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Open Kitchen is a visual cook book for those new to Australia. Enjoy a range of recipes popular in Australia and internationally with ingredients found in common supermarkets and foodbanks. Open Australia’s kitchen door to see what it has to offer and discover the endless possibilities of cooking good food.
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OPENKITCHENEUNICE CHING
2
CONTENTS
GENERAL INFORMATION 4Price range 4Time duration 4Measurements 4Utensils 5Key cooking ingredients 5
NUTRITIONAL VALUES 6Main food groups 6Recommended daily servings 6Grains 7Vegetables 9Protein 12Fruit 15Dairy 17
SHOPPING FOR FOOD 18
BASIC COOKING 19Plain pasta 20Rice 22Couscous 24Chopping onions 26Chopping carrots 28Chopping tomatoes 29Chopping chicken 30Opening cans 31
3
RECIPES 33Cereal with milk 34Peanut butter sandwich 35Tuna sandwich 36Vegetable pasta 39Timman jazar (Carrots and rice) 43Shorwa birinj (Rice soup) 47Steak, green beans and rice 51Chicken stew with lentils 56Stir-fry bamboo shoots 62Chicken moambe 66
PHOTO CREDITS
Page 24 Jason Pratt/FlickrPage 34 musicfanatic29/FlickrPage 43 Maryan MohammedPage 56 My Somali FoodPage 62 Asian Food FusionPage 66 Denver Green Chili
4
GENERAL INFORMATION
PRICE RANGE
MEASUREMENTS
TIME DURATION
$0.00-$5.99=
= +/- 5 minutes
= +/- 15 minutes
= +/- 10 minutes
= +/- 30 minutes
= +/- 45 minutes
= +/- 1 hour
$6.00-$9.99=
$9.99-$14.99=
$14.99- $19.99=
$20.00 + =
1 cup 1 cup
= +/- +/-
=
=
1 tablespoon 1 teaspoon
Serves # people
5
KEY COOKING INGREDIENTS
GROUND
CanolaOil
= == = =
750 ml50 g50 g
UTENSILS
6
MAIN FOOD GROUPS
RECOMMENDED DAILY SERVINGS
= Grains (1 serving) = Protein (1 serving)
= Dairy (1 serving)
Adolescent 12-18 years
Child 4-11 years
Adult 19 years +
= Vegetables (1 serving) = Fruit (1 serving)
= 4-6
= 6-7
= 4-5
= 2
= 2
= 1.5
= 2.5-4
= 3.5
= 2
= 5-6
= 5.5
= 4.5
= 2-3
= 2.5
= 2
NUTRITIONAL VALUES
7
PASTA
RICE
=
=
=
= 4-6 = 6-7 = 4-5
0.5
0.5
GRAINS
Whole meal
BREAD
8
Cereal
Cous Cous
(0.5)
(0.5)
=
=
0.5
0.7
=
=
Wraps
LebaneseBread
9
=
=
=
0.5
0.5
0.5
= 5-6 = 5.5 = 4.5
VEGETABLES
10
CORN
Peas &Carrots
Frozen Vegetables
=
=
=
=
0.5
0.5
0.5
0.5
11
0.5
1
1
1
SPINACH
=
=
=
= =
12
Nuts and legumes (beans)
BROWN
RED
PeanutButter
(2)
= 2-3 = 2.5 = 2
PROTEIN
1
1
=
=
=
13
Chicken
Fish
A
A
A
A
TUNA
(100 g)
=
=
=
=
14
Beef
Lamb
(90 g)
=
=
=
A
A
A
A
15
= 2 = 2 = 1.5
FRUIT
=
=
=
16
Peaches + Pears 1
=
=
=
17
0.75
Milk
GREEKYOGURT
CHEESE
= 2.5-4 = 3.5 = 2
DAIRY
1=
=
=
18
Peas &
Carrots
Peas &Carrots
Peas &Carrots
SHOPPING FOR FOOD
19
BASIC COOKING
20
PASTA
1.5
21
PLAIN PASTA
21
=
= = 2
10
22
RICE 1
2
23
RICE
23
=
= = 4
MEASUREMENT CHART (RICE TO WATER)
RICE # #
0.5 1
1 2
2 4
3 6
4 8
30
24
CanolaOil
=
1
25
(2)
COUSCOUS
25
Cous Cous
Cous Cous
1=
=
= = 2
MEASUREMENT CHART (COUSCOUS TO WATER)
# #
0.5 0.5
1 1
2 2
5
5
26
27
UTENSILS
CUTTING
+
CHOPPING ONIONS
27
(2)
(2)(2)
28
CUTTING
(2)
UTENSILS
+
CHOPPING CARROTS
29
UTENSILS
+ALSO CUTS:
CUTTING
(2)
(2)
CHOPPING TOMATOES
30
UTENSILS
+
ALSO CUTS:
CUTTINGDIS
H SOAP
CUTTING CHICKEN
31
UTENSILS
INCLUDES:
Peaches + PearsRED
Tomatoes
CORNPeas &Carrots
TUNA
OPENING CANS
32
BROWN
BROW
N
33
RECIPES
34
Breakfast
6-11am
11:30-2pm
5-8pm
Milk
Cereal
COOKING
OPTIONAL
1.5Milk
Cereal
0.7
= 1 = 1.5 = 1
INGREDIENTS
CEREAL WITH MILK
35
COOKING
PeanutButter
(2)
PeanutButter
+
= 2 = 1= 1 = 1
INGREDIENTS
PEANUT BUTTER SANDWICH
Breakfast
6-11am
11:30-2pm
5-8pm
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
36
= 2 = 2= 1 = 0.5
INGREDIENTS
TUNA
CHEESE
(2)
= 1
OPTIONAL
TUNA SANDWICH
School lunch Lunch / Dinner
6-11am
11:30-2pm
5-8pm
37
CUTTING
COOKING
TUNA
38
38
TUNA
TUNA
(4)
(2)(5)
+
39
OPTIONAL
PASTA
RED
Peas &Carrots
Pasta Sauce
26
= 3 = 6 = 1.5 = 2
1.5
INGREDIENTS
VEGETABLE PASTA
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
40
CUTTING
41
28 31
20
RED
COOKING
41
=
+ =(4) 5
CanolaOil +(3)
10
=
42
42
Pasta Sauce
RED
+ =5
5
=+
43
(500 g)
(1)
(1)(0.75)
(2) (2)
=
==
OPTIONALGROUND
GROUND GROUND
= 4 = 8 = 1.5 = 4
RICE 1
INGREDIENTS
TIMMAN JAZAR (Carrots and rice)
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
44
26 28
22
CUTTING
CanolaOil + =
GROUND GROUND GROUND
(3)
10
45
COOKING
45
+ =10
+ =(4) 5
46
46
+
47
A
A
(2)
= 1 = 6 = 2 = 4
INGREDIENTS
0.5RICE
SHORWA BIRINJ (Rice Soup)
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
48
(2)
CUTTING
26 28
29 29
30 49
49
COOKING
(4)
CanolaOil
(3)
=10
+(4)
50
50
=45
51
Peas &Carrots
= 2 = 5 = 2 = 4
2
2
A
A
(2)
INGREDIENTS
RICE 1
OPTIONAL
STEAK, GREEN BEANS AND RICE
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
52
CUTTING
(2)
53
26
53
30
COOKING
2254
(2)
54
CanolaOil
(3) + =10
55
+ =10
55
+ =5
(4)
+ =15
56
INGREDIENTS
BROWN ChickenStockTomatoes
TomatoPASTE
A
A
(2)
= 2 = 8 = 3.5 = 4
RICE 1
(2)=
OPTIONAL
(1)
CHICKEN STEW WITH LENTILS
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
57
BROWNTomatoes
52
CUTTING
(2)
(2)
(2)
ChickenStock
58
(2)
26 28
29
29
3131
58
59
=+CanolaOil
(3)
10
=+5
COOKING
22
59
=+5
Toma
toPA
STE
Tomatoes =+
5
60
60
(2)
=10
+
BROW
N
(4)
=+5
61
61
=15
62
= =
OPTIONAL
GROUND
HOT
ChickenStock
Shoot Slices
(2)=SOY
SAUCE
= 2 = 4 = 0.5 = 2
INGREDIENTS
RICE 1
(1) (1)
STIR-FRY BAMBOO SHOOTS
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
63
CanolaOil
(3) + =10
24
30
ChickenStock
64
Shoot Slices
COOKING
CUTTING
22
64
Shoot Slices
GROUND
HOT
SOY
SAU
CE
=10
65
65
66
A
A
(2)Tomato
PASTE=
(2)
+ = 2 = 7 = 0.5 = 4
INGREDIENTS
RICE 1
PeanutButter 0.5
(2)
=OPTIONAL
HOT
(1)
CHICKEN MOAMBE
Lunch / Dinner
6-11am
11:30-2pm
5-8pm
67
68
(2)
(5)
COOKING
CUTTING
22
52
37
2628
68
(2)
HO
T
CAYENN
EPEPPER
(2)
(2)
(2) (4)
=45
69
69
=
5
70
30
(2)
=+CanolaOil
(3)
10
70
TomatoPASTE
=+10
71
=+5
71
(1)
=PeanutButter +
5
OPEN KITCHENOpen Kitchen is a visual cook book for those new to Australia. Enjoy a range of recipes popular in Australia and internationally with ingredients found in common supermarkets and foodbanks. Open Australia’s kitchen door to see what it has to offer and discover the endless possibilities of cooking good food.