2009 Oklahoma Cooperative Extension Service 1

Healthy Living A-ZHealthy Living A-ZOne-Dish MealsOne-Dish Meals

Name:Name:

Title:Title:

County:County:

2009 Oklahoma Cooperative Extension Service 2

Today you will learn:Today you will learn:

• Types of one-dish mealsTypes of one-dish meals• Guidelines for preparing quick Guidelines for preparing quick

mealsmeals• Benefits of one-dish mealsBenefits of one-dish meals• Equipment for one-dish mealsEquipment for one-dish meals• Appliances for one-dish mealsAppliances for one-dish meals• Making one-dish meals nutritiousMaking one-dish meals nutritious• How to keep one-dish meals safeHow to keep one-dish meals safe

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Types of one-dish Types of one-dish mealsmeals

• Stews & SoupsStews & Soups• Stir-fryStir-fry• CasserolesCasseroles• SaladsSalads• PizzaPizza• PastaPasta• SandwichesSandwiches• Skillet mealsSkillet meals

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Guidelines for Guidelines for preparationpreparation

• Gather all Gather all ingredients ingredients before you before you begin cookingbegin cooking

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Limit equipment usedLimit equipment used

• Use one mixing bowl, Use one mixing bowl, measuring cupmeasuring cup• Measure dry ingredientsMeasure dry ingredients• Then measure liquidThen measure liquid• Use bowl to mix more than Use bowl to mix more than

one thingone thing• Keep food safety in mindKeep food safety in mind

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Well-stocked cupboardWell-stocked cupboard

• Canned goodsCanned goods• Packaged mixesPackaged mixes• Other versatile staplesOther versatile staples• PastasPastas• OnionsOnions• Dried herbs & spicesDried herbs & spices• Basic convenience foodsBasic convenience foods

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Guidelines for Guidelines for preparationpreparation

• Plan meals for Plan meals for several days or several days or weeks weeks

• Arrange kitchen Arrange kitchen to save time in to save time in preparation, preparation, serving & clean-serving & clean-upup

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Guidelines for Guidelines for preparationpreparation

• Look for ways to “dovetail” Look for ways to “dovetail” preparation such as:preparation such as:• Chopping celery while rice Chopping celery while rice

cookscooks• Preparing sauce while pasta Preparing sauce while pasta

cookscooks• Cleaning as you goCleaning as you go

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BenefitsBenefits

• Preparation is Preparation is simplesimple

• Clean-up is fast Clean-up is fast & easy& easy

• Way to use left- Way to use left- & planned-& planned-oversovers• Be sure they Be sure they

are safe firstare safe first

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BenefitsBenefits

• Easy to plan aheadEasy to plan ahead• Many can be frozenMany can be frozen

• Meets nutritional needs of Meets nutritional needs of familyfamily

• Easy to make substitutions or Easy to make substitutions or add seasonings to your tasteadd seasonings to your taste

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Equipment for one-dish Equipment for one-dish mealsmeals

• Dutch ovenDutch oven• Soup kettleSoup kettle• Pressure cookerPressure cooker• Frying panFrying pan• SaucepanSaucepan• Casserole dishCasserole dish• Pizza panPizza pan• Slow cookerSlow cooker

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Appliances for one-dish Appliances for one-dish mealsmeals

• Range topRange top• Electric skilletElectric skillet• Slow cookerSlow cooker• WokWok• Convection ovenConvection oven• Conventional Conventional

ovenoven• Microwave ovenMicrowave oven

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Cooking safelyCooking safely

• Wash hands, cutting boards, Wash hands, cutting boards, dishes and utensils after dishes and utensils after contact with meat, poultry or contact with meat, poultry or seafood in hot soapy waterseafood in hot soapy water

• Separate meat, poultry or Separate meat, poultry or seafood from other foods in seafood from other foods in your grocery cart & your grocery cart & refrigeratorrefrigerator

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Cooking safelyCooking safely

• Do not partially Do not partially cook food & cook food & then finish then finish laterlater

• Use a food Use a food thermometer thermometer to heat food to to heat food to a safe internal a safe internal temperaturetemperature

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Grains & Pastas3 cups, cooked

Vegetables2 cups

Protein4 to 12 ounces

Sauces 2 cups

ToppingsCooking by theOne-dish MealPyramid(4 servings)

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Choose a carbohydrateChoose a carbohydrate

• Add to the Add to the dinnerdinner

• Serve the rest of Serve the rest of the dinner over the dinner over the the carbohydratecarbohydrate

• Many choices Many choices existexist

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Choose a vegetableChoose a vegetable

• Add at least ½ Add at least ½ cup per serving cup per serving of mealof meal

• Choose from Choose from fresh, canned, fresh, canned, frozen, driedfrozen, dried

• Go for Go for contrastscontrasts

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Choose a proteinChoose a protein

• Choose meat Choose meat • Choose beansChoose beans

• Choose ½ Choose ½ meat & ½ meat & ½ beansbeans

• EggsEggs• CheeseCheese

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Choose a sauceChoose a sauce• Tomato-based SauceTomato-based Sauce• 2 cups canned tomatoes OR2 cups canned tomatoes OR• 2 cups prepared spaghetti sauce 2 cups prepared spaghetti sauce

OROR• 1 small can tomato paste and 1½ 1 small can tomato paste and 1½

cans watercans water• Cream SauceCream Sauce• 1 can soup: cream of mushroom, 1 can soup: cream of mushroom,

celery or chickencelery or chicken• Make your ownMake your own

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Choose a cooking Choose a cooking methodmethod

• Stove topStove top• Electric skilletElectric skillet• OvenOven• MicrowaveMicrowave• Slow cookerSlow cooker• WokWok

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Today you have learnedToday you have learned

Types of one-dish mealsTypes of one-dish mealsGuidelines for preparing quick Guidelines for preparing quick

mealsmealsBenefits of one-dish mealsBenefits of one-dish mealsEquipment for one-dish mealsEquipment for one-dish mealsAppliances for one-dish mealsAppliances for one-dish mealsMaking one-dish meals nutritiousMaking one-dish meals nutritiousHow to keep one-dish meals safeHow to keep one-dish meals safe

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