OPEN KITCHEN
EUNICE CHING
CONTENTS GENERAL INFORMATION
4
Price range 4 Time duration 4 Measurements 4 Utensils 5 Key cooking ingredients 5
NUTRITIONAL VALUES
6
Main food groups 6 Recommended daily servings 6 Grains 7 Vegetables 9 Protein 12 Fruit 15 Dairy 17
SHOPPING FOR FOOD
18
BASIC COOKING 19 Plain pasta 20 Rice 22 Couscous 24 Chopping onions 26 Chopping carrots 28 Chopping tomatoes 29 Chopping chicken 30 Opening cans 31
2
RECIPES 33 Cereal with milk 34 Peanut butter sandwich 35 Tuna sandwich 36 Vegetable pasta 39 Timman jazar (Carrots and rice) 43 Shorwa birinj (Rice soup) 47 Steak, green beans and rice 51 Chicken stew with lentils 56 Stir-fry bamboo shoots 62 Chicken moambe 66
PHOTO CREDITS Page 24
Jason Pratt/Flickr
Page 34
musicfanatic29/Flickr
Page 43
Maryan Mohammed
Page 56
My Somali Food
Page 62
Asian Food Fusion
Page 66
Denver Green Chili
3
GENERAL INFORMATION PRICE RANGE $0.00-$5.99= $6.00-$9.99= $9.99-$14.99= $14.99- $19.99= $20.00 + =
TIME DURATION = +/- 5 minutes
= +/- 30 minutes
= +/- 10 minutes
= +/- 45 minutes
= +/- 15 minutes
= +/- 1 hour
MEASUREMENTS
= +/-
1 tablespoon
1 cup
1 cup
= +/= Serves # people
1 teaspoon 4
UTENSILS
KEY COOKING INGREDIENTS
=
=
=
=
Canola Oil
GROUND
50 g
50 g
5
750 ml
=
NUTRITIONAL VALUES MAIN FOOD GROUPS = Grains (1 serving)
= Protein (1 serving)
= Vegetables (1 serving)
= Fruit (1 serving)
= Dairy (1 serving)
RECOMMENDED DAILY SERVINGS Adult 19 years +
= 4-6
= 5-6
= 2-3
=2
= 2.5-4
= 5.5
= 2.5
=2
= 3.5
= 4.5
=2
= 1.5
=2
Adolescent 12-18 years = 6-7
Child 4-11 years = 4-5
6
GRAINS
= 4-6
= 6-7
=
ole
Wh
al
me
D EA
BR
=
0.5
=
0.5
PASTA
RICE
7
= 4-5
=
=
Cous Cous
0.5
Cereal
0.7
=
Wraps
(0.5)
=
Lebanese Bread
(0.5) 8
VEGETABLES
= 5-6
=
0.5
=
0.5
=
0.5
= 5.5
9
= 4.5
=
=
=
=
0.5
CORN
0.5
Peas & Carrots
0.5
Frozen Vegetables
0.5
10
SPINACH
=
1
=
1
=
1
=
= 0.5 11
PROTEIN
= 2-3
= 2.5
Nuts and legumes (beans)
BROWN
=
=
1
RED
1
(2)
=
Peanut Butter
12
=2
Fish
=
TUNA
(100 g)
A
=
A
Chicken A
A
=
=
13
Beef
= (90 g)
A
=
A
Lamb
A
= A
14
FRUIT
=2
=2
=
=
= 15
= 1.5
=
=
=
Peaches + Pears
1
16
DAIRY
=
= 2.5-4
= 3.5
1
Milk
=
=
CHEESE
0.75
GREEK YOGURT
17
=2
SHOPPING FOR FOOD
s& Pea ots Carr
Peas & Carrots
Pea Carr s & ots
18
BASIC COOKING
19
PLAIN PASTA
PASTA
1.5
21 20
10
=
=
=2
21
RICE
RICE
1
2
23
22
=
=
30
=4
MEASUREMENT CHART (RICE TO WATER) #
RICE
#
0.5
1
1
2
2
4
3
6
4
8
23
COUSCOUS
(2)
=
Canola Oil
1
25
24
Cous Cous
5
1
= 5
=
=
=2
MEASUREMENT CHART (COUSCOUS TO WATER) Cous Cous
#
#
0.5
0.5
1
1
2
2
25
CHOPPING ONIONS
UTENSILS
+
CUTTING
27 26
(2)
(2) (2)
27
CHOPPING CARROTS
UTENSILS
+ CUTTING
(2)
28
CHOPPING TOMATOES
UTENSILS
ALSO CUTS:
+ CUTTING
(2)
(2) 29
CUTTING CHICKEN
UTENSILS
ALSO CUTS:
+
SH DI AP SO
CUTTING
30
OPENING CANS
UTENSILS
INCLUDES:
Peaches + Pears
RED
Peas & Carrots
Tomatoes
TUNA
31
CORN
BROWN
WN
BRO
32
RECIPES
33
CEREAL WITH MILK
=1
= 1.5
=1
INGREDIENTS Cereal
0.7
1.5
Milk
11:30-2pm
6-11am
OPTIONAL
5-8pm
Breakfast
COOKING l
ea
r Ce Milk
34
PEANUT BUTTER SANDWICH =2
INGREDIENTS
=1
=1
11:30-2pm
6-11am
=1
11:30-2pm
5-8pm
5-8pm
6-11am
Peanut Butter
Breakfast
(2)
Lunch / Dinner
COOKING
Peanut Butter
+ 35
TUNA SANDWICH
=2
=1
= 0.5
=2
=1
INGREDIENTS
TUNA
CHEESE
(2)
11:30-2pm
OPTIONAL
5-8pm
6-11am
School lunch
36
Lunch / Dinner
CUTTING
COOKING
TUNA
38 37
A
N TU TUNA
(4)
(2)
(5)
+ 38
VEGETABLE PASTA
=3
=6
= 1.5
=2
INGREDIENTS
1.5
PASTA
RED
Pasta Sauce
11:30-2pm
OPTIONAL
5-8pm
6-11am
26
Peas & Carrots
Lunch / Dinner
39
CUTTING RED
28
31
COOKING
41 20
40
=
+
Canola Oil
(3)
10
=
(4)
+
5
=
42 41
RED
+
auce
aS Past
+
42
5
=
5
=
TIMMAN JAZAR (Carrots and rice)
=4
=8
= 1.5
=4
INGREDIENTS
(2)
1
RICE
(2) (500 g)
OPTIONAL GROUND
=
(1) 11:30-2pm
5-8pm
6-11am
GROUND
=
GROUND
(0.75)
=
(1) Lunch / Dinner
43
CUTTING
28
26
COOKING
22
GROUND
GROUND
GROUND
10 Canola Oil
+
(3)
= 45
44
(4)
+
+
5
=
10
= 46
45
+
46
SHORWA BIRINJ (Rice Soup)
=1
=6
=2
=4
INGREDIENTS A
0.5
A
RICE
(2)
11:30-2pm
5-8pm
6-11am
Lunch / Dinner
47
CUTTING
26
28
29
29
49
30
(2)
48
COOKING
(4)
+
Canola Oil
10
=
(3)
(4)
50
49
45
=
50
STEAK, GREEN BEANS AND RICE
=2
=5
=2
=4
INGREDIENTS A
1
A
RICE
(2)
2
OPTIONAL
11:30-2pm
5-8pm
6-11am Peas & Carrots
2 Lunch / Dinner
51
CUTTING
26
(2)
53 52
(2)
30
COOKING
54 22
53
10
+
Canola Oil
(3)
+
=
=
10
55 54
+
(4)
+
5
=
55
=
15
CHICKEN STEW WITH LENTILS
=2
=8
= 3.5
=4
INGREDIENTS A
1
RICE
A
(2) OPTIONAL =
(2)
(1)
11:30-2pm
Tomatoes
5-8pm
6-11am
Chicken Stock
BROWN
Tomato PASTE
Lunch / Dinner
56
CUTTING
(2) 26
28
(2) 29
52
Chicken Stock
(2)
29
(2)
BROWN
Tomatoes
31
31
58 57
COOKING
22
+
Canola Oil
(3)
+
=
10
5
=
59 58
Tom ato es E ST
ato
PA
m To
+ 5
=
59
+ 5
=
60
WN
O BR
(4)
+
+
5
=
10
=
(2)
61 60
15
=
61
STIR-FRY BAMBOO SHOOTS
=2
=4
= 0.5
=2
INGREDIENTS
1
RICE
Chicken Stock SOY SAUCE
=
Shoot Slices
(2)
OPTIONAL
11:30-2pm
5-8pm
6-11am
GROUND
=
HOT
(1)
=
(1) Lunch / Dinner
62
CUTTING Chicken Stock
24
Shoot Slices
30
COOKING
22
10
+
Canola Oil
(3)
= 64
63
Y SO E C U SA GROUND
HOT
Shoot Slices
10
=
65 64
65
CHICKEN MOAMBE
+
=2
=7
= 0.5
=4
INGREDIENTS
1
RICE
(2) Peanut Butter
0.5 A
PASTE
=
A
Tomato
(2)
(2)
11:30-2pm
OPTIONAL
5-8pm
6-11am
HOT
=
(1) Lunch / Dinner
66
CUTTING
(2) 26
28
(5)
52
37
COOKING
68
22
67
CA Y PE ENNE PP ER HO T
(2)
(2)
(2) (2)
(4)
45
=
69 68
5
=
30
(2)
+
Canola Oil
(3)
=
10
70 69
5
+
Tomato PASTE
=
+
=
10
71 70
(1) Peanut Butter
+
5
=
71
OPEN KITCHEN 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.