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Healthy

Cooking The College Way

Emily Huston


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Cookbook compiled and designed by Emily A. Huston for Book Design, Spring 2010 at Michigan State University. Created using the Serifa Family designed by Adrian Frutiger for the Bauer Foundry 1966. Swiss Family designed by Max Miedinger, Eduard Hoffmann for Bitstream type foundry. Recipes from: www.eatingwell.com, Betty Crocker's Quick & Easy Cookbook, and The Healthy College Cookbook


Healthy

Cooking The College Way


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Healthy

Cooking The College Way


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Utensils & Materials you will Need

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Chicken & Beef

Honey 'n' Spice Chicken Kabobs

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Honey Mustard & Garlic Chicken

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Lime & Chili Rubbed Chicken Breasts

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Taco Salad

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Quick Spinacch & Tomato Pasta

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No-Bake Macaroni & Cheese

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Veggie Quesadillas

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Chocolate Chip Cookies

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Strawberry Shortcake

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Apple Cobbler

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Desserts

Introduction

Vegetarian

Table of Contents


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Introduction Most college students make the decision to move off campus at some point throughout their time in school. The only problem with moving off campus is losing the meal plan and the convenience that went along with it. Balancing cooking with classes and homework gets tricky, especially for the college students who still want to eat healthy. Luckily there are plenty of quick and healthy recipes out there that don't impact your wallet too harshly. This cookbook compiles a few choice recipes.

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Utensils Materials you will Need Necessary Items Small mixing bowl Medium mixing bowl Large mixing bowl Cutting board Grater Cooling rack Skewers Two baking sheets Broiler Grill (gas, charcoal or

Optional Items Blender Mixer Strainer Whisk Cooking brush

George Foreman™)

Small skillet Medium skillet Large skillet Two large pots Baking dish Loaf pan 13


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Honey Spice Chicken Kabobs Total preparation time: 25 minutes Servings:

Ingredients 1 can drained pineapple chunks 1 medium green pepper 1/2 cup Heinz 57 Sauce 1/4 cup honey 4 skinless boneless chicken breast halves

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These chicken kabobs add a little extra kick to regular chicken with a tropical pineapple flavor. Plus they’re an excellent finger food. With a little extra preparation time the day before, these kabobs make a delicious lunch the following day.


What you will need Cutting board Broiler Skewers Cooking brush (opt.)

Preparation

1 Blanch green pepper in boiling water 1 minute; drain. Cut each chicken breast into 4 pieces. 2 Alternately thread chicken, green pepper and pineapple onto skewers. 3 Combine 57 Sauce and honey. Brush kabobs with 57 Sauce mixture. Broil, about 6 inches from heat source, 12 to 14 minutes, turning and brushing with 57 Sauce mixture once.

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Ingredients 1/4 1/2 4 1

cup honey cup dijon mustard boneless skinless chicken breast halves clove garlic

Total preparation time: 40 minutes Servings: 16


What you will need Baking dish Small mixing bowl

This chicken is easy to make, if you have the time to let it cook. With a delicious flavor, any leftovers can be put in a salad to add extra spice.

Preparation 1 Preheat the oven to 350 째 F 2 Mix honey and mustard together 3 Make 4 small cuts in the center of each piece of chicken, then arrange the chicken in a baking dish. Insert a sliver of garlic into each cut. Spread the honey-mustard mixture over each breast. 4 Bake for 30 minutes, basting the chicken once or twice with any accumulated pan sauce. Transfer the chicken to a preheated broiler (or turn the oven temperature up to broil) and broil for 5 minutes until the tops are crisp (but not burned).

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Honey Mustard Garlic Chicken 17


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Lime Chili Rubbed Chicken Breasts These chicken breasts are full of Tex-mex flavor! They're easy and quick to make and can be grilled up outside on a warm day or baked inside during the winter to spice things up.

Ingredients 2 2 2 1/2 1/4 1/8 4

tsp. chili powder tsp. packed brown sugar tsp. grated lime peel tsp. salt tsp. garlic powder tsp. ground red pepper (cayenne) boneless skinless chicken breasts (about 1 1/4 lbs.) 2 tsp. olive or canola oil

Total preparation time: 20 minutes Servings:

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What you will need Grill or baking pan Small mixing bowl Grater

Preparation

1 Heat gas or charcoal grill (George ForemanTM also works). In small bowl mix chili powder, brown sugar, lime peel, salt, garlic powder and ground red pepper. Rub both sides of chicken with oil, then with spice mixture. 2 Place chicken on grill over medium heat. Cover grill; cook 10 to 15 minutes turning once or twice until juice of chicken is clear when center of thickest part is cut (170 째 F). 3 Chicken can be cooked in a foil-lined shallow baking pan at 375째 F for 25 to 30 minutes.

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Ingredients

1/2 lb. lean ground beef Cayenne Pepper Chili Powder Salt & freshly ground black pepper 24 baked corn chips 1/4 head lettuce shredded 1 tomato chopped 1/4 green bell pepper, seeded & finely chopped 3 tbsp. finely chopped red onion 1/3 cup salsa 4 olives, pitted and thinly sliced Total preparation time: 15 minutes Servings: 20


What you will need Small skillet Cutting board

Perfect for a fiesta night! This tasty taco salad will leave you craving salsa music and sombreros. Pair it with margaritas to really set the fiesta mood.

Preparation

1 Brown the beef in a small skillet over medium heat, stirring to break up the meat. Season with cayenne chili powder and salt and pepper to taste. Drain any grease. 2 Divide the chips among 4 shallow bowls. Add one quarter of the lettuce to the bowls and top each serving with a quarter of the meat, tomato, green pepper, onion, salsa and sliced olives.

Taco Salad 21


Quick Spinach Tomato Pasta

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Ingredients

1 lb. whole-wheat pasta 1 onion, sliced 1 tbsp. extra-virgin olive oil 1 14 oz. can tomatoes, drained 1 lb. frozen spinach 1/3 cup crumbled feta cheese Salt & pepper, to taste

Total preparation time: 20 minutes Servings: 22

Pasta tends to be a staple of many college student’s diets, but it can get old really fast. This recipe gives you a healthy and easy alternative to canned pasta sauces.


What you will need Large pot Large skillet Strainer

Preparation

1 Cook pasta in a large pot of boiling salted water until al dente, according to package directions. 2 Meanwhile, heat oil in a large skillet over medium-high heat and sautĂŠ onion. Add tomatoes; simmer for 10 minutes. Stir in spinach; heat through. 3 Drain the pasta, toss with sauce and season with salt and pepper. Top with feta cheese.

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Total preparation time: 25 minutes Servings:

Ingredients

8 1 1 3/4 3 1/2 1/2 1/4 3/4 1/4 1 24

oz. whole-wheat elbow noodles (2 cups) 10 oz. package frozen chopped broccoli cups low-fat milk, divided tbsp. flour tsp. garlic powder tsp. salt tsp. ground white pepper cup shredded extra-sharp cheddar cheese cup shredded parmasean cheese tsp. dijon mustard

Not only is this ultracreamy version of mac-and-cheese nearly as fast as the boxed variety, but it’s much healthier using all natural ingredients. If broccoli isn’t your favorite vegetable, feel free to substitute it for another veggie you like.


What you will need 2 Large pots Whisk (opt.) Strainer

Preparation

1 Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more. 2 Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaning 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in cheddar, parmesan and mustard until the cheese is melted. 3 Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook over medium-low heat, stirring occasionally until heated through, about 1 minute.

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No-Bake Macaroni Cheese

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Ingredients 1 1 1 1/2 8 2

cup shredded zucchini small tomato, seeded, chopped (1/2 cup) tsp. dried oregano leaves tsp. garlic-pepper blend whole wheat flour tortillas (8 inch) cups shredded Italian cheese blend (8 oz.) Tomato pasta sauce or marinara sauce, heated if desired

Total preparation time: 20 minutes Servings: 26


What you will need Medium bowl Baking sheet or medium-sized Frying pan

These tasty quesadillas add a little zest to your day. They're healthy and easy to make. To add a little extra flavor to your quesadillas try adding some cilantro. If you don't feel like heating up the stove you can use a large frying pan on the burner to melt the cheese and heat them through.

Preparation 1 Heat oven to 350째 F. In a medium bowl mix zucchini, tomato, oregano and garlic-pepper blend. 2 On ungreased large cookie sheet, place 4 tortillas. Sprinkle 1/2 cup of the cheese evenly over each of the 4 tortillas. Spoon 1/4 of the vegetable mixture over cheese. Top with remaining tortillas. 3 Bake about 6 minutes or until hot and cheese is melted. Cut each quesadilla into wedges. Serve with pasta sauce.

Veggie Quesadillas 27


Chocolate Chip Cookies Total preparation time: 35 minutes Servings:

Make a healtheier version of your favorite chocolate chip cookies, by cutting back on sugar and working in whole grains. Don't worry they still taste just as delicious, and you'll feel less guilty eating them.

Ingredients 3/4 1 1/2 1/2 1/4 1/4 1/3 1/3 1 1 1

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cup rolled oats cup whole-wheat flour tsp. baking soda tsp. salt cup butter, softened cup canola oil cup granulated sugar cup brown sugar large egg tsp. vanilla extract cup chocolate chips


What you will need 2 Baking sheets Blender Medium bowl Large bowl Mixer Cooling racks

Preparation

1 Preheat oven to 350 째 F. Coat 2 baking sheets with cooking spray. 2 Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until combined. Stir in chocolate chips. 3 Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets then transfer to wire racks to cool completely.

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Ingredients 1/2 1 1 1/4 6 1/2 2 2 2

cup skim milk tbsp. lemon juice cups all purpose flour tbsp. sugar tsp. baking powder tbsp. chilled butter tbsp. light cream or half-and-half cups sliced strawberries Light whipped cream to taste

Total preparation time: 25 minutes Servings:

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A delicious yet still healthy dessert, if you don't go overboard with the whipped cream. These are very easy to make and a perfect contribution to bring with you to a summer barbeque.


What you will need Small bowl Baking sheet Medium bowl

Preparation 1 Preheat oven to 475째F. 2 Stir together the milk and lemon juice in a small bowl. 3 Mix together the flour sugar and baking powder in a separate bowl. Cut butter into 8 pieces. Add the butter and cream until the mixture is of an even consistency. Add the milk mixture and combine thoroughly. 4 Drop the batter in spoonfuls onto an ungreased baking sheet. Bake for about 15 minutes or until the biscuits are golden brown. 5 Serve the biscuits covered with strawberries and topped with whipped cream.

Strawberry Shortcake

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Apple Cobbler A perfect fall dessert when apples are in season. Take a trip with your friends to an apple orchard, then serve this tasty treat up with vanilla ice cream.

Ingredients 4 4 3 1

large apples peeled and thinly sliced tbsp. all-purpose flour tbsp. apple juice tsp. cinnamon pinch of nutmeg 7 tbsp. graham cracker crumbs 1 tbsp. butter, melted 1 tbsp. water

Total preparation time: 35 minutes Servings: 32


What you will need Loaf pan Small bowl

Preparation

1 Preheat oven to 375째F. 2 Toss together apples, 2 tablespoons of the flour, and the apple joice in a loaf pan until the apple slices are well coated. 3 Combine the remaining 2 tablespoons of flour, cinnamon, nutmeg and graham cracker crumbs in a separate bowl. Stir in the butter and water. Mix until pea-size clumps form. 4 Spread the graham cracker topping over the apples. Bake for 30 minutes, or until the topping is lightly browned.

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Healthy College Cookbook  

Cookbook created for Book Design class, Spring 2010. Created for a college audience to encourage eating healthy.

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