COOKED

Cooked!

All your favourite recipes from Sixth Form Enrichment

EAT YOUR WAY THOUGH UNIVERSITY WITH RECIPES, TIPS AND ESSENTIAL SKILLS

6TH FORM COOKERY ENRICHMENT

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Chicken Katsu Curry Chow Mein Macaroni Cheese Quesadilla Snack Ultimate Tomato salsa Risotto Roast dinner in a tray Yorkshire Pudding Thai Green Curry

Sweet Treats

Berry Breakfast Muffin Microwave mug cake Pancakes (American style) Swiss roll

University Essentials Survival Skills Eating Well Store cupboard ingredients Tips

Dear Sixth Formers Having completed this five week enrichment cookery

course, I hope I have convinced you that learning to cook before leaving home and collecting some reliable recipes early on is a good idea! Helping you to save money, stay healthy and make some new friends.

Keep cooking!

Best wishes Mrs Boczkowski Head of Food and Nutrition Lady Eleanor Holles

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Chicken Katsu Curry Ingredients

For the curry sauce: 1 tbsp 1 1 1 1 1 tbsp ½ tsp 200ml 1 tsp

rapeseed oil or vegetable oil onion chopped large carrot, chopped, plus 1 peeled into ribbons garlic cloves crushed thumb-sized piece ginger peeled and grated or finely chopped curry powder, mild or medium depending on your spice tolerance ground turmeric can coconut milk honey

For the Katsu: 2 tbsp 1 100g 1

flour egg - beaten breadcrumbs chicken breast

Method 1. First, make the curry sauce. Heat 1 tbsp oil in a pan, cook the onions and

chopped carrots until the onions are soft and starting to caramelise, about 8 mins. Add the garlic and ginger and sizzle for another 30 secs, then stir in the curry powder and turmeric. Once the spices are warmed through, add the coconut milk, honey and 50ml water. Season well, cover and simmer over a low heat for 20 mins.

2. Now make the katsu. In a wide bowl, mix the cornflour with 4 tbsp water and

some seasoning. Dip the chicken into the flour mixture. Place the breadcrumbs in another bowl and dip the chicken in it, turning until well coated.

3. When the onions and carrots in the curry sauce are soft, blitz using a hand

blender. If the sauce is too thick, add a little more water, check the seasoning.

Keep warm.

4. Place the chicken on a lined baking tray. Spray evenly with oil. Cook until golden brown crust and chicken has reached 75℃ in the centre. Top with the curry sauce, katsu chicken and serve with the carrot ribbons, herbs and lime wedges.

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Chow mein Ingredients 100g 25g 1 1 1 1 1 1 1 ½ ¼ ½

dried noodles (or ‘ready to use’ noodles) green beans chicken breast or 150g Quorn (optional) teaspoon light soy sauce teaspoon rice vinegar tablespoon of oil clove of garlic carrot slice bacon (optional) teaspoon soy sauce teaspoon sugar teaspoon sesame oil

Method 1. Slice the chicken breasts into thin strips, (wash hands afterwards). Marinade with one teaspoon of soy sauce and one teaspoon of rice wine.

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on the packet. Drain in a sieve. Put them back in the pan and cover with cold water.

3. Heat the oil in a frying pan and fry the chopped bacon and the chicken or

Quorn. Add the garlic and stir fry for 10 seconds. Add the carrots and mange tout. Stir fry for 3 minutes. Add the drained noodles, half a teaspoon of soy sauce and the sugar. Add the sesame oil and serve hot or cold.

4. Garnish the dish with finely chopped spring onions.

Variations

Add any other vegetables. Sweet corn and peas work very well.

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Macaroni Cheese Ingredients 75g 75g 15g 15g 250ml/pint 1 1 pinch

macaroni cheese, grated butter or margarine flour pouring sauce milk tablespoon fresh breadcrumbs sliced tomato (optional) salt, cayenne pepper, mustard

Optional extras 1 or 2 1 25g 25g 25g

slices cooked bacon hard-boiled egg, chopped cooked peas sweetcorn sliced mushrooms

Method 1. Grease a 500ml/1 pint ovenware dish.

2. Cook the macaroni in plenty of boiling salted water without a lid, for 3 -7 minutes depending on type of pasta ie. quick cook.

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3. Put butter or margarine, flour and milk in a saucepan and whisk over a medium heat until smooth and thick.

4. Stir drained macaroni into sauce; add seasoning, additional flavouring if used, and two thirds of the grated cheese.

5. Check seasoning then, pour into greased warmed pie dish 6. Mix remaining cheese and crumbs, sprinkle over macaroni. Place slices of tomato on top, if desired.

7. Brown macaroni under a pre-heated grill or in oven, Gas Mark 6 (200°C) for 15 -20 minutes.

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Quesadilla Snack Ingredients Oil for frying 2 tortilla wraps 2 tbs cooked filling (see suggestions below) 2tbs grated cheese

Method 1. Heat 1tsp of oil in frying pan 2. Lay one of the tortilla wraps onto the heated pan 3. Spread your chosen filling evenly over the wrap leaving a 1cm edge 4. Top with the grated cheese, making sure the edges have a layer of cheese too.

5. Lay the second tortilla wrap on top and flattened with a rolling pin or spoon to seal

6. After a few minutes Place a large plate over the top of the pan and flip tortilla on to plate

7. Put the tortilla back into the pan to cook the other side 8. After a few minutes transfer to a serving plate and cut into wedges Filling suggestions

Canned tuna Baked beans Canned sweet corn or other canned beans and veg Ham Leftover cooked meats

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Ultimate

Ingredie

nts

Tomato S

alsa

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4-6 tomato es, ½ red onio peeled and fi nely cho 1 n, pped small ga very finely ch opped splash rlic clov e, chop of white ped ½ wine vin lime, ju egar iced ½ bunch o f corian der, rou ghly ch Method opped Combin e the to ma wine vin egar, lim toes, red onio n, garlic e juice a Stir, the , n refrig erate u nd coriander in white ntil read y to ser a bowl. ve.

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Risotto Ingredients long grain rice/Arborio (risotto rice)/brown rice large onion butter/ margarine or 1 tbs olive oil water chicken/vegetable stock cube bay leaf level teaspoon dried oregano

Method 1. Peel and slice the onion.

2. Gently fry the onions in the fat.

3. Add rice, mix well to ensure grains are lightly coated in the fat.

4. Prepare stock by crumbling cube into 600mls boiling water.

5. Add stock and stir using a wooden spoon.

6. Bring to the boil and add bay leaf, oregano and seasoning.

7. Simmer gently with the lid on the pan until the rice is cooked.

Stir occasionally to stop the mixture sticking to the pan.

8. Allow 15 minutes for white rice and 30 minutes for brown.

9. Add additional ingredients and cook for a further 5 minutes.

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200g 1 25g 600ml 1 1 1

Remove bay leaf before serving.

Variations

Add any one or two of the following; 200g diced cooked chicken, 200g diced cooked ham, 200g flaked tuna fish, 75g cheddar or Edam cheese or 50g parmesan cheese, vegetables (50g of diced red or green pepper, sweetcorn kernels, sliced mushrooms).

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Roast dinner in the tray Ingredients 1 1 1 ½ 4 ½ 1 2

small chicken breast carrot pepper courgette cauliflower florets sweet potato garlic glove tbsp olive oil mixed herbs few sprigs fresh thyme

Method 1. Heat the oven to 220℃/Gas 7.

2. Cut the vegetables into chunks approximately the same size.

3. Marinade the chicken and place on the baking tray.

4. Put all the prepared vegetables into a large plastic bag with oil, garlic and add herbs. Shake the bag and place vegetable into a baking tray with the chicken, top with the thyme springs

5. Bake in the oven until tender, about 35-40 minutes. Sprinkle with sea salt and serve at once.

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Ingredients 70g 2 200ml

Yorkshire Pudding

plain flour eggs milk Sunflower oil

1. Preheat the oven to 240℃.

2. Drizzle a little sunflower oil evenly into muffin tin 3. To make the batter put all the ingredients into a blender beaker and blend until smooth.

4. Remove the hot tin from the oven and carefully

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and place in the oven to heat through.

pour the batter into holes.

5. Place the tin in the oven and leave for 20 minutes until the puddings have puffed up and browned.

6. Serve immediately.

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Thai Green Curry Ingredients 1 1 1 200ml 250g 1

tbs oil tbs green curry paste stalk of lemon grass coconut milk boneless chicken dessert spoon chopped coriander or dried spice Zest and juice of ½ lime Shake of Thai fish sauce or soy sauce Handful of any green frozen vegetable e.g., peas, broccoli

Method 1. Heat the oil in a wok or large frying pan.

2. Add the curry paste and cook over a fairly high heat for about one minute stirring with the lemongrass, (if using).

3. Reduce the heat slightly and stir in the chicken pieces and lime zest until coated in the paste.

4. Add the coconut milk, fish sauce or soy sauce and bring to a simmer.

5. Cooking for 25 minutes and stir in the coriander and lime juice.

6. Check for seasoning adding more fish sauce or soy sauce if needed.

7. The curry is now best left to sit for a few minutes so the sauce becomes

creamier. You will also taste the true flavour of the curry paste when is slightly cooler.

8. Serve with lots of fragrant Thai jasmine rice (follow the instruction on the packet).

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Berry Breakfast Muffin Ingredients 200g 1 tsp Pinch 85g 120g

self raising flour bicarbonate of soda of salt rolled oats light brown soft sugar

Wet Ingredients 240ml 90ml 90ml 1 1 tsp

plain natural yoghurt milk sunflower oil or 85g melted butter/margarine large-sized eggs vanilla extract

The Chunks 140g

mixed frozen berries

Method 1. Set the oven to Gas mark 6 / 180°C. Put a paper muffin case into each hole in the muffin tray.

2. Sieve the SR flour and salt into a large bowl.

3. In a medium size bowl mix together oats, yoghurt and bicarbonate of soda. Let this stand for 2 minutes.

4. Then add the sugar, beaten egg, oil or melted butter, milk and vanilla extract and stir well.

the liquid ingredients. Stir together until you can’t see any flour. This must be done carefully but quickly. If you mix the mixture too much the muffins will not be light and airy. Fold in the frozen berries but do not over mix.

6. Using a tablespoon, fill each muffin case about 3/4 full. If

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5. Make a dip in the bowl of dry ingredients and then pour in

any mixture drips onto the tray wipe it up before putting the tray in the oven.

7. Wearing oven gloves, place the muffins in the oven and cook for about 20 minutes.

8. When cooked the muffins will look golden brown and feel springy to the touch, leave to cool on a wire rack.

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Microwave mug cake

Ingredients 4 tbsp self-raising flour 4 tbsp caster sugar 2 tbsp cocoa powder 1 medium egg 3 tbsp milk 3 tbsp vegetable oil or sunflower oil few drops of vanilla essence or other essence (orange or peppermint work well) 2 tbsp chocolate chips

Method 1. Add 4 tbsp self-raising flour, 4 tbsp caster sugar and 2

tbsp cocoa powder to the largest mug you have (to stop it overflowing in the microwave) and mix

2. Add 1 medium egg and mix in as much as you can, but don’t worry if there’s still dry mix left.

3. Add the 3 tbsp milk, 3 tbsp vegetable or sunflower oil and

a few drops of vanilla essence and mix until smooth, before adding 2 tbsp chocolate chips, nuts, or raisins, if using, and mix again.

4. Centre your mug in the middle of the microwave oven and cook on High for 1½ -2 mins, or until it has stopped rising and is firm to the touch.

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Pancakes (American style) Ingredients 3 115g 1 140ml Pinch

large eggs plain flour heaped teaspoon baking powder milk of salt

Method 1. Separate the eggs, putting the whites into one bowl and the yolks into the other.

2. Mix the flour and baking powder together and add to the milk and yolks. Mix to a smooth, thick batter.

3. Whisk the egg whites with the salt until they form stiff peaks, fold into the batter - it is now ready to use.

4. Heat a good non-stick pan on a medium heat.

5. Pour some of your batter into the pan and fry for a couple

6. Continue frying until both golden brown.

7. You can make these pancakes large or small, to your liking.

You can serve them simply with maple syrup, butter or crème fraiche.

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of minutes until it bubbles start to appear on the surface of the pancake . At this point sprinkle your chosen fruit on the uncooked side before loosening with spatula and flipping the pancake over.

Variations

Try one of these fruit flavourings: blueberries - banana - stewed apple -strawberry or a mix of different fruits.

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Swiss Roll Ingredients 3 75g 75g 60g sprinkle

eggs caster sugar self-raising flour tablespoons jam / chocolate filling sugar for rolling up

Method 1. Light oven to 200℃ / gas mark 6.

2. Line a Swiss roll tin 30cm by 22cm with greaseproof paper.

3. Place the eggs and sugar into a large mixing bowl and whisk until the mixture is thick, smooth and light in colour (ribbon/ trail test).

4. Sieve in the flour and gently fold into the mixture with a spatula or metal spoon.

5. Pour into the prepared tin carefully pushing well into the corners.

6. Bake for 8 minutes until golden brown and firm; do not overcook or it will break during the rolling.

7. While it is baking, soften the jam (easier to spread), spread

the extra sugar over a piece of greaseproof paper and place a cook’s knife beside the paper.

8. When the sponge cake is cooked loosen the edges and turn it upside down onto the sugared paper. Peel off the paper from the cake carefully then, trim off the crusty edges.

9. Spread the jam/chocolate filling onto the cake then roll it up.

When you have come to the end of the roll hold the shape for a few seconds to secure the roll.

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10. Cool on a wire rack.

(2 eg g for S mixture w tin m iss roll 18cm easurin g by 3 0cm )

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Survival Skills

it probably is bad

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Eating Well

During exam times and beyond

During busy times it might be tempting to just give up on preparing and eating proper meals, substituting them for a trip to the takeaway. Try instead to consider the time spent cooking yourself a healthy meal as the perfect time to de-stress; concentrate on cooking and preparation, leaving all your exam worries at the

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kitchen door.

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Store cupboard ingredients Student kit list and essential store cupboard ingredients

Essential kitchen appliances and utensils: Toastie maker Hand blender Tin opener Bottle opener/corkscrew Vegetable peeler Grater Wooden spoon Spatula Sieve Vegetable knife Chefs knife Bread knife Chopping board Kitchen scissors Set of measuring spoons Plastic tubs for leftovers

Herbs and spices: Salt Pepper Mixed herbs Medium curry powder Cinnamon Ground ginger Chilli flakes Turmeric

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Essential kitchen tableware and cooking equipment: Small casserole dish Frying pan 1 small and 1 large saucepan Wok with a lid Baking tray Mixing bowl Measuring jug Oven gloves Glasses - wine glasses, tumblers Cutlery – knives, forks, spoons Crockery – plates, bowls, mugs

Store cupboard essential items:

Caster sugar Plain flour Hot drinks (tea, coffee, hot chocolate) Honey Olive oil Vinegar – malt and balsamic Dried pasta Dried noodles Rice Tins – baked beans, tuna, chopped tomatoes, coconut milk Sauces – ketchup, mayonnaise, soy sauce, fish sauce| Mustard Stock cubes – chicken, beef, vegetable Tomato puree

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Tips

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Now Eat

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