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Family and Consumer Science

Chicken Stir Fry

Name Lab date
Cook Assistant Cook

1 cup chicken 1 c Instant brown rice & 1 cup Chicken Broth

1 cup mixed vegetables OR

3T oil 1 c Whole grain pasta & 6 c water


1 pkg. Ramen Noodles, spice pkg. & 1 c water



Step 1 - Pat chicken dry with paper towels then chop into 1 inch cubes and place into a large frying pan. Add 3 T oil and turn on heat to medium high. Stir and cook until the meat is no longer pink and tender. (DO NOT TURN ON PAN BEFORE ADDING CHICKEN & OIL)
Step 2 - Add vegetables to meat and stir until heated.
Step 3 - Add the cooked Starch/carbohydrate from the assistant chef. Stir and cook until the moisture is reduced and it looks like a stir fry meal.
Step - Add spices to taste (garlic powder, onion powder, Italian seasoning, pesto, etc.)

Assistant cook

Step 1Decide which starch/carbohydrate you will use (Brown Rice, Whole Grain Pasta or Ramen Noodles). Add liquid to sauce pan and place on stove with lid on medium to high heat. Heat until it reaches a rolling boil before you add your starch/carbohydrate.

Step 2Follow directions on box or package. (Rice you will reduce heat and cover and simmer. Whole grain noodles will be boiled without the lid and stirred occasionally, then drained when done. Ramen noodles – add season packet and only cook about 3 minutes but do not drain broth or liquid) Give your finished starch/carbohydrate to your cook to have it added to the cooked chicken & veggies.

Chef- Equipment Asst. Chef – Equipment

Frying Pan / Skillet Large Liquid Measuring Cup

Wood Spoon Sauce Pan & lid

Sharp Knife Wooden Spoon

Cutting Board Dry Measuring Cups

Paper Towels Colander/Strainer

Measuring Spoons

1 c Dry Measuring Cup

Ramen noodle - Review Worksheet
Answers will be located in your recipe and from the class discussion.
1. Why is the meat cooked prior to adding the vegetables and noodles? (Hint-it is not to prevent Cross-Contamination because all of the ingredients are cooked.)

Since the meat takes longer to cook it is cooked prior to adding the vegetables to prevent the vegetables from getting overcooked.

2. Name 3 reasons why oil is used for cooking the meat in this recipe:

3. The oil used in this recipe is an Unsaturated _ fat which is Healthier_____________ for you.
4. List 3 facts about saturated fats and unsaturated fats:

Saturated Fats Unsaturated Fats

  • Come from Animal Sources Come from Plant Sources

  • Solid at room temperature Liquid at room temperature

  • Contribute to heart disease therefore less healthy Healthier for you

6. What is the only way to determine if any meat is fully cooked and all of the bacteria has been killed?

Fully cooked inplies that the meat is free of bacteria. Using a meat thermometer is the only way to determine if the internal temperature of the meat has reach the recommended safe temperature to kill the bacteria.

7. Define the cooking term “rolling boil”.

A rolling boil is when the liquid is so hot the bubbles are continuously forming and bursting on the top surface of the liquid

8. Why is brown rice or whole grain pasta a better starch/carbohydrate choice than using Ramen Noodles?

They are a whole grain which means they are a good source of Fiber, vitamins and minerals which are a healthier choice to help keep our digestive track clean & our bodies healthy.

9. Why might you decide to use Ramen Noodles?

These noodles are usually less expensive, come in convenient individual packages and take less cooking time making them a quick and inexpensive alternative. Also, even though they do not have fiber in them and the seasoning package has high salt content, we are getting fiber, vitamins and minerals from the veggies added.

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