Teen

Cuisine

18 USC 707
 Teen Cuisine
1. Eat Smart 2
2. You Are What You Eat 8
3. Power Up With Protein 14
4. Fight the Fat 18
5. Have a Plan 22
6. For Your Information 26
7. More Recipes to Try 27
The U.S. Department of Agriculture (USDA) is an equal opportunity provider and employer. This material is partially funded by USDA’s
Supplemental Nutrition Assistance Program – SNAP which provides nutrition assistance to people with low income. It can help you buy
nutritious foods for a better diet. To find out more, contact your county or city Department of Social Services or to locate your county office
call toll-free: 1-800-552-3431 (M-F 8:15-5:00, except holidays). By calling your local DSS office, you can get other useful information about
services. This material was partially funded by the Expanded Food Nutrition Education Program, USDA, NIFA.
Lesson 1.

Eat Smart
What’s Your
Favorite Meal?
Draw or write
about your
favorite meal
in the empty
plate.

My Goals for This Week

Write two nutrition goals you want to work toward this week.

Goal 1:

Goal 2:

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 Eat Smart Lesson 1.

What Can I Do to Eat and Live Smarter?

Fill in the blanks below.

• Make at least _______________________ of your grains whole grains.

• Vary your _______________________.

• Focus on _______________________.

• Get your _______________________ rich foods.

• Go _______________________ with protein.

• Find your balance between ________________ and ________________ ________________ .

• Keep food _______________________ to eat.

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Lesson 1. Eat Smart

Eat and Cook Like an Expert

n Get permission from an adult.

n Always wash your hands before you start and again after touching any raw meat or eggs.

n Keep long hair pulled back and take off dangling jewelry.

n Don’t wear your best outfit!

n Gather all ingredients and equipment before starting to prepare the dish.

n Use different cutting boards and knives for meats than you use for fruits and vegetables.

n Sanitize sink and counter space before and after cooking.

n B
 eware of hot pans. Turn pot handles away from the edge of the stove and remove lids by
tilting them away from you so the lid shields the steam.

n Microwave steam is hot, so be very careful when removing plastic wraps or lids.

n Use a clean spoon every time you taste a dish — never put your finger in foods.

n Clean as you go. Keep trash and scraps away from preparation area.

n Always allow an oven to preheat according to the recipe you are using before you put the dish in.

n Turn the oven off right after you take your dish out.

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 Eat Smart Lesson 1.

Notes on Recipe Reading

1. R
 ead the recipe all the way through before you start making
it. Make sure you have all the ingredients and enough time to
finish.
Tbsp = tablespoon
2. Ingredients are usually listed in the order they are used. tsp = teaspoon
3. M
 easurements are important. Use actual measuring utensils oz = ounce
— not spoons used for eating.

4. Do each step in order. Don’t skip around or you may

c = cup
leave something out.

Recipe Reading 101

Circle all the words you know are cooking terms and
put a box around anything you are not familiar with.

Simple Spaghetti Sauce

Ingredients: Directions:
1 tbsp olive or vegetable oil
1. H
 eat olive oil in skillet over medium heat and add
1 c onion, chopped
onion and garlic. Cook and stir until translucent.
2 cloves garlic, minced
1
/2 lb extra-lean ground beef 2. In the other skillet, brown the ground beef on medium
2 8-oz cans low-sodium tomato sauce heat using the second spoon.
1 1/2 c water
3. D
 rain the browned beef and add it to the skillet with
1 tsp salt
the onion and garlic.
1 tsp dried parsley
1 tsp dried basil 4. Stir in remaining ingredients.
1/4 tsp pepper
5. B
 ring to a boil, reduce heat, and simmer
You’ll also need: for 3 minutes.
Cutting board 6. Serve over cooked spaghetti pasta.
Knife
2 skillets
2 large spoons
Can opener
Measuring cups and spoons

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Lesson 1. Eat Smart

Other Cooking Terms to Know

Grate To rub food on a grater to make small pieces. Tool: grater.

Shred To tear food into long, thin pieces; to grate food coarsely on a grater.

Marinate To soak in an acid-oil mixture.

Grease To rub with fat or oil.

Blend To mix two or more ingredients together thoroughly.

Cream To beat until soft and smooth.

Brown To cook over heat until food becomes brown in color.

Dice To cut into small squares.

Mince To cut food into the smallest possible pieces.

Mix To combine or blend into one mixture.

Pare To cut a very thin layer of peel from fruits or vegetables.

Wash Your
Hands!
1. Start with warm running water and soap.

2. L
 ather up all parts of your hands,
including the back of the hands, the
wrists, around the nails, and between
the fingers.

3. R
 ub hands together for 20 seconds —
about the time it takes to sing the “ABC
Song” or “Twinkle, Twinkle, Little Star.”

4. R
 inse well under water and pat dry with
a towel. Washing your hands is the
No. 1 way to prevent getting sick!

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 Eat Smart Lesson 1.

How to Slice/Chop Apples

1. Wash apples and place on cutting board.

2. Cut lengthwise down the core.

3. Quarter the apple.

4. T
 urn the apple to the side and cut the core out of each
piece. Remove core and stem from cutting board and
discard.

5. P
 lace the apple quarter with the skin up
and apple “meat” face down on the cutting board.

6. Slice into thinner wedges.

7. To chop, turn slices and cut into small pieces.

Fruit with Yogurt Orange Dip Serves 4

Serves 4

Ingredients: Directions:
1/4 cup nonfat vanilla yogurt 1. Gather all ingredients and equipment together. Wash and peel
2 tablespoons orange juice fruit if necessary.
1/4 teaspoon ground cinnamon 2. Using a cutting board, slice the fruit and arrange on a plate.
Fresh fruits (apples, pears,
bananas, grapes) 3. M
 ix yogurt, orange juice, and cinnamon together in a small bowl
and stir until smooth.
You’ll also need:
Cutting board 4. Use the yogurt-orange mix as a dip for the fruit.
Knife
Small bowl
Large spoon
Measuring cups and spoons

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Lesson 2.

You Are What You Eat

Steps to Label Reading
Fill in the boxes with what to look at during each step.

Step 1

Nutrition Facts
Serving Size 2 tortillas (51g)
Servings Per Container 6
Step 2
Amount Per Serving
Calories 110 Calories from Fat 10
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Step 3
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrate 22g 7%
Dietary Fiber 2g 9%
Sugars 0g
Protein 2g
Vitamin A 0% • Vitamin C 0%
Step 4
Calcium 2% • Iron 4%
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs.
Calories: 2,000 2,500
Step 5 Total Fat Less than 65 g 80 g
Sat Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 • Carbohydrates 4 • Protein 4

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 You Are What You Eat Lesson 2.

Daily Food Plan

Here is a guide to how much you should eat every day from each of the MyPlate food groups.
Quantities are based on a daily calorie intake of 2,000 for females and 2,400 for males, ages 14 to
18, who are moderately active. Your actual needs will vary based on your age, size, gender, and
activity level.

Males Females

Grains* 8 ounces 6 ounces

Vegetables 3 cups 2 1/2 cups
Fruit 2 cups 2 cups
Protein** 6 1/2 ounces 5 1/2 ounces
Dairy 3 cups 3 cups

* In general, 1 slice of bread; 1 cup of ready-to-eat cereal; or 1/2 cup of cooked rice, pasta, or cereal can be considered
equivalent to 1 ounce from the grains group.
** In general, 1 ounce of lean meat, poultry, or fish; 1 egg; 1 tablespoon of peanut butter; 1/4 cup of cooked, dry beans; or
1
/2 ounce of nuts or seeds can be considered equivalent to 1 ounce from the protein group.

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Lesson 2. You Are What You Eat

What does 1/2 to 1 cup of vegetables look like?

2 cups of raw, leafy vegetables

= 1 cup of vegetables
1 cup of tomato juice
= 1 cup of vegetables

softball

8 ounce
styrofoam
cup

1
/2 cup of chopped or
florets of broccoli
= 1/2 cup of vegetables

light bulb

1 medium carrot or about

6 baby carrots
ice cream scooper = 1/2 cup of vegetables

10 Teen Cuisine 18 U.S.C. 707

 You Are What You Eat Lesson 2.

What does 1/2 to 1 cup of fruit look like?

1 small apple (2.5 inch diameter)
= 1 cup of fruit

light bulb
tennis ball
16 seedless grapes
= 1/2 cup of fruit

1 small box of raisins

(1.5 ounces) or 1/4 cup
of dried fruit
=1/2 cup of fruit golf ball

4 ounces of canned fruit

= 1/2 cup of fruit

1 medium cantaloupe wedge or

1
/2 cup of blueberries
= 1/2 cup of fruit 6-7 cotton balls

1
/2 baseball

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Lesson 2. You Are What You Eat

Slices, Sticks, Cubes!

1. G ather the food, a clean cutting board, and a knife.
2. Peel food if needed.
3. Cut the food in half lengthwise for long foods, like cucumbers,
or quarter it for round foods, like tomatoes.
4. Then slice.
5. Take slices and cut them lengthwise into sticks.
6. Take sticks and cut them crosswise into cubes. Try to make cubes the same size.

Green Beans and Tomatoes Serves 6

Ingredients: Directions:
2 pounds fresh green beans 1. Wash the beans, cut off the tips, and remove the stringy piece
2 teaspoons canola or olive oil of fiber along the stem by pulling it off. Put the beans in the
2 onions, finely chopped colander and rinse again.
2 garlic cloves, finely chopped
2. Over medium heat setting, add oil to a large saucepan.
2 cups tomatoes, finely chopped
1 green pepper, thinly sliced 3. W
 ait approximately 45 seconds until oil is hot, then add raw
2 cups water onions to the pan.
Salt and pepper to taste
4. Sauté the onions in oil until they are translucent.
You’ll also need:
Large saucepan or skillet 5. Stir in the garlic and sauté a few minutes more.
Large spoon 6. Add green beans, tomatoes, green pepper, and water.
Colander
Cutting board 7. B
 ring to a boil, reduce heat, and let simmer covered for 15
Knife minutes or until the beans are tender.
Measuring cups and spoons 8. Serve hot.

Apple Fruit Salad Serves 8

Ingredients: Directions:
2 Golden Delicious apples, diced 1. Cut up all fruit and mix together in a medium bowl.
2 Red Delicious apples, diced
2 bananas, peeled and sliced 2. C
 ombine yogurt, orange juice, and cinnamon in a small bowl
1 1/2 cups red seedless grapes and drizzle over fruits.
1
/2 cup plain nonfat yogurt 3. If preferred, put yogurt dressing in a squirt bottle to drizzle.
2 tablespoons orange juice
1
/2 teaspoon ground cinnamon
You’ll also need:
1 medium bowl
1 small bowl
1 large spoon
Cutting board
Knife
Measuring cups and spoons
Squirt bottle (optional)

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 You Are What You Eat Lesson 2.

Corn, Sweet Onion, and Tomato Salad Serves 10

Ingredients: Directions:
3 cans corn, whole kernel (11-ounce 1. In a large bowl, combine corn, tomatoes, sweet onion, and
cans) cilantro.
2 large tomatoes, diced
1 large sweet onion, cut into thin 2. Squeeze lime juice over mixture and mix in.
strips
1 bunch cilantro, minced 3. S
 tir in rice vinegar to taste; the amount you use will depend on
2 limes, juiced the sweetness of the corn and the acidity of the lime.
1/3 cup rice vinegar
4. Season with salt.
Salt to taste
5. Cover and let chill for 45 minutes.
You’ll also need:
Large bowl 6. Stir before serving.
Large spoon
Measuring cup
Can opener
Cutting board
Knife

Chinese Vegetable Stir-fry Serves 4

Ingredients: Directions:
3
/4 cup pineapple juice 1. Combine pineapple juice, sugar, lemon juice, cornstarch and
1 tablespoon sugar soy sauce in a mixing bowl. Set aside.
1 tablespoon lemon juice
1 1/2 teaspoons cornstarch 2. Chop the broccoli into bit-size pieces of flowers and stalk,
1 teaspoon light soy sauce removing tough parts. Rinse well and set aside. Do the same
2 teaspoons vegetable oil with the cauliflower. Wash a carrot and slice into thin slices.
1 head broccoli Wash a celery stalk and cut off both ends. Cut into small slices.
1 head cauliflower Wash a red pepper and slice in half. Remove the seeds and
2 carrots white membranes. Slice in to thin strips.
2 stalks celery
3. Heat oil in a skillet over medium high heat. Add broccoli,
1 red bell pepper
carrots, cauliflower, and celery: cook for 2 minutes. Add bell
You’ll also need: pepper: cook for 2 minutes.
Cutting board
Knife 4. Stir sauce well and add sauce to skillet, bring to a boil and cook
Small bowl for 1 minute. Stir to distribute sauce over vegetables. Serve
Non stick skillet over brown rice.
Liquid measuring cup
Measuring spoons

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Lesson 3.
Nutrition Facts

Power Up With Protein

Serving Size 2 tortillas (51g)
Servings Per Container 6

Amount Per Serving

Calories 110 Calories from Fat 10

Body Building Blocks

% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Each of these nutrients is listed on the Nutrition Facts label. Write Cholesterol 0mg 0%

down key words to help you remember the function of each nutrient Sodium 30mg 1%
Total Carbohydrate 22g 7%
for your body. Dietary Fiber 2g 9%
Sugars 0g
Protein 2g
Vitamin A 0% • Vitamin C 0%
Calories Calcium 2% • Iron 4%
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs.
Calories: 2,000 2,500
Total Fat Less than 65 g 80 g
Sat Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 • Carbohydrates 4 • Protein 4

Saturated fat/trans fat Polyunsaturated/ Cholesterol

monounsaturated fats

Sodium Dietary fiber

Sugar Protein Vitamins A & C

Calcium Iron

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 Power Up With Protein Lesson 3.
Major Nutrients
• 4 calories per gram.
Protein • Found in: meats, eggs, beans, and dairy products.
• Helps build strong muscles and bones.

• 4 calories per gram.

• 2 types = complex and simple:
- C
 omplex carbs are rich in fiber and found in: fruits, some vegetables, whole-
Carbohydrates grain breads, and cereals.
- S
 imple carbs found in: sugary sodas, sweets, and processed foods.
• Both types give the body energy, but complex carbs provide many vitamins,
minerals, and other nutrients.

• 9 calories per gram.

• Good fats found in: olive oil and peanut butter.
Fats
• Bad fats found in: fatty animal meats and partially hydrogenated oil.
• Need in moderation because fats keep skin and hair healthy.

Vitamins and • No calories!

minerals • Essential in many body processes.

• No calories!
Water
• Essential in many body processes.

EGGcellent Source of Nutrients!

Describe the nutrients in each part of the egg.

White

Yolk

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Teen Cuisine 15
Lesson 3. Power Up With Protein

Egg Recipes
Source: The American Egg Board. www.incredibleegg.org/recipes-and-more/recipes

Basic Scrambled Eggs Serves 2

Ingredients: Directions:
2 eggs 1. Beat eggs, milk, salt, and pepper until blended in medium bowl.
2 tablespoons of milk
Salt and pepper 2. Heat butter in nonstick skillet over medium heat until hot.
1 teaspoon butter
3. Pour in egg mixture.
You’ll also need:
Small, nonstick skillet 4. A
 s eggs begin to set, pull across the pan with an inverted
Spatula spatula, forming large, soft curds.
Medium bowl
5. C
 ontinue cooking — pulling, lifting, and folding eggs until
Fork or whisk
thickened and no visible liquid remains.

6. Remove from heat and serve immediately.

Hard-Boiled Eggs Serves 8

Ingredients: Directions:
Eggs 1. Place eggs in a saucepan large enough to hold them in a single
layer. Add cold water to cover eggs by 1 inch.
You’ll also need:
Saucepan with lid 2. Heat over high heat just to boiling.

3. Remove from burner and cover pan.

4. L
 et eggs stand in hot water for about 12 minutes for medium/
large eggs or 18 minutes for extra-large eggs.

5. D
 rain immediately and serve warm, or cool completely under
cold running water or in a bowl of ice water, then refrigerate.

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 Power Up With Protein Lesson 3.

How to Chop an Onion

1. Cut the ends off the onion and peel off the brown layers.

2. Run under water to remove any dirt.

3. Stand onion on one flat end and cut in half lengthwise.

Place the flat sides on the cutting board.

4. Slice across the onion from one side to the other to make
slices, holding it together with other hand.

5. Turn the onion one-quarter turn and repeat to make

chopped onion.

6. Use smaller slices to make diced onion.

Basic Omelets Serves 2

Ingredients: Directions:
2 eggs 1. Spray the skillet with nonstick cooking spray and cook raw
2 tablespoons milk vegetables until tender. Place aside for later.
1/8 teaspoon salt 2. Beat eggs, milk, salt, and pepper in a small bowl until blended.
1/8 teaspoon pepper
3. H
 eat butter in omelet pan or nonstick skillet over medium-high
1 teaspoon butter
heat until hot.
1
/3-1/2 cup filling, such as shredded
cheese, onions, spinach, or other 4. Pour in egg mixture. Mixture should set immediately at edges.
vegetables 5. G
 ently push cooked portions from edges toward the center with
inverted spatula so uncooked eggs can reach the pan’s hot
You’ll also need:
surface. Continue cooking, tilting pan and gently moving cooked
Nonstick cooking spray
portions as needed.
Skillet
7- to 10-inch omelet pan or nonstick 6. W
 hen the top surface of eggs is thickened and no visible liquid
skillet egg remains, place filling on the bottom half of the omelet.
Small bowl 7. F
 old omelet in half — top to bottom, covering the filling — with
Spatula spatula and slide onto a plate.
Fork or whisk 8. Serve immediately.
Measuring cups and spoons
Cutting board and knife, depending
on choice of fillings

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Lesson 4.

Fight the Fat

Avoid Try
• Order sauce on-the-side to use less.
Cream sauce
• Look for broth- or tomato-based sauces.

Sour cream, butter, • Order on-the-side to use less.

cheese, and creamy • Try low-fat creamy dressing or a vinegar-based dressing.
dressing • Use plain, nonfat yogurt.
• Order on-the-side to use less.
Mayonnaise • Use mustard instead.
• Use nonfat or light version.

Fried foods • Try baked, grilled, or steamed alternatives.

Tips for Healthy Eating Out

Choose dishes with many fruits and vegetables.
Choose whole-grain options.
Take half the meal home.
Start with a salad at buffets.
Use a small plate at buffets.

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 Fight the Fat Lesson 4.

Sort the Fat Facts

It is vital for the body to get some fat from the diet. There are different kinds of
fat, so it is important to know which kind is in specific foods.
Label each source of fat as a “good fat” or “bad fat.” Put a check beside any
you should eat more often because it’s a source of good fat.

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Lesson 4. Fight the Fat

Baked Chicken Nuggets Serves 4

Ingredients: Directions:
1 egg 1. Preheat oven to 400 degrees.
2 tablespoons milk 2. Whisk the egg and milk together with a fork or whisk.
3 1/2 cups cornflakes, crushed
3. Place crushed cornflakes in another bowl.
1 pound boneless, skinless chicken
breasts, cut into nugget-size pieces 4. Dip chicken pieces in egg mixture and then in cornflakes.
1
/4 cup dipping sauce 5. S
 pray the baking sheet with nonstick cooking spray, then put
coated chicken on the baking sheet.
You’ll also need: 6. Bake for 15 minutes.
2 bowls
Fork or whisk 7. Serve with selected dipping sauce.
Nonstick cooking spray
Baking sheet

Baked Fries Serves 8

Ingredients: Directions:
4 teaspoons vegetable or olive oil 1. Preheat oven to 450 degrees.
4 medium baking potatoes 2. Scrub the potatoes and set aside.
1
/2 teaspoon salt
1
3. L
 ine a baking sheet with aluminum foil and brush with 2
/4 teaspoon crushed black pepper teaspoon oil.
You’ll also need:  ut potatoes lengthwise into 1/4-inch thick pieces. Then cut
4. C
Vegetable brush (to scrub potatoes) each wedge lengthwise again into 1/4-inch pieces. Make all
Baking sheet pieces uniform. Pieces should resemble a traditional french fry.
Aluminum foil 5. Place on baking sheet in a single layer.
Basting brush (to oil baking sheet)
6. Season both sides of the potatoes with salt and pepper.
Cutting board
Knife 7. Drizzle remaining 2 teaspoons of oil on top of potatoes.
8. B
 ake for 25 minutes, rotating the baking dish every 10 minutes.
Cook for additional time if sides are not brown.

The next time I eat out, I will:

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 Fight the Fat Lesson 4.

Tips for Safely Handling Raw Meats

• P
 urchase meats last at the grocery store and immediately store them in the refrigerator or
freezer.
• Never thaw meat at room temperature; use a cold-water bath or the microwave or refrigerator.
• Wash your hands and sanitize all surfaces the meat touches.
• Don’t return cooked meats to the same container the raw meat was in.
• Don’t use marinade sauces that raw meat was in.
• Cook to the proper temperature using a food thermometer.
• Put cooked meats in refrigerator within two hours.
• Eat all meat or freeze within two days.

This week, I will:

Must
reach this
temperature
for 15 seconds:
Chicken 165 F

Leftovers 165 F

Hamburger 160 F
Until whites
Eggs and yolks are
firm
Pork 145 F

Fish 145 F
Source: www.foodsafety.gov

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Lesson 5.

Have A Plan
Plan Shop Eat

• C
 heck what you already have. • S
 tick to the list only! • Stick to planned meals.
• C
 heck ads. • B
 uy store brands often. • M
 ake sure to eat leftovers.
• T
 hink about preferences. • L
 ook at top and bottom
shelves.
• F
 ollow MyPlate.
• R
 ead nutrition labels and
• M
 ake a grocery list.
key words on container.
• C
 onsider fresh, canned, and
frozen produce options.
• C
 ompare the unit prices of
items.

Grocery List
Keep an ongoing list of
things you need to buy
as you think of them.
Organize your list
according to store
layout:
Canned goods
Bread
Produce
Meats and dairy

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 Have a Plan Lesson 5.

Plan to Save Money

Use the unit pricing on items to find the best buy. Unit pricing helps you fairly compare the cost of
different size or brands of the same product.
You can find the unit price on the tag on the shelf below the item you are buying. It is not usually
listed on the item itself.
To calculate, take the store price and divide it by the units it is measured in, such as ounces, pounds,
or cups.

Here are two cans of peaches. One is large and one is small. Which has the best unit price?

Brand A canned peach halves – 15 oz Brand A canned peach halves – 29 oz

UNIT PRICE RETAIL PRICE UNIT PRICE RETAIL PRICE

9.93¢ $1.49 8.58¢ $2.49

PER OUNCE 15 OUNCES PER OUNCE 29 OUNCES

Here is a bag of rice and a premium brand of instant, flavored rice. How much more is the plain rice
unit price compared to the instant rice?

Brand B Rice – 32 oz Brand B Instant Flavored Rice – 6 oz

UNIT PRICE RETAIL PRICE UNIT PRICE RETAIL PRICE

5.59¢ $1.79 18.17¢ $1.09

PER OUNCE 32 OUNCES PER OUNCE 6 OUNCES
Instant

RICE

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Lesson 5. Have a Plan

Mock Meal
Name of recipe:
What I need to remember when
Already have these ingredients Need to buy these ingredients buying these ingredients

What foods/dishes would make this a complete meal?

24 Teen Cuisine 18 U.S.C. 707

 Have a Plan Lesson 5.

Keep Foods Safe To Eat!

The Danger Zone

The Danger Zone is the temperature range in which
germs and bacteria grow best. Fahrenheit (°F) Celsius (°C)
The temperature of food that’s kept out of 160° 70°
refrigeration for longer than two hours falls into the
Danger Zone. 150°
To avoid the Danger Zone: 140° 60°

• Put food away within two hours of cooking. 130°

• Put groceries away as soon as possible.
50°
120°
110°
40°
100°
90°
30°
Danger Zone: _____ F to _____ F
80°
70° 20°
60°
50° 10°
40° 5°
Refrigeration: _____ F to _____ F 30° 0°

20°
-10°
10°
0°
Freezer: ______ F -20°

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 For Your Information
Measurement Equivalents
1 tablespoon (tbsp) = 3 teaspoons (tsp)
1
/8 cup = 2 tablespoons
1
/4 cup = 4 tablespoons
1
/3 cup = 5 tablespoons + 1 teaspoon
1
/2 cup = 8 tablespoons
2
/3 cup = 10 tablespoons + 2
teaspoons
3
/4 cup = 12 tablespoons

1 cup = 16 tablespoons

8 fluid ounces (fl oz) = 1 cup

1 pint (pt) = 2 cups

1 quart (qt) = 2 pints

4 cups = 1 quart

1 gallon (gal) = 4 quarts

16 ounces (oz) = 1 pound (lb)

Macronutrient Needs
Not all calories are the same. A healthy diet
should have calories coming from the three main
macronutrients in the following percentages:
Carbohydrates (45-65%)

Fat (25-35%)

Protein (10-30%)
Source: Dietary Guidelines for Americans, 2010. Nutritional Goals for Older Children
and Adolescents (4-18 years). www.dietaryguidelines.gov

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 More Recipes to Try

More Recipes to Try

Breakfast Pizza Serves 1
Ingredients: Directions:
1 whole-wheat English muffin 1. Split English muffin and toast.
2 teaspoons peanut butter
2 teaspoons apple butter 2. Spread peanut butter and apple butter on halves.
1
/8 cup mixed fruit, such as banana, 3. Top with fruit.
pineapple, strawberries, sliced
1 teaspoon raisins or nuts, optional 4. Add raisins or nuts, optional.

You’ll also need:

Knife and cutting board
Measuring cups and spoons

French Toast With Fruit Serves 8

Ingredients: Directions:
4 large eggs, beaten 1. In a large bowl, beat eggs with fork or whisk, then add milk,
1 cup skim milk cinnamon, and vanilla. Beat until mixed well.
1
/2 teaspoon ground cinnamon or nutmeg
1
/2 teaspoon vanilla 2. Melt margarine in large skillet on medium-high heat.
8 slices of whole-wheat bread 3. D
 ip one slice of bread at a time in the egg mixture and turn
1 tablespoon margarine over to coat both sides.
3 cups strawberries, sliced
1
/3 cup maple syrup 4. P
 lace in hot skillet. Use a spatula to turn bread. Cook each
Dash of ground cinnamon side until golden brown, about 2 minutes.
You’ll also need: 5. T
 o make fruit sauce, combine strawberries, syrup, and
Knife and cutting board cinnamon. Mix well.
Large bowl
Large skillet 6. Microwave for 30 seconds or until warm and stir.
Fork or whisk 7. Spoon immediately over French toast and serve.
Spatula
Small microwave-safe bowl
Large spoon

Cranapple Crisp Serves 8

Ingredients: Directions:
4 apples, chopped 1. Preheat oven to 400 degrees. Spray an 8 x 8-inch baking
1 16-ounce can cranberry sauce, whole dish with nonstick cooking spray.
2 teaspoons margarine, melted
1 cup quick-cooking oats 2. In a large bowl, combine the cranberry sauce and apples.
1
/3 cup brown sugar Pour into baking dish.
1 teaspoon ground cinnamon 3. C
 ombine melted margarine with oatmeal, brown sugar, and
You’ll also need: cinnamon until well-blended. Sprinkle over apple/cranberry
Can opener mixture.
Measuring cups and spoons 4. Cover with lid or foil and bake for 15 minutes.
8 x 8-inch baking dish
Nonstick cooking spray 5. U
 ncover and bake 10 more minutes or until topping is crisp and
Bowls (1 large and 1 small) brown.
Large spoon 6. Serve warm or cold.
Lid for baking dish or aluminum foil

18 U.S.C. 707
Teen Cuisine 27
More Recipes to Try
Chicken Quesadillas Serves 4
Ingredients: Directions:
1 cup skinless chicken, pre-cooked and 1. Mix chicken, salsa, onion, and green pepper (optional).
shredded
2 tablespoons chunky tomato salsa 2. S
 pray skillet with cooking spray and place skillet on stove
1
/4 cup onion, chopped on medium heat until hot.
1
/4 cup green bell pepper, chopped (optional) 3. P
 lace 1/4 of the chicken mixture on the bottom half of a
1
/2 cup Monterey Jack cheese, shredded tortilla and top it with 1/4 of the cheese.
4 tortillas, whole grain
4. Fold tortilla in half — top to bottom, covering filling.
You’ll also need:
Nonstick cooking spray 5. Place tortilla in heated pan and brown for approximately 2
Cutting board to 4 minutes. Turn tortilla over and brown other side.
Knife 6. Cut folded tortilla into 3 to 4 wedges.
Measuring cups and spoons
Large spoon

Easy Stovetop Lasagna Serves 6

Ingredients: Directions:
1
/2 pound lean ground beef 1. Brown ground beef. Drain and return to skillet.
28 ounces low-sodium, canned, diced
tomatoes 2. S
 tir in spaghetti sauce and Italian seasoning. Bring to a
6 ounces tomato paste boil.
1 teaspoon Italian seasoning 3. In the saucepan pan, cook pasta according to directions on
8 ounces whole-grain lasagna noodles the package. Remove and drain in colander.
8 ounces low-fat cottage cheese
1
/4 cup Parmesan cheese 4. Add cooked noodles and cottage cheese to beef mixture.
You’ll also need: 5. Cover and cook for 5 minutes.
Can opener
6. Sprinkle Parmesan cheese on top.
Colander
Measuring cups and spoons 7. C
 over and remove from heat. Let stand for 4 minutes to
Large skillet and large saucepan melt cheese.
Large spoon

Waldorf Salad Serves 4

Ingredients: Directions:
1 cup celery, diced 1. Combine celery, apple, walnuts, and raisins in a large
2 apples, chopped mixing bowl.
1
/4 cup walnuts, chopped
1
/2 cup raisins 2. In a smaller bowl, combine yogurt with lemon juice and
1
/2 cup vanilla nonfat yogurt sugar.
1 teaspoon lemon juice
1 teaspoon sugar 3. Add the yogurt mixture to the fruit mixture.

You’ll also need: 4. Mix until coated.

Measuring cups and spoons
Cutting board 5. Refrigerate until ready to serve.
Knife
Bowls (1 large and 1 small)
Large spoon

28 Teen Cuisine 18 U.S.C. 707

 More Recipes to Try
Egg Salad Sandwiches Serves 6
Ingredients: Directions:
6 eggs, hard-boiled, chopped 1. Combine eggs, relish, pepper, and mayonnaise in mixing
3 tablespoons pickle relish bowl, mash, and mix well.
1
/4 teaspoon ground pepper
1
/3 cup fat-free mayonnaise 2. Broil or toast bread, optional.
12 whole-wheat bread slices
Whole tomatoes, sliced (optional) 3. S
 pread mixture on 6 slices of bread. Add sliced tomato and
Lettuce (optional) lettuce if desired.

You’ll also need: 4. T

 op with remaining
Cutting board 6 slices of bread.
Knife
Medium bowl
Large spoon

Bean Dip Serves 6

Ingredients: Directions:
15 ounces canned kidney beans 1. Drain kidney beans in the colander and rinse under running
1 tablespoon vinegar water.
3
/4 teaspoon chili powder
1
/8 teaspoon ground cumin 2. P
 lace the rinsed beans, vinegar, chili powder, and cumin in
2 teaspoons onion, minced a blender and blend until smooth.
1
/4 cup water
1 cup reduced-fat cheddar cheese, grated 3. A
 dd enough water to make the dip easy to spread, about
1/4 cup.
You’ll also need:
Can opener 4. Remove mixture from blender and put in bowl.
Blender
5.  Stir in minced onion and grated cheese.
Colander
Measuring cups and spoons 6. Serve with raw vegetables or corn chips.
Bowl
Large spoon

Italian Mixed Vegetables Serves 4

Ingredients: Directions:
1 zucchini, sliced 1. Wash, slice, and chop vegetables as indicated.
1 yellow squash, sliced
1
/2 bell pepper, chopped (red or green) 2. M
 ix vegetables and salad dressing together in a
2 tomatoes, chopped microwave-safe casserole dish.
1
/4 cup low-calorie Italian salad dressing
1
/4 cup Parmesan cheese 3. C
 ook vegetables in microwave for 10 minutes, stirring
every 2 to 3 minutes.
You’ll also need:
Cutting board 4. S
 prinkle Parmesan cheese over the top of vegetables and
Knife allow to melt before serving.
Measuring cups
Microwave-safe casserole dish
Large spoon

18 U.S.C. 707
Teen Cuisine 29
More Recipes to Try

Berry Purple Smoothie Serves 4

Ingredients: Directions:
20 ounces pineapple chunks 1. In the blender container,
2 cups blueberries, frozen combine all ingredients and
1 1/2 cups cubed ice process until smooth.
6 ounces lemon-flavored nonfat yogurt
2. S
 erve immediately or cover and
You’ll also need: refrigerate until ready to serve.
Blender

Quick Apple Cinnamon Oatmeal Serves 1

Ingredients: Directions:
1
/2 cup quick-cooking oats 1. Pour oatmeal into a microwave-safe bowl.
2
/3 cup water
1
/4 cup unsweetened applesauce 2. Add water to the oatmeal. Cover with waxed paper.
1
/4 teaspoon apple pie spice
3. C
 ook in microwave for 1 to 2 minutes or until thickened.
You’ll also need: Use hot pads to remove bowl from the microwave. Stir until
Microwave-safe bowl mixed.
Large spoon
Measuring cups and spoons 4. A
 dd applesauce and apple pie spice to oatmeal. Stir until
Waxed paper mixed.
Hot pads

Chicken and Broccoli Crustless Quiche Serves 8

Ingredients: Directions:
5 large eggs 1. Preheat oven to 350 degrees.
1 cup low-fat cottage cheese
3
/4 cup low-fat cheddar cheese, shredded 2. Spray a baking dish with nonstick cooking spray.
2 boneless, skinless chicken breasts,
cooked and shredded 3. In mixing bowl, combine eggs, cottage cheese, pepper, and
10 ounces frozen, chopped broccoli, garlic powder. Mix well.
thawed
4. L
 ayer chicken, vegetables, and cheddar cheese in baking
1
/4 cup carrots, shredded
dish. Pour egg mixture over the ingredients.
1
/2 cup onion, finely chopped
Pepper, to taste 5. B
 ake for 30 to 40 minutes or until top is browned and a
1
/2 teaspoon garlic powder knife inserted in the center comes out clean. Let stand 5
minutes before cutting.
You’ll also need:
Nonstick cooking spray
Cutting board
Knife
Grater
Large bowl
Large spoon
Measuring cups and spoons
8 x 8-inch square glass baking dish

30 Teen Cuisine 18 U.S.C. 707

 More Recipes to Try

Chicken and Rice with Salsa Serves 8

Ingredients: Directions:
2 pounds boneless, skinless chicken 1. Preheat oven to 400 degrees.
breasts
2. Spray baking dish with cooking spray.
2 cups salsa
2 cups instant brown rice 3. S
 pread uncooked rice in bottom of dish. Lay chicken
1 cup water breasts on top of rice.
1
/2 cup reduced-fat cheddar cheese,
shredded 3. Combine salsa and water. Pour over chicken and rice.
4. C
 over with foil and bake for 30 to 40 minutes until chicken
You’ll also need: reaches an internal temperature of 165˚ F and rice is
Oven-safe baking dish tender.
Nonstick cooking spray
Measuring cups 5. Sprinkle with cheese and re-cover with foil until cheese
Grater melts.
Aluminum foil

Baked Pork Chops Serves 4

Ingredients: Directions:
1 pound boneless pork sirloin chops 1. Preheat oven to 375 degrees.
1 egg white
1 2. Trim all fat from chops and discard.
/4 cup evaporated skim milk
1
/2 cup cornflake crumbs 3. B
 eat egg white with evaporated skim milk. Place chops in
1 tablespoon taco seasoning mix milk mixture. Let stand for 5 minutes, turning chops once.

You’ll also need: 4. M

 ix cornflake crumbs and taco seasoning mix together in
Nonstick cooking spray plastic bag.
Cutting board 5. R
 emove chops from milk mixture. Drop in the plastic bag
Knife and shake to coat thoroughly.
Mixing bowl
Plastic bag 6. S
 pray a 13 x 9-inch baking dish with nonstick spray. Place
13 x 9-inch baking dish chops in dish. Sprinkle remaining crumb mixture on chops.
Spatula or tongs to turn chops
7. B
 ake for 15 minutes. Turn chops. Bake 5 to 10 minutes
more or until no pink remains.

Fruit Salad with Light Whipped Topping Serves 12

Ingredients: Directions:
16 ounces fruit cocktail in juice, drained 1. Drain fruit cocktail and pineapple chunks in colander. Place
20 ounces pineapple chunks in juice, fruit in bowl.
drained
2. Stir in yogurt and whipped topping. Mix well.
8 ounces plain, fat-free yogurt
8 ounces light whipped topping 3. Refrigerate until ready to serve.

You’ll also need:

Colander
Large bowl
Large spoon
Can opener

18 U.S.C. 707
Teen Cuisine 31
More Recipes to Try

Pablo’s Salsa Serves 6

Ingredients: Directions:
3 tomatoes 1. Mix tomatoes, onion, green peppers, cilantro, salt, and lime
1
/2 cup onion, finely chopped juice together.
2 green peppers, finely chopped
1
/2 cup fresh cilantro, chopped 2. R
 efrigerate for at
1 teaspoon salt least 2 hours.
2 teaspoons lime juice Serve with
4 cups corn chips corn chips.

You’ll also need:

Cutting board
Knife
Bowl
Measuring cups and spoons

Crispy and Spicy Snack Mix Serves 8

Ingredients: Directions:
2 cups small, square, whole-wheat cereal 1. Preheat oven to 250 degrees.*
1 cup pretzel twists
1
/2 cup square, reduced-fat cheese crackers 2. Spray baking sheet with nonstick spray
3. Combine first four ingredients in large bowl.
1
/2 cup whole-wheat crackers
1 1/2 tablespoons butter, melted
1 tablespoon ginger stir-fry sauce 4. Melt butter in microwave-safe bowl.
1 teaspoon chili powder 5. C
 ombine butter, ginger stir-fry sauce, chili powder, and
1 teaspoon ground cumin cumin. Drizzle over cereal mixture, tossing to coat.
You’ll also need: 6. Spread mixture on baking sheet.
Baking sheet
Nonstick cooking spray 7. Bake for 30 minutes or until crisp, stirring twice.
Large bowl
*Mixture can be microwaved in a microwave-safe baking dish
Measuring cups and spoons
for 6 minutes at 2-minute intervals. Stir at each interval.
Microwave-safe bowl
Spatula

Fruit Chewy Cookies Serves 14

Ingredients: Directions:
3 ripe bananas 1. Preheat oven to 350 degrees.
1 cup raisins
1 1/2 tablespoons vegetable oil 2. Spray baking sheet with nonstick cooking spray.
2 cups rolled oats 3. C
 oarsely mash bananas in mixing bowl. Combine
1
/2 cup walnuts, chopped (optional) remaining ingredients with bananas and stir to mix well. Let
1 teaspoon vanilla extract stand for 10 minutes.
2 tablespoons apple butter
4. D
 rop by teaspoonfuls on baking sheet. Bake for 10 to 20
You’ll also need: minutes until browned.
Nonstick cooking spray
Large bowl 5. Remove and let cool for at least 10 minutes.
Large spoon Makes 28 cookies.
Measuring cups and spoons
Baking sheet

32 Teen Cuisine 18 U.S.C. 707

 Teen
Cuisine
PUBLICATION HNFE-104
www.ext.vt.edu
Produced by Communications and Marketing, College of Agriculture and Life Sciences,
Virginia Polytechnic Institute and State University, 2012
Virginia Cooperative Extension programs and employment are open to all, regardless of race, color, national origin, sex, religion,
age, disability, political beliefs, sexual orientation, or marital or family status. An equal opportunity/affirmative action employer.
Issued in furtherance of Cooperative Extension work, Virginia Polytechnic Institute and State University, Virginia State University,
and the U.S. Department of Agriculture cooperating. Edwin J. Jones, Director, Virginia Cooperative Extension, Virginia Tech,
Blacksburg; Jewel E. Hairston, Administrator, 1890 Extension Program, Virginia State, Petersburg.
VT/0412/5M/HNFE-20