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YOU MATTER Cooking

Cooking nutritious food is a life skill that helps you grow into a healthy adult. Along with learning how to cook though, it’s also important to understand why nutrition matters. There’s a big difference between feeding and fueling your body. You feed your body to survive, but when you fuel your body with healthy, nutritious food, you thrive. You perform better, you feel good and you look your very best.

Because you matter, this recipe is filled with nutritious ingredients that will help you thrive. It’s also easy and delicious! Have fun learning some interesting food facts and new cooking skills as you make this recipe. And don’t forget to share photos of your cooking experience using #MATTERnation!

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During the making of this recipe, you will learn and practice how to:

• Read and follow a recipe
• Boil, simmer and chop
• Determine accurate measurements
• Make healthy food choices
• Taste new ingredients

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List of Ingredients

Ingredients from MATTERbox: 
1 (15 oz) can diced tomatoes
1 (15 oz) can Italian-style tomato sauce
1 (15 oz) can tri bean blend
1 box (4 packets) Minute Rice & Quinoa (3 cups)
1 Italian seasoning packet

Shopping List:
Grated Parmesan cheese
1 oz fresh basil

Other:
1 cup of water

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Questions about Ingredients

If you’re doing this as a group, allow everyone a chance to share their answers.

Are there any ingredients you’re not familiar with?

What is your favorite ingredient in this recipe? Your least favorite? Why?

Will you be willing to taste this recipe even if you don’t like a particular ingredient?

Which of these ingredients seem healthy to you and why?

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Fun Food Facts!

Because you matter, these ingredients were chosen specifically to help your body perform at its very best. Can you match the nutrients in 1-4 (in bold), with the benefits for your body listed in A-D? Grab a pencil and paper and see how you do! Click Continue for the answers.

1. Tomatoes are rich in Vitamin C.    _____                     

2. Quinoa packs a punch with Protein.  _____

3. Tri Blend Beans are a great source of Fiber.  _____

4. Basil not only smells and tastes amazing, but is full of Vitamin A. _____

Nutrition Benefits:

A. Essential for healthy vision, skin and bones.

B. Helps protect your body against sickness and disease.

C. Essential to building bones, muscle, skin and blood.

D. Aids in digestion.

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Answers

How did you do with these nutrition facts?

1. B: Vitamin C helps protect your body against sickness and disease.

2. C: Protein is essential to building bones, muscle, skin and blood.

3. D: Fiber aids in digestion.

4. A: Vitamin A is essential for healthy vision, skin and bones.

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Congratulations!

You increased your knowledge of nutrition!

Ready to cook?

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Don’t forget!

• Wash hands before cooking
• Respect one another in the kitchen; work together as a team
• Knives must be signed out and signed back in on sign-out sheet
• Wash and dry dishes afterward
• Return your kitchen space to as clean as you found it

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Getting Ready to Cook

After you’ve washed your hands, you can being prepping:

1) Open your MATTERbox and set out all contents

2) Gather your shopping items

3) Collect your cooking tools:

• Can opener
• Deep sauce pan
• Measuring cup
• Large mixing spoon
• Timer
• Knife
• Cutting board

4) Wash fresh ingredients

5) Open all cans, being careful with edge of lid

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Recipe Directions

It’s important to read through all the directions before you begin. Step-by-step directions will follow.

DIRECTIONS

1. In a deep saucepan, combine and stir first six ingredients (everything in your MATTERbox plus 1 cup of water).
2. Cook on medium-high and bring to a boil. Then turn heat down to medium or medium-low. Cover and cook for 10 minutes, or until rice is tender. Stir occasionally.
3. Once rice is tender, remove from stove and dish up.
4. Sprinkle Parmesan cheese and chopped basil over the top & enjoy!

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Step-by-Step Directions

Step 1

In a deep saucepan, combine these ingredients and stir together:

1 (15 oz.) can of Italian-style tomato sauce
1 (15 oz.) can diced tomatoes
1 (15 oz.) can tri bean blend
1 box (4 packets) Minute Rice & Quinoa (3 cups)
1 Italian seasoning packet
1 cup water

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Step 2

Cook on medium-high and bring to a boil. Then turn heat down to medium or medium-low. Cover and cook for 10 minutes, or until rice is tender. Stir occasionally.

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Skill: Cutting Basil

While you’re waiting for the rice mixture to cook, chop your basil using a technique called Chiffonade. Watch the video to see how it’s done, then click Continue for step-by-step instructions so you can do it!

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Now you try it!

1. Stack 3 or 4 basil leaves together and roll them up.

2. On a cutting board, hold the leaves with your non-cutting hand in a “claw” position, keeping your fingertips away from the knife at all times.

3. Carefully cut the rolled leaves into narrow strips and loosely separate the strips with your fingers.

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Congratulations!

You’ve just mastered the skill portion of this recipe!

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Step 3

Once rice is tender, remove from stove, stir and dish up. Don’t forget to turn the burner off!

Step 4

Sprinkle Parmesan cheese and chopped basil over the top & enjoy!

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So…what do you think?

While you’re eating, ask yourself the following questions. If you’re doing this in a group, go around and have everyone answer the questions and compare your answers.

What was most challenging in making this recipe?

 Did the taste of any of these ingredients surprise you?

Would you make this for your family? Why or why not?

What other ingredients would you add to make it more to your liking?

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When you’re done, clean up your area. Wash all dishes and cooking utensils, and put everything back where it belongs.

Leftovers can be put into a container and refrigerated for up to 3-4 days.

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Congratulations!

You mastered the 10-Minute Italian Rice Meal!

Share photos of your cooking experience using #MATTERnation!

Click Continue for one more step before you’re done…