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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 is 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
• Operate an oven; roll up tortillas
• Determine accurate measurements
• Make healthy food choices
• Taste new ingredients

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List of Ingredients

In Your MATTERbox
1 (10 oz) can chicken breast
1 (15 oz) can black beans
1 (15 oz) can corn
1 (15 oz) can diced tomatoes
1 packet low sodium taco seasoning
1 pack of whole wheat flour tortillas (10)

Shopping List
1 (4 oz) can diced green chilies
1 cup shredded Monterey Jack cheese

Other
Cooking spray
Salt and pepper

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Questions about Ingredients

If you’re doing this in 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 the correct ingredient (A-D) to the health benefit it provides your body (1-5)? Grab a pencil and paper and see how you do!

             A. Whole wheat tortillas              B. Chicken                 C. Corn & tomatoes

                      D. Monterey Jack cheese            E. Low sodium taco seasoning

1. Rich in Vitamin C, eating these help protect your body against sickness and disease.

2. Using this boosts flavor without adding lots of salt.

3.  Its high fiber content contributes to healthy bowel functioning, helping to keep you regular.

4. A good source of protein, eating this helps your body build bones, muscles, skin and blood.

5. This is a great source of calcium, which your body needs to build and maintain strong bones.

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Answers

How did you do?

1. C: Corn and tomatoes are packed with lots of important vitamins and minerals, including            Vitamin C.

2. E: Choose low sodium seasoning to get a flavor boost into your recipes without adding salt.

3. A: Whole wheat, as with all whole grains, is packed with fiber.

4. B: Chicken is a good source of lean, low fat protein

5. D: Cheese is a delicious way to get calcium into your diet.

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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
• Mixing bowl
• Measuring cups
• Large mixing spoon
• 9”x13” baking dish
• Oven mitts

4. Wash all fresh ingredients.

5. Open all cans, being careful with the lid.

6. Drain the chicken, bean, corn and diced tomatoes.

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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. Preheat oven to 350 degrees.
2. Spray the bottom and sides of a 9×13 baking dish with cooking spray and set aside.
3. In a large bowl, combine drained cans of chicken breast, black beans, corn and diced tomatoes.
4. Add can of chilies, 1 cup of shredded cheese, 1 packet of taco seasoning, and a dash of salt and pepper.  Stir to combine all ingredients.
5. Lay 5 tortillas out on the counter.  Spoon 1/4 cup of mixture along the edge of one of the tortillas and roll up into tube. Repeat until mixture is gone. There may be some tortillas left over.
6. Lay the tubes seam side down in the baking dish and bake for 15-20 minutes or until tortillas are crispy and golden brown.
7. Using oven mitts, carefully remove from oven and enjoy!

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Step-by-Step Directions

Step 1

Preheat oven to 350 degrees.

Step 2

Spray the bottom and sides of a 9×13 baking dish with cooking spray and set aside.

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Step 3

In a large bowl, combine drained cans of chicken breast, black beans, corn and diced tomatoes.

Step 4

Add 1 can of chilies, 1 cup of shredded cheese, taco seasoning, and a dash of salt and pepper.  Stir to combine all ingredients.

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Step 5

Lay 5 tortillas out on the counter.  Spoon 1/4 cup of mixture along the edge of one of the tortillas and roll up into a tube. Repeat until mixture is gone. There may be some tortillas left over.

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Step 6

Lay the tubes seam side down in the baking dish and bake for 15-20 minutes or until tortillas are crispy and golden brown.

Step 7

Using oven mitts, carefully remove from oven and enjoy!

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So…what do you think?

While eating your delicious creation, ask yourself the following questions. If you’re doing this in a group, go around and have everyone answer the questions to 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 or friends? 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 you found it.

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

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Congratulations!

You mastered Chicken Flautas!

Share the photos of your cooking experience using #MATTERnation!

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