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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
• Slice green onions, sauté chicken and vegetables, crack eggs
• Determine accurate measurements
• Make healthy food choices
• Taste new ingredients

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List of Ingredients

In Your MATTERbox:

Rice & Quinoa Blend
Low sodium chicken broth
1 (4.5 oz) can white chicken
1 (8 oz) can diced water chestnuts

Shopping List:

Cooking oil
3 green onions
1 tsp. garlic powder
3 large eggs
1 (10 oz) bag frozen peas & carrots mix
3-4 tbsp. low sodium soy sauce
Salt and pepper

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Questions about Ingredients

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. How much do you know about Quinoa? Grab a pencil and paper and test your knowledge of this ancient grain by answering the following questions:

1. Quinoa is pronounced:

A. “QUIN-oh-ah”         B. “Quin-oh-AH”            C. “Queen-OH-ah”            D. “KEEN-wah”

2. Quinoa was an important crop for which ancient empire?

A. Inca                            B.  Aztec                           C. Mayan                             D. Roman

3. Quinoa is very high in all but one of the following nutrients:

A. Protein                      B. Fiber                  C. Omega-3 Fatty Acids             D. Vitamins & Minerals

4. Quinoa is gluten-free.

A. True             B. False

5. Some of the benefits of eating Quinoa include (select all that apply):

A. Increased energy    B. Possible weight loss   C. Reduced risk of diabetes     D. Improved digestion

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Answers

How did you do on your knowledge of Quinoa?

1. D: Quinoa is pronounced “KEEN-wah”.

2. A: The Incas recognized its health benefits and believed it increased the stamina of their warriors.

3. C: Quinoa is one of the most protein-rich foods available, it has nearly double the fiber of other grains, and contains numerous vitamins and minerals essential to your health.

4. B: With its additional health benefits, Quinoa is a great addition to a gluten-free diet.

5. All of them! With these health benefits and many more, it’s no wonder Quinoa is considered a “super food!”

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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
• Saucepan
• Large non-stick skillet or wok
• Measuring cups and spoons
• Large spoon that is safe for the non-stick cooking ware
• Small bowl for cracking eggs in
• Knife
• Cutting board

4. Wash all fresh ingredients.

5. Open all cans, being careful with the edges of the lids.

6. Drain the chicken and water chestnuts.

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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 medium saucepan, cook 2 bags of the rice blend (1½ cups) using 2 cups of the low sodium chicken broth according to package directions. Set aside.

2.  In a large non-stick sauce pan or wok, add 2 Tbsp cooking oil and the can of chicken    (drained).  Cook over medium high heat for about 3-5 minutes. Chicken edges should be  crisp. Put chicken on a plate and set aside.

3. Add the 10-oz bag of frozen peas & carrots mix, green onions and garlic to the pan and cook on medium heat for 5 minutes, until vegetables soften. Add 1 tsp of oil if ingredients stick to the pan.

4. Push vegetables to one side of the pan. Crack 3 eggs and add to the other side of the pan. Stir until soft scrambled eggs form.

5. Add chicken back to the pan with the water chestnuts and drizzle with soy sauce. Stir to combine, and taste. Add salt and pepper if needed.

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Skill: Chopping Green Onions

Before you begin, chop the green onion. This video will show you how it’s done. Then click Continue for written directions and give it a try!

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Now you try it!

Read the directions carefully before you attempt to cut the onions on your own. If you’re unsure, ask an adult to help you. Remember to keep your fingertips away from the knife at all times!

1. Begin by “trimming” the onions:

• Cut off the root (the hairy part on the white end), but leave most of the white part.
• Cut about an inch off the green tops.

2. You can cut several green onions at one time if you feel confident in your knife skills.

3. Lay them next to each other and thinly slice them widthwise, working from the white part to the green parts.

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Step-By-Step Directions

Step 1

Cook 2 bags of the rice blend (1½ cups) using 2 cups of the low sodium chicken broth
according to package directions.  Set aside.

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Step 2

In a large non-stick skillet or wok, add 2 tbsp. cooking oil and the can of chicken (drained).   Cook over medium high heat for about 3-5 minutes. Chicken edges should be crisp.  Put chicken on a plate and set aside.

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Step 3

Add the 10-oz bag of frozen peas & carrots mix, 3 thinly sliced green onions, 1 tsp. garlic powder, and cook on medium heat for 5 minutes, until vegetables soften. Add 1 tsp. of oil if ingredients stick to the pan.

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Step 4

Push vegetables to one side of the pan. Crack 3 eggs and add to the other side of the pan. Stir until soft scrambled eggs form.

Watch the video to see the best way to crack eggs!

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Now you try it!

1. Hold the egg firmly in your hand.

2. Gently tap the egg on a flat, firm and clean surface until it starts to crack.

3. Over a bowl or cup, put both thumbs into the crack of the egg and carefully pull the shell               apart.

4. Check to make sure there is no shell in the egg before adding it to the pan. If you are comfortable cracking eggs, you can drop them right in the pan instead of using a bowl or cup.

5. Gently stir the eggs until scrambled eggs form.

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Congratulations!

You’ve mastered the skills in this recipe!

One more step to go…

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Step 5

Add the chicken back to the pan and water chestnuts (drained). Add the rice blend and drizzle with soy sauce. Stir to combine and taste. Add salt and pepper if needed.

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So…What do you think?

While eating your Chicken Fried Rice, 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 Fried Rice!

Share the photos of your cooking experience using #MATTERnation!

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