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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
• Chop green onions & fold tortillas
• Determine accurate measurements
• Make healthy food choices
• Taste new ingredients

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List of Ingredients

Ingredients from MATTERbox: 

1 (10 oz) can chicken breast
1 (15 oz) can diced tomatoes
1 (15 oz) can Tri Bean Blend
4 whole wheat tortillas
1 packet low sodium taco seasoning

Shopping List:

1 (15 oz) can kernel corn
4 stalks of green onions (optional)
2 cups shredded cheddar cheese (optional)

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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 ingredient on the left with the nutrient it provides? (Hint: they all provide more than one nutrient.) Grab a pencil and paper and see how you do!

1.  Chicken Breast                                                                            A. Fiber

2.  Tomatoes & Corn                                                                        B. Vitamins and Minerals

3.  Beans                                                                                            C. Calcium

4.  Whole wheat Tortillas                                                                D. Protein

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Answers

How did you do?

1. B & D: Chicken breast provides Vitamins and Minerals and Protein

2. B & D: Tomatoes & corn are rich in Vitamins and Minerals; Corn also provides Fiber.

3. A, B & D: Beans are a great way to get Fiber, Vitamins and Protein into your body.

4. A, B & D: Whole wheat provides an array of important nutrition for your body, including: Fiber, Vitamins and Minerals, and even Protein!

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Congratulations!

You increased your knowledge of nutrition!

Are you 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
• Large saucepan
• Measuring cups
• Large mixing spoon
• Timer
• Knife
• Cutting board

4. Wash all fresh ingredients.

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

6. Drain the chicken, tomatoes, beans and corn.

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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 large saucepan, add chicken (drained), taco seasoning packet, corn (drained) and diced tomatoes (drained); stir to combine.
2. Cook on medium heat for 5 min, stirring occasionally, checking to ensure it does not dry out.
3. Add beans (drained), stir, and heat thoroughly for an additional 2-4 mins.
4. On each tortilla, spoon 1/3 cup of the mixture in a line near the edge of the tortilla, not in the middle.
5. Sprinkle green onions and cheese on top.
6. Fold up and serve.

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Step-by-Step Directions

Step 1

In a large saucepan, add chicken (drained), taco seasoning packet, corn (drained), and diced tomatoes (drained); stir to combine.

Step 2

Cook on medium heat for 5 mins, stirring occasionally, checking to ensure it does not dry out.

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Skill: Chopping green onions

While you’re waiting for the mixture to cook, chop the green onions. Check out the video to see how to do it.

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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. Starting with the white part of the onion, thinly slice it widthwise, working your way to the end.

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

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Step 3

Add beans (drained), stir, and heat thoroughly for an additional 2-4 mins.

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Step 4

Spoon 1/3 cup of the mixture on each tortilla near one of the edges, not in the middle of the tortilla.

Sprinkle green onions and cheese on top.

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Step 5

Once you put your fillings on the tortilla, carefully fold it up.

Watch the video to show you how to fold tortillas to keep the fillings inside.

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Now you try it!

1. Place the filling near the edge of the tortilla, not in the middle.

2. Gently fold the bottom up over the edge of the filling to the center.

2. Fold in the sides.

3. Carefully roll upward.

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Congratulations!

You mastered the skills for this recipe!

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You’re almost done…

Finish folding the remaining tortillas, then enjoy!

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So…What do you think?

While eating your Southwest Burrito Wrap, 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 the Southwest Burrito Wrap!

Share the photos of your cooking experience using #MATTERnation!

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