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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
• Operate an oven, chop an onion and bell pepper
• Determine accurate measurements
• Make healthy food choices
• Taste new ingredients

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List of Ingredients

In Your MATTERbox:
1 pkg. whole wheat tortillas
1 (15 oz) can tomato sauce
1 (2 oz) packet Italian seasoning
1 (10 oz) can chicken, drained

Shopping List:
1 Red/orange/yellow or green bell pepper, chopped
1 medium onion, diced
1 (10 oz) bag fresh Spinach
2-4 cups shredded Mozzarella cheese

Other:
Red Pepper Flakes or Mild Pepper Rings

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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. Can you match the ingredients in this recipe with the benefits they provides to your body? Grab a pencil and paper and see how you do!

A. Whole Wheat (Tortillas)   B. Chicken     C. Mozzarella Cheese     D. Tomatoes

E. Spinach

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

2. Loaded with vitamins and minerals that contribute to skin, hair and bone health.

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 with these nutrition facts?

1. D.       Tomatoes are an easy and delicious way to add Vitamin C and other important                               vitamins and minerals to your diet.

2. E:       Spinach packs a punch with its essential vitamins and minerals.

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

E. 2:

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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
• Baking (cookie)  sheet
• Mixing bowl & spoon
• Measuring cups & spoons
• Knife
• Cutting board
• Timer
• Oven mitt

4. Wash all fresh ingredients.

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

6. Drain the chicken.

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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. In a bowl combine tomato sauce and seasoning packet.
3. Arrange tortillas on a baking sheet(s), as many as will fit on a baking sheet without the edges overlapping.
4. Top each tortilla with 1½ Tbsp sauce mixture, ⅛ cup each of the chicken (drained), onions and peppers.
5. Add 4-5 leaves of spinach. Sprinkle ¼ cup cheese over top.
6. Bake in the oven 8-10 minutes on the top rack of the oven, switching to the broil setting for the last 2 minutes.
7. Take out of the oven and sprinkle with red pepper flakes or pepper rings if you like a little spice.
8. Repeat for remaining tortillas.

Tip: Use the leftover spinach for a salad to eat with your pizza!

Terms to Know:
Tbsp = Tablespoon

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Skills: Dicing an onion and cutting a bell pepper

Start by preparing the vegetables. First, dice the onion. Check out the video to see how it’s done. Then click Continue for written instructions.

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Now you try it!

Read the directions carefully before you attempt to cut 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. Cut off the stem. Be sure not to cut the root (hairy) end.
2. Set the onion cut side down so it’s stable and not wobbling around. Cut it length-wise through the root (hairy) end. The root is what holds the onion together, so you want to make sure you have cut the onion so both pieces have the root at the ends.
3. Peel off the outer papery layers.
4. Lay one piece flat side down and make narrow cuts lengthwise, cutting to the root.
5. Turn the onion and carefully cut widthwise, working from the front to the root. Watch as the onion falls apart into perfectly chopped pieces!

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Next, watch the video to show you how to cut the bell pepper. Click Continue for written instructions and then try it yourself!

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Now you try it!

Read the directions carefully before you attempt to cut the pepper. If you’re unsure, ask an adult to help you.

1. Hold the pepper firmly, but keep your fingers away from the knife at all times!

2. Lay the pepper on its side and cut off the top (the stem end).

3. Set the pepper on the cut end and cut in half.

4. For both halves, carefully cut out away the white ribs and seeds from the inside and discard.

5. Cut each half in lengthwise strips.

6. Gather the strips and cut them into pieces to the size you desire.

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Congratulations!

You mastered the skills for this recipe!

Now, let’s get cooking!

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Step-By-Step Directions

Step 1

Preheat oven to 350 degrees.

Step 2

In a bowl, combine the can of tomato sauce and the seasoning packet.

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Step 3

Arrange tortillas on a baking sheet(s), as many as can fit on each sheet without the edges overlapping.

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Step 4

Top each tortilla with 1½ tbsp sauce mixture, ⅛ cup each of the chicken, chopped onion and chopped pepper. Spread and distribute the ingredients evenly on the tortilla.

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Step 5

Add 4-5 leaves of spinach. Sprinkle with 1/4 cup of cheese.

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Step 6

Bake in the oven 8-10 minutes on the top rack of the oven, switching to the broil setting for the last 2 minutes.

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Step 7

Take out of the oven and sprinkle with red pepper flakes or pepper rings if you like a little spice.

Step 8

Repeat for remaining tortillas.

Tip: Use the leftover spinach for a salad to eat with your pizza!

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So…What do you think?

While eating your delicious Tortilla Pizza, 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 Tortilla Pizza Party!

Share the photos of your cooking experience using #MATTERnation!

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