Health Professions Division

Family Food & Nutrition FN 230 Instructor: Noy Rathakette, Ph.D. Eugene, Oregon

Healthy Recipe Assignment (5 points). DUE Week 7

You will submit one healthy recipe in the EXACT FORMAT requested below. The following week, I will post all of them so you can choose your favorites to cook for your family.

The recipe should have the following characteristics:

1. All recipes should be for the main part of a meal, such as a casserole, a soup, a main dish salad, a sandwich, or a way to cook meat, fish, poultry, tofu, tempeh, beans, or eggs.
   
   
2. It should be a HEALTHY RECIPE, integrating your knowlege of healthy choices, such as having low fat, low sugar, high fibers; for example, integrating whole grains, beans, vegetables, and fruits.
   
   
3. You can use almost any recipe you choose. It can be a family favorite, from a cookbook you have, from one of the books we're using, or one you find online.
   
   You can use any recipe you choose, but I'd prefer ones besides lasagna or chicken enchiladas as those have been very common choices before. It is also preferred that you or someone you know has tried it, but that is also not required.
   
   
4. The recipe should serve four.
   
   
5. You should have considered at least 5 recipes besides the one you chose to enter.
   
   
6. The recipe should take no longer than about 1 hour to BOTH prepare AND cook.
   
   
7. The ingredients should all be LOCAL (as much as possible), easily available.
   
   
8. Very Important Note: When your recipe comes from your computer to mine, the formatting sometimes gets all messed up. I've written a little program (called a macro) that quickly changes it to a standard format. But I need you to have certain words in your recipe for the program to work. As long as you have the words I specify, the little "macro" I wrote for my computer will clean it all up. So please submit your recipe in the EXACT format below, being sure to include:
   
   YOUR Name AND NAME of recipe
   NOTES (including a description describing how you've tried this recipe.)
   INGREDIENTS
   METHOD
   YIELD
   PREP TIME (use prep and NOT preparation)
   ACCOMPANIMENTS

   Also include the names of the 5 other recipes you considered and why you didn't choose them. You do NOT need to include these recipes, just their names.

   I'll then post every recipe and the next week the entire class will vote on their top five.
   
   Points will be deducted if you don't do this, so pleeeeaaaase do. You'll make my life so much easier. Thanks.

Note: You can type this recipe OFFLINE and then "Copy and Paste" it into the answer box for the Quiz.

NOTES: This is a favorite in our household and I've made it many times. Perhaps the most common use of millet in this country is as bird food (it's the tiny round yellow grains). I think it's growing in popularity as people food here and it's widely eaten in countries of Africa. It's a way to add WHOLE GRAINS to your daily meals.

INGREDIENTS

1 and 1/2 cups water
3/4 cup uncooked millet
1/2 cup fresh bread crumbs (1 slice), finely minced
2 medium cloves garlic, minced
1 small onion, minced
2/3 cup grated Swiss cheese
1/4 cup grated Parmesan cheese
1 or 2 eggs, lightly beaten (they are sometimes easier to shape with 2 eggs) (from Farmers' Market)
3/4 teaspoon salt
1/8 teaspoon pepper, or more to taste
1 teaspoon oregano or basil

METHOD

In a medium saucepan, bring water to a boil. Add millet, cover, lower heat and simmer for about 20 minutes until all water is absorbed. Let cool about 15 minutes, then add remaining ingredients. Shape in patties and fry in a lightly oiled skillet about 7 minutes per side.

YIELD: 6 patties.

PREP TIME: about one hour

ACCOMPANIMENTS: 100 %Whole wheat hamburger buns, condiments, grilled potatoes and green salad

The  Recipe is to be submitted in Week 7.  When you click in Week 7 where you see Healthy Recipe Assignment, you will have 3 Questions:

1. What is your COMPLETE recipe as specified in the instructions? Please use the EXACT format requested to make it easy for me to compile all the recipes so you can vote on them.
   
   
2. What are the names of the 5 other recipes that you considered besides the one you chose to enter. WHY didn't you choose them? You do NOT need to include these recipes, just their names and why you didn't choose them.
   
   
3. Select the TRUE statement. (You will also have points deducted if your answer is the second one.)
   • I submitted this recipe with the words requested by the instructor to make it easy to compile all the recipes so we can vote on them.
   • I did NOT submit this recipe with the words requested by the instructor to make it easy to compile all the recipes so we can vote on them.