Healthy Living A-Z One-Dish Meals

1. Healthy Living A-ZOne-Dish Meals Name: Title: County: Oklahoma Cooperative Extension Service

2. Today you will learn: • Types of one-dish meals • Guidelines for preparing quick meals • Benefits of one-dish meals • Equipment for one-dish meals • Appliances for one-dish meals • Making one-dish meals nutritious • How to keep one-dish meals safe Oklahoma Cooperative Extension Service

3. Types of one-dish meals • Stews & Soups • Stir-fry • Casseroles • Salads • Pizza • Pasta • Sandwiches • Skillet meals Oklahoma Cooperative Extension Service

4. Guidelines for preparation • Gather all ingredients before you begin cooking Oklahoma Cooperative Extension Service

5. Limit equipment used • Use one mixing bowl, measuring cup • Measure dry ingredients • Then measure liquid • Use bowl to mix more than one thing • Keep food safety in mind Oklahoma Cooperative Extension Service

6. Well-stocked cupboard • Canned goods • Packaged mixes • Other versatile staples • Pastas • Onions • Dried herbs & spices • Basic convenience foods Oklahoma Cooperative Extension Service

7. Guidelines for preparation • Plan meals for several days or weeks • Arrange kitchen to save time in preparation, serving & clean-up Oklahoma Cooperative Extension Service

8. Guidelines for preparation • Look for ways to “dovetail” preparation such as: • Chopping celery while rice cooks • Preparing sauce while pasta cooks • Cleaning as you go Oklahoma Cooperative Extension Service

9. Benefits • Preparation is simple • Clean-up is fast & easy • Way to use left- & planned-overs • Be sure they are safe first Oklahoma Cooperative Extension Service

10. Benefits • Easy to plan ahead • Many can be frozen • Meets nutritional needs of family • Easy to make substitutions or add seasonings to your taste Oklahoma Cooperative Extension Service

11. Equipment for one-dish meals • Dutch oven • Soup kettle • Pressure cooker • Frying pan • Saucepan • Casserole dish • Pizza pan • Slow cooker Oklahoma Cooperative Extension Service

12. Appliances for one-dish meals • Range top • Electric skillet • Slow cooker • Wok • Convection oven • Conventional oven • Microwave oven Oklahoma Cooperative Extension Service

13. Cooking safely • Wash hands, cutting boards, dishes and utensils after contact with meat, poultry or seafood in hot soapy water • Separate meat, poultry or seafood from other foods in your grocery cart & refrigerator Oklahoma Cooperative Extension Service

14. Cooking safely • Do not partially cook food & then finish later • Use a food thermometer to heat food to a safe internal temperature Oklahoma Cooperative Extension Service

15. Cooking by the One-dish Meal Pyramid (4 servings) Toppings Sauces 2 cups Protein 4 to 12 ounces Vegetables 2 cups Grains & Pastas 3 cups, cooked Oklahoma Cooperative Extension Service

16. Choose a carbohydrate • Add to the dinner • Serve the rest of the dinner over the carbohydrate • Many choices exist Oklahoma Cooperative Extension Service

17. Choose a vegetable • Add at least ½ cup per serving of meal • Choose from fresh, canned, frozen, dried • Go for contrasts Oklahoma Cooperative Extension Service

18. Choose a protein • Choose meat • Choose beans • Choose ½ meat & ½ beans • Eggs • Cheese Oklahoma Cooperative Extension Service

19. Choose a sauce • Tomato-based Sauce • 2 cups canned tomatoes OR • 2 cups prepared spaghetti sauce OR • 1 small can tomato paste and 1½ cans water • Cream Sauce • 1 can soup: cream of mushroom, celery or chicken • Make your own Oklahoma Cooperative Extension Service

20. Choose a cooking method • Stove top • Electric skillet • Oven • Microwave • Slow cooker • Wok Oklahoma Cooperative Extension Service

21. Today you have learned • Types of one-dish meals • Guidelines for preparing quick meals • Benefits of one-dish meals • Equipment for one-dish meals • Appliances for one-dish meals • Making one-dish meals nutritious • How to keep one-dish meals safe Oklahoma Cooperative Extension Service

22. Oklahoma Cooperative Extension Service