OPENKITCHENEUNICE CHING

2

CONTENTS

GENERAL INFORMATION 4Price range 4Time duration 4Measurements 4Utensils 5Key cooking ingredients 5

NUTRITIONAL VALUES 6Main food groups 6Recommended daily servings 6Grains 7Vegetables 9Protein 12Fruit 15Dairy 17

SHOPPING FOR FOOD 18

BASIC COOKING 19Plain pasta 20Rice 22Couscous 24Chopping onions 26Chopping carrots 28Chopping tomatoes 29Chopping chicken 30Opening cans 31

3

RECIPES 33Cereal with milk 34Peanut butter sandwich 35Tuna sandwich 36Vegetable pasta 39Timman jazar (Carrots and rice) 43Shorwa birinj (Rice soup) 47Steak, green beans and rice 51Chicken stew with lentils 56Stir-fry bamboo shoots 62Chicken moambe 66

PHOTO CREDITS

Page 24 Jason Pratt/FlickrPage 34 musicfanatic29/FlickrPage 43 Maryan MohammedPage 56 My Somali FoodPage 62 Asian Food FusionPage 66 Denver Green Chili

4

GENERAL INFORMATION

PRICE RANGE

MEASUREMENTS

TIME DURATION

$0.00-$5.99=

= +/- 5 minutes

= +/- 15 minutes

= +/- 10 minutes

= +/- 30 minutes

= +/- 45 minutes

= +/- 1 hour

$6.00-$9.99=

$9.99-$14.99=

$14.99- $19.99=

$20.00 + =

1 cup 1 cup

= +/- +/-

=

=

1 tablespoon 1 teaspoon

Serves # people

5

KEY COOKING INGREDIENTS

GROUND

CanolaOil

= == = =

750 ml50 g50 g

UTENSILS

6

MAIN FOOD GROUPS

RECOMMENDED DAILY SERVINGS

= Grains (1 serving) = Protein (1 serving)

= Dairy (1 serving)

Adolescent 12-18 years

Child 4-11 years

Adult 19 years +

= Vegetables (1 serving) = Fruit (1 serving)

= 4-6

= 6-7

= 4-5

= 2

= 2

= 1.5

= 2.5-4

= 3.5

= 2

= 5-6

= 5.5

= 4.5

= 2-3

= 2.5

= 2

NUTRITIONAL VALUES

7

PASTA

RICE

=

=

=

= 4-6 = 6-7 = 4-5

0.5

0.5

GRAINS

Whole meal

BREAD

8

Cereal

Cous Cous

(0.5)

(0.5)

=

=

0.5

0.7

=

=

Wraps

LebaneseBread

9

=

=

=

0.5

0.5

0.5

= 5-6 = 5.5 = 4.5

VEGETABLES

10

CORN

Peas &Carrots

Frozen Vegetables

=

=

=

=

0.5

0.5

0.5

0.5

11

0.5

1

1

1

SPINACH

=

=

=

= =

12

Nuts and legumes (beans)

BROWN

RED

PeanutButter

(2)

= 2-3 = 2.5 = 2

PROTEIN

1

1

=

=

=

13

Chicken

Fish

A

A

A

A

TUNA

(100 g)

=

=

=

=

14

Beef

Lamb

(90 g)

=

=

=

A

A

A

A

15

= 2 = 2 = 1.5

FRUIT

=

=

=

16

Peaches + Pears 1

=

=

=

17

0.75

Milk

GREEKYOGURT

CHEESE

= 2.5-4 = 3.5 = 2

DAIRY

1=

=

=

18

Peas &

Carrots

Peas &Carrots

Peas &Carrots

SHOPPING FOR FOOD

19

BASIC COOKING

20

PASTA

1.5

21

PLAIN PASTA

21

=

= = 2

10

22

RICE 1

2

23

RICE

23

=

= = 4

MEASUREMENT CHART (RICE TO WATER)

RICE # #

0.5 1

1 2

2 4

3 6

4 8

30

24

CanolaOil

=

1

25

(2)

COUSCOUS

25

Cous Cous

Cous Cous

1=

=

= = 2

MEASUREMENT CHART (COUSCOUS TO WATER)

# #

0.5 0.5

1 1

2 2

5

5

26

27

UTENSILS

CUTTING

+

CHOPPING ONIONS

27

(2)

(2)(2)

28

CUTTING

(2)

UTENSILS

+

CHOPPING CARROTS

29

UTENSILS

+ALSO CUTS:

CUTTING

(2)

(2)

CHOPPING TOMATOES

30

UTENSILS

+

ALSO CUTS:

CUTTINGDIS

H SOAP

CUTTING CHICKEN

31

UTENSILS

INCLUDES:

Peaches + PearsRED

Tomatoes

CORNPeas &Carrots

TUNA

OPENING CANS

32

BROWN

BROW

N

33

RECIPES

34

Breakfast

6-11am

11:30-2pm

5-8pm

Milk

Cereal

COOKING

OPTIONAL

1.5Milk

Cereal

0.7

= 1 = 1.5 = 1

INGREDIENTS

CEREAL WITH MILK

35

COOKING

PeanutButter

(2)

PeanutButter

+

= 2 = 1= 1 = 1

INGREDIENTS

PEANUT BUTTER SANDWICH

Breakfast

6-11am

11:30-2pm

5-8pm

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

36

= 2 = 2= 1 = 0.5

INGREDIENTS

TUNA

CHEESE

(2)

= 1

OPTIONAL

TUNA SANDWICH

School lunch Lunch / Dinner

6-11am

11:30-2pm

5-8pm

37

CUTTING

COOKING

TUNA

38

38

TUNA

TUNA

(4)

(2)(5)

+

39

OPTIONAL

PASTA

RED

Peas &Carrots

Pasta Sauce

26

= 3 = 6 = 1.5 = 2

1.5

INGREDIENTS

VEGETABLE PASTA

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

40

CUTTING

41

28 31

20

RED

COOKING

41

=

+ =(4) 5

CanolaOil +(3)

10

=

42

42

Pasta Sauce

RED

+ =5

5

=+

43

(500 g)

(1)

(1)(0.75)

(2) (2)

=

==

OPTIONALGROUND

GROUND GROUND

= 4 = 8 = 1.5 = 4

RICE 1

INGREDIENTS

TIMMAN JAZAR (Carrots and rice)

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

44

26 28

22

CUTTING

CanolaOil + =

GROUND GROUND GROUND

(3)

10

45

COOKING

45

+ =10

+ =(4) 5

46

46

+

47

A

A

(2)

= 1 = 6 = 2 = 4

INGREDIENTS

0.5RICE

SHORWA BIRINJ (Rice Soup)

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

48

(2)

CUTTING

26 28

29 29

30 49

49

COOKING

(4)

CanolaOil

(3)

=10

+(4)

50

50

=45

51

Peas &Carrots

= 2 = 5 = 2 = 4

2

2

A

A

(2)

INGREDIENTS

RICE 1

OPTIONAL

STEAK, GREEN BEANS AND RICE

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

52

CUTTING

(2)

53

26

53

30

COOKING

2254

(2)

54

CanolaOil

(3) + =10

55

+ =10

55

+ =5

(4)

+ =15

56

INGREDIENTS

BROWN ChickenStockTomatoes

TomatoPASTE

A

A

(2)

= 2 = 8 = 3.5 = 4

RICE 1

(2)=

OPTIONAL

(1)

CHICKEN STEW WITH LENTILS

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

57

BROWNTomatoes

52

CUTTING

(2)

(2)

(2)

ChickenStock

58

(2)

26 28

29

29

3131

58

59

=+CanolaOil

(3)

10

=+5

COOKING

22

59

=+5

Toma

toPA

STE

Tomatoes =+

5

60

60

(2)

=10

+

BROW

N

(4)

=+5

61

61

=15

62

= =

OPTIONAL

GROUND

HOT

ChickenStock

Shoot Slices

(2)=SOY

SAUCE

= 2 = 4 = 0.5 = 2

INGREDIENTS

RICE 1

(1) (1)

STIR-FRY BAMBOO SHOOTS

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

63

CanolaOil

(3) + =10

24

30

ChickenStock

64

Shoot Slices

COOKING

CUTTING

22

64

Shoot Slices

GROUND

HOT

SOY

SAU

CE

=10

65

65

66

A

A

(2)Tomato

PASTE=

(2)

+ = 2 = 7 = 0.5 = 4

INGREDIENTS

RICE 1

PeanutButter 0.5

(2)

=OPTIONAL

HOT

(1)

CHICKEN MOAMBE

Lunch / Dinner

6-11am

11:30-2pm

5-8pm

67

68

(2)

(5)

COOKING

CUTTING

22

52

37

2628

68

(2)

HO

T

CAYENN

EPEPPER

(2)

(2)

(2) (4)

=45

69

69

=

5

70

30

(2)

=+CanolaOil

(3)

10

70

TomatoPASTE

=+10

71

=+5

71

(1)

=PeanutButter +

5

OPEN KITCHENOpen Kitchen is a visual cook book for those new to Australia. Enjoy a range of recipes popular in Australia and internationally with ingredients found in common supermarkets and foodbanks. Open Australia’s kitchen door to see what it has to offer and discover the endless possibilities of cooking good food.