Recipes Included!

We finished up part one of the ACI project today! We went through all the dining halls to double check our work and then submitted the final lists to each dining hall's manager for review.  Tomorrow we will learn how to create recipes in Food Pro with each of these items.  We were exciting to meet our goal of finishing the lists before the end of the week:)  We also finalized design of the menu for the banquet as well.  We also had the pleasure of sitting in on another class taught by the registered dietitians, Kathryn and Ben.  It was a cooking class in which the students learned how to perform food demos.  Ben brought up many good points to consider when deciding which recipe to use for a food demo; who is your audience, where will you be performing the task (farmer's market, sorority house, dining hall, lab kitchen, ect), what flavor profile would you like to obtain, how many ingredients will you use and what are the costs of each, and how will you involve the audience?  In the class, we made pulled chicken sandwiches and a vinegar slaw.  Ben was really good about making the audience participate, entertaining the crowd with humor and questions, and he also picked two great recipes.  I thoroughly enjoyed both dishes so I thought I'd share the recipes with you so you can try them as well!  They are easy, cheap, and tasty recipes that actually go well when mixed together.

Pulled Chicken Sandwiches:
Makes 12 sandwiches

2-14oz cans diced tomatoes, no salt added (1 can drained)
1/4 t chili powder
1/4 cup BBQ sauce
1 T paprika
1/2 t garlic powder
2 cups shredded chicken (rotisserie fryer works well)
12 whole wheat hamburger buns


Combine tomatoes, chili powder, BBQ sauce, paprika, and garlic powder in medium pot and simmer. Remove chicken from bones and shred using forks.  Place meat in with tomato sauce and simmer for about 20 minutes.  Toast the buns at 350 degree until lightly browned.  Ladle 1/3 cup of mixture onto each bun.

Nutrition Information:
1/3 cup of mixture
180 calories, 4g fat, 10g protein, 340mg sodium, 4g fiber

Vinegar Slaw
Makes about 4 cups

3 cups chopped red cabbage
1 cup shredded carrots or sweet potato
1/2 cup finely sliced sweet onion
1 t paprika
1 T sugar
2 T cider vinegar
3 T olive oil
1 t celery seed
1 T prepared mustard
1/4 t salt

In medium bowl combine cabbage, sweet potato, and sweet onion.  In small bowl combine remaining ingredients and stir until incorporated.  Pour dressing over the vegetables and toss thoroughly.  Refrigerate at least 1 hour before eating.

Nutrition Information:
1/3 cup slaw
50 calories, 3.5g fat, 1g protein, 75mg sodium, 1g fiber.

In this recipe, we used the sweet potato.  I learned today that sweet potatoes come in white or yellowish orange.  The more colorful, the sweeter they are.  Yams and sweet potatoes are different from one another in the way that they grow; yams have bulbs at the end because many yams grow from one root and stem off whereas each sweet potato has it's own root.

We topped are chicken sandwiches with the slaw and it was muy delicioso!

To get creative, I would suggest putting pineapple tidbits or mango bits into either recipe to had a hint of sweetness.