Starch, Cereal, Pasta, Sauces and Seasonings

Ground Beef Gravy (clip used in lecture)

1 lb. regular ground beef

½ cup chopped onion

1 garlic clove minced

¼ cup flour

2 cups milk

½ teaspoon salt

cooked rice or noodles



Brown ground beef with onions and garlic until beef is thoroughly cooked and onions are soft. Determine estimate of fat in pan (it’s probably about ¼ cup). Add flour and stir until flour browns and coats meat mixture. Add salt. Gradually add milk, stirring well to avoid lumps. Cook until sauce thickens. Serve warm over rice or noodles.



Instant Oatmeal Mixes (each student can prepare a packet of instant oatmeal)
Blend one cup of quick oats in a food processor or blender until very coarse grind.

In lab you will make ONE sandwich bag full of Instant Oatmeal. You will take it home with you and cook it there.



Into each sandwich bag place:
1/4 cup (60ml) quick cook oats
2 tablespoons ground oats
a scant dash of salt
optional flavoring (below)

Label each bag and place the bags in a large jar or box for storage.

To make a serving:
Empty packet into a bowl or large cup. Add 3/4 cup (175ml) boiling water, stir and let stand for 2 minutes. For thicker oatmeal, use less water.

Special Flavorings to each packet add:
Apple-Cinnamon Oatmeal - 1 Tbsp. sugar, 1/4 tsp. cinnamon, and 2 Tbsp. chopped dried apples.
Sweetened Oatmeal - 1 Tbsp. sugar or 1 packet 'Equal' artificial sweetener.
Brown Sugar/Cinnamon Oatmeal - 1 Tbsp. brown sugar & 1/4 tsp. cinnamon
Oatmeal w/Raisins & Brown Sugar - 1 Tbsp. packed brown sugar and 1 Tbsp. raisins.
Health Nut Oatmeal - 2 Tbsp. any kind of wheat germ

Fruit & Cream Oatmeal - 1 Tbsp. non-dairy coffee creamer and 2 Tbsp. dried fruit
Fun Fruit Oatmeal - 6 or 7 pieces of 'fruit snack' type dehydrated fruit.
Confetti Oatmeal - 1 tsp. decorative cake/cookie sprinkles.
S'More Oatmeal - 6 miniature marshmallows and 1 Tbsp. Milk Chocolate Chips
Cookies n Cream Oatmeal - 1 crushed Oreo cookie and 1 Tbsp. non-dairy coffee creamer

Dried Fruit and Cream - 1 tablespoon dry milk (nonfat) and 2 tablespoons chopped dried fruit
Raisins and Brown Sugar - 1 teaspoon packed brown sugar and 1 tablespoon raisins
Spice Oatmeal - 1 tablespoon sugar, 1/4 teaspoon cinnamon, and a scant 1/8 teaspoon nutmeg
Wheat Germ and Brown Sugar - 2 tablespoons wheat germ, and 1 teaspoon packed brown sugar


Cheese White Sauce (adapted from Betty Crocker Cookbook)
¼ cup butter or margarine

¼ cup flour

½ teaspoon salt

¼ teaspoon pepper

½ teaspoon ground mustard

2 cups milk (for lab you will be comparing skim milk and half-and-half)

1 cup shredded sharp cheddar cheese (sharp melts best in sauces)



1. Melt butter in saucepan over medium heat. Stir in flour, salt, pepper and mustard.

2. Cook over medium heat, stirring constantly, until mixture is smooth and bubbly; remove from heat.

3. Using a whisk, gradually stir in milk. Heat to boiling, stirring constantly.

4. Boil and stir one minute. Stir in shredded cheese and cook until melted.



***NOTE: If the sauce looks too thick just before serving time, add a little HOT water to get it to the right consistency.



Homemade Pasta (adapted from BCC)

Use a large wooden board or laminated countertop for rolling out pasta dough. Cold surfaces, such as granite, metal or marble, do not work as well because the dough has a tendency to stick.



2 cups all-purpose flour

1/2 teaspoon salt

2 large eggs

1/4 cup water

1 teaspoon olive or vegetable oil



1. In a Kitchen-aid bowl, mix flour and salt. Make a well in center of flour mixture. Using dough hook, add eggs, water and oil to well; mix thoroughly. (If dough is too dry, mix in enough water to make dough easy to handle. If dough is too sticky, gradually add flour when kneading.)

2. Knead in mixer until smooth and springy. Cover with plastic wrap or foil. Let stand 15 minutes.

3. Divide dough into 8 equal parts. On lightly floured surface, roll one-eighth of dough at a time into rectangle, 1/16 to 1/8 inch thick (keep remaining dough covered.) Using pizza or pastry cutter, cut crosswise into ¼-inch strips. Gently arrange noodles in single layer on lightly floured towels or on cooling racks; let stand 30 minutes or until dry.



NOTE: If using pasta machine, form each eighth of the dough into logs and roll through the smooth cylinders using PLENTY of flour, going from thick setting to thin setting. After you have flattened dough, feed dough through cutting cylinders, using PLENTY of flour. Arrange noodles in single layer on floured towels or on cooling racks; let stand 30 minutes or until dry.



4. In 6-to 8-quart saucepan, heat 4 quarts water (salted if desired) to boiling; add pasta. Boil uncovered 2 to 5 minutes, stirring occasionally, until firm but tender. Begin testing for doneness when pasta rises to surface of water. Drain pasta and serve.



Whole Wheat Blender Pancakes
2 cups milk ½ teaspoon salt

1 ½ cups whole wheat kernels ¼ cup oil

6 egg whites 2 teaspoons baking soda

2 tablespoons sugar 4 teaspoons baking powder



1. Place milk and wheat in blender.

2. Put on lid and blend for 4 minutes.

3. Add remaining ingredients and blend until thoroughly mixed.

4. Cook pancakes on electric skillet set at 350 degrees until small bubbles form and edges start to look dry. Turn and cook until done.

5. Keep pancakes warm in a single layer on a cooling rack in your top oven at 200°.



Maple Syrup

1 C. granulated sugar 2 T. packed brown sugar

1/2 C. water 2 T. light corn syrup

1/4 tsp. maple extract



1. Combine all ingredients except maple extract in a small saucepan.

2. Cook, stirring, over med-high heat until syrup comes to a full boil.

3. Remove from heat.

4. Add maple extract and stir.

5. Serve hot.



Sausage & Barley Soup (Makes 8 servings)
1/2 pound Italian bulk pork sausage
3/4 cup pearl barley
2 cups coarsely shredded cabbage
1 cup sliced carrot
1 cup sliced celery
1/2 cup chopped onion
1 clove garlic, chopped
1 bay leaf
4 cups chicken broth
1 cup water
2 cans (14-1/2 ounces each) diced tomatoes

1. Brown sausage in large heavy saucepan.
2. Drain any excess fat from sausage. Add remaining ingredients.
3. Cover and simmer 1 hour or until barley and vegetables are tender.
4. Remove bay leaf before serving.

Classic Risotto (adapted from BCC)

1 tablespoon margarine

2 tablespoons olive oil

1 small onion, chopped

1 tablespoon chopped fresh parsley

1 cup uncooked Arborio or regular long-grain rice

3 ½ cups chicken broth, divided (up to ½ cup additional broth may be needed at end of recipe)

½ cup grated or shredded Parmesan cheese

¼ teaspoon coarsely ground pepper



1. In nonstick 10 inch skillet or 3-quart saucepan, heat margarine and oil over medium-high heat until butter is melted. Cook onion and parsley in oil mixture about 5 minutes, stirring frequently, until onion is tender.

2. Stir in rice. Cook, stirring occasionally, until edges of kernels are translucent. Stir in ½ cup chicken broth. Cook about 3 minutes, stirring constantly, until broth is absorbed.

3. Reduce heat to medium-low. Stir in 1 cup of the broth. Cook uncovered about 5 minutes, stirring frequently, until broth is absorbed. Repeat, adding another 1 cup of broth. Stir in remaining 1 cup broth. Cook about 8 minutes, stirring frequently. Taste rice. If rice is still “crunchy,” add more broth and continue to cook until rice is soft.

4. When rice is just tender and mixture is creamy, stir in cheese and pepper.



Crispy Rice Pops


¼ cup margarine

4 C. mini marshmallows or 40 large marshmallows (1 package,10 oz.)

6 cups crispy rice cereal

1 popsicle stick per person

20 circles of molding chocolate for drizzling



1. Melt margarine in large saucepan over low heat.

2. Stir in marshmallows and heat just until melted. Do NOT overcook!

3. Gently stir in rice cereal.

4. Butter hands and gently form rice crispy mixture into balls then insert popsicle sticks into each ball. Gently press the ball around the popsicle stick to make sure that it is secure.

5. Melt chocolate in zip-lock bag in microwave for 30 seconds at half power, stir, work with hands and microwave an additional 20-30 seconds until just warm and melted. Work with hands again. Snip off a corner of the bag and pipe chocolate onto each cooled pop. Cool on waxed paper.



Hearty Muffins
1 large carrot, unpeeled 3/4 teaspoon cinnamon

1 large apple, unpeeled, cut and cored 1/4 teaspoon ginger

1/2 cup vegetable oil 1/8 teaspoon nutmeg

2 eggs 1/3 cup raisins

1/3 cup sugar 1/3 cup walnuts

2 teaspoons vanilla ¾ cup whole wheat flour, divided

1 teaspoon baking soda ½ cup oats



1. Using the metal blade of food processor, blend ¼ cup of the flour with the raisins until small. Remove this mixture from the food processor.

2. Replace the blade with the shredder and shred carrot and apple in food processor. Leave shredded carrot and apple in processor.

3. Add the remaining ½ cup flour, blended raisins, and the remaining ingredients. Mix, using metal blade.

4. Pour into lined mini-muffin tins and bake at 375º for 10-15 minutes.

Insert a toothpick to test for doneness.



Coconut Sticky Rice (adapted from recipe from Garden Restaurant)
1 cup pina colada drink mix

1 can (14 oz.) coconut milk

2 tablespoons sugar

½ teaspoon salt

2 cups water

2 ¼ cup short grain rice

¼ cup crushed pineapple



1. Bring drink mix, coconut milk, sugar, salt and water to slow boil.

2. Stir in rice. Reduce heat, cover, and simmer on low heat for 30 minutes. If rice tests done, but excessive liquid remains, remove lid and leave on low heat until some liquid evaporates (5-8 minutes).

3. Gently stir in crushed pineapple and fluff with fork.


Italian Tomato Sauce (adapted from Betty Crocker Cookbook)
(to draw out the most flavor from dried herbs, after measuring, rub gently in your hand before adding to sauce.)

1 tablespoon olive oil

1 onion, chopped

½ green bell pepper, chopped

2 cloves garlic, crushed

2 cans (14.5 oz. each) crushed tomatoes

2 cans (8 oz. each) tomato sauce

2 teaspoons dried basil leaves

1 teaspoon dried oregano leaves

1/2 teaspoon salt

1/4 teaspoon pepper



1. In a medium sized saucepan, heat oil over medium heat.

2. Cook onion, bell pepper and garlic 2 minutes, stirring occasionally.

3. Stir in remaining ingredients. Heat to boiling; reduce heat.

4. Simmer uncovered 45 minutes.



Orange Teriyaki Beef with Noodles (adapted from BCC)

1 lb beef boneless sirloin, cut across the grain into thin strips (like sticks of gum)

2 cans (14.5 oz each) or 3 ¾ cups beef broth, divided

3 tablespoons cornstarch

¼ cup soy sauce

¼ cup brown sugar

1 clove garlic, minced

1/8 teaspoon powdered ginger

¼ cup orange marmalade

3 cups snap pea pods

6 oz. uncooked extra thin spaghetti noodles



1. Spray 12 inch skillet with cooking spray. Cook beef in skillet over medium-high heat 2 to 4 minutes, stirring occasionally, until brown. Remove beef from skillet; keep warm.

2. Mix cornstarch with ½ cup of beef broth. Set aside to thicken sauce later in recipe.

3. In same skillet as used to cook meat, mix remaining broth, soy sauce, brown sugar, garlic, ginger, and marmalade. Heat to boiling. Stir in noodles; reduce heat to medium. Cover and cook about 5 to 10 minutes or until noodles are tender.

4. Stir in snap pea pods, broth/cornstarch mixture, and beef. Cook uncovered 2 to 3 minutes, or until sauce is slightly thickened.