Week 2

Building A Meal

Let’s get cooking! Take your time to work through these new techniques which apply to many types of ingredients.
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Nutrition Presentation

Watch the Week 2 Nutrition Presentation to learn more about the Mediterranean Diet, including meat, fish and legumes, plus how to use your hand as a portion guide. (12 minutes)
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Knife Skills

Watch the Knife Skills video to learn the some basic knife safety, how to hold and use your knife safely, and how to cut a variety of commonly used ingredients. (20 minutes)
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Measuring Skills

Watch the Measuring Skills video to learn how to accurately measure a variety of wet and dry ingredients.
(1 minute)
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Print out and review the following handouts:

Week 2 HANDOUTS_Cooking Tools

Essential Cooking Tools

For the novice cook, getting started in the kitchen can be a daunting challenge, but the task is made more difficult without having the right tools for the job. How do you know what you truly need?
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Week 2 HANDOUTS_Food Safety

Food Safety

Undercooked or mishandled meat, poultry, egg dishes, and vegetables can become a haven for pathogens that cause foodborne illnesses. Every year thousands of people in the US become ill after eating these foods. Here are some guidelines to help you avoid the risk.
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Week 2 HANDOUTS_Hand Guide to Portion Control

Hand Guide Portion Control

This chart shows portion sizes with easy to remember comparisons using our hand.
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Week 2 HANDOUTS_Seafood Nutrients

Seafood Nutrients

This chart shows the nutrient profiles of several different types of seafood. The rows highlighted in yellow are leaner types. The rows highlighted in green are fattier, but tend to contain higher amounts of omega-3.
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Print out and review the following recipes:

These recipes focus on using marinades and sauces to add flavor and using grilling (or sautéing) as a healthier, low-fat cooking technique.

Choose one recipe to cook this week. Each recipe makes at least 8 servings and directions for freezing, where applicable, are included on the recipe. 

Shop for and cook your chosen recipe. Enjoy your recipe creation with family and friends.

Week 2 recipes_Lemon Herb Chicken

Grilled Lemon- Herb Chicken

This quick recipe demonstrates the flavor-boosting power of marinades Nutrition Facts and spotlights an easy, effective grilling technique.
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Week 2 recipes_White Sauce

White Sauce

This creamy sauce is the base for many staples, including mac-andcheese, veggie lasagna, and scalloped potatoes. You can substitute plant-based milks, such as soy and almond, according to your taste or dietary needs.
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Watch the video (2.5 minutes)
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Building A Meal at Church Health Memphis
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Zip top bags (gallon) (2)
Several bowls
Chef’s knife
Cutting board
Grill pan (or sauté pan)
Liquid measuring cup
Measuring spoons
Meat mallet
Microplane
Spoon (wooden)
Tongs
Hot pads
Rubber spatula
Saucepan (non-reactive)
Whisk

Week 2 recipes_Grilled Veg Sandwich

Grilled Vegetable Sandwich

Making vegetables using this technique is an easy way to create a delicious vegetarian entrée that boosts your vegetable intake.
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Week 2 recipes_Basil Pesto

Basil Pesto

“Pesto” means paste. This is an Italian favorite that packs a powerful flavor punch and helps you utilize herbs in a creative way. Prepare this recipe when basil is in season and freeze for use throughout the year. Experiment with different greens like arugula and kale to boost the nutrition and taste.
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Watch the video (3 minutes)
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Building A Meal at Church Health Memphis
Play Video

Several Bowls
Chef’s knife
Cutting board
Fork
Grill pan (or sauté pan)
Hot pads
Liquid measuring cup
Measuring spoons
Parchment paper
Pastry brush
Sheet pans
Zip top bag
Box grater
Dry measuring cups
Food processor
Juicer
Microplane
Rubber

Related Skills Videos:

At any time, view a skills video that to learn how to cut or prepare new ingredients in your recipe. Each video is about 30 seconds.

English Versions

Español Versions

Homework

  • Practice your knife skills whenever you cook.
  • Put the Mediterranean Diet — Weekly Goals handout into practice again and see if you can check off more boxes than last week.
  • Cook the second recipe included this week.
  • Review the Nutrition Label on each recipe.
  • Email questions to nutrition@churchhealth.org.
  • Post a photo of you and your recipe creation, tag @churchhealthmemphis on facebook or Instagram
Take Survey to Advance to Week 3

Click the green button when you’re ready to advance to Week 3!