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Photos by
Melissa Reh,
Judson College Webmaster |
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Judson
College
BIO 204
Biochemical Nutrition Class
enjoyed a dinner
in Meade Hall on June 17, 2004, which featured delicious, nutritious
food. |
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| The students participated through an
online discussion board in the course running in
Ucompass Educator, our Judson CMS, to
coordinate selecting recipes, shopping, and preparing and serving the items at
the dinner. Caroline Rankin served as chairman, responsible for the overall
planning, and assisted the other students in selecting nutritious, low-fat,
low-calorie recipes. She was also responsible for preparing for and hosting the
event . |
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| Thanks to all of
our guests who attended the dinner and served as our "laboratory test subjects"
for this course! |
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Recipes and Nutrition
Information
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| Chicken and Dumplings - Tiffany Little and Leslie
Miller |
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1 pound boneless skinless chicken
breasts, cut into 1-.5 inch cubes
3 cans (14.5 oz. each) reduced sodium
chicken broth
3 cups of water
4 medium carrots, chopped
1 medium
onion, chopped
1 celery rib, chopped
1 tsp. minced fresh parsley
1/2 tsp. salt 1/4 tsp. garlic powder
1/4 tsp. poultry seasoning
1/4
tsp. pepper
Dumplings:
3 egg whites
1/2 cup
1% cottage cheese
2 tbsp. water
1/4 tsp. salt
1 cup all-purpose
flour 1. In a large nonstick skillet coated
with nonstick cooking spray, brown chicken.
2. Add the broth, water,
vegetables, and seasonings.
3. Bring to a boil.
4. Reduce heat; simmer
uncovered for 30 minutes.
While that's going on...
1. Beat the egg
whites and cottage cheese in a mixing bowl
2. Add water and salt.
3.
Stir in flour.
4. Mix well.
After simmering for 30 min.
1.
Bring soup to a boil.
2. Drop dumplings by tablespoonfuls onto the boiling
soup.
3. Reduce heat.
4. Cover and simmer for 15 min. or until a
toothpick inserted into the dumplings comes out clean. (Do not lift cover while
simmering)
Yields 4 servings. One serving = 1.5 cups Calories 363 Fat
4g Sat. Fat 2g Cholesterol 73mg Sodium 900mg Carbohydrate 39g Fiber 4g Protein
42g
 Menu
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| Southwestern Wraps - Melissa Benson |
20 flour tortillas
15 oz can Mexican
corn
1 can black beans
10-oz package frozen spinach
40 oz prepared
cooked and packaged chicken strips (boneless skinless)
fajita seasoning
salsa (for garnish)
1. Drain vegetables, mix black beans, corn ,
seasoning and spinach in sauteing pan on stove, no need to heat long.
2.
Heat chicken in separate sauteing pan on stove top.
3. Take off of heat and
wrap the mixture and two chicken strips in each tortilla.
4. Serve with
salsa
Serving size: one wrap.
335 calories fat 4.5 g saturated fat 1
g cholesterol 26 mg sodium 2079 mg carbohydrates 54g dietary fiber 5g protein
23 g
Menu |
Southern Fruit Salad - Catherine
Rankin
(Fresh fruit picked by
Tiffany Little and Leslie Miller) |
In large punch bowl :
1/2 small water
melon scooped with melon scooper
1/2 honeydew melon scooped with melon
scooper
32 oz. bag frozen plain peaches (no syrup)
16 oz. fresh
blackberries
16 oz fresh blueberries
2 cups fresh sliced strawberries
3 or 4 bananas
honey add as desired
Scoop melons, arrange fruit
in layers adding honey to every other layer or so to taste.
Serving
size 237 grams - calories 131 fat 1 g sat fat 0 g cholesterol 0 mg sodium 7 mg
carbohydrate 33g dietary fiber 4 g protein 2 g.
Menu |
| Homemade Rolls - Catherine Rankin |
1. Scald 1 cup milk and 1/2 cup butter
in large sauce pan on stove eye.
2. Take off heat and add: 2 tsp. salt 1/2
cup sugar, Let cool to lukewarm.
3. While doing this stir two packages of
yeast into 1/2 cup luke warm water and a dash of sugar (helps dissolve the
yeast).
4. stir with fork until the yeast is completely dissolved in the
water
5. Add the yeast to mixture in Large sauce pan and stir well/
6.
Add 3 cups of high protein bread flour and stir with a heavy spoon to create a
kneading process.
7. Stir in the flour well and Add 2 eggs (one will do).
Stir well for at least five minutes, adding more flour to get a shiny dough
that is not too sticky.
8. Let rise until dough is at least two times its
original size - or about 2 1/2 hours at room temperature.
9. Set aside
extra virgin or light tasting olive oil in shallow bowl.
10. Take out dough
and place on flour counter top or bread cloth. Roll out with a rolling pin and
cut with a small round biscuit cutter. Place some olive oil on each piece of
dough and cover it.
11. Stretch dough and fold it over into a semi circle
sandwich shape. place in shallow aluminum pan and set in oven at 350 F or
freeze for later use. (If frozen allow the dough to completely thaw out before
placing in hot oven.)
12. Bake for about 10 min until golden brown on
top
Serving size one roll - calories 47 fat 2 g sat fat 1 g cholesterol
7mg sodium 24 mg carbohydrates 7g
Menu |
| Cheese Plate - Catherine Rankin |
Set cheese out at room temperature for 2
hours before slicing. Slice with sharp knife into serving size.
Tillamook White Cheddar Cheese
Serving size 1 g - calories 135 fat 11 g sat
fat 7 g cholesterol 35 mg sodium 205mg carbohydrates 0 g dietary fiber 0 g
protein 8 g
Menu |
| Iced Tea - Catherine Rankin |
Per gallon:
3 or 4 quart sized bags
of Red Diamond Orange Pekoe tea
2 large lemons
1 c honey
Boil
about 2 quarts water on stove then add tea bags, slice 1 lemon in, and let
cool. In gallon pitcher add this mixture, slice other lemon, seed it and add it
to pitcher, and add about 2 more quarts water to make a full gallon. Chill.
Serving size 1.5 c - calories 104 fat 0 sat fat 0 cholesterol 0mg
sodium 14 mg carbohydrates 33g dietary fiber 1g protein 1g.
Menu |
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| Thank you to our visionary
Judson Administration and my cooperative and enthusiastic students, Melissa
Benson, Brandi Butler, Dani Cooper, Jessica East, Rebecca Gray, Katie
Hoggle,Tiffany Jernigan, Tiffany Little, Leslie Miller, Ashley Parsons,
Catherine Rankin , and Angela Wilson! I appreciate the oversight and advice
from faculty in both the Science Division and Social Sciences Division. Support
from my colleagues on the Judson IT Team was truly invaluable. Thanks also for
the guidance and supporting materials from the
TLT Group and
Thomson/Wadsworth, a division of
Thomson Learning.
Finally, thanks to all my
friends at Ucompass. Here's to the
future!
Ruth Kastenmayer
June
2004 |
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