Recipe Cards Cooking in 20 Minutes

Chicken Stew
4 servings
Ingredients:
• 1 tablespoon of cooking oil

• 1 cup thinly sliced celery
• 3/4 cup diced carrot
• 1/2 cup chopped onion
• 2 garlic cloves, minced
• 4 cups fat-free, less-sodium chicken broth
• 1 cup canned chickpeas rinsed and drained
• 3/4 cup uncooked macaroni
• 1/2 teaspoon freshly ground black pepper
• 8 ounces skinless, boneless chicken thighs
cut into 1/2-inch pieces
• 6 tablespoons cheese (cheddar shredded)
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Cooking a Meal in 20 Minutes
Method:
Heat a pan over medium heat. Coat pan

with one tablespoon oil . Add celery, carrot,
and onion to pan; cook 6 minutes or until
tender, stirring occasionally. Add garlic; cook
30 seconds, stirring constantly. Add broth
and next 4 ingredients (through pepper);
bring to a boil. Reduce heat, and simmer 8
minutes or until pasta is tender. Add chicken
to pan; cook 3 minutes or until chicken is
done. Sprinkle with cheese.
Serve with garlic bread / mixed grains.
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Classic Beef Stew
4 servings
Ingredients:
• 1/2 teaspoon dried rosemary

• Salt and pepper
• 1 pounds trimmed beef stew meat, cut
into 1 1/2-inch cubes
• 1 large shallots, quartered lengthwise
• 1 pound red potatoes (about 2 large), cut
into 1-inch cubes
• 1 medium carrots, cut into 2-inch chunks
• 1/2 large ribs celery, cut into 2-inch lengths
• 8 ounces button mushrooms, trimmed
and quartered
• 2 diced tomatoes, with juice
• 1 cup low-sodium chicken broth
• 1 teaspoon Worcestershire sauce
• 1 tablespoon chopped fresh flat-leaf
parsley

Method:
1. Heat pan with oil, add rosemary.
2. Add beef, sear on high heat till for 4

minutes or till all sides are sealed.
3. Stir in shallots, potatoes, carrots, celery,

mushrooms, tomatoes, chicken broth and
Worcestershire sauce and 1/4 teaspoon each
salt and pepper. Cover and cook on low until
meat and vegetables are tender.
4. Using a slotted spoon, transfer beef and

vegetables to bowls.
5. Pour skimmed sauce over meat; discard

fat. Sprinkle with parsley and serve.
Serve with garlic bread / mixed grains.

Indian Vegetable Stew
4 servings
Ingredients
• 1 tablespoon oil
• 1 large onions,
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1/8 tablespoon paprika
• 1 pound new potatoes, scrubbed and
quartered
• 1 1/2 cups water
• 1/2 teaspoon salt
• 6-ounce can chickpeas, rinsed
• 1/4-ounce can crushed tomatoes,
preferably fire-roasted
• 1/4 pound carrots diced into 2cm cubes
• 3/4 cup chopped fresh cilantro
• 3/4 cup low-fat plain yogurt (optional)

Method:
1. Heat oil in a pan over medium heat.

Add onions and cook, stirring often, until
fragrant and beginning to brown, 5 to
6 minutes. Add garlic and cook, stirring,
until fragrant, about 1 minute. Add Curry
powder and paprika; cook, stirring, until
fragrant, 30 to 60 seconds. Add potatoes,
water and salt; bring to a simmer. Cover
and cook for 10 minutes.
2. Add chickpeas, tomatoes and carrots;

stir to combine. Bring to a simmer. Reduce
heat to low and simmer, partially covered,
stirring occasionally and adding 1/2 cup
water, if needed, until the potatoes and
the carrots are tender, 15 minutes. Stir in
cilantro.
Serve with steamed rice or mixed grains.

Butter & Bread Pudding
4 servings
Ingredients:
• 55 grams soft butter

• 10 slices soft white or brown bread 55
grams sultanas / golden raisins
• 1/4 teaspoon freshly grated nutmeg
• 1/4 teaspoon cinnamon
• 350 mL milk
• 50 mL double / heavy cream
• 2 large free range eggs
• 25 grams white sugar
• 1 teaspoon vanilla extract / essence
Prep Time: 20 minutes

Cook Time: 45 minutes
Total Time: 65 minutes

Method:
Heat the oven 180°C/355°F/Gas 4.
1. Grease a 2 pint / 1 litre pie dish with a little of the butter.

Spread each of the bread triangles with butter.
2. Cover the base of the pie dish with overlapping triangles

of bread, butter side up. Sprinkle half the golden raisins /
sultanas evenly over the bread, then lightly sprinkle with a
little nutmeg and cinnamon. Repeat this layer one more time
or until the dish is filled, finishing with the raisins on top.
3. In a saucepan gently heat the milk and cream - do not

boil.
4. In a large baking bowl beat the eggs with 3/4 sugar and
the vanilla essence until light and airy and pale in color. Pour
the warm milk over the eggs and continue beating until all
the milk is added.
5. Pour the egg mixture slowly and evenly over the bread
until all the liquid is added. Gently press the surface with
your hand to push the bread into the liquid. Sprinkle the
remaining sugar over the surface then leave to one side for
30 minutes.
6. Bake the pudding in the hot oven for 40-45 minutes, until
the surface is golden brown and the pudding well risen and
the egg is set. Serve hot.

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Chicken Stew

• 1 tablespoon of cooking oil

Eat, Learn, Live: Community Kitchen Cooking Workshop

Heat a pan over medium heat. Coat pan

Serve with garlic bread / mixed grains.

@UTM_Dining UTM Dining

• 1/2 teaspoon dried rosemary

Eat, Learn, Live: Community Kitchen Cooking Workshop

1. Heat pan with oil, add rosemary.

2. Add beef, sear on high heat till for 4

3. Stir in shallots, potatoes, carrots, celery,

4. Using a slotted spoon, transfer beef and

5. Pour skimmed sauce over meat; discard

Serve with garlic bread / mixed grains.

@UTM_Dining UTM Dining

Eat, Learn, Live: Community Kitchen Cooking Workshop

1. Heat oil in a pan over medium heat.

2. Add chickpeas, tomatoes and carrots;

Serve with steamed rice or mixed grains.

@UTM_Dining UTM Dining

• 55 grams soft butter

Prep Time: 20 minutes

Eat, Learn, Live: Community Kitchen Cooking Workshop

1. Grease a 2 pint / 1 litre pie dish with a little of the butter.

2. Cover the base of the pie dish with overlapping triangles

3. In a saucepan gently heat the milk and cream - do not

@UTM_Dining UTM Dining

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