My Cookbook

By: Charissa Sukontasukkul 8D TO: Maam Jocelyn Kho

Contents:
1) Introduction 2) Breakfast: Berry wafflewich 3) Lunch: Grilled Chicken and Pineapple Sandwich 4) Dinner: Quick Pad Thai 5) Dessert: Blueberry Almond Turtles 6) Drink: Berry Smoothie

Introduction
This collection of recipes consists of healthy, quick, and easy to make recipes. Inside, there are recipes for breakfast, lunch, dinner, and snacks. The recipes contribute to the food groups and nutrient groups. During the teenage years the body is growing a lot. We should have balanced meals to receive all the needed nutrients that our body needs to grow. We should not only eat healthy, but also exercise to make our bodies strong!

Breakfast: Berry Wafflewich

Ingredients: 1 whole wheat toaster waffle 1/2 tbsp peanut butter 1/4 C slightly crushed blueberries, blackberries, or raspberries

Directions: 1. Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, and then squeeze lightly. Think of it as a berry breakfast taco. Nutritional Facts per serving: Calories Fat Saturated Fat Cholesterol Sodium Carbohydrates Total Sugars Dietary Fiber Protein 170.6 Cal 8.6 G 1.7 G 37.2 Mg 162.1 Mg 18.5 G 4.3 G 3.5 G 5.7 G

Lunch: Grilled Chicken and Pineapple Sandwich

Ingredients: 4 boneless, skinless chicken breasts (4 to 6 oz each) 4 pineapple slices (1/2-inch thick) 1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced Teriyaki sauce 4 slices Swiss cheese 4 whole-wheat Kaiserrolls 1/2 medium red onion, thinly sliced

Directions: 1. Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours. 2. Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside. 3. While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzlethe chicken with a bit more teriyaki sauce. Makes 4 servings Nutrition Facts Per serving: Calories Fat Carbohydrates Sodium Fiber Protein 387 Cal 13 g 29 g 703 mg 3g 36 g

Dinner: Quick Pad Thai

Ingredients: 6 oz whole-wheat cappellini or angel-hair pasta (about 1/3 16 oz box) 1/2 lb chicken breast, cut into bite-size pieces (about 1 c precooked) 1 tbsp fish sauce 3 eggs 1/3 C chopped cilantro 2 tsp olive oil 1 tbsp creamy peanut butter 1 tbsp sugar 2 tbsp red chili flakes

Directions: 1. Cook pasta according to package directions. Toss with 1 teaspoon olive oil. 2. Heat wok or large skillet over medium-high heat and add remaining olive oil. Add chicken pieces and saute until just browned and no longer pink (about 4 minutes). Remove from pan and set aside. 3. In a small bowl, whisk fish sauce, peanut butter, sugar, chili flakes, and 1 tablespoon water until smooth. Set aside. 4. Crack eggs into pan and scramble until firm. Add in chicken and cook for another 2 minutes. 5. Add cooked pasta and peanut butter mixture to pan, tossing with chicken and eggs. Add chopped cilantro. Garnish with crushed peanuts, bean sprouts, or lime wedge if desired. Nutritional Facts per serving Calories Fat Saturated Fat Cholesterol Sodium Carbohydrates Total Sugars Dietary Fiber Protein 342.4 Cal 9.9 G 2.1 G 191.5 Mg 478 Mg 39 G 5.9 G 4.9 G 24.8 G

Dessert: Blueberry-Almond Turtles

Ingredients: 7 Tbsp (2.5 oz) 60% cocoa bittersweet chocolate chips (such as Ghirardelli) 1/4 cup dried wild blueberries (sold in produce section) 1/4 cup sliced almonds Directions: Microwave chocolate in a glass bowl for 60 to 75 seconds or until melted. Stir in blueberries and nuts, and then drop 5 rounded tablespoons onto parchment paper. Cool in refrigerator for 2 to 4 minutes or until firm. Makes 5 turtles Nutrition Facts Per Turtle: Calories Fat Carbohydrates Fiber Protein 104 Cal 8 G (3.5 G Sat) 9G 1G 2G

Drink: Berry Smoothie

Ingredients: 1 banana, cut into chunks 1/2 cup fat-free milk (cold in the summer, warm in the winter) 1/4 cup frozen unsweetened blueberries 1/4 cup frozen unsweetened strawberries 1 teaspoon peanut butter 1/2 teaspoon honey Directions: In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake. Nutritional Facts per serving Calories Fat Saturated Fat Cholesterol Sodium Carbohydrates Total Sugars Dietary Fiber Protein 224.9 Cal 3.4 G 0.7 G 1.5 Mg 91.9 Mg 45.5 G 28.8 G 5.2 G 7.5 G