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Protein

Nutrition

Protein is a component of every cell in your body. In fact, hair and nails are mostly made of protein. Your body uses it to build and repair tissue. You need it to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood.

Low Protein Intake:

Negative: Muscle loss, muscle weakness, increased infections, weak immune system, unhealthy skin and hair

Positive: If you have certain chronic (i.e. kidney) diseases, you may need to limit your protein intake.

High Protein Intake:

Negative: Can be difficult for your kidneys to clear the nitrogen, Excess protein is stored as body fat, body odor, increase in vitamin and mineral deficiency.

Positive: Can help maintain muscle during weight loss, Hair /Skin /Nails /Bones /Blood Cells Improvement, Lean Muscle Growth.

Kitchen Skills

Thawing Meat

Equipment: Refrigerator, big bowl, preferably glass/ceramic.

Long Thaw: Move meat from the freezer to the refrigerator, where it slowly defrosts over the next 24 hours. Put on the lowest shelf in the fridge. Make sure the meat package doesn't leak. Wrap it in another plastic bag if it leaks.

Microwave Defrost: Remove meat from packaging if possible. Place in a big-enough bowl - glass or ceramic if possible.

Microwave on power-level ~6 for ~8 minutes.

To change power-level on the microwave, tap: Time Cook, 8, 0, 0 , Power Level, 6, Start.

**Don't leave meat out on a counter to thaw at room temperature.

Grill Skills

  1. Place the grill pan on the stove and turn the heat to medium-high.
  2. Brush the grill pan with olive oil using a pastry brush.
  3. Sprinkle boneless, skinless chicken breasts with salt and pepper and place the chicken in the pan.
  4. Cook the chicken breasts without moving them for about five minutes, until the undersides develop golden brown grill marks. Flip the chicken breasts using a pair of tongs and cook on the second sides for another five minutes.
  5. Use an internal meat thermometer to check the chicken for doneness. Remove the chicken from the grill pan when the internal temperature reaches 165 degrees Fahrenheit (or when no longer pink inside).
  6. Eat!



KitchenHC Cooking Lesson Recipe

SKYLINE CHILI

INGREDIENTS NEEDED

  1. Chili
  2. Pasta
  3. Onion
  4. Cheese
  5. Beans

MATERIALS NEEDED

  1. Sauce pan
  2. Strainer
  3. Microwaveable pot or stove pot
  4. Plate
  5. Fork
  6. Cutting knife/ Cutting board
  7. Can Opener
  8. Stirring Spoon
  1. Shake can before opening.
  2. Microwave: Empty chili into microwave-safe container. Cover. Microwave on high power for at least 1 minute or until hot. OR Stove top: Empty chili into saucepan. Heat over medium heat until hot, stirring occasionally.
  3. Boil water in a large pot…. Add pasta…. Stir the pasta…. Test the pasta by tasting it.... Drain the pasta….
  4. Top pasta with chili.
  5. To make a "3-way," spread three ounces of shredded Skyline mild cheddar cheese evenly over chili.
  6. To make a "4-way" - add two teaspoons of onions and then cheese.
  7. To make "5-way" - add two teaspoons of cooked red beans with onions and cheese.

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