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Pareesa healthy meal
This document outlines a nutrition project created by Pareesa Iqbal. The menu includes a tabouleh salad, lentil soup, whole wheat pita pockets filled with chicken, and mini pineapple cream tarts. Detailed ingredients and instructions are provided for each item. Nutrition facts show the project meets 25% of daily carbohydrate needs and under 50% for other categories. The document concludes with Pareesa's reflections on the project and kitchen safety tips.
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Pareesa healthy meal
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- 2. The Menu TaboulehSalad Lentil Soup Whole wheat pita pocket filled with chicken Mini pineapple and cream tart
- 3. Ingredients Tabouleh Salad Ingredients 2 teaspoons olive oil 4 teaspoons lemon juice 3 cups chopped fresh parsley ¼ cup chopped fresh mint 1 tomato, chopped 1 cucumber - peeled, seeded and chopped ½ cup bell pepper 1/2 teaspoon salt ground black pepper to taste Directions Chop parsley, mint, tomato, and cucumber. In a small bowl, add olive oil, lemon juice, salt, and pepper to make dressing. Mix well. Add dressing to the chopped vegetables. Serve
- 4. Ingredients Whole WheatPita Pockets Ingredients- 3 chicken breasts ½ teaspoon salt ½ cup sliced onions ½ cup sliced yellow bell pepper ½ cup sliced tomatoes ½ cup chopped lettuce Ground black pepper to taste 5 whole-wheat pita bread 1 teaspoon lemon juice 1 teaspoon olive oil 1 teaspoon butter ¼ cup yogurt ¼ cup chopped cilantro 2 teaspoons garlic paste Directions- In a frying pan, heat the butter and olive oil. Add chicken and fry until the color changes. Add one-teaspoon garlic, salt, and black pepper. Cover and let cook until chicken is tender. Add the sliced onions and bell pepper and cook for one minute. In a small bowl, add yogurt and mix in chopped cilantro and 1 teaspoon garlic Heat up the whole-wheat pita bread and cut a slit to make a pocket. To fill the pita pocket, first add a layer of chopped lettuce, then the chicken mixture, drizzle a teaspoon of the yogurt dressing and finally the tomatoes on top. Serve warm.
- 5. Ingredients Lentil Soup Ingredients- 1 cup red lentils 1 clove garlic 1/2 cup onion chopped 1/2 teaspoon salt 1 tablespoon vegetable oil 1 teaspoon lemon juice Directions In a large soup pot, add lentils with 2 cups water. Add salt and garlic. Bring to a boil. Reduce heat, and simmer for at least 1 hour. Mash the lentils into a smooth paste. Add another cup of water and bring to boil. In a frying pan heat the oil and add onions. When onions are slightly browned pour over the lentil. Add lemon. Serve hot.
- 6. Ingredients Mini PineappleTartlets Ingredients- 5 mini home made tartlet pastry shells ½ cup chopped pineapple ¼ cup whipping cream Directions- Bake the prepared tartlet shells. Fill with pineapple chunks. Drizzle whipped cream on top. Serve
- 7. Nutrition Facts 0 12 3 4 5 Vegetables Grains Fruits Dairy Protien Food Groups Nutritional Value in Percentage Cholestrol 23% Total Fat 22% Sodium 47% Carbohydrates 25%
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- 11. My thoughts…… Somethings that I would’ve changed was to use less sodium and use my time more wisely. My favorite part was doing the cooking which is something I have always loved. My least favorite part was thinking about what was something unique I could do for my presentation.
- 12. Pareesa’s Kitchen Tips Always wash you vegetables and fruits really well! Dry your veggies well or use a spinner so your salad is not watery. When handling raw meat, separate it from fruits, vegetables, and other foods. Wash your hands!