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By
Tara Cuslidge
18 September 2007
Preheat oven to 350.
Warm over medium heat.
Bring water to a boil.
Simple?
For a first-time cook, these instructions can be intimidating, especially for a college student away from home. Textbooks teach chemistry and anatomy, but there’s no school-sanctioned guide on how to prepare a meal.
Not to worry, said executive chef and general manager James Reichstadt of Main Street Bread Baking Co. Cooking isn’t scary. He teaches courses aimed at teens and young adults at Market Street in McKinney, Texas.
"A lot of the time they are just afraid of the fact they are dealing with fire and sharp metal," Reichstadt said. "You can’t really do anything wrong. The recipe is a guide. It’s not the end-all, be-all."
Experimentation and ease of preparation are common themes in cookbooks geared toward the college crowd, including "College Cooking: Feeding Yourself and Your Friends" (Ten Speed Press, $20) and "The Real College Cookbook" (Outskirts Press, $10), both published since the beginning of last school year.
The overall message is clear: You can do it.
More importantly, you should, students say.
"It was definitely a little intimidating at first," said Jared Thompson, a 19-year-old business major at Texas A&M University in College Station. "Then you realize cooking isn’t all that hard. It is nerve-racking not having anyone to help and tell you what to do."
It gets easier, Thompson said.
After two courses with Reichstadt this summer and a couple last year, he’s more sure of his skills but admits he’s far from an expert. There was the incident last year when he left a tea kettle on the stove too long. He ended up burning off the paint. When he tried to remove the kettle, it was stuck to the burner.
But nothing he’s tried to cook has caught fire, he added.
Reichstadt’s "Moving On Out" cooking class series was aimed at students in college, people just out of college or those moving into their first place. The students come with a general sense of what to do, Reichstadt said. After they learn the details, they usually realize it’s easier than they thought.
"A lot of the fear goes away," he said.
Spurred by the popularity of television cooking shows that demonstrate how easy it is to prepare a meal, more students are cooking, Reichstadt said. It often means healthier dishes, especially if college students are using fresh produce instead of ordering a pizza.
"I think there’s a desire to get back to doing it yourself," he said. "More people want a greater knowledge of what is going into their bodies."
Whitney Brock, a 19-year-old studying pre-med at Baylor University in Waco, Texas, said she plans to cook more this school year, her first in an apartment. Her residence hall last year had a kitchen, but she rarely used it.
"Dorm food is not bad at first," she said. "But it gets mundane and the same. I am really excited to try a bunch of different things. I know it won’t be perfect, but hopefully I’ll get better."
She plans to "keep practicing," which experts say is the secret to cooking well.
Cassie Noble, a 19-year-old kinesiology major at Texas A&M, said she’s relieved to know that she can add and subtract from recipes to make them better. If a recipe doesn’t work, she can fix it.
"Don’t be afraid to try something. If you mess up, don’t worry about it," she said. "Go in there, have fun with it, and don’t think of it as a task or chore."
Will she be heeding her own advice?
"I’m ready to give it a shot and see how it goes," she said.
—
BUT IS IT GOOD FOR YOU? SOME COLLEGE STANDARDS ARE BETTER THAN OTHERS
Sometimes, there just isn’t enough time to cook a healthy meal. I’ve cooked for myself often enough to know when it is more practical to eat out.
Here’s a list of things I ate, in moderation, during my recent stint as a student. They aren’t bad in a pinch, just not advisable for constant consumption.
Kim Pierce, the Taste section’s nutrition watchdog and mother of a University of Texas student who cooks, weighs in, too.
Ramen noodles:
Probably the least expensive college food, coming in for less than 25 cents a package most of the time. It is also high in sodium. If it’s all that fits the budget, it’s a way to fill up.
Kim says: Not just tons of sodium – fat, too. They’re fried before they’re dried. Better to eat a PB and J.
Macaroni and cheese:
All too often, I came home to find myself without the needed milk. Note: Macaroni and cheese isn’t the same without milk.
Kim says: Mostly carbs and fake cheese. Could you add a bagged salad?
Fast food:
In graduate school, I lived down the street from two fast-food restaurants. The temptation to grab a No.2 from McDonald’s was too great some days. Don’t become dependent on fast food.
Kim says: The slippery slope of poor nutrition. Frozen dinners such as Healthy Choice and Lean Cuisine are better.
Frozen burritos:
Notice a trend in these eats? They are all inexpensive. A bag of 12 frozen burritos costs about $3 and makes for at least a week of dinners. They are great for microwaving, but not so great to serve to guests. I offered my brother one when he visited. He kind of looked at me funny and said, "You eat those?"
Kim says: With flour tortillas, canned refried beans and hot sauce, you can make your own on the cheap.
Pizza:
For about $10, a small pizza can satisfy cravings for days. For two years, I practically lived on pizza and pasta.
Kim says: If you skip the meats, load up on veggies and downplay the cheese, pizza can work. Opt for thin-crust when possible.
Sugary cereals:
No, not just for breakfast. I got through studying for a rough anatomy final my first semester of college with the help of Lucky Charms and Corn Pops. I got a B in the class; I credit the sugar rush. My results aren’t typical. My study buddy got a D despite the cereal-induced sugar euphoria.
Kim says: Cereal can be good if it contains whole grains, such as Cheerios or oatmeal. If the first ingredient is sugar, don’t buy it.
Peanut butter and jelly sandwiches:
I don’t have personal experience with this meal because the thought of peanut butter touching jelly grosses me out. But I did have a friend who survived off Costco-size jars of each for a year. Just make sure the bread is good, as it’s often the first thing to go.
Kim says: Not a bad choice if you use whole-wheat bread: Keep it in the fridge to stay fresh longer.
Anything in a can:
Some things aren’t so bad, including ravioli. But fruit often is more sugary in a can than fresh. In fact, try to stick with fresh in general. I witnessed a bad experience with canned carrots past the expiration date. Needless to say, we ended up eating fast food that night.
Kim says: Canned ravioli is as bad for you as mac and cheese. And fruit and vegetables in cans are better than no fruit and vegetables. Best bets: fruits in light syrup and veggies such as corn, peas and green beans. But fresh is best. If you’re looking for convenience, you may like frozen fruits and vegetables better than canned.
—
Give cooking the old college try with these recipes:
SAUTÉED MIXED VEGETABLES
1 large onion
2 medium red bell peppers (see note)
½ pound green beans
2 medium yellow squash
2 tablespoons olive oil
8 sprigs parsley
Salt and pepper to taste
Cut root and flower ends off of onion. Setting the onion on one of the cut sides, cut it in half. Lay both halves flat on cutting board, and cut each half along its equator. Peel off the outer, papery layers. Slice the onion thinly, creating small slivers.
Cut the remaining vegetables into uniform pieces. The key is to have them close enough in size that they all get cooked at the same time.
Heat the oil in a sauté pan over medium-high heat. When oil begins to shimmer in the pan, add onions and sauté until they become translucent. Add remaining vegetables and cook until they have the desired texture. Place vegetables on serving plates, garnish with chopped parsley. Add salt and pepper as desired at the table.
Makes 4 servings.
Note:
Red peppers can be pricey; you can use green instead.
PER SERVING: Calories 123 (48 percent fat)
Fat 7 g (1 g sat)
No cholesterol
Sodium 9 mg
Fiber 5 g
Carbohydrates 14 g
Protein 3 g
SOURCE: James Reichstadt
—
OVEN-BAKED CHICKEN PARMESAN
¼ cup flour
1 egg
1 cup cornflake crumbs
1 tablespoon water
4 boneless, skinless chicken breast halves
1 (26-ounce) jar of spaghetti sauce (divided use)
1 cup shredded mozzarella cheese
¼ cup parmesan (grated or shredded)
12 ounces uncooked spaghetti
Preheat oven to 375 F. Lightly coat baking pan with oil or nonstick cooking spray.
Place flour, egg and cornflake crumbs in separate shallow bowls. Add the water to the bowl with egg and beat well.
Place the chicken breasts on a flat surface, cover with plastic wrap and pound the thick parts with the bottom of a saucepan until they are about ½ inch thick. (Thawed frozen chicken breast may be thin enough that they won’t need to be pounded.)
Dip chicken breasts in flour to coat. Shake off excess. Dip both sides of chicken breasts in egg, then immediately place in cornflake crumbs. Press slightly to make sure they stick. Place chicken breasts in pan.
Bake for 30 minutes, or until chicken is done.
Remove from oven and place 2 tablespoons of spaghetti sauce on top of each chicken breast and top with mozzarella cheese. Sprinkle with parmesan cheese and bake for 8 to 10 minutes longer, until cheese is melted.
Meanwhile, bring a large saucepan of salted water to a boil and add spaghetti. (Hold the spaghetti by one end. Place the other end in the boiling water. As it softens, gently press the spaghetti into the water until you can let it go and it falls into the water. Repeat with remaining spaghetti, then stir to make sure it’s moving freely in the water.) Cook for 10 minutes, or until al dente. Drain spaghetti in colander and keep warm. Heat remaining spaghetti sauce in a small saucepan over medium-low heat.
Serve the chicken with spaghetti and sauce on the side. Serve with more parmesan, if you like. Makes 4 servings.
PER SERVING:
Calories 749 (19 percent fat)
Fat 15 g (6 g sat)
Cholesterol 114 mg
Sodium 1,359 mg
Fiber 4 g
Carbohydrates 110 g
Protein 40 g
SOURCE: "College Cooking: Feeding Yourself and Your Friends"
—
JAMBALAYA FOR A CROWD
1 large onion
1 green pepper
3 stalks celery
4 cloves garlic
1 pound andouille or smoked sausage
1 pound boneless, skinless chicken breasts
2 tablespoons Cajun seasoning
2 (14-ounce) cans diced tomatoes
3 tablespoons dry chicken bouillon
8 cups water
4 cups rice
1 pound peeled and deveined raw shrimp
Peel onion and chop into ½ inch pieces. Cut green pepper in half, remove and discard stems and seeds, and cut into ¼ to 3/8 inch pieces. Remove and discard both ends of the celery stalk, cut the stalks in half lengthwise and slice into ¼ inch-thick pieces. Peel garlic and finely chop. Set vegetables aside.
Cut sausage into ¼ inch-thick rounds, and place in a large stock pot. Cut chicken into bite-size pieces, add to pot and cook over medium-high heat, stirring frequently for 10 minutes or until browned.
Drain off fat and add onion, green pepper, celery and garlic to the pot. Cook over medium heat, stirring frequently for 10 minutes or until onions are soft. Add Cajun seasoning, tomatoes and chicken bouillon; stir well. Add the water and rice and stir well. Cover and cook over medium-low heat for 40 minutes, or until rice is tender. Stir in the shrimp and let cook for 2 to 3 minutes, just until the shrimp is pink.
Spoon into bowls and serve. Makes 10 to 12 servings.
PER SERVING:
Calories 457 (19 percent fat)
Fat 9 g (4 g sat)
Cholesterol 110 mg
Sodium 1,112 mg
Fiber 3 g
Carbohydrates 61 g
Protein 30 g
SOURCE: "College Cooking: Feeding Yourself and Your Friends"
—
SPINACH SALAD
2 teaspoons red wine vinegar
1 shallot, minced
1/4 teaspoon salt
2 tablespoons extra-virgin olive oil
8 cups fresh baby spinach, washed and stemmed
2 medium carrots, diced
1 medium red bell pepper, diced (may substitute green)
In a small bowl, whisk vinegar, shallot and salt. While continuing to whisk, drizzle in olive oil. You are looking to blend the oil into the vinegar mixture. Set aside.
In a large bowl, toss the spinach, carrots and bell pepper. If spinach leaves seem large, you can cut or tear them into smaller pieces. Fifteen minutes before serving the salad, drizzle the dressing over it, toss and allow it to soak in. Makes 4 servings.
PER SERVING: Calories 102 (58 percent fat)
Fat 7 g (1 g sat)
No cholesterol
Sodium 245 mg
Fiber 4 g
Carbohydrates 10 g
Protein 2 g
SOURCE: James Reichstadt
—
ROAST CHICKEN
1 (5- to 8-pound) chicken
Kosher salt
Ground black pepper
11/2 tablespoons fresh herbs such as thyme or oregano
Unsalted butter
Preheat the oven to 450F. Rinse the chicken, then dry it well with paper towels, inside and out. Salt and pepper the cavity of the bird. Sprinkle a few healthy pinches of kosher salt over the chicken, and add a few turns of freshly ground black pepper.
Place chicken in a roasting pan, breast-side up, with the wingtips tucked under the body. Put it in oven, and leave it alone. Don’t baste. Don’t add butter. Don’t open the oven and look at it. Roast it until it’s done, 60 to 80 minutes.
To test for doneness, remove chicken from the oven and check the temperature with an instant-read meat thermometer at the thickest part of the thigh. It is done when it reaches 165F. If the chicken is not done, remove the thermometer from the thigh and return the bird to the oven. Check it every 5 to 10 minutes.
When chicken is done, remove it from the oven and add the herbs to the pan. Baste the chicken with the juices and herbs. Let rest for 15 minutes on a cutting board.
You’ll need a sharp knife for this: Cut off wings and separate the middle wing joint and the drumette. Remove the leg and thigh as a single piece and then separate if you so desire. Cut the breast off by making a cut on either side of the sternum, or keel bone, of the chicken, then slicing horizontally. Slather the meat with fresh butter and serve.
Makes 4 servings.
PER SERVING (with skin): Calories 930 (53 percent fat)
Fat 53 g (19 g sat)
Cholesterol 341 mg
Sodium 649 mg
Trace fiber
Carbohydrates 1 g
Protein105 g
SOURCE: James Reichstadt
—
VEGETABLE SOUP
2 tablespoons olive oil
1 medium onion, minced
1 medium carrot, peeled and diced
4 cups mixed vegetables cut into small pieces (see note)
5 cups vegetable broth
8 sprigs parsley, chopped (divided use)
Salt and pepper to taste
Heat oil in a 2-quart pot over medium-high heat. Add onion and carrot. Cook until onion starts to turn translucent. Add vegetables and cook for 1 minute; stir to combine. Add broth and half the parsley. Turn the heat to medium-low. Cooking, stirring occasionally, for about 30 minutes. The vegetables should begin to soften. Sprinkle with remaining parsley after placing soup in bowls. Salt and pepper to taste.
Makes 4 servings.
Note:
Mixed vegetables could include potatoes, turnips, parsnips, celery, tomatoes, mushrooms, squash or green beans.
PER SERVING:
Calories 145 (42 percent fat)
Fat 7 g (1 g sat)
No cholesterol
Sodium 1,289 mg
Fiber 4
Carbohydrates 19 g
Protein 2 g
SOURCE: James Reichstadt
—
RICE PILAF
1 tablespoon olive oil
1/4 medium onion, finely diced
1 clove garlic, minced (optional)
1 cup uncooked long-grain white rice
11/2 cups chicken broth
Heat olive oil in saucepan. Add onion and garlic, if using, and cook until onion and garlic begin to turn translucent. You do not want to color or brown the garlic or onion, just begin to extract the flavor.
Add rice to pan and stir until grains are coated with oil. This will prevent the rice from sticking and give you individual grains. Again, you are not looking for color, just a coating of oil on the grains of rice. Add chicken broth to the pan and bring to a boil. Reduce heat to low and cover pan. Allow rice to simmer until the liquid has been absorbed, 15 to 20 minutes. Do not stir.
Remove rice from heat, and let stand for 5 minutes. Fluff with a fork and serve.
Makes 4 servings.
PER SERVING: Calories 211 (18 percent fat)
Fat 4 g (1 g sat)
No cholesterol
Sodium 559 mg
Fiber 1 g
Carbohydrates
39 g
Protein 4 g
SOURCE: James Reichstadt
—
VEGGIE DIP
1 medium cucumber
1 scallion (green onion)
1 medium bell pepper
1 cup sour cream
Salt and pepper
Lemon juice
Peel, seed and mince cucumber. Mince scallion and bell pepper. Combine in a small bowl. Stir sour cream into vegetable mixture, and mix thoroughly. Add salt and pepper and lemon juice to taste.
Cover finished dip and refrigerate; the flavors will blend better overnight. Adjust seasonings before serving.
Makes 10 servings.
PER SERVING:
Calories 55 (76 percent fat)
Fat 5 g (3 g sat)
Cholesterol 10 mg
Sodium 46 mg
Fiber 1 g
Carbohydrates 2 g
Protein 1 g
SOURCE: James Reichstadt
—
© 2007, The Dallas Morning News.
Visit The Dallas Morning News on the World Wide Web at http://www.dallasnews.com/
Distributed by McClatchy-Tribune Information Services.
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