Shelley Vaughan James - The Complete Idiots Guide to the College Diet Cookbook

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Table of Contents

To all the excellent cooks in my life, who taught me everything I know about cooking and living well.

Introduction

When you decided to see what recipes you could find in this cookbook, you were probably looking for a few delicious dishes you felt were easy enough for you to make Ive included dozens of appetizing recipes, all of them aimed at cooks who might still be learning their way around the kitchen. But I believe the best test of a great cookbook is if you, the reader, can take away what youve learned and put into practice the methods you need to live a more healthful life full of great taste.

Ive tried to share recipes made with the foods I think you love, as well as to intrigue your taste buds with new flavors and combinations. Beyond the mouth-watering recipes, Ive shared basic information you need to know to become a confident cook. Equipped with this essential information, you can cook and eat in your independence. You might think about food choices differently, being mindful of healt benefits. But you should never feel restricted in your ability to put together a tasty meal.

Heres to your health and your passion for learning!

How This Book Is Organized

This book is divided into six parts:

Part 1, Cooking 101, provides indispensable information on the basics you need to know to handle foods and work with assurance in the kitchen you set up. Youll learn how to read a recipe, as well as a nutrition facts panel and a recipe analysis.

Part 2, Morning, Noon, or Night, features tempting recipes for breakfasts, sandwiches, soups, and salads. These foods carry the familiar flavors your stomach is happy to have anytime of the day.

Part 3, Main Courses, highlights your need for main dish recipes to anchor your meals. Youll find everything from fish and seafood, chicken and turkey, beef and pork, and even meatless meals.

Part 4, Studying Abroad, offers foods from around the globe. You can perk up your tired taste buds with Mexican, Italian, Asian, and Mediterranean cooking.

Part 5, Great Go-Withs, is packed with recipes for all your favorite sidessalads, veggies, noodles, and grains. These are the recipes you need to make your meals complete.

Part 6, Something More, pleases your sweet tooth and cures your attack of the munchies. Youll find snacks to study with, sweet treats to gobble up, scrumptious desserts to end a meal with, and beverages to sip with pleasure.

Garnishes

Youll see many sidebars throughout the book that offer you a little something extra. Heres what to look for:

Class Notes

These boxes give definitions of helpful cooking vocab.

Lecture Hall

Warnings in these boxes tell you how to avoid possible problems.

Of Higher Learning

Facts given in these boxes mpart extraneous information you can use to impress your friends.

Learning Curve

These boxes contain valuable information to help you in the kitchen and with specific recipes.

Acknowledgments

Although only one name appears on the cover of this cookbook, I am all too aware of the contributions made by many others to make this book possible.

I would like to thank my family for their patience, for picking up some of the slack at home, for their baby-sitting services, and for their willingness to taste-test everything (and clearing space in my fridge so I could cook some more).

Thank you, Michele Wells, my acquisitions editor at Alpha, whose guidance helped shape this book into the best it could be. I thank my development editor Christy Wagner, production editor Kayla Dugger, and copy editor Amy Borrelli for pruning my manuscript for accuracy and readability. I would also like to thank JoAnna M. Lund, whose direction and confidence in my abilities launched me into a new career.

Special Thanks to the Technical Reviewer

The Complete Idiots Guide to the College Diet Cookbook was reviewed by an expert who double-checked the accuracy of what youll learn here, to help us ensure that this book gives you everything you need to know about cooking and eating well in college. Special thanks are extended to John Carbone.

John is a doctoral student in the Nutritional Sciences Department at the University of Connecticut. In addition to working toward his Ph.D. in nutritional biochemistry, John will soon complete all the requirements needed to become a registered dietitian. During the academic year, he also teaches an undergraduate laboratory on food composition and preparation.

Trademarks

All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.

Part 1

Cooking 101

Cooking, like any endeavor, requires a foundation of certain knowledge. Learning what you need to know to start is easy. Cooking doesnt have to result in Pan-Seared Scallops and Oyster Mushroom Sweet Potato Salad with Cilantro Ginger Vinaigrette to be impressive and taste delicious. So relax!

Whether youre in an apartment with a full kitchen or sharing a dorm room with a microwave and minifridge, with the information in Part 1, youll be able to set up kitchen quarters and find recipes to fit your needs. You may be responsible for your meals for the first time ever, and you can eat welllittle room, little money, little experience, and all.

Well, one of us is going to have to learn how to cook.

Chapter 1

Prerequisites: What Every Cook Needs to Know

In This Chapter

Understanding cooking measurements and how to measure properly

Keeping you and your food safe

Making substitutions when you have to

Every cook needs to know the basics of how to handle foods and how to use cooking tools. Plus, he or she needs to know how to do it all safely. Once you learn the fundamentals, you can move on to the pleasure of cooking foods that will satiate. Do your homework, and you can be eating great by dinnertime!

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