Eng 101

EXTRA CREDIT

I decided to make brown rice, yellow lentil soup, baked salmon, broccoli and simple arugula and cucumber salad..

I decided to make this because it was my turn to cook dinner and as Asian, rice and lentil is my staple food.

1. THE SHOPPING

I went to my local Chinese grocery and found everything. I brought organic arugula for $ 3.50, four cucumber for $1.50, broccoli for $1.50 and salmon for $15.39. I already had brown rice, lentil and other ingredient at home.

ORGANIC ARUGULA

1. BROWN RICE: Servings: 5, Calories: 150, Fat: 0 g, Protein: 3 g, Carbohydrate: 32g, Fiber: 1g, Sugar: 0 g, 1 cup natural brown rice (I used long grain) and 8 cups cold water.

Directions: Rinse the rice with cold water for 30 seconds. In large heavy pot with a tight fitting lid put the rice and 8 cups of water. Slow cook the rice under low flame for 40-50 minutes.

2. Baked broccoli: Serving: 4, carbohydrates: 2%, fat: 1%, dietary fibers: 9% and proteins: 3grams.

· Ingredients one head broccoli, two cloves of garlic, two table spoon olive oil, one pinch of salt and pepper and one tea spoon lemon juice.

Directions:

1. Preheat the oven to 400 degrees F.

2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.

3. Bake in the preheated oven until florets are tender enough cook for 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice over the broccoli before serving.

3. Baked salmon: Serving: 118, dietary fiber: 0%, cholesterol: 47mg 16%, total fat: 5.1g 8% vitamin A: 1%, vitamin C: 0%, calcium: 18%, iron: 4%.

· Ingredients: two salmon fillets (make it into four halves), pinch of salt, turmeric and pepper, low sodium soy sauce one table spoon, one table spoon lemon juice and zest and two table spoon olive oil.

Directions:

1. Preheat the oven 400 degree F

2. Marinate the fish with salt, pepper, soy sauce and lemon.

3. Cover the baking sheet with an aluminum foil and place the fish.

4. Add two table spoon of olive oil and cook it for 20 minutes but I cooked it for 30 min to make it little brown.

4. Lentil soup: Calorie: 230, protein 18 g, carbohydrates 40 g.

Ingredients: 1 tablespoon oil, 1 onion, chopped 2 cloves of garlic, finely chopped, one 1/2 cups of red/yellow lentils, 8 cups of vegetable stock, 1 tsp turmeric and one diced tomatoes. Pinch of salt for taste.

Directions: 1.Heat oil in a pan and gently fry the chopped onions for 5 minutes.

2. Add the chopped garlic, turmeric and tomatoes and continue cooking for a few minutes more.
3. Stir in the lentils, add the stock and cook for 35 minutes. Stir several times during cooking, especially towards the end, to prevent lentils from sticking to base of pan.