Nutrition class- Iron Chef Activity
For this week’s recipe, my cousin and I decided to have an iron chef cook off.
My Baba (that means dad in Farsi), bought four main ingredients, unknown to us, until we started cooking: Cod fish , carrots, beans, and mushrooms.
The Rules: we had to create two different tastes;
We had 45 minutes to cook and 10 minutes to plate the food,
both dishes must include all of the ingredients,
Cod must be the main meal.
My meal:
I sautéed cod with lemon juice, pepper, and cyan pepper flakes.
When sautéing, I let olive oil simmer on the pan before I put in the seasoned fish in the pan. Then I made beans with cooked onion and carrot mixed in. I put the beans, onions, and diced carrots on the stove and mixed in garlic powder. Last but not least, I sautéed the mushrooms as a garnish for my plate; I used olive oil, rosemary, basil flakes and chopped garlic to add to the flavor.
My cousin’s plate:
My cousin sautéed his cod with garlic and olive oil. For the mushrooms and the carrots he made a vegetable melody with several seasonings; He warmed the beans in a pot.
**Some side notes: we stayed away from butter because it is saturated fat (which is fat that is solid at room temp); instead we used small amounts of olive oil. the Cod and
the beans was used because it is a great source of protein and iron. The carrots and mushrooms have many vitamins such as (vitamin A and D) and necessary fibers and minerals.
Thanks for reading!