AQA GCSE Food Preparation and Nutrition: Student Book

Stretch and challenge activity Ingredients: (serves 3–4 people) Suggested vegetables (you can use others; see below): 1 red or green pepper – remove the seeds and chop into strips 1 medium courgette – cut into batons (sticks) 1 onion – cut into wedges 1 small sweet potato or parsnip – peeled and cut into cubes seasoning (salt and pepper) 2 tbsp oil Pasta 100g penne or other pasta Mornay sauce (Béchamel sauce flavoured with cheese): 50g unsalted butter or vegetable fat spread 50g plain flour 500ml milk ½ tsp dried mustard (optional) 100g mature cheddar cheese You need a medium-to-large ovenproof casserole or lasagne dish. Storage instructions: Refrigerator: allow to cool then cover and store in the refrigerator (0°C to below 5°C) for up to 3 days. Reheat only once until at least 75°C (‘piping hot’). Freezer: allow to cool then chill in refrigerator. Cover in aluminium foil or freezer grade plastic and freeze for up to 3 months. Variations: Other vegetables you could use include butternut squash, carrot, raw beetroot, leek, garlic. To lower the fat content, you could use reduced fat Cheddar cheese, and semi-skimmed, skimmed or 1% milk. Roasted vegetable and pasta medley Method: 1. Heat the oven: Gas 6/200°C (190°C if you are using a fan oven). 2. Roasted vegetables: l Spread the vegetables on a roasting tray and drizzle the oil over them. l Add the seasoning and roast the vegetables in the oven for 25–30 minutes, turning them occasionally until browned (caramelised) and tender. 3. Pasta: l Boil the pasta in a large pan of water until it is tender. Drain it using a sieve or colander. 4. Cheese sauce: l Grate the cheese onto a plate. All-in-one microwave method: l Put the flour and the mustard powder in a mixing bowl. l Gradually add the milk, mixing it to make it smooth with a wooden spoon or balloon whisk. l Add the butter. l Place the bowl into the microwave and set the timer to 1 minute. l When it stops, stir the sauce thoroughly and microwave again for 1 minute – stir the sauce again. l Repeat this 4–5 times until the sauce has thickened and is smooth and glossy. l Take it out of the microwave and add ¾ of the grated cheese. Stir until the cheese has melted. Béchamel (roux) method: l In a small saucepan, melt the butter on the hob – do not let it burn. l Add the flour and mustard and continue heating it, stirring it all the time with a wooden spoon, for 1 minute (roux). l Remove the pan from the heat. l Gradually add the milk to the roux, stirring well each time to avoid any lumps forming, until all the milk has been added. l Put the pan back on the heat and, stirring all the time, heat the sauce until it boils and thickens – the sauce should coat the back of the wooden spoon and be smooth and glossy in appearance. l Remove the pan from the heat and add ¾ of the grated cheese. Stir until the cheese has melted. 5. Assemble the dish l Put the roasted vegetables and the cooked pasta into the dish, then pour the sauce over. Topping l Sprinkle the rest of the cheese on top. l Place the dish under a hot grill and heat until golden brown on top. l Serve with a crisp salad and warm crusty bread. How could this recipe be modified … … for a vegan? … for a non-vegetarian? … for a coeliac? … for someone who is lactose intolerant? … to increase the fibre content? … to lower the fat content? What variations could you make to … … the roasted vegetables? … the pasta? … the sauce? … the topping? Section 1: Food, Nutrition and Health Chapter 2 Nutritional needs and health 40