Lesson 1Planning Recipes

Learning Goal

Let’s choose some recipes for a restaurant.

Activity 1: A Recipe for Your Restaurant

Problem 1

Imagine you could open a restaurant.

  1. Select a recipe for a main dish you would like to serve at your restaurant.

  2. Record the amount of each ingredient from your recipe in the first two columns of the table. You may not need to use every row.

  3. How many servings does this recipe make? Determine the amount of each ingredient in one serving, and record it in the third column of the table.

  4. Restaurants are asked to label how many calories are in each meal on their menu.

    1. Use the nutrition information to calculate the amount of calories from each ingredient in your meal, and record it in the last column of the table.

    2. Next, find the total calories in one serving of your meal.

  5. If a person wants to eat 2,000 calories per day, what percentage of their daily calorie intake would one serving of your meal be?

ingredient

amount

amount per serving

calories per serving

Grains

common measure

mass (g)

calories

fat (g)

sodium (mg)

bagels

1 bagel

99

261

1.31

418

biscuit dough, refrigerated

1 biscuit

58

178

6.14

567

biscuits, dry mix

1 cup

120

514

18.48

1531

bread crumbs

1 oz

28.35

112

1.5

208

bread stuffing, dry mix

1 oz

28.35

109

0.96

398

cornbread, dry mix

1 oz

28.35

119

3.46

232

cornmeal

1 cup

157

581

2.75

11

couscous

1 cup

173

650

1.11

17

croissants

1 oz

28.35

115

5.95

132

croutons

oz

14.2

66

2.6

155

egg noodles

1 cup

38

146

1.69

8

English muffins

1 oz

28.35

67

0.51

132

focaccia bread

1 piece

57

142

4.5

320

French bread

1 oz

28.35

77

0.69

171

frybread

1 piece

152

502

18.57

500

grits

1 tbsp

9.7

36

0.12

0

hamburger or hotdog buns

1 roll

44

123

1.72

217

millet

1 cup

200

756

8.44

10

multigrain bread

1 oz

28.35

75

1.2

108

naan bread

1 piece

90

262

5.09

418

oats

1 cup

81

307

5.28

5

pasta

1 cup

91

338

1.37

5

phyllo dough

1 oz

28.35

85

1.7

137

pie crust, refrigerated

1 crust

229

1019

58.3

937

pita bread

1 oz

28.35

8

0.34

152

potato chips

1 oz

28

149

9.51

148

potato flour

1 cup

160

571

0.54

88

pretzels

1 oz

28.35

109

0.83

352

puff pastry, frozen

1 oz

28.35

156

10.8

71

puffed rice cereal

1 cup

14

56

0.07

0

quinoa

1 cup

170

626

10.32

8

ramen noodles

1 package

81

356

14.25

1503

rice flour

1 cup

158

578

2.24

0

rice noodles

2 oz

57

207

0.32

104

rice, brown

1 cup

185

679

5.92

9

rice, white

1 cup

185

675

1.22

9

rice, wild

1 cup

160

571

1.73

11

rye flour

1 cup

128

416

2.84

3

saltine crackers

5 crackers

14.9

62

1.29

140

taco shells

1 shell

12.9

61

2.81

42

tortilla chips

1 oz

28.35

134

5.86

93

tortillas

1 tortilla

49

146

3.71

364

tostada shells

1 piece

12.3

58

2.88

81

wheat bread

1 slices

29

79

1.31

137

wheat flour

1 cup

125

455

1.22

2

wheat rolls

1 roll

28

76

1.76

147

white bread

1 slice

29

77

0.97

142

wonton wrappers

1 oz

28.35

82

0.43

162

Fruits and Vegetables

common measure

mass (g)

calories

fat (g)

sodium (mg)

acorn squash

1 cup

140

56

0.14

4

ancho peppers, dried

1 pepper

17

48

1.39

7

apple juice

1 cup

248

114

0.32

10

apple juice, frozen concentrate

6 fl oz

211

350

0.78

53

apples

1 cup

110

53

0.14

0

applesauce

1 cup

246

167

0.42

5

apricots

1 cup

155

74

0.6

2

apricots, canned

1 cup

219

182

0.24

9

artichokes

1 artichoke

128

60

0.19

120

asparagus

1 cup

134

27

0.16

3

avocados

1 cup

150

240

22

10

bamboo shoots, canned

1 cup

131

25

0.52

9

bananas

1 cup

225

200

0.74

2

beets

1 cup

136

58

0.23

106

beets, canned

1 cup

246

74

0.22

352

bell peppers, green

1 cup

149

30

0.25

4

bell peppers, red

1 cup

149

46

0.45

6

blackberries

1 cup

144

62

0.71

1

blueberries

1 cup

148

84

0.49

1

blueberries, frozen

1 cup

155

79

0.99

2

broccoli

1 cup

91

31

0.34

30

broccoli, frozen

10 oz

95

28

0.32

16

brussels sprouts

1 cup

88

38

0.26

22

brussels sprouts, frozen

cup

95

39

0.39

10

butternut squash

1 cup

140

63

0.14

6

cabbage

cup

35

8

0.06

6

cantaloupe

1 cup

177

60

0.34

28

carrots

1 cup

128

52

0.31

88

cauliflower

1 cup

107

27

0.3

32

celery

1 cup

101

16

0.17

81

chayote

1 cup

132

25

0.17

3

cherries

1 cup

138

87

0.28

0

chives

1 tbsp

3

1

0.02

0

clementines

1 fruit

74

35

0.11

1

coconut

1 cup

80

283

26.79

16

collards

1 cup

36

12

0.22

6

corn

1 cup

145

125

1.96

22

corn, frozen

1 cup

136

120

1.06

4

cranberries

1 cup

110

51

0.14

2

cranberries, dried

cup

40

123

0.44

2

cranberry sauce, canned

1 cup

277

440

0.42

14

cucumber

1 cup

133

16

0.21

3

currants

1 cup

112

63

0.22

1

dates

1 date

24

66

0.04

0

edamame, frozen

1 cup

118

129

5.58

7

eggplant

1 cup

82

20

0.15

2

feijoa

1 cup

243

148

1.02

7

figs

1 large

64

47

0.19

1

fruit cocktail, canned

1 cup

242

138

0.17

15

grape juice

1 cup

253

152

0.33

13

grapefruit

1 cup

230

74

0.23

0

grapes

1 cup

151

104

0.24

3

green beans

1 cup

100

31

0.22

6

green beans, canned

1 cup

135

28

0.55

362

green beans, frozen

1 cup

121

47

0.25

4

guavas

1 cup

165

112

1.57

3

hearts of palm, canned

1 cup

146

41

0.91

622

hominy, canned

1 cup

165

119

1.45

569

honeydew

1 cup

170

61

0.24

31

jalapenos

1 cup

90

26

0.33

3

jicama

1 cup

120

46

0.11

5

kale

1 cup

16

8

0.15

6

leeks

1 cup

89

54

0.27

18

lemon juice

1 cup

244

54

0.59

2

lemon peel

1 tbsp

6

3

0.02

0

lemonade, frozen concentrate

1 fl oz

36.5

72

0.26

3

lemons

1 cup

212

61

0.64

4

lettuce, butterhead

1 cup

55

7

0.12

3

lettuce, green leaf

1 cup

36

5

0.05

10

lettuce, iceberg

1 cup

72

10

0.1

7

lettuce, red leaf

1 cup

28

4

0.06

7

lettuce, romaine

1 cup

47

8

0.14

4

limes

1 lime

67

20

0.13

1

Mandarin oranges, canned

1 cup

252

154

0.25

15

mangoes

1 cup

165

99

0.63

2

maraschino cherries

1 cherry

5

8

0.01

0

mashed potatoes, dehydrated flakes

1 cup

60

212

0.25

46

mushrooms

1 cup

70

15

0.24

4

nopales

1 cup

86

14

0.08

18

okra

1 cup

100

33

0.19

7

olives, canned

1 tbsp

8.4

10

0.9

62

onions

1 cup

160

64

0.16

6

onions, frozen, chopped

10 oz

95

28

0.1

11

orange juice

1 cup

249

122

0.3

5

orange juice, frozen concentrate

1 cup

262

388

0.66

18

orange peel

1 tbsp

6

6

0.01

0

oranges

1 cup

180

85

0.22

0

papayas

1 cup

145

62

0.38

12

parsnips

1 cup

133

100

0.4

13

peaches

1 cup

154

60

0.38

0

peaches, canned

1 cup

251

136

0.08

13

pears

1 cup

140

80

0.2

1

pears, canned

1 cup

251

143

0.08

13

peas

1 cup

145

117

0.58

7

peas, frozen

1 cup

134

103

0.54

145

pickles, dill

1 spear

35

4

0.1

283

pickles, sweet

1 cup

160

146

0.66

731

pineapple

1 cup

165

82

0.2

2

pineapple, canned

1 cup

181

109

0.2

2

plantains

1 cup

148

181

0.55

6

plums

1 cup

165

76

0.46

0

pomegranate juice

1 cup

1249

134

0.72

22

pomegranates

cup

87

72

1.02

3

portabella mushrooms

1 cup

86

19

0.3

8

potatoes, frozen hash browns

cup

105

86

0.65

23

potatoes, red

cup

75

52

0.11

14

potatoes, russet

cup

75

59

0.06

4

prickly pears

1 unit

149

61

0.76

7

pumpkin

1 cup

116

30

0.12

1

pumpkin, canned

1 cup

245

83

0.69

12

radishes

1 cup

116

19

0.12

45

raisins

1 cup

165

493

0.76

18

raspberries

1 cup

123

64

0.8

1

rhubarb

1 cup

122

26

0.24

5

sauerkraut

1 cup

142

27

0.2

939

serrano peppers

1 cup

105

34

0.46

10

shallots

1 tbsp

10

7

0.01

1

shiitake mushrooms

1 piece

19

6

0.09

2

soybeans

1 cup

256

376

17.41

38

spinach

1 cup

30

7

0.12

24

spinach, frozen

1 cup

156

45

0.89

115

strawberries

1 cup

152

49

0.46

2

strawberries, frozen

1 cup

221

77

0.24

4

summer squash

1 cup

113

18

0.2

2

sweet onions

1 serving

148

47

0.12

12

sweet potato

1 cup

133

114

0.07

73

sweet potato, canned

1 cup

196

212

0.63

76

Swiss chard

1 cup

36

7

0.07

77

tangerines

1 cup

195

103

0.6

4

taro

1 cup

104

116

0.21

11

tomatillos

1 tomatillo

34

11

0.35

0

tomato juice, canned

1 cup

243

41

0.7

615

tomato sauce, canned

1 cup

245

59

0.74

1161

tomato soup, canned, condensed

1 cup

148

98

0.65

558

tomatoes

1 cup

149

27

0.3

7

tomatoes, sun-dried

1 cup

54

139

1.6

58

turnip greens

1 cup

55

18

0.16

22

turnips

1 cup

130

36

0.13

87

water chestnuts, canned

cup

70

35

0.04

6

watermelon

1 cup

154

46

0.23

2

winter squash

1 cup

116

39

0.15

5

yams

1 cup

150

177

0.26

14

zucchini

1 cup

124

21

0.4

10

Meat

common measure

mass (g)

calories

fat (g)

sodium (mg)

bacon

1 slice

26

106

10.21

122

bratwurst

2.33 oz

66

196

17.38

560

chicken leg

3 oz

85

182

13.56

71

chicken thigh

1 piece

193

427

32.06

156

chicken wing

1 piece

107

204

13.75

90

chicken, light meat

1 lb

88

100

1.45

60

chorizo

1 oz

28.35

129

10.85

350

cod

3 oz

85

61

0.17

93

crab

3 oz

85

73

0.82

251

crayfish

3 oz

85

61

0.82

53

elk

1 oz

28.35

31

0.41

16

ground beef, 70% lean

4 oz

113

375

33.9

75

ground beef, 90% lean

4 oz

113

199

11.3

75

ground pork, 84% lean

4 oz

113

246

18.08

77

ground pork, 96% lean

4 oz

113

137

4.52

76

ground turkey, 85% lean

4 oz

85

153

10.66

46

ground turkey, 93% lean

1 oz

28.35

43

2.36

20

halibut

3 oz

85

77

1.13

58

ham

1 oz

28.35

38

1.53

319

hot dogs

1 piece

51

141

12.33

498

kielbasa

3 oz

85

276

25.19

789

lamb

1 oz

28.35

38

1.5

18

lobster

1 lobster

150

116

1.12

634

mahimahi

3 oz

85

72

0.6

75

pepperoni

3 oz

85

428

39.34

1345

pork ribs

1 rib

128

242

15.13

81

pork sausage

1 piece

25

72

6.2

185

pork tenderloin

3 oz

85

102

3

44

salmon

1 fillet

108

373

12.34

55

shrimp

3 oz

85

72

0.43

101

tofu

cup

126

98

5.25

15

trout

1 fillet

79

111

4.88

40

tuna, canned

1 oz

28.35

24

0.27

70

turkey

1 serving

85

92

2.12

105

Nuts, Beans, and Seeds

common measure

mass (g)

calories

fat (g)

sodium (mg)

almonds

1 cup

143

828

71.4

1

baked beans, canned

1 cup

254

239

0.94

871

black beans, canned

1 cup

240

218

0.7

331

black beans, dry

1 cup

194

662

2.75

10

black-eyed peas, canned

1 cup

240

185

1.32

703

black-eyed peas, dry

1 cup

167

561

2.1

27

broadbeans (fava beans), canned

1 cup

256

182

0.56

1160

broadbeans (fava beans), dry

1 cup

150

512

2.3

20

cashews

1 oz

28.35

157

12.43

3

chia seeds

1 oz

28.35

138

8.71

5

chickpeas (garbanzo beans), canned

1 cup

240

211

4.68

667

chickpeas (garbanzo beans), dry

1 cup

200

756

12.08

48

flaxseed

1 tbsp

10.3

55

4.34

3

great northern beans, canned

1 cup

262

299

1.02

969

great northern beans, dry

1 cup

183

620

2.09

26

kidney beans, canned

1 cup

256

215

1.54

758

kidney beans, dry

1 cup

184

613

1.53

44

lentils, dry

1 cup

192

676

2.04

12

lima beans, canned

1 cup

241

190

0.41

810

lima beans, frozen

1 cup

164

216

0.72

85

macadamia nuts

1 cup

134

962

101.53

7

navy beans, canned

1 cup

262

296

1.13

880

navy beans, dry

1 cup

208

701

3.12

10

peanut butter

2 tbsp

32

191

16.22

136

peanuts

1 oz

28.35

166

14.08

116

pecans

1 cup

109

753

78.45

0

pine nuts

1 cup

135

909

92.3

3

pinto beans, canned

1 cup

240

197

1.34

643

pinto beans, dry

1 cup

193

670

2.37

23

pistachios

1 cup

123

689

55.74

1

pumpkin seeds

1 cup

129

721

63.27

9

sesame seeds

1 cup

144

825

71.52

16

sunflower seeds

1 cup

46

269

23.67

4

Dairy

common measure

mass (g)

calories

fat (g)

sodium (mg)

almond milk

1 cup

262

39

2.88

186

blue cheese

1 oz

28.35

100

8.15

325

butter

1 pat

5

36

4.06

1

cheddar cheese

1 cup

132

533

43.97

862

coconut milk

1 cup

226

445

48.21

29

cottage cheese

4 oz

113

111

4.86

411

cream cheese

1 tbsp

14.5

51

4.99

46

egg white

1 large

33

17

0.06

55

egg yolk

1 large

17

55

4.51

8

eggs

1 large

50

72

4.76

71

evaporated milk

1 cup

252

270

5.04

252

feta cheese

1 cup

150

396

31.92

1376

heavy whipped cream

1 cup

120

408

43.3

32

margarine

1 tbsp

14.2

101

11.38

4

milk, 1%

1 cup

244

102

2.37

107

milk, 2%

1 cup

244

122

4.83

115

milk, skim

1 cup

245

83

0.2

103

milk, whole

1 cup

244

149

7.93

105

mozzarella cheese

1 cup

132

389

26.11

879

Parmesan cheese

1 cup

100

420

27.84

1804

powdered milk

1 cup

68

243

0.49

373

queso fresco cheese

1 cup

122

365

29.06

916

rice milk

1 cup

240

113

2.33

94

sour cream, light

1 tbsp

12

16

1.27

10

soymilk

1 cup

243

80

3.91

90

Swiss cheese

1 cup

132

519

40.91

247

yogurt

6 oz

170

107

2.64

119

Other

common measure

mass (g)

calories

fat (g)

sodium (mg)

agave syrup

1 tsp

6.9

21

0.03

0

allspice

1 tsp

1.9

5

0.17

1

baking powder

1 tsp

4.6

2

0

488

baking soda

1 tsp

4.6

0

0

1259

balsamic vinegar

1 tbsp

16

14

0

4

barbecue sauce

1 tbsp

17

29

0.11

175

basil

1 tsp

0.7

2

0.03

1

bay leaf

1 tsp

0.6

2

0.05

0

black pepper

1 tsp

2.3

6

0.07

0

brown sugar

1 tsp

3

11

0

1

canola oil

1 tbsp

14

124

14

0

chicken bouillon

1 cube

4.8

10

0.23

1152

chicken broth

1 cup

249

15

0.52

924

chili powder

1 tsp

2.7

8

0.39

77

chocolate syrup

1 cup

304

1064

27.06

1052

cilantro

cup

4

1

0.02

2

cinnamon

1 tsp

2.6

6

0.03

0

cloves

1 tsp

2.1

6

0.27

6

cocoa powder

1 cup

86

196

11.78

18

coconut oil

1 tbsp

13.6

121

13.47

0

coffee

1 fl oz

29.6

0

0.01

1

corn syrup

1 cup

341

965

0.68

211

cornstarch

1 cup

128

488

0.06

12

cream of chicken soup

cup

126

113

7.27

885

cream of mushroom soup

cup

126

100

6.68

871

cream of tartar

1 tsp

3

8

0

2

cumin

1 tsp

2.1

8

0.47

4

curry powder

1 tsp

2

6

0.28

1

dill

1 tsp

2.1

6

0.31

0

dulce de leche

1 tbsp

19

60

1.4

25

enchilada sauce

cup

56

17

0.51

306

garlic

1 clove

3

4

0.01

0.5

garlic powder

1 tsp

3.1

10

0.02

2

ginger

1 tsp

1.8

6

0.08

0

gravy, canned

1 cup

233

1

5.5

1305

honey

1 cup

339

25

0

14

horseradish

1 tsp

5

35

0.03

21

hot sauce

1 tsp

4.7

56

0.02

124

hummus

1 tbsp

15

17

1.44

57

Italian dressing

1 tbsp

14.7

35

3.1

146

jams, jellies, and preserves

1 tbsp

20

56

0.01

6

ketchup

1 tbsp

17

17

0.02

154

lard

1 tbsp

12.8

115

12.8

0

maple syrup

1 tbsp

20

52

0.01

2

marshmallows, mini

1 cup

50

159

0.1

40

mayonnaise

1 tbsp

15

103

11.67

73

molasses

1 cup

337

977

0.34

125

mustard

1 tsp

5

3

0.17

55

mustard powder

1 tsp

2

10

0.72

0

olive oil

1 tbsp

13.5

119

13.5

0

onion powder

1 tsp

2.4

8

0.02

2

onion soup mix

1 tbsp

7.5

22

0.03

602

oregano

1 tsp

1

3

0.04

0

paprika

1 tsp

2.3

6

0.3

2

parsley

1 tsp

0.5

1

0.03

2

pasta sauce

cup

132

66

2.13

577

pesto

cup

63

263

23.69

380

pizza sauce

cup

63

34

0.72

219

poultry seasoning

1 tsp

1.5

5

0.11

0

powdered sugar

1 cup

120

467

0

2

ranch dressing

1 tbsp

15

64

6.68

135

rosemary

1 tsp

1.2

4

0.18

1

sage

1 tsp

0.7

2

0.09

0

salsa

2 tbsp

36

10

0.06

256

salt

1 tsp

6

0

0

2325

shortening

1 tbsp

12.8

113

12.8

0

soy sauce

1 tbsp

16

8

0.09

879

sugar

1 packet

2.8

11

0

0

sweet and sour sauce

2 tbsp

35

52

0.01

130

taco seasoning

2 tsp

5.7

18

0

411

tartar sauce

2 tbsp

30

63

5.01

200

tea, black

1 fl oz

29.6

0

0

1

tea, green

1 cup

245

2

0

0

teriyaki sauce

1 tbsp

18

16

0

690

thyme

1 tsp

1

3

0.07

1

vanilla extract

1 tsp

4.2

12

0

0

vegetable broth

1 cup

221

11

0.15

654

vinegar

1 tbsp

14.9

3

0

0

wasabi

1 tbsp

20

58

2.18

678

water

1 fl oz

29.6

0

0

1

watercress

1 cup

34

4

0.03

14

Worcestershire sauce

1 tbsp

17

13

0

167

yeast

1 tsp

4

13

0.3

2

Are you ready for more?

Problem 1

The labels on packaged foods tell how much of different nutrients they contain. Here is what some different food labels say about their sodium content.

  • cheese crackers, 351 mg, 14% daily value

  • apple chips, 15 mg, <1% daily value

  • granola bar, 82 mg, 3% daily value

Estimate the maximum recommended amount of sodium intake per day (100% daily value). Explain your reasoning.

Activity 2: Health Claims

Problem 1

For a meal to be considered:

  • “low calorie”—it must have 120 calories or less per 100 grams of food.

  • “low fat”—it must have 3 grams of fat or less per 100 grams of food.

  • “low sodium”—it must have 140 milligrams of sodium or less per 100 grams of food.

Does the meal you chose in the previous activity meet the requirements to be considered:

  1. low calorie?

  2. low fat?

  3. low sodium?

Problem 2

Select or invent another recipe you would like to serve at your restaurant that does meet the requirements to be considered either low calorie, low fat, or low sodium. Show that your recipe meets that requirement. Organize your thinking so it can be followed by others.

ingredient

amount
per serving

calories
per serving

fat
per serving

sodium
per serving