Little Sprouts Week 5
Advanced Prep

We are so excited to cook with you next week and to talk about the impact of food on health.  We’ll be making Moroccan Meatballs with Spaghetti Squash and Build Your Own Salad Bar with Lemon Herb Dressing.

To make the most of our time together, there are a few things you will need to do in advance of the class, so please read closely:

• Ensure that you have all of the ingredients listed for the recipe

• Ensure that you have all the equipment needed on the equipment list

  • Preheat the oven to 400 degrees and put prepped squash in oven (step one of recipe)

• Measure and prepare your ingredients in advance 

• This is a VERY important step to make things run as smoothly as possible.  Here is a link to a nice video explaining how to prepare your space before cooking: 

  • Simple video (1 min) here: https://www.youtube.com/watch?v=ll2QRgNAdzc

• If you want to get a headstart you can view this video on basic knife skills, some of which we will go over in class.

  • https://stellaculinary.com/cooking-videos/culinary-knife-skills

Equipment - List

Chef’s knife
Cutting board
Measuring spoons
Liquid measuring cup
Dry measuring cups
12-inch skillet
Rimmed baking sheet
Wooden spoon
1 large bowl
1 medium bowl

Ingredients - List

Produce:

• 1 medium size spaghetti squash (approx 2.5 lbs)

• 2 onions

• 6 cloves of garlic

• 1 small zucchini

• 1 bunch of parsley, cilantro or combination of both

• Look at ingredients for salad; pick one from greens, 2-3 from vegetables and look at optional add-ins and include what you like.

• We’ll be making the Lemon Herb Dressing - if you would prefer a different version, have those ingredients on hand.

• 1 lemon

• 1 clove garlic
  

Pantry: 

• Extra-virgin olive oil 

• Kosher salt (alternative - sea salt or iodized salt) and fresh ground black pepper

• Garam Marsala

• Cinnamon

• Cumin

• Paprika

• Cayenne Pepper

• Quick oats (not old fashioned oats)

• Tomato paste

• 14 oz. can diced tomatoes

• 3 cups chicken broth

• We’ll be making the Lemon-Herb Dressing (honey, Dijon, and olive oil) - if you would prefer a different version, have those ingredients on hand.

• Look at ingredients for salad; look at optional add-ins and include what you like.
  

Other:

• 1 pound ground chicken or turkey - 93% fat, not 99% lean

• 1 egg

To do ahead:

• Measure all ingredients and prepare your work surface as described in the video : https://www.youtube.com/watch?v=ll2QRgNAdzc
  

For the Meatballs- have all the ingredients measured and prepped. Squash should be prepped and in a 400 degree oven on a rimmed baking sheet before class starts (or precooked)

For the Salad-  have all the ingredients measured and prepped.  Pick the ingredients that you like and follow along.