“Spring” INTO HEALTHY HABITS
CLASS 2 ADVANCED PREP

We are so excited to cook with you next week and to talk about the impact of food on health and menopause! Our class will focus on setting ourselves up for success.   We’ll be cooking Chicken and Tofu Lettuce Wraps and Roasted Green Beans with Sesame, Shiitake Mushrooms, Ginger and Chilies.

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:

Preheat the oven to 450.

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

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

• 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
Rimmed sheet pan
Tongs
Microplane grater
Medium bowl
Whisk
Large non-stick skillet

Ingredients - List

Produce:

• 1 bunch scallions (8 total)

• 2-inch piece of fresh ginger

• 2 heads of Bibb or Boston lettuce

• 1 red bell pepper

• 1 pound green beans

• 4 ounces shiitake mushrooms

• 1 fresno chili

• 3 cloves garlic

• Small knob of ginger

Pantry: 

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

• ½ cup reduced-sodium soy sauce

• ¼  cup unseasoned rice vinegar

• ¼ cup Chinese rice wine or dry sherry

• Peanut butter (preferably no added sugar)

• Asian chili garlic sauce

• Toasted sesame oil

• Canola oil

• 1, 8-ounce can water chestnuts

• ½ cup coarsely chopped roasted peanuts

• Honey 

• Toasted sesame seeds
  

Other:

• 1, 14-oz package of extra firm tofu

• 1 pound of 93 percent lean ground turkey or chicken

 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 Wraps - have all the ingredients measured and prepped.  We will prep the scallions, peppers and peanuts together.

For the Beans -  have all the ingredients measured and prepped.