Pareesa healthy meal

Nutrition

ProjectBy Pareesa Iqbal

5-AR

The Menu

Tabouleh Salad

Lentil Soup

Whole wheat pita pocket filled with chicken

Mini pineapple and cream tart

Ingredients Tabouleh Salad

Ingredients

2 teaspoons olive oil

4 teaspoons lemon juice

3 cups chopped fresh parsley

¼ cup chopped fresh mint

1 tomato, chopped

1 cucumber - peeled, seeded and chopped

½ cup bell pepper

1/2 teaspoon salt

ground black pepper to taste

Directions

Chop parsley, mint, tomato, and cucumber.

In a small bowl, add olive oil, lemon juice, salt,

and pepper to make dressing. Mix well.

Add dressing to the chopped vegetables.

Serve

Ingredients Whole Wheat Pita Pockets

Ingredients-

3 chicken breasts

½ teaspoon salt

½ cup sliced onions

½ cup sliced yellow bell pepper

½ cup sliced tomatoes

½ cup chopped lettuce

Ground black pepper to taste

5 whole-wheat pita bread

1 teaspoon lemon juice

1 teaspoon olive oil

1 teaspoon butter

¼ cup yogurt

¼ cup chopped cilantro

2 teaspoons garlic paste

Directions-

In a frying pan, heat the butter and olive oil.

Add chicken and fry until the color changes.

Add one-teaspoon garlic, salt, and black pepper. Cover and let cook until chicken is tender.

Add the sliced onions and bell pepper and cook for one minute.

In a small bowl, add yogurt and mix in chopped cilantro and 1 teaspoon garlic

Heat up the whole-wheat pita bread and cut a slit to make a pocket.

To fill the pita pocket, first add a layer of chopped lettuce, then the chicken mixture, drizzle a teaspoon of the yogurt dressing and finally the tomatoes on top.

Serve warm.

Ingredients Lentil Soup

Ingredients-

1 cup red lentils

1 clove garlic

1/2 cup onion chopped

1/2 teaspoon salt

1 tablespoon vegetable oil

1 teaspoon lemon juice

Directions

In a large soup pot, add lentils with 2 cups water.

Add salt and garlic.

Bring to a boil. Reduce heat, and simmer for at least 1 hour.

Mash the lentils into a smooth paste.

Add another cup of water and bring to boil.

In a frying pan heat the oil and add onions.

When onions are slightly browned pour over the lentil.

Add lemon.

Serve hot.

Ingredients Mini Pineapple Tartlets

Ingredients-

5 mini home made tartlet pastry shells

½ cup chopped pineapple

¼ cup whipping cream

Directions-

Bake the prepared tartlet shells.

Fill with pineapple chunks.

Drizzle whipped cream on top.

Serve

Nutrition Facts

0 1 2 3 4 5

Vegetables

Grains

Fruits

Dairy

Protien

Food Groups

Nutritional Value in Percentage

Cholestrol 23%

Total Fat 22%

Sodium 47%

Carbohydrates25%

Shopping for Ingredients

Preparation

Serving

My thoughts……

Some things that I would’ve changed was to

use less sodium and use my time more

wisely.

My favorite part was doing the cooking which

is something I have always loved.

My least favorite part was thinking about what

was something unique I could do for my

presentation.

Pareesa’s Kitchen Tips Always wash you vegetables and fruits really well!

Dry your veggies well or use a spinner so your salad is not

watery.

When handling raw meat, separate it from fruits, vegetables,

and other foods.

Wash your hands!