Heartland Cuisine: Fundamental Food Concepts

Posted 5/23/23

New class at Iroquois School teaches fundamental cooking

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Heartland Cuisine: Fundamental Food Concepts


Iroquois School’s new food class is a success!

Iroquois School was able to add a new food class this spring, Fundamental Food Concepts. Five young men were able to take the class. When asked why they wanted to take the class, they said they wanted to be able to cook on their own.

It was a successful semester for the class. The young men were in the kitchens at least three times a week and they were able to learn how to cook a variety of things, from deep fried Oreos to biscuits and gravy, to homemade chicken stock, to full meals. Each member of the class has contributed his favorite recipe, which was made during this class.

The school is excited to continue to offer this class next year. Vicki Dant is the Iroquois FACS teacher.

Dawson, Braxton and Haydon making crab rangoon

Beef and Broccoli
Braxton’s favorite recipe from class

    2/3 cup soy sauce
    Juice of ½ lime
    3 Tablespoons packed brown sugar
    2 Tablespoons corn starch
    Black pepper
    1 pound sirloin steak, sliced thinly against the grain
    2 Tablespoons vegetable oil
    3 cloves garlic; minced
    1/3 cup beef broth
    2 teaspoons Siracha (optional)
    1 head broccoli, cut into florets
    Sesame seeds, for garnish

In a medium bowl, whisk 1/3 cup soy sauce, lime juice, 1 Tablespoon brown sugar, and 1 Tablespoon cornstarch until combined. Add steak, season with salt and pepper, and toss until steak is coated. Marinate 20 minutes.

In a large skillet over medium-high heat, heat oil. Add steak in a single layer, working in batches if needed, and cook until seared, about 2 minutes per side. Remove steak and set aside.

Stir in garlic and cook until fragrant, about 1 minute. Stir in remaining 1 Tablespoon cornstarch until garlic is coated, then stir in broth, remaining 2 Tablespoons brown sugar, remaining 1/3 cup soy sauce, and Sriracha. Bring mixture to a simmer. Add broccoli and simmer until tender, about 5 minutes. Season sauce with salt and pepper (if necessary), then return steak to skillet.

Garnish with sesame seeds and green onions before serving.

Root Beer Pie
Haydon’s favorite recipe from class (credit given to Carla Reilly)

    8 ounces carton whipped topping; divided.
    ¾ cup cold diet root beer
    ½ cup fat-free milk

    1 package instant vanilla pudding mix
    1 graham cracker crust (9 inches)

(Set aside and refrigerate ½ cup whipped cream for garnish)

In a large bowl, whisk the root beer, milk and pudding mix for 2 minutes. Fold in half the remaining whipped topping spread over the graham cracker crust. Spread pudding mixture over whipped topping.

Spread remaining whipped topping over the pie. Refrigerate for at least 8 hours.

Garnish with set aside whipped topping.

Chicken Noodle Soup
Logan’s favorite recipe from class

    1 Tablespoon butter
    ½ cup chopped onion
    ½ cup chopped celery
    4 (14.5-ounce) cans chicken broth
    1 (14.5-ounce) can vegetable broth
    ½ pound chopped cooked chicken breast
    1 ½ cups egg noodles
    1 cup sliced carrots
    ½ teaspoon dried basil
    ½ teaspoon dried oregano
    Salt and ground black pepper to taste

Melt butter in a large pot over medium heat. Add onion and celery and cook until just tender, about 5 minutes.

Add chicken broth, vegetable broth, chicken, egg noodles, carrots, basil, oregano, salt, and pepper. Stir to combine and bring to a boil.

Reduce heat and simmer for 20 minutes.

Logan preparing to bake.

Chicken Alfredo
Dawson’s favorite recipe from class

    16 ounces dry pasta

For chicken:
    1 pound chicken breast
    1 teaspoon Italian seasoning
    ¾ teaspoon salt

    ¼ teaspoon pepper
    2 Tablespoons olive oil
    1 Tablespoon butter

For sauce:
    ½ cup butter
    2 cups heavy whipping cream
    1 clove garlic minced
    ¾ teaspoon garlic powder
    ¼ teaspoon salt
    ¼ teaspoon pepper
    2 cups freshly grated Parmesan cheese

Make the noodles per package instructions.

Season chicken breasts with Italian seasoning, salt and pepper

Warm the olive oil over medium-high heat in a large skillet. Once it simmers, add the chicken and leave undisturbed for 5-7 minutes, until bottom is golden brown. Flip and add in 1 Tablespoon butter. Cook for 5-7 more minutes.

Transfer chicken to a cutting board and let rest for 3 minutes, then cut into ½-inch thick slices

In the same pan, add butter and cream. whisk until butter has melted. Add in the minced garlic, garlic powder, Italian seasoning, salt and pepper, whisk until smooth. Bring to a simmer (don’t boil) and cook for 3-4 minutes, whisking constantly until it thickens.

Stir in Parmesan cheese, just until it is melted and sauce is smooth.

Eat with chicken over the fettuccine pasta.

Crab Rangoon
Toby’s favorite recipe from class

    1 cube cream cheese
    2 ounces crab meat, finely diced*
    1 Tablespoon steak sauce
    1 pinch salt
    20 won ton wrappers
    Oil (for deep frying)

Mix all the cream cheese (room temperature), crab meat, steak sauce, and salt in a bowl. Stir to blend well. Place about 1 Tablespoon of the cream cheese filling in the middle of a wonton wrapper.

Dab some water on the outer edges of the wonton wrapper and fold the two ends of the wrapper together. Fold the other two ends to make a tiny parcel. Pinch to seal tight and make sure that there is no leakage.

Heat a pot of oil for deep-frying and fry the crab rangoon until golden brown. Dish out with a strainer or slotted spoon, draining the excess oil by laying the crab rangoon on a dish lined with paper towels.

Let the crab rangoon cool down a bit before serving them with sweet and sour sauce.

* Can also use 2 sticks imitation crab meat