Lesson 1Planning Recipes

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.

   ingredient	amount	amount per serving	calories per serving

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 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?

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

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.

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

   1. low calorie?

   2. low fat?

   3. low sodium?

   Be prepared to explain your reasoning.

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