🥗 Part 1: Recipe Planning & Nutrition

1. List the five main components of a balanced dinner meal according to Australian Dietary Guidelines:

2. Which type of carbohydrates are best for managing blood glucose levels?

High GI refined grains

Low GI wholegrain options

Sugary processed foods

White bread and pasta

3. Fill in the blanks about our healthy dinner recipe:

Our vegetable stir-fry contains _____________ protein from chicken breast, _____________ carbohydrates from brown rice, and plenty of _____________ from colourful vegetables. This combination helps maintain stable _____________ levels and provides essential _____________.

🍳 Part 2: Cooking Safety & Hygiene

4. Check all the food safety practices you must follow during cooking:

Wash hands thoroughly before handling food

Use separate chopping boards for meat and vegetables

Cook chicken to at least 75°C internal temperature

Taste food with the same spoon multiple times

Clean surfaces and utensils between tasks

Store leftovers in the refrigerator within 2 hours

5. Describe three safe knife handling techniques:

🥕 Part 3: Ingredient Analysis

6. Match each ingredient with its main nutritional benefit:

1. Chicken breast

2. Brown rice

3. Broccoli

4. Olive oil

5. Capsicum

A. Vitamin C and fibre

B. Healthy monounsaturated fats

C. Complex carbohydrates and B vitamins

D. Lean protein and iron

E. Antioxidants and vitamin A

7. Calculate the approximate cost of our healthy dinner recipe (serves 4):

Chicken breast (500g): $8.50

Brown rice (1 cup): $0.75

Mixed vegetables (400g): $4.20

Olive oil and seasonings: $0.55

Total cost: $_______ Cost per serving: $_______

🩺 Part 4: Diabetes Management & Health

8. How does this meal support someone managing diabetes?

9. True or False - Circle the correct answer:

People with diabetes should avoid all carbohydrates:

True

False

Fibre helps slow down glucose absorption:

True

False

Portion control is important for blood glucose management:

True

False

10. Design a healthy breakfast that follows the same nutritional principles as our dinner:

🤔 Part 5: Reflection & Planning

11. What was the most challenging part of preparing this healthy dinner?

12. How could you modify this recipe to suit different dietary needs?

13. Plan a similar healthy dinner you could prepare at home this week:

Protein source: _________________________

Carbohydrate source: ____________________

Vegetables (list 3): ____________________

Healthy fat source: _____________________

Cooking method: ________________________

14. Rate your confidence in preparing healthy meals (circle one):

Very confident

Somewhat confident

Not very confident

Need more practice

Healthy Dinner Cooking

Healthy Dinner Cooking

🥗 Part 1: Recipe Planning & Nutrition

🍳 Part 2: Cooking Safety & Hygiene

🥕 Part 3: Ingredient Analysis

🩺 Part 4: Diabetes Management & Health

🤔 Part 5: Reflection & Planning

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