Assignment Notes – Task 2

Target Audience – Young Adults to Adults (18-25)

Activity Level – Full time University Student

Portion Size suitable for our age group – 2 ½ Cups

Special Needs our age group requires

·      Calcium

·      Whole grains

·      Produce

·      Adequate nutrition is important during the young adult years for proper growth and development. Today's teenagers consume more than the recommended amounts of fat, added sugars and simple carbohydrates and inadequate amounts of whole grains, produce, zinc, iron and calcium. Focusing on including the necessary nutrients in a young adult's diet can help him have more energy and be healthier.

Recipe - Avocado Pesto Chicken Pasta http://www.taste.com.au/recipes/24730/avocado+pesto+chicken+pasta

.     Step 1:

.     Make avocado pesto Process basil, pine nuts, parmesan, garlic and avocado until finely chopped. With motor running, add oil in a slow, steady stream. Process to combine. Transfer to a bowl. Cover surface with plastic wrap.

.     Step 2:

.     Heat oil in a non-stick frying pan over medium-high heat. Cook chicken for 5 to 7 minutes each side or until browned and cooked through. Transfer to a plate. Set aside, covered, for 5 minutes. Thinly slice chicken.

.     Step 3:

.     Meanwhile, cook pasta in a saucepan of boiling salted water, following packet directions, until tender. Drain. Transfer to a large bowl. Cover to keep warm.

.     Step 4:

.     Remove tomatoes from stem, keeping stalks intact. Add tomatoes to frying pan. Cook, turning, for 3 to 5 minutes or until just starting to collapse.

Step 5:

Add pesto, tomatoes, cream, spinach and chicken to pasta. Season with salt and pepper. Toss gently to combine. Top with avocado and pine nuts. Serve.

3 ideas for your pasta dish

-       Avocado Pesto Chicken Pasta

http://www.taste.com.au/recipes/24730/avocado+pesto+chicken+pasta

-     Creamy gnocchi, chicken and semi-dried tomato bake http://www.taste.com.au/recipes/29453/creamy+gnocchi+chicken+and+semi+dried+tomato+bake

-       Low fat Pasta Carbonara

http://www.taste.com.au/recipes/7556/low+fat+pasta+carbonara

Flavour or Concept you may produce:

Chosen Pasta Recipe: Avocado Pesto Chicken Pasta

Why we have chosen it: We have chosen this recipe, as it is a recipe that Sophie and I have never cooked and thought it would be a good opportunity to branch out our cooking skills with something new. It is also a healthy choice as it provides many nutrients, including protein from chicken, low in cholesterol and sodium levels and the pesto provides low cholesterol levels.

Nutrients in each ingredient:

Cooked Pasta:

-       246 Calories

-       Low in saturated fat and cholesterol

-       High in sodium

Olive Oil:

-       1910 Calories

-       Low in cholesterol and sodium

Chicken Breasts Fillets:

-       490 Calories

-       8% Calcium

Dried Linguine Pasta:

-       200 Calories

-       2.0g Dietary Fibre

Cherry Truss Tomatoes:

-       27 Calories

-       Low in sodium and very low in saturated fat and cholesterol

-       Good source of Vitamin E

Light Cooking Cream:

-       Very low in Sodium

-       350 Calories

-       3g of Protein

Baby Spinach:

-       89 Calories

-       6g Protein

-       Very good source of Dietary Fibre, Protein and Vitamin E

Avocado:

-       Very low in Cholesterol and sodium

-       Good source of Dietary Fibre and Vitamin C

-        240 Calories

Toasted Pine Nuts:

-       909 Calories

-       18g Protein

-       Very low in Cholesterol and Sodium

-       Very good source of Manganese

Fresh Basil Leaves:

-       1 Calories

-       Low levels of Saturated fat

-       Very low levels of Cholesterol and Sodium

-       Good source of Protein

-       Good Source of Vitamin A and C

Parmesan Cheese:

-       431 Calories

-       38g Protein

-       Good source of Phosphorus and Calcium

Clove:

-       21 Calories

-       Good source of Vitamin E and, Calcium and iron

-       Good source of Magnesium