This past Thursday evening, at BYL’s first cooking class, undergraduate and Friedman students worked together to make a delicious, healthy meal. The class included instruction on knife skills (mincing, dicing, chopping), and how to make a homemade tomato sauce. Attendees also socialized with friends and spoke to Friedman students about the nutrition school and their interest in nutrition and cooking.
Below is the recipe that we prepared: Grilled Veggies w/homemade tomato sauce and orzo. Parts of this meal can be prepared in your dorm or in your apartment. Steaming veggies, like broccoli and pepper, can be done in the microwave. Just add about an inch of water to chopped up veggies in a microwavable bowl; microwave on high for 1-2 minutes until tender but not mushy. For the tomato sauce, you’ll need an oven (or hotplate as we used), but you can also substitute already-prepared sauce from the store for the dish.
Be on the lookout for more FREE cooking classes from BYL in April!!
Recipe: Orzo and Grilled Vegetables with homemade, spicy tomato sauce, Servings: 6
- 2 red bell peppers 2 eggplants
- 3 medium zucchini
- 1 head of broccoli
- 4-6 tablespoons olive oil
- salt and freshly ground pepper
For Tomato Sauce:
- 1-2 tablespoons olive oil
- 1 medium white onion, diced
- 4 cloves garlic, minced
- 2 large cans of whole plum tomatoes
- 3 T tomato paste
- Sprinkle of crushed red pepper
- Pinch of salt
- Dry Orzo- 1 bag
Orzo- Bring 5 quarts of water to a boil. Add orzo and cook 8 minutes, until al dente. Strain & set aside.
Grilled and Steamed Veggies- Preheat a grill or grill pan over a medium-high heat. Cut eggplant into 1 inch rounds, peppers into 4-6 long strips, and zucchini into long strips. Arrange the vegetables in a single layer on a tray or work surface. Toss with olive oil, salt, and pepper. Grill the vegetables in batches until both sides are nicely charred and the vegetables are just tender, about 10 minutes for the pepper, about 8 minutes for the eggplant and onion, and about 6 minutes for the zucchini. Broccoli can be cut into florets and put in microwavable bowl with ½ inch water and heated for 2-3 minutes. When the vegetables are cool enough to handle, cut into 1/2-inch pieces and transfer to a large bowl/tray.
Tomato Sauce – Add olive oil to saucepan over medium heat. Dice onion and mince garlic. Add to saucepan. Cook for 5-7 minutes, until onions are soft and slightly browned. Next, pour cans of whole plum tomatoes into saucepan. Use whisk to break up tomatoes and release their juices. Add tomato paste, crushed red pepper, and salt. Simmer, uncovered, for 10 minutes.
To finish, add grilled and steamed vegetables to drained orzo. Next, pour in enough tomato sauce to lightly coat. Serve topped with freshly grated Parmesan.