By Bianca Tamburello, Dietetics Student, Sargent College

Did the class Healthy Cooking on a Budget fill up before you got a chance to register? Well have no fears! I’m here to give you the inside scoop along with a delicious SCNC recipe!

The SCNC recognizes that eating well on a budget, especially a student’s budget, can be quite challenging. Each week Lauren Ferraro MS, RD teaches BU students how to stretch their dollar and get proper nutrition at the same time.

In addition to teaching students more about nutrition and how to prepare foods, one of the most important topics covered in Healthy Cooking on a Budget is food safety. While cooking succulent SC Garlic Rosemary Chicken with Lemon Zest, Lauren discussed the importance of proper meat handling.

Follow these tips to keep your food safe and stomach happy.

How should I defrost frozen meat?
Never thaw meat by leaving it on the counter or submerging it in water. Thaw meat in the microwave or in the refrigerator to avoid bacterial growth.

What is the safest way to store meat?
Place meat on the bottom of your refrigerator. Meat juices can look through packaging and contaminate food products down below.

How should I avoid cross contamination in my kitchen?
Designate different cutting boards for meat and vegetables. Also, disinfect the entire counter top or table you are working on.  Microscopic amounts of meat juices can escape or splatter during preparation without your knowledge.

Important Numbers to Remember

40- Keep your refrigerator at 40 degrees F or less to inhibit bacterial growth and slow food spoilage.

165- Heat leftovers to 165 degrees F before consumption. If you do not remember when you made your leftovers, THROW THEM AWAY!

2- Do not let perishable foods and meat sit out for more than 2 hours before refrigeration.

20- Wash your hands for at least 20 seconds with soap under warm water before, after and during cooking.

Adapted from http://www.eatright.org/Public/content.aspx?id=10948 – .ULL2uo5EDRo

Try this SC Garlic Rosemary Chicken with Lemon Zest using proper food safety techniques, of course.  The crowd at the HCB kitchen loved it!

Smiling faces of the HCB crowd. They loved the Garlic Chicken!

Lauren served the garlic chicken with a side of green beans and corn.

SC Garlic Rosemary Chicken with Lemon Zest
Makes 4 Servings

INGREDIENTS
1 lb boneless, skinless chicken breasts
3 cloves garlic, chopped
1 ½ tablespoons rosemary
1 ½ tablespoons olive oil
¼ teaspoon salt and pepper
Zest and juice of ½ lemon

DIRECTIONS

1. Preheat oven to 400 degrees F.
2. Add garlic, rosemary, olive oil, lemon zest, salt and pepper to baking dish.
3. Arrange chicken in the baking dish, toss and coat the chicken with all ingredients, then place in oven. Roast 20 minutes.
4. Add lemon juice and a splash of chicken stock to the dish and combine with pan juices. Return to oven and turn oven off. Let stand for 5minutes longer then remove chicken from the oven. Place baking dish on a trivet and serve, spooning pan juices over chicken.

NUTRITION FACTS (4oz chicken breast)

Sauteed Green Beans
Makes 4 servings

INGREDIENTS
4 cups fresh or frozen green beans
½ cup low-sodium chicken stock
½ teaspoon pepper

DIRECTIONS

Heat chicken stock in sauté pan for 1 minute. Add fresh/frozen green beans and pepper, heat until cooked 3-4minutes.