When I first started cooking again, I suffered from muscle weakness, as well as memory loss. Standing over a stove was simply more work than I could do. I started with the simplest meal. Place the meat in the oven. Sit and rest for thirty minutes and then place the vegetable pans on the stove top. I was so weak I sat on a stool the last thirty minutes, stirring the vegetables every ten minutes. I couldn't lift the pan of vegetables to take to the table. Eventually, I gained strength and health from the good food I was eating.
Pre Cook Preparation:
Marinate: 1 to 2 hours in the fridge
Honey and garlic sauce, or
Barbecue sauce
A. Timer set to thaw meat for about 2 hours
B. Timer set to the time to begin preparation prior to cooking
C. Timer set for 1 hour later, when meal should be ready to eat
Meal Adaptations:
Physical Accommodations
Long oven mitts and oven rack puller
Cut meat into bite sized pieces before sitting down
Frozen or canned vegetables can be used
Visual Accommodations:
Use colored chopping boards
Potential Food Allergy or Intolerance:
Beef
Butter (lactose)
Pepper
Spices
Mushrooms
Meatless Preparation Avoid:
Beef
Butter
Substitute with: ________________
Utensils:
Fork
Steak knife
Pan: Glass or ceramic oven safe dish with a lid, as large as the meat
Ingredients:
Meat: Choose a 2 pound package of one of the following items:
Bottom round steak
Chuck eye steak
Chuck steak
Eye round steak
Porterhouse steak
Rib steak
Round tip steak
Shoulder top blade steak
T bone steak
Top loin steak
Top sirloin steak
Top round steak, or
Tri tip steak
Vegetables:
Baked potato
4 ounces of mushrooms
1/4 cup sliced onions
Squash with green beans and ham, or
Bacon bits
Other ingredients:
Garlic sprinkled across the top
Dash of salt
Spices such as pepper to taste
Preparation time: 10 minutes
Preparation:
1. Place meat in pan.
It will shrink when cooked. However, to verify it cooks evenly, use a pan as large as the meat is to begin with.
2. Add enough water to cover the bottom of the pan, not enough to cover the steaks.
3. Add a dash or two of salt across the meat.
4. Place pan in oven.
5. Place vegetables in the oven at the same time.
Reminder: Baked potatoes take 1 1/2 hours, so plan accordingly.
Cook Temperature: 350 degrees
Cook Time: 1 hour
Servings: 2 to 3
Storage Solutions: Individual square plastic container, with, or without vegetables
Counter safe: 30 minutes to an hour to cool enough to place in the fridge or freezer
Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources
Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources
Reheat Instructions:
Microwave: Time and temp may vary.
1. Place in a microwave safe dish (not plastic).
2. Heat until food is fully hot and reaches a safe temperature.
3. Minimum 1:25.
Add your microwave time here: _____________.
Stove Top: Time and Temp may vary.
1. Place food in frying pan.
2. Add enough water to almost cover food.
3. Stir frequently while food heats, until thoroughly warm, about 10 minutes.
Add your stove time here: _____________.
Oven Directions: Time and Temp may vary.
1. Place in oven safe pan.
2. Add a little water.
3. Stir frequently while food heats, until thoroughly warm, about 20 minutes.
Add your oven time here: _____________.
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