1. PDH/PE Assessment Task By Arslaan Afridi

2. 1 st Meal (Breakfast)- Fruit, Cheese and Walnuts Ingredients: Apple, Cheddar Cheese, Walnuts Steps: 1. Cut an apple in half 2. Cut Cheddar Cheese into cubes 3. Place Cheese and Apple into the bowl 4. Add Walnuts to the bowl

3. 2 nd Meal (Lunch)-Asian Chicken Salad Ingredients: 1 Boneless, Skinless Chicken Breast, 1 tablespoon of fish sauce, 1 tablespoon of zest and juice, 1 tablespoon of caster sugar, 100g bag of mixed salad leaves, large coriander, ¼ red onion, ½ chilli, ¼ cucumber Steps: 1. Cover the chicken with cold water, bring to the boil, then cook for 10 mins. Remove from the pan and tear into shreds. Stir together the fish sauce, lime zest, juice and sugar until sugar dissolves. 2. Place the leaves and coriander in a container, then top with the chicken, onion, chilli and cucumber. Place the dressing in a separate container and toss through the salad when ready to eat.

4. 3 rd Meal (Dinner)-Spicy chicken & avocado wrap Ingredients: 1 chicken breast, squeeze juice ½ lime, ½ tablespoon mild chilli powder, 1 garlic clove, chopped 1 teaspoon olive oil, 2 seeded wraps, 1 avocado halved and stoned, 1 roasted red pepper, a few sprigs coriander Steps: 1. Mix the chicken with the lime juice, chilli powder and garlic 2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll. 3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.

5. 1 st Snack (Brunch)-Mixed Berry Topping with Yoghurt Ingredients: 2 cups frozen mixed berries, 2 tablespoons sugar, 1 1/2 teaspoons cornstarch, 200g tub of Greek yoghurt Steps: 1. Toss berries, sugar and cornstarch in a large microwave-safe bowl until well combined. Microwave on High for 2 minutes. Stir and microwave on High until slightly thickened and steaming, about 2 1/2 minutes more. 2. Place Greek yoghurt on a plate and then apply berry topping to the yoghurt.

6. 2 nd Snack (Afternoon Tea)- Sliced Banana with Peanut Butter Ingredients: 1 Banana (sliced), 1 tablespoon of peanut butter Steps: 1. Slice a banana into small pieces 2. Place on a plate 3. Add a tablespoon of peanut butter

7. 3 rd Snack (Dessert)-Chocolate- Dipped Frozen Banana Bites Ingredients: Bite size banana chunks, Dark Chocolate, Chopped Nuts Steps: 1. Freeze bite-size banana chunks in the freezer 2. Melt dark chocolate in a microwave, stirring every 20 seconds until smooth. 3. Dip the frozen bananas in the chocolate, then roll in chopped nuts 4. Freeze until the chocolate sets

8. References Jacplus Textbook (6.4) https://www.nhmrc.gov.au/guidelines-publications/n55 http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy- meals/breakfast-to-go http://www.bbcgoodfood.com/recipes/11261/asian-chicken-salad http://www.bonappetit.com/recipes/desserts/slideshow/11-quick-easy-and-healthy-low- sugar-desserts/?slide=3 http://foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas http://www.prevention.com/food/smart-shopping/healthy-eating-why-peanut-butter- good-you http://authoritynutrition.com/12-proven-benefits-of-avocado/