Chicken: Discover the Many Ways to Cook Poultry with Delicious Chicken Recipes [2 ed.] 9798371845122

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Chicken Discover the Many Ways to Cook Chicken with Delicious Chicken Recipes

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Table of Contents Alternative Biryani 9 Casablanca Chicken with Basmati 12 Chicken and Mango Basmati Salad 14 Friday’s Dinner 15 Basmati and Mahkani 16 Mediterranean Basmati Greek Style 17 American Chili 18 Karachi Style Chicken Salad 22 Buffalo Chicken Buns 23 Hot Iceberg Chicken Burgers 24 Chicken Tenders Tennessee Style 25 California Casserole II 26 Floridian Chicken and Sausage 27 Emily’s Marsala 28 Green Onion Sandwich 29 Huli Huli 32

Tropical Ginger Stew 33 Honolulu Stew 34 Wednesday’s Cajun Casserole 35 Louisiana Chicken Wings 36 Creole Penne 37 Cajun Gumbo 38 Quesadillas Sedona 39 Sweet Honey Chicken 42 Mint Curry 43 Cayenne Ginger Chicken 45 Shiitake Chicken Breast 46 Fried Chicken with Southern Gravy 47 How to Fry a Chicken 48 Cracker Crusted Baked Chicken 49 California Tortellini Soup 52 California Zucchini Chicken 53 Chicken from Havana 54 Maui Chicken 55

How to Make Jambalaya I 56 Chicken Cutlets Creole 57 Cajun Pasta with Chicken Tenderloins 58 Louisiana Lunch Wraps 59 Cilantro Dijon Chicken Cutlets 62 Maria's 6-ingredient Chili 63 Italian Pepper and Pasta 64 Dijon Downstate Chicken 65 Chicken Parmigiana 66 Classical Chicken Tacos 67 Tex Mex Pasta 68 Russian Chicken Fritters 69 Moscow Egg Salad 72 Creamy Chicken and Chive Casserole 73 Apricot Chicken Casserole 74 Russian Chicken Burgers with Creamy Coleslaw 75 Blushing Chicken Borscht 76 Chicken Dumplings Soup in Samara 77

Fruity Chicken and Peanuts Stew 79 Ginger Chicken Kabobs 82 Jerk Nacho Chips 83 Grace's Chicken Gumbo 84 Grilled Bonnet Chicken Quarters 85 Crystalized Chicken Breasts 86 Coconut Anise and Chicken Stew 87 Kabobs Kingston 88 Jerk Chicken 89 3-Hour Jerk Chicken 92 Habanero Curry 93 West Indian Chicken Curry 94 Allspice Lime Style Tortilla Soup 95 Spicy Jerk Ginger Chicken Wings 96 Chicken and Long Grain 97 Real Jerk Chicken 98 Jerk Pineapple Fajitas 99 Jamaican Egg Noodles and Chicken 102

Honey Jerk Drumsticks 103 Wednesday’s Dinner 104 Cajun Seasoning 106 Creole Seasoning 107 How to Make Jamaican Jerk Spice 108

Alternative Biryani

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 585.5 Fat 29.9g Cholesterol 91.3mg Sodium 269.2mg Carbohydrates 48.6g Protein 29.7g

Ingredients 1 1/2 lb. boneless chicken 1 1/2 C. uncooked basmati rice, soaked 1 tsp cayenne pepper salt 2 tbsp ginger paste 2 tbsp garlic paste 4 tbsp oil 1 tsp cumin seed 6 -8 cloves 6 -8 green cardamoms

2 bay leaves 2 inches cinnamon sticks 2 medium onions, sliced 3 medium tomatoes, chopped 1/2 C. yogurt 3 C. chicken stock cilantro

Directions 1. In a bowl, mix together the chicken, half the ginger, garlic paste, 1/2 tsp of the cayenne and salt. 2. Refrigerate to marinate for about 15-20 minutes. 3. In a pan, heat the oil and add cumin seeds, cloves, green cardamoms, bay leaves and cinnamon sauté until fragrant. 4. Stir in the onions and sauté until lightly browned. 5. Add the remaining ginger paste, garlic paste and cayenne and sauté for about 2 minutes. 6. Add the tomatoes, yogurt and salt and sauté for about 2 minutes. 7. Stir in the rice, marinated chicken pieces, cilantro and chicken stock and bring it to a boil. 8. Reduce the heat and simmer, covered until desired doneness. 9. Serve hot.

Alternative Biryani

9

CASABLANCA

Chicken with Basmati

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 443.0 Fat 12.1g Cholesterol 83.7mg Sodium 288.0mg Carbohydrates 50.7g Protein 31.7g

Ingredients RICE 1 C. basmati rice 2 C. cold water 2 tsp chicken base 1 tbsp shredded orange zest 1/4 tsp salt CHICKEN 4 medium boneless skinless chicken breast halves, pounded thin 2 tbsp butter 1 tbsp olive oil 1/4 C. chopped green onion 2 tsp shredded orange zest

1 C. orange juice 1 tbsp brown sugar 1/4 tsp cinnamon 1/4 tsp cumin 1/8 tsp cayenne pepper 2 tbsp raisins, chopped

Directions 1. In a pan, add the water over high heat and bring to a boil. 2. Add the rice, 1 tbsp of the orange peel, chicken base and 1/4 tsp of the salt and again bring to a boil. 3. Reduce the heat to low and simmer, covered for about 15 minutes. 4. Remove from the heat and keep aside, covered. 5. Season the chicken with the salt and pepper slightly. 6. In a skillet, heat the oil and butter over medium heat and cook the chicken for about 3-5 minutes per side 7. Transfer the chicken onto a plate and cover with a piece of foil to keep warm. 8. In the same pan, add the green onions over low heat and cook for about 1 minute, stirring frequently. 12

Casablanca Chicken with Basmati

9. Stir in the remaining ingredients and increase the heat to medium-high. 10. Stir in the chicken and cook for about 5 minutes, stirring frequently. 11. Remove from the heat and with a fork, fluff the rice. 12. Transfer the rice onto serving plates and top with the chicken, followed by the sauce. 13. Serve immediately.

13

CHICKEN

and Mango Basmati Salad

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 270.3 Fat 10.6g Cholesterol 42.5mg Sodium 46.9mg Carbohydrates 26.1g Protein 17.4g

Ingredients 1 C. basmati rice 1 3/4 C. water 3/4 C. mango chutney 12 oz. cooked chicken, chopped 1/2 C. dried cranberries

1/2 C. pecan halves, toasted and chopped 3/4 tsp ground black pepper

Directions 1. 2. 3. 4.

In a medium pan, add the rice and 1 3/4 C. of the water and bring to a boil. Reduce the heat and simmer, covered for about 20 minutes. With a fork, fluff the rice. Meanwhile, in a small pan add the chutney and remaining 2 tbsp of the water over low heat and cook for about 1 minute, stirring continuously. 5. In a large bowl, add the rice, chicken, melted chutney, cranberries, pecans and pepper and toss to coat well. 6. Serve immediately.

14

Chicken and Mango Basmati Salad

Friday’s

Dinner (Curry Chicken with Basmati)

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 5 Calories 271.9 Fat 16.1g Cholesterol 170.8mg Sodium 288.4mg Carbohydrates 12.4g Protein 20.2g

Ingredients 2 oranges, zest and juice 1 lb. large shrimp, peeled and deveined 1 tbsp hot curry powder coarse salt ground black pepper 2 tbsp olive oil 1 small onion, diced 2 stalks celery, strings removed, diced

1 tsp dried oregano 1 C. tomato juice 1/2 C. heavy cream cooked cinnamon basmati rice, with golden raisin

Directions 1. In a large bowl, mix together the shrimp, half of the orange zest, 1 1/2 tsp of the curry powder, 1/4 tsp of the salt and 1/4 tsp of the pepper. 2. In a large skillet, heat 1 tbsp of the oil over medium heat and cook the shrimp for about 2 minutes per side. 3. Transfer the shrimp onto a plate. 4. In the same skillet, heat the remaining tbsp of the oil and cook the celery, onion, dried oregano and remaining 1 1/2 tsp of the curry powder for about 4 minutes. 5. Stir in the orange and tomato juices and cook for about 8 minutes. 6. Add the cooked shrimp and cook for about 2 minutes. 7. Stir in the cream, remaining orange zest, salt and pepper and remove from the heat. 8. Serve over cooked rice with a garnishing of the fresh oregano.

Friday’s Dinner

15

BASMATI

and Mahkani (Buttered Chicken)

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 982.1 Fat 36.6g Cholesterol 259.8mg Sodium 286.7mg Carbohydrates 99.2g Protein 62.5g

Ingredients 1 (450 g) packet basmati rice 1 tbsp butter 1 1/2 tbsp canola oil 1 kg chicken thigh fillet, chopped 1 onion, chopped 1 tbsp grated ginger 2 garlic cloves, crushed 2 tsp ground cumin 1 tsp ground cardamom 1 tsp coriander powder 1 tsp garam masala

1/4 tsp chili powder 1 1/4 C. tomatoes, puree 3 tsp corn flour 1/2 C. thickened cream 1/2 C. Greek style natural yogurt 50 g baby spinach leaves salt 1/4 C. toasted sliced almonds

Directions 1. In a large heavy bottomed pan, heat 1 tbsp of the oil and butter and cook the chicken in batches until browned completely. Transfer the chicken into a bowl. 2. In the same skillet, heat the remaining oil and cook the onion and cook for about 5 minutes, stirring occasionally. 3. Add the garlic, ginger and spices and cook for about 30 seconds, stirring continuously. 4. Add the cooked chicken and tomato puree and simmer for about 10 minutes, stirring occasionally. 5. In a small bowl, mix together the corn flour and 1 tbsp of the cream. 6. In the pan, stir in the remaining cream and yogurt and simmer for about 10 minutes, stirring occasionally. Add the corn flour mixture and stir for about 1 minute. 7. Stir in the spinach and cook until just wilted. Stir in the salt and remove from the heat. 8. Cook the rice according to package's directions. 9. Place the butter chicken over rice and serve with a topping of the flaked almonds. 16

Basmati and Mahkani

Mediterranean

Basmati Greek Style

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 3 Calories 270.9 Fat 10.3g Cholesterol 87.7mg Sodium 697.7mg Carbohydrates 3.5g Protein 38.6g

Ingredients 2 tbsp margarine 1 lb. boneless skinless chicken breast half 2 large shallots, chopped 2 C. chicken broth 1 tbsp lemon juice ( fresh )

1 tsp grated lemon peel 2 tbsp chopped dill weed

Directions 1. In a skillet, melt the margarine over medium-high heat and cook the chicken until browned, stirring frequently. 2. Transfer the chicken into a bowl and sprinkle with the salt and black pepper. 3. In the same skillet, add the shallots and cook for about 30 seconds, stirring continuously. 4. Stir in rice, lemon peel, lemon juice and broth and bring to a boil. 5. Add the cooked chicken and stir to combine. 6. Reduce the heat to low and simmer, covered for about 15-20 minutes, without stirring. 7. Add the dill weed and gently, stir to combine. 8. Serve hot.

Mediterranean Basmati Greek Style

17

AMERICAN

Chili

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 472.4 Fat 4.9g Cholesterol 49.9mg Sodium 175.8mg Carbohydrates 74.1g Protein 33.7g

Ingredients WHITE CHILI vegetable oil cooking spray 1 C. onion, chopped 3/4 tsp garlic, minced 3/4 tsp chopped ginger root 1/2 jalapeño pepper, chopped 3 oz. mushrooms, chopped 2 tsp flour 11 oz. boneless skinless chicken breasts, cubed 1 1/4 lb. canned white beans, drained and rinsed 1 1/4 C. organic low sodium chicken broth 3/4 tsp dried oregano leaves 3/4 tsp ground cumin 1/4 tsp ground coriander 1/8 tsp ground cinnamon

3/4 bay leaf GARNISH 3/4 small tomatoes 1 1/4 green onions, sliced 1 tbsp green olives 1 tsp green olives 1 tbsp finely chopped cilantro 1 tsp chopped cilantro guacamole sour cream salsa corn tortilla strips BASMATI RICE 2 C. water 1 C. basmati rice 1/8 tsp saffron

Directions 1. 2. 3. 4. 5. 6. 18

Grease a large pan with the cooking spray and heat over medium heat. Add the onion, ginger, garlic and jalapeño and sauté for about 5 minutes. Stir in the mushrooms and cook, covered for about 5 minutes. Stir in the flour and cook for about 1 minute, stirring continuously. Stir in the chicken, beans, herbs and chicken broth and bring to a boil. Reduce the heat to low and simmer, covered for about 10-15 minutes. American Chili

7. Stir in salt and black pepper and remove from the heat. 8. Discard the bay leaf. 9. Meanwhile, for the rice: in a pan, add the water over high heat and bring to a boil. 10. Add the rice and saffron and stir to combine. 11. Reduce the heat to low and simmer, covered for about 15-20 minutes. 12. Remove from the heat and keep aide, covered for about 5 minutes. 13. With a fork, fluff the rice and serve. 14. Divide the chili into serving bowls and serve with a garnishing of the tomato, olives, green onion and cilantro alongside the rice, guacamole, sour cream, salsa and tortilla strips.

19

KARACHI STYLE

Chicken Salad

Prep Time: 40 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 390.9 Fat 11.1g Cholesterol 39.6mg Sodium 650.0mg Carbohydrates 51.2g Protein 23.0g

Ingredients SALAD 1 1/2 C. water 1 C. uncooked basmati rice 3 garlic cloves, minced 2 C. shredded rotisserie cooked boneless skinless chicken breasts 1/2 C. sliced green onion 1/4 C. chopped drained sun-dried tomato 1 tsp grated lemon rind 1 (15 1/2 oz.) cans chickpeas, rinsed and drained 1 (14 oz.) cans artichoke hearts, drained and chopped

DRESSING 1/4 C. fat-free chicken broth 3 tbsp lemon juice 3 tbsp extra virgin olive oil 1 tsp Dijon mustard 3/4 tsp salt 1/2 tsp ground black pepper 1/4 tsp dried oregano

Directions 1. 2. 3. 4. 5. 6.

For the salad: in a 3-quart pan, add the water and bring to a boil. Add the rice and garlic and stir to combine. Reduce the heat to low and simmer, covered for about 20 minutes. Remove from the heat and keep aide, covered for about 5 minutes. Transfer the rice into a large bowl. Add the chicken, green onion, sun-dried tomato, lemon rind, chickpeas and artichoke hearts and gently, stir to combine. 7. For the dressing: in a bowl, add all ingredients and beat until well combined. 8. Pour the dressing over the rice salad and gently, toss to coat.

22

Karachi Style Chicken Salad

Buffalo

Chicken Buns

Prep Time: 15 mins Total Time: 8 hrs 25 mins Servings per Recipe: 4 Calories 489 kcal Fat 14.4 g Carbohydrates 46g Protein 141.5 g Cholesterol 139 mg Sodium 1439 mg

Ingredients 1 lb ground chicken 1 C. dry bread crumbs 3/4 C. crumbled blue cheese 1 extra large egg 1/4 C. onion, chopped (optional)

1/3 C. buffalo wing sauce 4 hamburger buns, split and toasted

Directions 1. Before you do anything preheat the grill. 2. Get a mixing bowl: Add the chicken, bread crumbs, blue cheese, egg, onion, and wing sauce then mix them well. Form the mix into 4 cakes. 3. Place them on the grill and grill them for 4 min on each side. Assemble your burgers with your favorite toppings then serve them. 4. Enjoy.

Buffalo Chicken Buns

23

HOT ICEBERG

Chicken Burgers

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 374 kcal Fat 8.8 g Carbohydrates 25.3g Protein 45.5 g Cholesterol 111 mg Sodium 1111 mg

Ingredients 1/4 C. light sour cream 1/4 C. reduced fat blue cheese crumbles 1/4 tsp Worcestershire sauce 1 1/2 lbs ground chicken 1/4 C. hot pepper sauce 1/2 tsp celery salt (optional) 1/4 tsp poultry seasoning 1/2 tsp paprika

1 pinch cayenne pepper, or to taste 1 tbsp hot pepper sauce 4 Kaiser Rolls split 4 leaves iceberg lettuce 1/2 C. diced celery

Directions 1. Before you do anything preheat the grill. 2. To make the sauce: 3. Get a mixing bowl: Add the sour cream, blue cheese, and Worcestershire sauce then mix them well. Place it aside. 4. Get a large mixing bowl: chicken, 1/4 C. hot sauce, celery salt, poultry seasoning, paprika, and cayenne pepper, black pepper and salt. Mix them well. 5. Shape the mix into 4 burger cakes. Grill them for 8 min. Flip the burger cakes and brush the upper side with 1 tsp of the hot sauce for each. Cook them for 7 min on the other side. 6. Assemble your burgers with 1 lettuce leaf, 2 tbsps of cheese sauce and 2 tbsps of celery per each burger. Serve them right away. 7. Enjoy.

24

Hot Iceberg Chicken Burgers

Chicken

Tenders Tennessee Style

Prep Time: 1 hr Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 460.7 Fat 21.5g Cholesterol 169.3mg Sodium 826.0mg Carbohydrates 28.7g Protein 36.9g

Ingredients 4 (200 g) chicken breast fillets ( boneless and skinless) 1/2 C. milk 2 eggs ( lightly beaten) 1 tbsp lemon juice 1 C. plain flour 2 tsp dried thyme 2 tsp rosemary 2 tsp paprika 1 tsp salt 1/2 tsp garlic powder

peanut oil (for deep frying) Pepper Mayo 1 C. mayonnaise 1/2 C. sour cream 2 spring onions, minced 1 tbsp green peppercorn 1 tbsp chives 2 tsp capers tsp French mustard

Directions 1. Cut the chicken fillets into long strips. 2. In a bowl, add the milk and chicken strips and keep aside for about 1 hour. 3. Meanwhile for the mayonnaise in a bowl, add all the ingredients and mix till well combined. Refrigerate. 4. Drain the chicken strips, reserving the milk. 5. In the bowl of the milk, add the eggs and lemon juice and beat till well combined. 6. In another bowl, mix together the flour, spices and salts. 7. Coat the chicken strips with the seasoned flour evenly. 8. Now, dip in the egg mixture and then again, coat with the seasoned flour. 9. In a deep fryer, heat the oil and fry the chicken strips in batches till golden brown. 10. With a slotted spoon, transfer the chicken strips onto a paper towel lined plate to drain. 11. Serve alongside the mayonnaise. Chicken Tenders Tennessee Style

25

CALIFORNIA

Casserole II

Prep Time: 15 mins Total Time: 1 hrs 20 mins Servings per Recipe: 8 Calories 434 kcal Fat 23.9 g Carbohydrates 30g Protein 25.2 g Cholesterol 70 mg Sodium 1428 mg

Ingredients 1 1/2 C. water 1/4 C. margarine 1 (6 oz.) package stuffing mix 3 C. cubed cooked chicken 1 (16 oz.) package frozen Californiablend vegetables (broccoli, carrot, cauliflower) 12 slices American cheese

2 (10.75 oz.) cans light cream of mushroom soup 1 tsp garlic powder 1/2 tsp dried marjoram leaves 1/2 tsp dried thyme leaves 1/2 tsp ground sage

Directions 1. Coat a casserole dish with oil then set your oven to 350 degrees before doing anything else. 2. Get your margarine boiling in water then add the stuffing. 3. Place a lid on the pot, shut the heat, and let the stuffing sit for 7 mins, then stir everything. 4. Layer your chicken at the bottom of the casserole dish and top the chicken with the frozen veggies. 5. Now add your cheese over the veggies. 6. Get a bowl, combine: sage, mushroom soup, thyme, garlic powder, and marjoram. 7. Layer this mix over the cheese then top everything with the stuffing. 8. Cook the contents in the oven for 65 mins. 9. Enjoy.

26

California Casserole II

Floridian

Chicken and Sausage

Prep Time: 1 hr Total Time: 1 hr Servings per Recipe: 4 Calories 1155.5 Cholesterol 155.3mg Sodium 1842.9mg Carbohydrates 88.4g Protein 59.6g

Ingredients 3 tbsps olive oil 2 boneless skinless chicken breast halves, cut into 1-inch pieces 1/2 C. dry white wine 1 lb hot Italian sausage, casings removed 2 C. chopped onions 1 red bell pepper, cut into strips 1 (14 1/2 oz.) cans diced tomatoes 1 1/4 C. chicken stock 2 tbsps tomato paste 1 tbsp chopped fresh garlic

1 tbsp chopped fresh rosemary 12 oz. farfalle pasta 1 1/2 C. freshly grated parmesan cheese 1/4 C. chopped fresh Italian parsley

Directions 1. Fry your chicken in oil for 7 mins until it is done then remove the meat from the pot. Now pour the wine into the pot and scrape the bottom. Let the wine get hot for 4 mins then combine in the bell peppers, sausage, and onions. 2. Break the sausages into pieces for 12 mins. 3. Now add in the rosemary, tomatoes and liquid, garlic, tomato paste, and stock. Stir the mix and cook everything for 12 more mins. 4. Add the chicken, any drippings, some pepper and salt. 5. Let the meat get hot. 6. At the same time begin to boil your pasta in water and salt for 9 mins then remove the liquids and place the noodles back in to the same pot. 7. Add in the sauce, parsley, and 1 C. of parmesan. Then stir everything evenly. Add the rest of the parmesan as a topping. Enjoy.

Floridian Chicken and Sausage

27

EMILY’S

Marsala

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 613.7 Cholesterol 135.1mg Sodium 570.0mg Carbohydrates 13.9g Protein 43.1g

Ingredients 6 chicken breasts Salt Pepper Thyme 6 slices prosciutto 6 slices Fontina cheese Flour Canola oil

10 oz. sliced mushrooms 1 C. Marsala wine 4 C. chicken stock 1 tbsp butter 1 tbsp flour

Directions 1. Slice an opening into your pieces of chicken then add in the thyme, pepper, and salt to them. Then add a piece of fontina, and prosciutto to each. 2. Dredge the chicken in some flour then brown the chicken all over in oil. 3. Place the chicken to the side. 4. Begin to stir fry your mushrooms for 4 mins until they are browned then add in the marsala and cook everything for 7 mins. 5. Add the stock then add the chicken to the mix as well. 6. Let everything gently boil for 7 mins then place the meat on a serving dish. 7. Add your butter and some flour to the sauce. 8. Stir and heat the mix until it is thick. 9. Top your chicken liberally with the sauce. 10. Enjoy.

28

Emily’s Marsala

Green Onion Sandwich

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 12 Calories 437 kcal Fat 10.1 g Carbohydrates 51g Protein 21.9 g Cholesterol 83 mg Sodium 379 mg

Ingredients 3 C. diced, cooked chicken breast meat 3 green onions, minced 1/2 C. refrigerated poppy seed salad dressing, or to taste 12 Hawaiian sweet bread rolls, sliced in half horizontally 1 (8 oz.) container pineapple cream cheese spread

6 large leaves Boston lettuce, halved 1 (16 oz.) package fresh strawberries, hulled and diced

Directions 1. Get a bowl, mix: salad dressing, green onions, and chicken. 2. Coat the insides of your pieces of bread with the cream cheese mix then layer a piece of lettuce on the bottom of each. 3. Top the lettuce with: 1/4 of the chicken mix and 2 tbsp of strawberries. 4. Lay the top of the bread over the berries to form a sandwich. 5. Enjoy.

Green Onion Sandwich

29

HULI HULI

(Ginger Chicken)

Prep Time: 15 mins Total Time: 5 hrs 35 mins Servings per Recipe: 12 Calories 611 kcal Fat 30.1 g Carbohydrates 20.3g Protein 60.9 g Cholesterol 1239 mg Sodium 911 mg

Ingredients 1 (20 oz.) can crushed pineapple in juice 3/4 C. brown sugar 1/2 C. shoyu (soy sauce) 1/3 C. ketchup 1/3 C. red wine 1/4 C. Worcestershire sauce 1 (1 inch) piece fresh ginger, minced

1 clove garlic, minced 4 drops liquid smoke, or more to taste (optional) 3 (3 1/2) lb fryer chickens, quartered

Directions 1. Get the following boiling: liquid smoke, pineapple, garlic, brown sugar, ginger, Shoyu, Worcestershire, red wine, and ketchup. 2. Once the mix is boiling set the heat to low and let the contents continue to cook for 35 mins. 3. Let the mix lose its heat then reserve 1.5 C. in the fridge. 4. Now add the chicken to the rest of the mix and stir the meat to evenly coat everything with marinade. 5. Place a covering of plastic on the bowl and put everything in the fridge for 5 hrs. 6. Now get your grill hot and oil the grate. 7. For 6 mins each side cook your chicken on the grill. 8. Now begin to baste the meat with the marinade which was set aside and continue grilling for 14 more mins while flipping the meat occasionally. Enjoy.

32

Huli Huli

Tropical

Ginger Stew

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 221 kcal Fat 6.5 g Carbohydrates 10.8g Protein 26.6 g Cholesterol 67 mg Sodium 1048 mg

Ingredients 1 tbsp sesame or canola oil 1 lb chicken tenders, cut into 1-inch pieces 1 (2 inch) piece fresh ginger, peeled and cut into matchsticks or minced 4 cloves garlic, thinly sliced 1/2 C. dry sherry (see Tip) 1 (14 oz.) can reduced-sodium chicken broth

1 1/2 C. water 2 tbsps reduced-sodium soy sauce 1 tsp Asian red chili sauce, such as sriracha, or to taste 1 bunch mustard greens or chard, stemmed and diced*

Directions 1. Stir fry your chicken in a Dutch oven, in hot oil, for 9 mins then remove the meat from the pot. 2. Now begin to stir fry your garlic and ginger in the same pot for 30 secs then pour in the sherry and cook everything for 2 mins. 3. Now combine in the water and broth then turn up the heat. 4. Let the mix boil for 7 mins then add: mustard greens, soy sauce, and chili sauce. 5. Let the greens cook for 5 mins then add in the chicken and cook everything for 3 more mins. 6. Enjoy.

Tropical Ginger Stew

33

HONOLULU

Stew

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 563 kcal Fat 20.8 g Carbohydrates 29.4g Protein 70.6 g Cholesterol 151 mg Sodium 1533 mg

Ingredients 1 (16 oz.) package bean thread vermicelli noodles warm water, as needed 3 chicken breasts, or more to taste water, to cover 1 quart chicken broth 1 small onion, sliced thin 3 cloves garlic, diced

3 slices fresh ginger, diced 1 tbsp patis (Philippine-style fish sauce) 1 tbsp soy sauce 3 bay leaves salt and ground black pepper to taste 2 C. diced bok choy

Directions 1. Let your vermicelli sit submerged in warm water for 20 mins then remove the liquid and cut the noodles in half. 2. Now get your chicken breast boiling in water for about 12 mins until the meat is fully done. 3. Remove the chicken from the pot and shred it into pieces, then add the meat back to boiling water. 4. Add in the broth and set the heat to low. 5. Add in: the bay leaves, salt, onions, soy sauce, pepper, garlic, fish sauce, and ginger. 6. Get everything simmering then add the vermicelli and cook the noodles for 7 mins. 7. Add the bok choy and continue cooking everything for 5 more mins. 8. Enjoy.

34

Honolulu Stew

Wednesday’s

Cajun Casserole

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 424.3 Fat 22.1g Cholesterol 122.2mg Sodium 720.4mg Carbohydrates 15.6g Protein 40.9g

Ingredients 6 large chicken breasts garlic powder 2 red onions, minced 1 green pepper, minced 1 pint stewed tomato 1 pint Italian stewed tomatoes 5 1/2 oz. tomato paste 1 1/2 tsp basil

1/2 tsp oregano 1 tsp Cajun seasoning salt and pepper 2 C. mozzarella cheese cooked lasagna noodles

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Season the chicken breasts with garlic powder, a pinch of salt and pepper. Place them in a greased baking pan. 3. Lay over it the onion with peppers and place it aside. 4. Get a mixing bowl: Stir in it the stewed tomatoes, tomato paste, and seasonings. Pour the mix all over the chicken breasts. 5. Place the pan in the oven and cook it for 42 min. 6. Once the time is up, Sprinkle the cheese over the chicken casserole. Cook it in the oven for an extra 22 min. 7. Serve your chicken casserole warm. 8. Enjoy.

Wednesday’s Cajun Casserole

35

LOUISIANA

Chicken Wings

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 1031.3 Fat 86.7g Cholesterol 257.4mg Sodium 2338.5mg Carbohydrates 13.9g Protein 49.1g

Ingredients 40 chicken wings vegetable oil, for frying 1 C. butter 2 C. Frank's red hot sauce 1 tbsp cayenne pepper 1/2 C. flour 2 tbsp garlic powder 2 tbsp onion powder

1 tbsp cumin 2 tbsp Cajun seasoning 1 1/2 C. blue cheese dressing

Directions 1. Get a large mixing bowl: Mix in it the flour, Cajun seasoning, cayenne pepper, onion powder, garlic powder, and cumin. 2. Toss the chicken wings in the flour mix until they are well coated with it. 3. Place a large pan over medium heat. Heat about 1 inch of oil in it. Cook in it the chicken wings in batches until they become golden brown. 4. Get a small mixing bowl: Whisk in it the hot sauce with butter and blue cheese to make the sauce. 5. Serve your chicken wings with the blue cheese sauce. 6. Enjoy.

36

Louisiana Chicken Wings

Creole

Penne

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 436.7 Fat 106.2mg Cholesterol 329.4mg Sodium 11.7g Carbohydrates 36.2g Protein 436.7

Ingredients 4 boneless skinless chicken breasts 6 tbsp Cajun seasoning 1 packages chopped spinach 2 tbsp butter or 2 tbsp margarine 2 tbsp flour 2 C. milk 1/4 C. parmesan cheese 1/2 tsp garlic powder

salt and pepper 1 package mostaccioli noodles, or penne 4 tbsp olive oil

Directions 1. Cook the noodles by following the instructions on the package. 2. Place a heavy saucepan over medium heat. Heat in it the butter. Mix into it the flour and cook it until it becomes golden. 3. Add to them the milk gradually while whisking all the time. Stir in the spinach, cheese, garlic powder, salt and pepper. 4. Let the sauce cook for 5 to 7 min while stirring it until it becomes thick. 5. Place a large skillet over medium heat. Heat the oil in it. 6. Season the chicken breasts with Cajun seasoning, a pinch of salt and pepper. Cook the chicken breasts in the hot pan 5 to 8 min on each side. 7. Serve your pasta warm with the golden chicken breasts and cheese sauce. 8. Enjoy.

Creole Penne

37

CAJUN

Gumbo

Prep Time: 40 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 1201.9 Fat 76.6g Cholesterol 167.2mg Sodium 1645.3mg Carbohydrates 69.0g Protein 55.2g

Ingredients 1/4 C. all-purpose flour 1 tsp salt 1/2 tsp black pepper 1/4 tsp cayenne 1 tsp paprika 1/2 tsp onion powder 1/2 tsp garlic powder 6 chicken breasts, cubed 1/4 C. vegetable oil 1 C. all-purpose flour 1 C. lard

2 C. chopped onions 1 1/2 C. chopped green bell peppers 1 1/2 C. chopped celery 2 quarts chicken stock 3/4 lb andouille sausage, cubed 2 garlic cloves, minced 3 C. cooked rice

Directions 1. Get a large mixing bowl: Toss in it the spices with chicken and 1/4 C. of flour. 2. Place a large pan over medium heat. Heat the oil in it. Add the chicken in batches and coo them for 5 min per batch. 3. Place a pot over medium heat. Melt the lard in it. Add the flour and mix it well then cook it until it becomes golden brown. 4. Add the veggies and mix them well. Add to it the stock gradually while mixing them all the time. 5. Cook them until they start boiling. Stir in the chicken, sausage, and garlic. Lower the heat and let the stew cook for 60 min. 6. Adjust the seasoning of your gumbo then serve it warm. 7. Enjoy.

38

Cajun Gumbo

Quesadillas Sedona

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 673 kcal Fat 29.1 g Carbohydrates 72.8g Protein 31 g Cholesterol 65 mg Sodium 979 mg

Ingredients 2 tomatoes, diced 1 onion, finely chopped 2 limes, juiced 2 tbsp chopped fresh cilantro 1 jalapeño pepper, seeded and minced salt and pepper to taste 2 tbsp olive oil, divided 2 skinless, boneless chicken breast halves

- cut into strips 1/2 onion, thinly sliced 1 green bell pepper, thinly sliced 2 cloves garlic, minced 4 (12 inch) flour tortillas 1 C. shredded Monterey Jack cheese 1/4 C. sour cream, for topping

Directions 1. In a small bowl, mix together the tomatoes, onion, lime juice, cilantro, jalapeño pepper, salt and pepper. 2. In a large skillet, heat 1 tbsp of the olive oil and sear the chicken till cooked through. 3. Transfer the chicken into a plate and keep aside. 4. In the same skillet, heat the remaining 1 tbsp of the olive oil and sauté the sliced onion and green pepper till tender. Stir in the minced garlic and sauté till aromatic. 5. Stir in half of the pico de gallo and cooked chicken. 6. Keep aside, covered to keep the mixture warm. 7. In a heavy skillet, heat 1 flour tortilla. 8. Spread 1/4 C. of the shredded cheese over the tortilla, followed by 1/2 of the chicken mixture and 1/4 C. of the cheese. Cover with another tortilla. 9. Cook till the bottom of tortillas becomes golden brown from both sides. 10. Remove the quesadilla from the skillet and cut into quarters. 11. Repeat with the remaining tortillas and filling. 12. Serve quesadillas with the sour cream and remaining pico de gallo. Quesadillas Sedona

39

SWEET

Honey Chicken

Prep Time: 10 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 481 kcal Fat 21.5 g Carbohydrates 49.4g Protein 22.8 g Cholesterol 65 mg Sodium 6378 mg

Ingredients 3 C. cold water 1/4 C. kosher salt 1/4 C. honey 4 boneless skinless chicken breast halves 1/4 C. buttermilk 1 C. all-purpose flour

1 tsp black pepper 1/2 tsp garlic salt 1/2 tsp onion salt cayenne pepper to taste vegetable oil for frying

Directions 1. 2. 3. 4. 5. 6.

Get a bowl, combine: honey, water, and salt. Now place the chicken in the water (make sure the liquid covers the chicken). Place a covering of plastic wrap around the bowl and chill the mix in the fridge for 2 hrs. Now put your chicken in another bowl and cover it with buttermilk. Let the chicken stand for 30 mins in the milk. Add your veggie oil to a frying and pan and begin heating it to 350 degrees before doing anything else. 7. Now get a 3rd bowl, mix: cayenne, flour, onion salt, garlic salt, and black pepper. 8. Dredge your chicken in the dry mix then fry it for 13 mins per side in the hot oil 9. Enjoy

42

Sweet Honey Chicken

Mint

Curry

Prep Time: 1 hr Total Time: 3 hrs 45 mins Servings per Recipe: 8 Calories 552 kcal Fat 38.4 g Carbohydrates 28.9g Protein 28.9 g Cholesterol 59 mg Sodium 612 mg

Ingredients 1/2 C. dried red chili peppers, stems and seeds removed 1/2 C. boiling water 2 C. grated fresh coconut 2 tbsps ground coriander 2 tbsps ground cumin 2 tbsps fennel seeds 1/4 C. peanut oil, divided 1/3 C. sliced almonds 5 stalks lemon grass, trimmed and thinly sliced 1 whole head garlic, cloves peeled and crushed 5 shallots, peeled and roughly diced 1/2 C. peeled and diced fresh ginger root 3 (1 1/2 inch) pieces fresh turmeric root, peeled and roughly diced

water, or as needed 3 tbsps whole star anise pods 2 (2 inch) sticks cinnamon 2 tbsps whole cloves 2 tbsps whole cardamom pods 1/2 C. diced fresh mint, stems reserved 1/2 C. water 2 lbs boneless, skinless chicken breast halves, cubed 2 tsps kosher salt 1 (14 oz.) can coconut milk 1 lime, juiced 1 pinch kosher salt to taste

Directions 1. Let your chilies sit in boiling water (1/2 C.) for 40 mins. Then remove the liquids. 2. Begin to toast your coconut for 6 mins while stirring then place the coconut in a bowl. 3. Toast your fennel seeds, cumin, and coriander for 2 mins then place the toasted spices to the side. 4. Get your food processor and puree the following: fennel seeds, 2 tbsp peanut oil, cumin, toasted coconut, and coriander. 5. Once the mix is smooth add: turmeric, chili, ginger, almonds, shallots, garlic, and lemon grass. Mint Curry

43

6. Continue to puree everything to form a paste. Then add a tbsp of water or 2 if you would like to make the mix smoother. 7. Now add the rest of the peanut oil (2 tbsp) to a frying pan and being to get it hot. Add the mint stems, star anise, cardamom pods, cinnamon sticks and cloves to the oil. 8. Let the spice fry for 3 mins. 9. Now remove all the spices and throw them away. 10. Add the puree to the seasoned oil and cook the mix for 4 mins then add: 2 tsps kosher salt, 1/2 C. water, and the chicken. 11. Cook the chicken for about 12 mins until it is fully done then add in the coconut milk. 12. Get everything boiling and once the mix is boiling, set the heat to low, and let the mix gently cook for 75 mins. 13. Now add the lime juice, mint leaves, and some more salt. 14. Cook everything for 3 more mins. 15. Enjoy.

44

Cayenne

Ginger Chicken

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 338 kcal Fat 12.6 g Carbohydrates 21.7g Protein 33.4 g Cholesterol 114 mg Sodium 1304 mg

Ingredients 1 C. soy sauce 1 C. brown sugar 1 C. water 4 cloves garlic, minced 1 onion, diced 1 tbsp grated fresh ginger root 1 tbsp ground black pepper 1 tbsp dried oregano

1 tsp crushed red pepper flakes (optional) 1 tsp ground cayenne pepper (optional) 1 tsp ground paprika (optional) 5 lbs skinless chicken thighs

Directions 1. Get a bowl, combine: paprika, soy sauce, cayenne, brown sugar, pepper flakes, water, oregano, garlic, black pepper, onion, and ginger. 2. Add in the chicken thighs and stir the mix to evenly coat the meat. 3. Place a covering of plastic on the bowl, and put everything in the fridge for 2 hrs. 4. Now get your grill hot and coat the grate with oil. 5. Cook your pieces of chicken on the grill for 16 mins each side until fully done. 6. Enjoy.

Cayenne Ginger Chicken

45

SHIITAKE

Chicken Breast

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 278 kcal Fat 10.8 g Carbohydrates 15.7g Protein 29.6 g Cholesterol 282 mg Sodium 1349 mg

Ingredients 1 tbsp vegetable oil 3/4 lb skinless, boneless chicken breast halves - cut into strips 1/2 onion, thinly sliced 1 C. chicken broth 6 dried shiitake mushrooms, soaked until soft, then sliced into strips

1 carrot, julienned 2 tbsps white sugar 4 tbsps soy sauce 1/2 tsp salt 1/2 C. diced green onions 5 eggs, beaten

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

46

Stir fry your onions and chicken for 6 mins until the meat is fully done. Remove any excess drippings then add the broth and get it simmering. Let the mix cook for 4 mins then combine in the carrots and mushrooms. Continue cooking the mix for 1 more min before adding salt, soy sauce, and sugar. Let the mix cook for 4 mins then add 1/2 of your green onions. Stir everything then add the eggs and let the eggs set. This should take about 8 to 9 mins of heating. Serve everything with some cooked jasmine rice. Enjoy.

Shiitake Chicken Breast

Fried Chicken

with Southern Gravy

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 8 Calories 507 kcal Fat 29 g Carbohydrates 18.6g Protein 40.5 g Cholesterol 142 mg Sodium 588 mg

Ingredients 1/2 C. milk 1 egg, beaten 1 C. all-purpose flour 2 tsp garlic salt 1 tsp paprika 1 tsp ground black pepper

1/4 tsp poultry seasoning 1 (4 lb.) whole chicken, cut into pieces 3 C. vegetable oil 1 C. chicken broth 1 C. milk

Directions 1. 2. 3. 4.

In a shallow dish, add the egg and 1/2 C. of milk and beat well. In a resealable plastic bag, combine the flour, poultry seasoning, garlic salt and paprika. Add the chicken pieces and seal the bag. Toss to coat well. Remove the chicken from the bag and transfer the flour mixture into another shallow dish. 5. In a large skillet, heat the oil to 365 degrees F. 6. Dip the chicken into the egg mixture and coat everything in the flour mixture evenly. 7. Reserve the remaining flour mixture. 8. Fry the chicken pieces in the hot oil till browned from all sides. 9. Now reduce the heat to medium-low and cook the chicken pieces for about 30 minutes. 10. Transfer the chicken pieces onto paper towel lined plates to drain. Remove the oil from the skillet, leaving about 2 tbsp in the skillet. Place the skillet on low heat and slowly, add the reserved flour mixture, stirring continuously. 11. Cook everything for about 2 minutes then add the broth, stirring continuously. 12. Increase the heat to high and add the milk, stirring continuously and bring to a boil. 13. Reduce the heat to low and simmer for about 5 minutes. Immediately, pour sauce over the chicken and serve. Fried Chicken with Southern Gravy

47

HOW TO

Fry a Chicken

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 797.0 Fat 39.7g Cholesterol 356.1mg Sodium 3012.2mg Carbohydrates 50.4g Protein 55.3g

Ingredients 2 lb. cut-up chicken Sauce: 4 eggs 1/3 C. water 1 C. hot sauce Spice Mix: 1 1/2 tsp salt

1 1/4 tsp fresh ground black pepper 1/4 tsp garlic powder Dredge: 2 C. all-purpose flour 1 tbsp baking powder 1/4 tsp salt

Directions 1. For sauce in a bowl, add the eggs and water and beat well. 2. Add the hot sauce and beat till well combined. Transfer the mixture into a large plastic zip-top bag. For seasoning mixture in a small bowl, mix together 1 tsp of the salt, 1/4 tsp of the black pepper and 1/4 tsp of the garlic powder. For dredging mixture in another bowl, mix together the flour, baking powder and 1/4 tsp of the salt. 3. Rinse the chicken pieces and with paper towels, pat dry. 4. Cut the breast pieces in half across the ribs. 5. Season the chicken with the seasoning blend generously on both sides. 6. In the bag of sauce mixture, place the chicken pieces in batches and squish around to coat completely. 7. The, coat the chicken pieces with the flour mixture. 8. In a large deep pan, heat the peanut oil to 350 degrees F and fry the chicken pieces in batches till golden brown and crisp. 9. With a slotted spoon, transfer the chicken onto a paper towel lined plate to drain.

48

How to Fry a Chicken

Cracker

Crusted Baked Chicken

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 1051.5 Fat 87.6g Cholesterol 294.5mg Sodium 973.8mg Carbohydrates 19.7g Protein 45.6g

Ingredients 1 whole broiler-fryer chicken ( cut into pieces) 1 C. butter (melted) 2 C. Ritz crackers ( crushed) 1 tsp garlic powder 1 tsp dried parsley flakes

1/4 tsp salt 1/2 tsp ground black pepper 1/4 tsp paprika 1/4 tsp sage 1/4 tsp cumin

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Set your oven to 400 degrees F before doing anything else and grease a cake style pan. Wash the chicken completely and with the paper towels, pat dry. In a medium bowl, place the melted butter. In a large bowl, place the Ritz cracker crumbs. In a small bowl, mix together all the seasonings. Dip the chicken pieces in the butter and then coat with the cracker crumbs. Arrange the chicken in the prepared pan and sprinkle with the seasoning mixture. Cook in the oven for about 35-45 minute, flipping once in the middle way.

Cracker Crusted Baked Chicken

49

CALIFORNIA

Tortellini Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 176 kcal Fat 4.9 g Carbohydrates 20g Protein 13.2 g Cholesterol 36 mg Sodium 1156 mg

Ingredients 1 (48 fluid oz.) can chicken broth 3 C. water 2 frozen skinless, boneless chicken breast halves - diced 1 small onion, diced 1 C. thinly sliced carrots 1 tsp lemon pepper

1 tsp dried oregano 1 dash garlic salt 2 C. fresh broccoli florets 1 (9 oz.) package frozen cheese tortellini 1/4 C. grated Parmesan cheese

Directions 1. Get your water and broth boiling. 2. Once the mix is boiling add in carrots, onions, chicken, garlic salt, lemon pepper, and oregano. 3. Now set the heat to low and let the mix cook for 30 mins. 4. At this point the chicken should be fully done. Add in the broccoli and continue simmering the veggies for 12 mins before adding the pasta and cooking the mix for 12 more mins. 5. Garnish the dish with your parmesan and serve. 6. Enjoy.

52

California Tortellini Soup

California

Zucchini Chicken

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 301 kcal Fat 7.8 g Carbohydrates 26.5g Protein 30.6 g Cholesterol 72 mg Sodium 894 mg

Ingredients 4 skinless, boneless chicken breast halves 1/4 C. all-purpose flour 1 tsp salt 1 tsp ground black pepper 1 tbsp olive oil 1/2 C. cooking sherry

1/2 C. chicken broth 1 clove garlic, minced 1/2 lemon 4 carrots 4 zucchini squashes, julienned

Directions 1. Get a bowl, combine: pepper, salt, and flour. 2. Dredge your chicken in the mix then sear the chicken for 6 mins per side in hot oil. Then remove the chicken from the pan. 3. Now add the following to the same pan: squeezed lemon juice, sherry, garlic, and broth. 4. Get everything boiling then add the chicken back in. 5. Get the mix boiling again, set the heat to low, and let the chicken cook for 17 mins until it is fully done. 6. At the same time begin to stir fry your zucchini and carrots, in a separate pan, in oil, until they are soft. 7. Once the veggies are soft add them to the chicken and get everything hot. 8. Enjoy.

California Zucchini Chicken

53

CHICKEN

from Havana

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 308 kcal Fat 12.7 g Carbohydrates 27.7g Protein 21.3 g Cholesterol 53 mg Sodium 1013 mg

Ingredients 1 tbsp olive oil 1 onion, chopped 3 cloves garlic, chopped 1 (14.5 oz.) can diced tomatoes 1 (12 oz.) can chicken chunks, drained 1/2 C. chopped red bell pepper 1/2 C. raisins

1/2 C. stuffed green olives, sliced 1 tbsp red wine vinegar 1 tsp ground oregano 1/4 tsp ground cumin 2 bay leaves

Directions 1. Stir fry your onions in olive oil for 7 mins then combine in the garlic and fry it for 2 more mins. 2. Now combine in the bay leaves, tomatoes, cumin, chicken, oregano, bell pepper, vinegar, olives, and raisins. 3. Let the mix cook for 10 mins then remove the leaves. 4. Enjoy.

54

Chicken from Havana

Maui

Chicken

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 221 kcal Fat 6.5 g Carbohydrates 10.8g Protein 26.6 g Cholesterol 67 mg Sodium 1048 mg

Ingredients 1 tbsp sesame or canola oil 1 lb chicken tenders, cut into 1-inch pieces 1 (2 inch) piece fresh ginger, peeled and cut into matchsticks or minced 4 cloves garlic, thinly sliced 1/2 C. dry sherry (see Tip) 1 (14 oz.) can reduced-sodium chicken broth

1 1/2 C. water 2 tbsps reduced-sodium soy sauce 1 tsp Asian red chili sauce, such as sriracha, or to taste 1 bunch mustard greens or chard, stemmed and diced*

Directions 1. Stir fry your chicken in a Dutch oven for 9 min. 2. Then remove them from the pot. Combine in the garlic and the ginger and cook everything for 30 secs then add the sherry and fry the mix for 4 mins while scraping the pan. 3. Now combine in the water and broth and get everything boiling with a high level of heat. 4. Once the mix is boiling let it continue for 7 mins then add: chards, chili sauce, and soy sauce. 5. Continue cooking this mix for 3 mins. 6. Enjoy.

Maui Chicken

55

HOW TO MAKE

Jambalaya I

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 458.4 Fat 23.2g Cholesterol 47.0mg Sodium 761.3mg Carbohydrates 41.0g Protein 19.7g

Ingredients 12 medium shrimp, peeled, deveined and chopped 4 oz. chicken, diced 1 tbsp creole seasoning 2 tbsp olive oil 1/4 C. onion, chopped 1/4 C. green bell pepper, chopped 1/4 C. celery, chopped 2 tbsp garlic, chopped 1/2 C. tomatoes, chopped

3 bay leaves 1 tsp Worcestershire sauce 1 tsp hot sauce 3/4 C. rice 3 C. chicken stock 5 oz. andouille sausages, sliced salt and pepper

Directions 1. Get a large mixing bowl: Stir in it the shrimp, chicken and Creole seasoning. Combine them well. 2. Place a pot over medium heat. Heat the oil in it. Cook in it the shrimp with onion, celery and bell pepper for 4 min. 3. Stir in the tomato with garlic, bay leaves, Worcestershire and hot sauces. Mix in it the rice with broth. 4. Lower the heat and cook the stew for 16 min. Stir in the shrimp and chicken mix. Cook them for an extra 12 min. 5. Serve your stew warm right away. 6. Enjoy.

56

How to Make Jambalaya I

Chicken

Cutlets Creole

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 5 Calories 322.2 Fat 13.6g Cholesterol 59.6mg Sodium 496.5mg Carbohydrates 26.4g Protein 22.8g

Ingredients 10 oz. boneless skinless chicken breasts, baked and cut into pieces 1 C. cheddar cheese, shredded and divided 1/2 C. onion, finely chopped 1/2 C. green pepper, diced 1/4 C. mayonnaise

3/4 tsp Cajun seasoning 1/2 tsp minced garlic 10 slices Italian bread, 1/2-inch thick slices 2 plum tomatoes, sliced

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Get a mixing bowl: Mix in it the chicken with 1/2 C. cheese, onion, green pepper, mayonnaise, Cajun seasoning and garlic. 3. Place the bread slices on a lined up baking sheet. Spoon the chicken mix over them then top them with the tomato slices and the remaining cheese. 4. Place the tray in the oven and cook them for 11 min. serve your chicken bites warm. 5. Enjoy.

Chicken Cutlets Creole

57

CAJUN

Pasta with Chicken Tenderloins

Prep Time: 5 mins Total Time: 50 mins Servings per Recipe: 4 Calories 401.6 Fat 10.2g Cholesterol 83.7mg Sodium 370.4mg Carbohydrates 42.4g Protein 34.9g

Ingredients 1 lb chicken tenderloins, diced 1 tbsp creole seasoning 6 oz. whole-grain penne pasta 1 1/2 tbsp butter 1 tsp olive oil 1 tbsp flour 3/4 C. skim milk 1/4 C. sun-dried tomato paste, spread 2 green onions, diced 1/8 tsp black pepper

2 garlic cloves, minced 1/4 tsp dried basil 1/2 tsp dried parsley 1/4 C. grated parmesan cheese

Directions 1. Get a large mixing bowl: Stir in it the chicken with 1 tbsp of Cajun seasoning. 2. Cook the pasta by following the directions on the package. Drain it. 3. Place a large pan over medium heat. Heat in it 1 1/2 tbsp of butter with 1 tsp of olive oil. Cook in it the chicken for 5 min. 4. Drain it and place it aside. Lower the heat and 1 tbsp of flour to the pan and mix them well with the juices in it. 5. Add to it 3/4 C. of milk gradually while whisking them all the time. 6. Stir in 1/4 C. sundried tomato paste, 2 diced green onions, 1/8 tsp black pepper, 1 clove of minced garlic, 1/2 tsp dried parsley, and 1/4 tsp of dried basil. 7. Let them cook while always mixing them until the sauce becomes thick. Stir in the cooked pasta with 1/4 C. of parmesan cheese and chicken. 8. Serve your Cajun pasta warm. 9. Enjoy. 58

Cajun Pasta with Chicken Tenderloins

Louisiana

Lunch Wraps

Prep Time: 5 mins Total Time: 9 mins Servings per Recipe: 2 Calories 186.9 Fat 10.5g Cholesterol 46.4mg Sodium 71.8mg Carbohydrates 6.4g Protein 16.8g

Ingredients 1/2 tbsp olive oil 1 tbsp Cajun seasoning 1 tbsp flour 2 tsp paprika 1/8 tsp cayenne pepper 1 chicken breast, diced salt & black pepper 1 tbsp mayonnaise

16 inches whole wheat tortillas 2 C. spinach 1-2 tbsp cilantro 2 tbsp red onions, minced 1/4 tsp Cajun spice 1 dash cayenne pepper 1 dash paprika

Directions 1. Get a large mixing bowl: Toss in it the chicken with 1 tsp of Cajun seasoning, 1 tbsp of flour, paprika, cayenne, salt & pepper. 2. Place a large pan over medium heat. Heat the oil in it. Cook in it the chicken pieces for 5 min. 3. Get a small mixing bowl: Whisk in it the mayonnaise, 1/4 tsp Cajun spice, a dash of cayenne and paprika. 4. Lay the mix over the tortillas then top them with the spinach, cooked chicken, red onion and cilantro. 5. Fold your tortillas then serve them. 6. Enjoy.

Louisiana Lunch Wraps

59

CILANTRO

Dijon Chicken Cutlets

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 173.0 Fat 6.1g Cholesterol 83.1mg Sodium 399.1mg Carbohydrates 2.8g Protein 25.7g

Ingredients 4 boneless skinless chicken breast halves 1 tbsp Dijon mustard 1 tbsp butter 1/2 C. prepared salsa

2 tbsp fresh lime juice 1/4 C. chopped fresh cilantro

Directions 1. Arrange each chicken breast between 2 plastic wrap sheets and with a meat mallet, pound into 1/2-inch thickness. 2. Spread mustard over each breast. 3. In a large skillet, melt the butter on medium heat and cook the chicken for about 3-4 minutes per side. 4. Stir in the salsa and lime juice and simmer, uncovered for about 6-8 minutes. 5. Serve with a sprinkling of the cilantro.

62

Cilantro Dijon Chicken Cutlets

Maria's

6-ingredient Chili

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 328.6 Fat 4.8g Cholesterol 56.6mg Sodium 142.8mg Carbohydrates 45.5g Protein 30.4g

Ingredients 3 boneless skinless chicken breasts 1 (14 1/2 oz.) cans diced tomatoes ( with peppers and onions) 1 tbsp chili powder 1 (15 oz.) cans black beans, drained and rinsed

1 (15 oz.) cans corn, drained 1/4 C. fresh cilantro, chopped

Directions 1. Cut the chicken into 1/2-inch chunks. 2. In a medium pan, mix together the chicken, undrained tomatoes and chili powder on medium heat and cook for about 5 minutes. 3. Add the remaining ingredients and simmer for about 5-7 minutes.

Maria's 6-ingredient Chili

63

ITALIAN

Pepper and Pasta (Riggies) (Utica)

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 6 Calories 613 kcal Fat 20.7 g Carbohydrates 70.8g Protein 38.2 g Cholesterol 92 mg Sodium 576 mg

Ingredients 1 (16 oz.) package rigatoni pasta 3 tbsps extra-virgin olive oil 1 1/2 lbs skinless, boneless chicken breast, cut in bite-sized pieces salt and pepper to taste 1 onion, diced 3 cloves garlic, minced 2 cubanelle pepper, seeded and thinly sliced

3 roasted red peppers, drained and chopped 2 hot cherry peppers, seeded and minced 1 (28 oz.) can crushed tomatoes 1/2 C. heavy cream 1/2 C. grated Parmesan cheese

Directions 1. Get your pasta boiling in water and salt for 9 mins then remove all the liquids. Top your chicken with some pepper and salt then fry it in olive oil for 8 mins until it is fully done and browned all over. 2. Place the chicken to the side. Then add in the cubanelle pepper, garlic and onions. Cook the mix for 5 mins then add in the crushed tomatoes, cherry pepper, and roast peppers. 3. Get everything simmering then add the cream and the chicken. 4. Let the mix cook for 5 mins then add the pasta and toss everything together. When serving the dish coat it with parmesan cheese. 5. Enjoy.

64

Italian Pepper and Pasta

Dijon

Downstate Chicken

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 8 Calories 486 kcal Fat 33.1 g Carbohydrates 15.5g Protein 28.6 g Cholesterol 134 mg Sodium 537 mg

Ingredients 1/2 C. finely chopped pecans 1/2 C. dry bread crumbs 8 skinless, boneless chicken breast halves 1/4 C. clarified butter, melted 1/4 C. Dijon mustard 1/4 C. dark brown sugar 2 2/3 tbsps bourbon whiskey 2 tbsps soy sauce 1 tsp Worcestershire sauce

3/4 C. unsalted butter, chilled and cut into small cubes 1/2 C. sliced green onions

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Get a bowl, combine: 2 tbsps clarified butter, bread crumbs, and pecans. Dredge your chicken in this mix then add the rest of the butter to a skillet. Fry your chicken for 11 mins each side. Now get a small pot, heat and stir the following: Worcestershire, Dijon, soy sauce, brown sugar, and bourbon. Get the mix boiling then shut the heat. Add in 3/4 C. of unsalted butter slowly piece by piece. Top your chicken liberally with the bourbon sauce when serving. Enjoy.

Dijon Downstate Chicken

65

CHICKEN

Parmigiana

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 931.2 Cholesterol 333.0mg Sodium 11474.8mg Carbohydrates 76.0g Protein 63.8g

Ingredients 4 chicken breasts 2 C. flour 2 C. Italian seasoned bread crumbs 4 eggs salt and pepper

2 (16 oz.) jars spaghetti sauce 1 C. parmesan cheese 1 C. cheddar cheese

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Set your oven to 350 degrees before doing anything else. Flatten your chicken with a mallet then coat the meat with pepper and salt. Get a bowl for your flour, a bowl for your eggs, and a bowl for your bread crumbs. Coat the chicken, first with flour, then with eggs, and finally with the bread crumbs. Now sear the meat until the outside is brown in a frying pan for a few mins each side. Place the chicken in a baking dish and place a covering of foil over everything. Cook the chicken in the oven for 35 mins. At the same time as the chicken cooks begin to heat your pasta sauce on the stove for 30 mins. 9. Coat the chicken with the sauce then add your cheddar and parmesan over everything. 10. Cook the chicken for 10 more mins. 11. Enjoy.

66

Chicken Parmigiana

Classical

Chicken Tacos

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 12 Calories 403 kcal Fat 14.9 g Carbohydrates 49.3g Protein 18.8 g Cholesterol 39 mg Sodium 1049 mg

Ingredients 4 C. water 1 (16 oz.) package yellow rice 5 tbsp olive oil, divided (optional) 1 lb. boneless chicken, cut into 3/4-inch cubes 1 (1 oz.) package chicken taco seasoning mix 1 (16 oz.) can black beans, rinsed and drained

1 1/2 C. shredded Mexican cheese blend 1 (4 oz.) can sliced olives 1 jalapeno pepper, seeded and minced 12 corn tortillas 1 tbsp vegetable shortening

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a pan, add the water and bring to a boil. Add the rice and 1/4 C. of the olive oil and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. In a skillet, heat 1 tbsp of the olive oil on medium heat and stir fry the chicken and taco seasoning mix for about 5-10 minutes. Stir in the rice, black beans, Mexican cheese blend, olives, and jalapeño pepper and cook for about 5 minutes. Heat another skillet on medium-high heat and warm each tortillas for about 1-2 minutes. Fill each tortilla with about 1/2 C. of the chicken mixture, folding tortilla over filling. In a skillet, heat the shortening on medium heat and fry the filled tortillas for about 2-3 minutes per side.

Classical Chicken Tacos

67

TEX MEX

Pasta

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 688.5 Fat 26.6g Cholesterol 104.0mg Sodium 850.0mg Carbohydrates 75.8g Protein 36.4g

Ingredients 1 lb fusilli 3 tbsp butter 1/4 C. all-purpose flour 2 1/2 C. milk 1 tsp salt 2 C. old cheddar cheese, grated

2 C. diced cooked chicken 3/4 C. frozen corn 1/3 C. green onion, thinly sliced 1/3 C. salsa

Directions 1. Prepare the pasta according to package's directions. 2. Drain and transfer into a large bowl. 3. Meanwhile, in a medium pan, melt the butter on medium heat and stir in the flour till blended. 4. Gradually add the milk and salt, beating continuously. 5. Bring to a boil, stirring continuously. 6. Reduce the heat to medium-low and simmer for about 1 minute. 7. Reduce the heat to low and slowly, add the cheese, stirring till melted. 8. Stir in the chicken, corn, green onions and salsa and cook till heated completely. 9. Transfer the chicken mixture into the bowl with the pasta and sprinkle with the additional grated Cheddar cheese if desired.

68

Tex Mex Pasta

Russian

Chicken Fritters

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 76.6 Fat 4.3g Cholesterol 42.3mg Sodium 46.4mg Carbohydrates 3.5g Protein 6.3g

Ingredients 1 lb. ground chicken 1 lb. button mushrooms, sliced 1 small onion, grated 2 large eggs 1/2 C. breadcrumbs

2 tbsp olive oil 1 1/2 tsp salt and 1/2 tsp pepper 1/2 C. flour

Directions 1. Place a large pan over medium heat. Heat in it a splash of oil. 2. Add the mushroom with a pinch of salt and cook them for 5 min while stirring them often. 3. Get a food processor: Place in it the mushroom and process it until it becomes finely chopped. 4. Get a large mixing bowl: Mix in it the chicken with mushroom, onion, eggs, 1/2 C. bread crumbs and 1 1/2 tsp salt and 1/2 tsp pepper. 5. Use an ice cream scoop to spoon the mixture into the floor. Roll in it the chicken fritter then repeat the process with the remaining mixture. 6. Place a large pan over medium heat. Heat in it 2 tbsp of oil. Cook in it the chicken fritters for 3 to 4 min on each side. 7. Serve your golden fritters with some ketchup. 8. Enjoy.

Russian Chicken Fritters

69

MOSCOW

Egg Salad

Prep Time: 3 hrs Total Time: 3 hrs Servings per Recipe: 6 Calories 146.2 Fat 4.5g Cholesterol 64.0mg Sodium 285.4mg Carbohydrates 21.8g Protein 5.6g

Ingredients 2 C. boiled chicken 2 -3 potatoes 2 -3 hard-boiled eggs 2 -3 dill pickles 3 -4 tbsp mayonnaise 1 bunch green onion

1 bunch dill, chopped 1 C. sweet peas 2 carrots salt and pepper

Directions 1. Cut the chicken into bite size pieces. 2. Bring a large salted pot of water to a boil. Cook in it the carrots and potato until they become soft. 3. Drain them and let them cool down for a while. Cut them into cubes. 4. Get a large mixing bowl: Mix in it the carrot and potato with diced eggs, pickles, green onions, dill and sweet peas, chicken, a pinch of salt and pepper. 5. Pour the mayonnaise on top and toss them to coat. Garnish your salad with dill then place it in the fridge for at least 1 h before serving it. 6. Enjoy.

72

Moscow Egg Salad

Creamy

Chicken and Chive Casserole

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 289.6 Fat 7.1g Cholesterol 155.0mg Sodium 578.7mg Carbohydrates 1.7g Protein 51.2g

Ingredients 4 skinless chicken breasts 1/2 C. plain yogurt 1 garlic clove, minced 3 tbsp chives, chopped 1/2 tsp salt

pepper 1 pinch cayenne pepper

Directions 1. Before you do anything, preheat the oven to 350 F. Grease a baking pan. 2. Get a mixing bowl: Mix in it the yogurt with garlic, chives, cayenne pepper, salt and pepper. 3. Season the chicken breasts with some salt and pepper. Place them in the greased dish. 4. Pour the yogurt sauce all over them. Place the casserole in the oven and cook it for 36 min. 5. Serve your chicken casserole warm. 6. Enjoy.

Creamy Chicken and Chive Casserole

73

APRICOT

Chicken Casserole

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 3 Calories 468.3 Fat 13.6g Cholesterol 92.8mg Sodium 1070.4mg Carbohydrates 56.7g Protein 31.6g

Ingredients 3 -4 chicken breasts 1 (12 oz.) bottle creamy Russian salad dressing 8 oz. apricot jam

1 1/4 oz. French onion soup mix jasmine rice

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 350 F. Grease a casserole dish. Get a mixing bowl: Mix in it the Russian dressing, apricot jelly, and French onion soup. Lay the chicken breasts in the casserole. Pour the dressing mixture all over it. Place the casserole in the oven and cook it for 45 to 55 min. Serve it hot with some rice or noodles. 5. Enjoy.

74

Apricot Chicken Casserole

Russian

Chicken Burgers with Creamy Coleslaw

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 4 Calories 501.6 Fat 16.5g Cholesterol 103.1mg Sodium 650.0mg Carbohydrates 52.4g Protein 34.7g

Ingredients Slaw 4 C. green cabbage, shredded 3 tbsp rice vinegar 1 tsp sugar 1/4 C. sour cream salt and pepper Patties 2 slices bread, without crust

1/4 C. milk 1 lb. ground chicken 1/2 C. breadcrumbs 2 tbsp butter, softened 1/4 tsp ground nutmeg 4 Kaiser rolls

Directions 1. To make the salad: 2. Stir the sugar with vinegar. Cook them until they start boiling. 3. Get a mixing bowl: Toss in it the sugar mixture with the remaining ingredients. Place the salad in the fridge until ready to serve. 4. To make the burgers: 5. Before you do anything, preheat the grill and grease it. 6. Get a mixing bowl: Place in it the milk with bread. Let them sit for 2 to 3 min. 7. Mix in the chicken, breadcrumbs, butter, nutmeg, a pinch of salt and pepper. Divide the mixture into 4 cakes. 8. Place the burger cakes on the grill. Cook them for 6 min on each side. 9. Place the burgers in the Kaiser rolls with your favorite toppings. 10. Serve your burgers warm with the coleslaw salad. 11. Enjoy.

Russian Chicken Burgers with Creamy Coleslaw

75

BLUSHING

Chicken Borscht

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 390.7 Fat 6.6g Cholesterol 25.1mg Sodium 364.1mg Carbohydrates 67.3g Protein 23.0g

Ingredients 2 tbsp extra virgin olive oil 3 garlic cloves, chopped 1 medium onion, chopped 4 packed C. thinly sliced green cabbage 3 medium white potatoes, cubed 2 medium beets, peeled and shredded 1 large carrot, peeled and shredded 1 bay leaf 1 tbsp tomato paste

salt 12 grape tomatoes, halved 2 boneless skinless chicken breast halves, diced 15 oz. great northern beans, rinsed and drained 1/4 C. chopped dill

Directions 1. Place a large pan over medium heat. Heat in it the oil. Cook in it the onion with garlic for 12 min. 2. Stir in the carrots, potatoes, cabbage, and tomato paste. bay leaf and 2 quarts water. 3. Cook them over high heat until they start boiling. Lower the heat and cover the pot partially. 4. Let the soup cook for 16 min. Stir in the chicken, tomatoes and beans and half the dill. 5. Let it cook for 7 to 10 min. Adjust the seasonings of the soup then serve it warm. 6. Enjoy.

76

Blushing Chicken Borscht

Chicken Dumplings

Soup in Samara

Prep Time: 2 hrs 5 mins Total Time: 2 hrs 5 mins Servings per Recipe: 6 Calories 522.5 Fat 26.9g Cholesterol 175.6mg Sodium 181.5mg Carbohydrates 37.2g Protein 33.1g

Ingredients Soup Base 3 -4 lbs. chicken pieces 1 small head of celery, washed and trimmed, cut into chunks 1 large yellow onion, chopped 1 bouquet grain containing bay leaf, parsley, thyme 1 large carrot, sliced 1/2 tsp peppercorn salt chopped parsley

Dumplings 3 medium potatoes, peeled, cut into chunks 2 tbsp butter 2 eggs 1 C. whole wheat flour 2 tbsp chopped basil salt & ground black pepper

Directions 1. To make the soup: 2. Place a large pot over medium heat. Stir n it the chicken pieces with veggies, bouquet grain, a pinch of salt and pepper. 3. Cover them with and cook them until they start boiling. Lower the heat and stir in the peppercorns. 4. Put on half a cover and let the soup cook for 120 min. Use a wooden spoon to discard the fat the rise on top from time to time. 5. Cover a colander with layers of cheesecloth. Place it in a large mixing bowl. 6. Pour in it the soup mixture. Discard whatever remains in the colander and reserve the soup broth. 7. To make the dumplings: 8. Bring large salted pot of water to a boil. Cook in it the potato until it becomes soft. Remove it from the water and mash it. Chicken Dumplings Soup in Samara

77

9. Get a large mixing bowl: Mix in it the mashed potato with butter, eggs, basil, salt and pepper. 10. Add the flour gradually while mixing them all the time until you get soft dough. 11. Shape the dough into bite size dumplings. 12. Pour the soup broth in a large pot. Bring it to a boil. 13. Add to it the dumplings and cook them for 5 to 6 min until they rise on top. 14. Adjust the seasoning of the soup then serve it hot. 15. Enjoy.

78

Fruity

Chicken and Peanuts Stew

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 682.5 Fat 54.6g Cholesterol 148.9mg Sodium 500.3mg Carbohydrates 13.4g Protein 38.0g

Ingredients 6 chicken thighs 6 oz. shelled peanuts 1 1/2 onions, chopped 4 garlic cloves 2 oz. butter 1/3 bunch cilantro 4 fresh basil leaves 1/2 tsp dried fennel

1/2 tsp savory 1 1/2 C. reserved chicken broth 1 splash white wine vinegar 2 tbsp pomegranate juice salt

Directions 1. Place a large pot over medium heat. Place in it the chicken thighs and cover them with water. 2. Cook them until they start boiling. Lower the heat and let them cook until the chicken is done. 3. Drain the chicken thighs and place them aside. Reserve the chicken stock. 4. Get a food processor: Place in it the peanuts, garlic, salt and herbs. Process them until they become smooth. 5. Add the chicken stock and blend them smooth to make the sauce. 6. Place a large pan over medium heat. Melt in it the butter. 7. Add the chicken thighs with onion. Cook them for 8 to 12 min until the chicken is done. 8. Stir in the peanut sauce and cook them for 4 min. Serve it warm. 9. Enjoy

Fruity Chicken and Peanuts Stew

79

GINGER

Chicken Kabobs

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 244.1 Fat 13.3g Cholesterol 72.6mg Sodium 426.9mg Carbohydrates 5.2g Protein 24.9g

Ingredients 1 lb boneless skinless chicken breast, chunks 2 green onions 1 jalapeno, seeded and chopped 3 tbsp extra virgin olive oil 1 tbsp gingerroot, peeled and chopped 2 tbsp white wine vinegar

1 tsp ground allspice 1 tsp dried thyme 1/2 tsp salt 2 red bell peppers, cut in 1 inch pieces

Directions 1. Get a food processor: Combine in it the onions, chile, ginger, vinegar, allspice, thyme, salt, and 2 tbsp olive oil. Process them until they become smooth. 2. Get a large zip lock bag: Combine in it the chicken pieces with the onion mix. Shake them well to coat. Place it in the fridge for 32 min. 3. Get a small bowl: Stir in it the olive oil with bell pepper. 4. Before you do anything, preheat the grill and grease it 5. Thread the chicken pieces with bell pepper chunks into greased skewers while alternating between them. 6. Cook the chicken kabobs on the grill for 4 to 8 min on each side. Serve them warm. 7. Enjoy.

82

Ginger Chicken Kabobs

Jerk

Nacho Chips

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 336.7 Fat 20.7g Cholesterol 103.5mg Sodium 787.1mg Carbohydrates 10.6g Protein 28.8g

Ingredients jamaican jerk spice 1 red bell pepper 1 yellow bell pepper 2 boneless skinless chicken breasts

1 lemon 1 (12 1/2 ounce) bags taco flavor Doritos 2 C. four-cheese Mexican blend cheese

Directions 1. Bring a large salted pot of water to a boil. Cook in it the chicken for 15 to 20 min or until it is done. 2. Slice the chicken breasts into small pieces. Add to them the jerk spice and mix them well. 3. Discard the pepper seeds and finely chop it. Add it to the chicken pieces with the lemon juice and mix them well. 4. Before you do anything else, preheat the oven to 400 F. 5. Lay the Doritos on a baking sheet then top it with the chicken and bell pepper mix. Sprinkle the cheese blend on top then cook them in the oven for 5 to 6 min. 6. Serve your nachos with your favorite toppings. 7. Enjoy.

Jerk Nacho Chips

83

GRACE'S

Chicken Gumbo

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 4 Calories 509.8 Fat 16.8g Cholesterol 80.5mg Sodium 607.6mg Carbohydrates 59.1g Protein 31.0g

Ingredients 2 (45 g) packets fish tea soup mix or 2 fish bouillon cubes 1 C. white rice 1 cans whole kernel corn

3 chicken breasts 1 sausage

Directions 1. Bring a salted pot of water to a boil. Cook in it the chicken breasts for 35 to 40 min. Drain them and cut them into small dices. 2. Bring another salted pot of water to a boil, cook in it the rice according to the directions on the package. 3. Bring another salted pot of water t a boil, stir in it the fish tea mix and cook them for 8 min over low medium heat. 4. In the meantime, place a large pan over medium heat. Cook in it the sausages until they are brown on both sides. Cut them into thick slices. 5. Stir the sausages with chicken pieces, and the corn after draining them. Adjust the seasoning of the gumbo then serve it warm. 6. Enjoy.

84

Grace's Chicken Gumbo

Grilled

Bonnet Chicken Quarters

Prep Time: 2 hrs Total Time: 2 hrs 30 mins Servings per Recipe: 4 Calories 627.4 Fat 47.9g Cholesterol 138.6mg Sodium 1147.2mg Carbohydrates 17.1g Protein 33.5g

Ingredients 1 bunch green onion, cut into 2-inch lengths 4 garlic cloves 2 inches piece peeled fresh ginger, discs 1 tbsp thyme leave 1 tsp ground allspice 1 whole cinnamon stick, broken 1 tsp ground nutmeg 2 tsp coarsely ground black pepper

1 -3 scotch bonnet peppers, diced 2 tbsp dark brown sugar 1/4 C. soy sauce 4 limes, juice of 1/2 C. vegetable oil 4 chicken leg quarters, quartered

Directions 1. Get a food processor: Combine in it all the ingredients aside from the chicken and oil. Blend them smooth while adding the oil in a steady stream to make the marinade. 2. Get a large Ziploc bag: Place in it the chicken quarters with 2/3 of the marinade. Place it in the fridge for 2 to 8 h. 3. Before you do anything preheat the grill and grease it. 4. Drain the chicken pieces from the marinade. Cook them for 5 to 7 min on each side while drizzling the remaining marinade over it. 5. Serve your Grilled chicken warm. 6. Enjoy.

Grilled Bonnet Chicken Quarters

85

CRYSTALIZED

Chicken Breasts

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 29.5 Fat 0.0g Cholesterol 0.0mg Sodium 875.3mg Carbohydrates 7.5g Protein 0.1g

Ingredients 4 chicken breasts halves 2 tbsp brown sugar 1 1/2 tsp salt 1/2 tsp ground black pepper 1/2 tsp ground paprika 1/2 tsp ground allspice

1/4 tsp garlic powder 1/4 tsp onion powder 1/8 tsp ground cayenne pepper 1/8 tsp ground cinnamon

Directions 1. Get a small mixing bowl: Combine in it all the ingredients except from the chicken. 2. Cover them completely with a piece of plastic wrap. Use a kitchen hammer to press the breasts until they become 1/2 inch thick. 3. Coat the chicken breasts with some olive oil then coat them the spice mix. 4. Place a large pan over medium heat. Heat a splash of vegetable oil in it. Fry in it the chicken breasts for 5 to 7 min on each side. 5. Serve your chicken breasts with your favorite sauce. 6. Enjoy

86

Crystalized Chicken Breasts

Coconut Anise

and Chicken Stew

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 4 Calories 940.2 Fat 44.3g Cholesterol 109.4mg Sodium 436.4mg Carbohydrates 104.3g Protein 36.4g

Ingredients Spice Mix: 1 tbsp cumin seed 1 tbsp mustard seeds 1 tbsp fenugreek seeds 1 tbsp anise seed 1 tbsp black peppercorns 1 tbsp coriander seed 1/2 tbsp allspice 1 tbsp turmeric powder Chicken: 3 tbsp vegetable oil 4 skinless chicken legs, split

salt and pepper 2 medium onions, sliced thin 4 garlic cloves, minced 1 tbsp ginger, minced 1/2 scotch bonnet chili pepper, minced 4 tbsp Jamaican curry powder 2 tbsp thyme, fresh, chopped 3 C. chicken stock 2 C. coconut milk 1/2 lime, juice

Directions 1. Place a small pan over high heat. Cook in it the cumin, mustard, fenugreek, anise, black peppercorns, coriander seeds and allspice for 40 sec until they are toasted. 2. Get a spice grinder: Allow the toasted spices to cool down then crush them along with the turmeric. 3. Place a large pot over medium heat: Heat the oil in it. Brown in it the chicken pieces for 4 to 6 min on each side. Place them aside. 4. Stir in the onions, garlic, ginger and chili pepper. Let them cook for 5 min while stirring them often. 5. Stir the curry power with thyme and ½ a lime juice to the pot. Stir the chicken back with the tock and coconut milk. Cook them until they start boiling. 6. Lower the heat and cook the stew for 1h 35 min over low heat. Serve your stew warm. Enjoy. Coconut Anise and Chicken Stew

87

KABOBS

Kingston

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 474.2 Fat 33.6g Cholesterol 109.3mg Sodium 634.4mg Carbohydrates 10.5g Protein 32.2g

Ingredients 1/4 C. olive oil 1 lime, juiced 2 garlic cloves, minced 2 tbsp minced fresh oregano 1 tbsp lime peel, grated 1 tbsp onion powder 1 tbsp light brown sugar 1/2 tsp ground allspice 1/4 tsp ground cinnamon

1/4 tsp cayenne pepper Kabobs: 1 lb boneless skinless chicken breast, diced 8 oz. light smoked sausage, diced 2 green bell peppers, cut into 1 inch pieces

Directions 1. Before you do anything, preheat the grill and grease it. 2. Get a mixing bowl: Whisk in it the olive oil, lime juice, garlic, oregano, lime peel, onion powder, brown sugar, allspice, cinnamon, and cayenne. 3. Thread the bell pepper with chicken and sausages into skewers while alternating between them. 4. Cook the kabobs for 8 to 9 min on each side while coating them with the glaze every 2 or 3 min. 5. Serve your kabobs warm. 6. Enjoy.

88

Kabobs Kingston

Jerk

Chicken

Prep Time: 10 mins Total Time: 8 hrs 30 mins Servings per Recipe: 3 Calories 834 Fat 57.2 Carbohydrates 284 Protein 568 Cholesterol 4.8 Sodium 71.1

Ingredients 1/2 green onion, minced 1/4 C. orange juice 1 tbsp minced fresh ginger root 1 tbsp minced jalapeno peppers 1 tbsp lime juice 1 tbsp soy sauce 1 clove garlic, minced

1 tsp ground allspice 1/4 tsp ground cinnamon 1/2 tsp ground cloves 1 (2 to 3 lb) whole chicken, cut into pieces

Directions 1. Get a large mixing bowl: Mix in it the onions, orange juice, ginger, hot pepper, lemon or lime juice, soy sauce, garlic, allspice, cinnamon and cloves to make the marinade. 2. Add the chicken pieces and stir them well to coat. Cover the bowl with a plastic wrap and place them in the fridge for an overnight. 3. Before you do anything else, preheat the grill and grease it. 4. Drain the chicken pieces and grill them for 8 to 12 min on each side or until they are done. 5. Pour the remaining marinade in a small saucepan. Cook it over medium heat for 2 min until it becomes thick. Serve it hot with the chicken. 6. Enjoy.

Jerk Chicken

89

3-HOUR

Jerk Chicken

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 6 Calories 221 Fat 6.4 Carbohydrates 68 Protein 474 Cholesterol 13.3 Sodium 28.8

Ingredients 6 skinless, boneless chicken breast halves, chunks 4 limes, juiced 1 C. water 2 tsp ground allspice 1/2 tsp ground nutmeg 1 tsp salt 1 tsp brown sugar 2 tsp dried thyme

1 tsp ground ginger 1 1/2 tsp ground black pepper 2 tbsp vegetable oil 2 onions, chopped 1 1/2 C. chopped green onions 6 cloves garlic, chopped 2 habanero peppers, chopped

Directions 1. Get a mixing bowl: place in it the chicken breast pieces. Add the water with lime juice then cover the bowl with a plastic wrap. 2. Get a food processor: combine in it the allspice, nutmeg, salt, brown sugar, thyme, ginger, black pepper and vegetable oil. 3. Process them until they become smooth to make the marinade. Add 2/3 of the marinade to the chicken pieces and coat them with it. 4. Cover the chicken bowl once again and place it in the fridge for 2 h or more. 5. Before you do anything else, preheat the grill and grease it. Drain the chicken breasts chunks from the marinade then thread them into skewers. 6. Cook the chicken skewers on the grill for 5 to 8 min on each side and baste them every few minutes with the remaining marinade. 7. Enjoy!

92

3-Hour Jerk Chicken

Habanero Curry

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 210 Fat 15.4 Carbohydrates 30 Protein 322 Cholesterol 6.2 Sodium 12.5

Ingredients 1/4 C. vegetable oil 1 onion, chopped 1 tomato, chopped 1 garlic clove, chopped 2 tbsp Jamaican-style curry powder 2 slices habanero pepper 1/4 tsp ground thyme

2 skinless, boneless chicken breast halves, chunked 1 C. water 1/2 tsp salt, or to taste

Directions 1. Place a large pan over medium heat and heat the oil in it. Add the onion, tomato, garlic, curry powder, habanero pepper, and thyme. Cook them for 8 min. 2. Add the chicken and cook them for 6 min. 3. Once the time is up, stir the water into the pan. Lower the heat and let the curry cook for 32 min over low heat. 4. Once the time is up, serve your chicken curry warm with some pita bread. 5. Enjoy.

Habanero Curry

93

WEST INDIAN

Chicken Curry

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 348 Fat 20.3 Carbohydrates 103 Protein 1353 Cholesterol 13.8 Sodium 27.8

Ingredients 1/4 C. curry powder, divided 2 tbsp garlic powder 1 tbsp seasoned salt 1 tbsp onion powder 2 tsp salt 1 sprig fresh thyme 1 pinch ground allspice salt and black pepper 2 1/4 lbs whole chicken, cut into pieces

3 tbsp vegetable oil 3 C. water 1 potato, diced 1/2 C. chopped carrots 2 scallions, chopped 1 piece fresh ginger root, minced 1 Scotch bonnet chile pepper, chopped

Directions 1. Get a large mixing bowl: Combine in it 2 tbsp curry powder, garlic powder, seasoned salt, onion powder, salt, thyme leaves, allspice, salt, and pepper. Mix them well. 2. Add the chicken pieces to the spice mix and rub them well. 3. Place a large pan over medium heat and heat the oil in it. Add the spicy chicken to the hot pot and brown it for 4 min. 4. Stir in the water, potato, carrots, scallions, ginger, and chile. Put on the lid and let them cook for 17 min or until the chicken is done. 5. Once the time is up, serve your chicken curry with some rice and enjoy. 6. Enjoy.

94

West Indian Chicken Curry

Allspice

Lime Style Tortilla Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 196 Fat 11.3 Carbohydrates 35 Protein 540 Cholesterol 10.6 Sodium 14.6

Ingredients 3 skinless, boneless chicken breast halves 8 C. water 8 tsp chicken bouillon granules 1 C. chopped carrot 1/4 tsp ground allspice 1/2 tsp chopped fresh thyme 1/8 tsp ground cinnamon 1 tbsp chopped fresh ginger 1 tbsp minced garlic

1 C. chopped tomato 1 C. coconut milk 1 tsp hot pepper sauce 1 C. mozzarella cheese, grated 2 C. crispy tortilla strips 2 limes, cut into wedges

Directions 1. Before you do anything preheat the grill and grease it. 2. Season the chicken breasts with some salt and pepper. Cook them on the grill for 7 to 9 min on each side. 3. Place the chicken breasts aside and allow them to cool down for a while. Slice them into chunks and transfer them to a large pot. 4. Add to them the water, bouillon and carrot, allspice, thyme, cinnamon, ginger and garlic. Cook them until they start boiling over high medium heat. 5. Lower the heat and cook the soup for 12 min. Add the tomato, coconut milk and hot pepper sauce. Let the soup cook for an extra 2 to 3 min. 6. Once the time is up, serve your soup hot with some mozzarella cheese, tortilla strips and lime wedges. 7. Enjoy.

Allspice Lime Style Tortilla Soup

95

SPICY

Jerk Ginger Chicken Wings

Prep Time: 25 mins Total Time: 10 hrs 25 mins Servings per Recipe: 8 Calories 230 Fat 16.4 Carbohydrates 48 Protein 647 Cholesterol 4.4 Sodium 16

Ingredients 3 tbsp Jamaican jerk seasoning blend 3 tbsp vegetable oil 3 cloves garlic, diced 1 (1 inch) piece peeled fresh ginger, diced

1 bunch green onions, chopped 12 slices pickled jalapeno peppers 4 lb chicken wings

Directions 1. Get a food processor: Combine in it the jerk seasoning, oil, garlic, ginger, green onions, and jalapeno slices. Process them until they become smooth to make the sauce. 2. Get a large mixing bowl: Place in it the chicken wings then season them with a pinch of salt and pepper. 3. Add the hot sauce and toss them to coat. Cover the bowl with a plastic wrap and place it in the fridge for an overnight. 4. Before you do anything else, preheat the oven to 300 F. 5. Place the chicken wings on a lined up baking sheet. Cook them in the oven for 2 h 5 min. serve them hot. 6. Enjoy.

96

Spicy Jerk Ginger Chicken Wings

Chicken

and Long Grain

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 3 Calories 916 Fat 61.9 Carbohydrates 113 Protein 1322 Cholesterol 42.9 Sodium 34.8

Ingredients 1/2 C. long-grain white rice 1 C. water 3 tbsp vegetable oil 1/4 C. butter 3 skinless, boneless chicken breast halves 3 oz. dark rum 1 can sliced mushrooms 2 1/2 tbsp chicken bouillon granules 2 tsp garlic powder

2 tsp ground black pepper 1 can coconut milk 1 small banana, sliced

Directions 1. Place a large pot over medium heat. Stir the water with rice in it and cook them until they start boiling. Lower the heat and let them cook for 22 min. 2. Place a large pan over medium heat. Heat the oil in it. 3. Add to it the chicken breasts and let them cook for 7 to 9 min on each side. 4. Add the rum to the pan and cook them for 10 sec. Stir in the mushrooms, bouillon granules, garlic powder, pepper, salt and coconut milk. 5. Lower the heat and let them cook for 12 min. Spoon the chicken skillet over the rice then garnish them with the banana slices. 6. Enjoy.

Chicken and Long Grain

97

REAL

Jerk Chicken

Prep Time: 25 mins Total Time: 8 hrs 55 mins Servings per Recipe: 8 Calories 433 Fat 23 Carbohydrates 96 Protein 2734 Cholesterol 20.4 Sodium 36.8

Ingredients 1 C. orange juice 1 C. white vinegar 1/2 C. olive oil 1/2 C. soy sauce 1 lime, juiced 3 onions, chopped 6 Scotch bonnet chiles, chopped 8 cloves garlic, chopped 2 tbsp white sugar 2 tbsp dried thyme 2 tbsp ground allspice

2 tbsp salt 2 tsp ground black pepper 1 tsp ground cinnamon, or more to taste 1 tsp ground nutmeg, or more to taste 1 tsp ground ginger, or more to taste 3 lb bone-in chicken breast halves with skin

Directions 1. Get a food processor: Combine in it the orange juice, vinegar, olive oil, soy sauce, and lime juice. Process them until they become smooth. 2. Combine the onions, Scotch bonnet chiles, garlic, sugar, thyme, allspice, salt, black pepper, cinnamon, nutmeg, and ginger. Blend them smooth to make the marinade. Reserve 1/2 C. of it. 3. Get a roasting pan: Place in it the chicken breasts and pour the marinade all over them. Stir them to coat. 4. Cover the pan with a plastic wrap and place it in the fridge for 8 h. 5. Before you do anything else preheat the grill and grease it. 6. Drain the chicken breasts from the marinade and cook them on the grill for 15 to 17 min on each side while basting them with the remaining marinade. 7. Serve your grilled chicken breasts warm with some grilled veggies. 8. Enjoy. 98

Real Jerk Chicken

Jerk

Pineapple Fajitas

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 410 Fat 10 Carbohydrates 66 Protein 709 Cholesterol 46.3 Sodium 32.2

Ingredients 8 (6 inch) flour tortillas 1 lb skinless, boneless chicken breast halves, julienned 2 small red bell peppers, julienned 2 tsp Jamaican jerk seasoning 1/8 tsp ground black pepper

4 slices canned pineapple, chopped 1 tbsp vegetable oil chopped fresh cilantro lime wedges

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Before you do anything preheat the oven to 350 F. Fold a piece of aluminum foil over each tortilla then place them on a baking pan. Heat the tortillas in the oven for 2 to 4 min. Place them aside. Get a large mixing bowl: Toss in it the chicken, bell pepper, jerk seasoning, and pepper. Place a large pan over medium heat. Grease it with a cooking spray. Sauté in it the pineapple chops for 5 to 7 min until they become golden brown. Drain them and place them aside. Heat the oil in the same pan. Cook in it the chicken mix for 7 to 8 min or until it is done. Add the golden pineapple chops and stir them. Spoon the mix into the warm tortillas. Serve them with some lime wedges and extra toppings of your choice. Enjoy.

Jerk Pineapple Fajitas

99

JAMAICAN

Egg Noodles and Chicken

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 595 Fat 25.2 Carbohydrates 169 Protein 205 Cholesterol 59.6 Sodium 37.3

Ingredients 4 skinless, boneless chicken breast halves 2 tsp jerk paste 1 (12 ounce) package uncooked egg noodles 1 tbsp olive oil 1 clove garlic, minced 1 C. chicken stock

1 tbsp jerk paste 1/2 C. dry white wine 1/4 C. chopped fresh cilantro 2 limes, quartered salt and pepper to taste 1/2 C. heavy whipping cream 4 cilantro, for garnish

Directions 1. Coat each chicken breast halves with 1/2 tsp of jerk paste. Place it in a large roasting it pan and cover it with a plastic wrap. 2. Place the chicken pan in the fridge for 60 min or more. 3. Before you do anything, preheat the grill on high heat and grease it. 4. Place a large saucepan of water over medium heat. Cook it until it starts boiling. Add to it the noodles and cook it for 7 min. 5. Cook the chicken breasts for 9 to 12 min on each side. 6. Place another large saucepan over medium heat. Heat the olive oil in it. Add the garlic and cook it for 60 sec. 7. Stir in the chicken stock, 1 tbsp jerk paste, white wine, chopped cilantro, juice of 1 lime, salt, and pepper. Cook them until they start boiling. 8. Add the heavy cream to the mix and cook them for 6 min over low heat. Drain the noodles and stir into the pot. 9. Serve your noodles while it is hot with the grilled chicken breasts. 10. Enjoy. 102

Jamaican Egg Noodles and Chicken

Honey

Jerk Drumsticks

Prep Time: 10 mins Total Time: 3 hrs 10 mins Servings per Recipe: 4 Calories 307.7 Fat 16.2g Cholesterol 118.2mg Sodium 706.9mg Carbohydrates 11.0g Protein 28.6g

Ingredients 6 scallions, chopped 2 serrano peppers, stemmed and halved 2 tbsp fresh lemon juice 2 tbsp honey 1 tbsp canola oil 1 tbsp jamaican jerk seasoning

1 tsp salt 8 chicken drumsticks, skinned

Directions 1. Get a food processor: Combine in it the scallions, serranoes, lemon juice, honey, oil, jerk seasoning, and salt. Blend until they become smooth. 2. Toss the chicken drumsticks and seasoning mix in a greased slow cooker. Put on the lid and let them cook for 4 h on low or 8 h on high. 3. Once the time is up, serve your chicken drumsticks warm. 4. Enjoy.

Honey Jerk Drumsticks

103

WEDNESDAY’S

Dinner (Chicken Breast and Rice)

Prep Time: 30 mins Total Time: 1 hr 50 mins Servings per Recipe: 4 Calories 872 kcal Fat 39.5 g Carbohydrates 95.7g Protein 31.9 g Cholesterol 65 mg Sodium 814 mg

Ingredients 4 skinless, boneless chicken breast halves 1 papaya, peeled, seeded and sliced 1 pinch ground cinnamon, or to taste 1/3 C. melted margarine 1 C. crushed buttery round crackers (such as Ritz(R)) 1 tbsp margarine 1 C. basmati rice 1 1/2 C. water 1 tbsp margarine

1 C. orange juice 1 (8 oz.) can crushed pineapple in its own juice 1 tbsp brown sugar 1/2 tsp ground cinnamon 1 tsp ground nutmeg 1 pinch cayenne pepper salt and ground black pepper to taste (optional)

Directions 1. Set your oven to 350 degrees F before doing anything else and line a baking sheet with the foil paper. 2. Place a chicken breast onto a smooth surface. 3. With a sharp boning or paring knife, cut a pocket in the chicken breast through a 2-inch slit in the side. 4. Repeat with the remaining chicken breasts. 5. Arrange the papaya slices into the pocket of each chicken breasts and sprinkle with cinnamon. 6. Coat all the chicken breast halves into the melted margarine, then rill into the cracker crumbs. 7. In a skillet, heat 1 tbsp of the margarine on medium-high heat and cook the chicken breasts for about 5 minutes per side. 8. Now, arrange the chicken breasts onto the prepared baking sheet. 104

Wednesday’s Dinner

9. Cook in the oven for about 20 minutes per side. 10. In a pan, add the rice and water on high heat and bring to a boil. 11. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 12. Meanwhile, melt the remaining 1 tbsp of the margarine in the same skillet used to brown the chicken on medium-high heat, scraping up any browned bits. 13. Stir in the orange juice, pineapple, brown sugar, 1/2 tsp of cinnamon, nutmeg, cayenne, salt and pepper. 14. Reduce heat to medium and simmer for about 30 minutes. 15. Reduce the heat to low and simmer till the sauce becomes thick. 16. Place the chicken breasts over the rice and serve with a topping of the pineapple sauce.

105

CAJUN

Seasoning

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 12 Calories 19.5 Fat 0.5g Cholesterol 0.0mg Sodium 200.8mg Carbohydrates 4.0g Protein 0.9g

Ingredients 5 tbsp paprika 2 tbsp garlic powder 1 tbsp black pepper 1 tbsp ground red pepper 1 tbsp white pepper 1 tbsp thyme

1 tbsp oregano 1 tsp salt 1 tsp chili powder 1 tsp onion powder

Directions 1. Get a small mixing bowl: Mix in it all the ingredients. Place it in the storing jar then use it whenever your desire. 2. Enjoy.

106

Cajun Seasoning

Creole

Seasoning

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 20 Calories 16 kcal Fat < 0.4 g Carbohydrates < 3.4g Protein 0.7 g Cholesterol 0 mg Sodium 1048 mg

Ingredients 2 tbsps onion powder 2 tbsps garlic powder 2 tbsps dried oregano 2 tbsps dried basil 1 tbsp dried thyme 1 tbsp black pepper

1 tbsp white pepper 1 tbsp cayenne pepper 5 tbsps paprika 3 tbsps salt

Directions 1. Get a bowl, combine: salt, onion powder, paprika, garlic powder, cayenne, oregano, white pepper, thyme, black pepper, and basil. 2. Stir the spices evenly then place them in a shaker or spice container. 3. Enjoy.

Creole Seasoning

107

HOW TO MAKE

Jamaican Jerk Spice

Prep Time: 51 mins Total Time: 15 mins Servings per Recipe: 12 Calories 10 kcal Fat 0.1 g Carbohydrates 2.4g Protein 0.3 g Cholesterol 0 mg Sodium 1074 mg

Ingredients 1 1/2 C. allspice 8 C. salt 5 1/2 C. garlic powder 4 C. white sugar 1 C. chipotle Chile powder 1/2 C. ground cloves

2 C. dried thyme leaves 2 C. ground black pepper 4 C. cayenne pepper 1 C. ground cinnamon

Directions 1. Get a bowl, sift: cinnamon, allspice, cayenne, salt, black pepper, sugar, thyme, cloves, and chipotle powder. 2. Get a container that is airtight for best storage and maximum shelf time. 3. NOTE: Use this spice mix for any recipe which calls Jamaican jerk spice.

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How to Make Jamaican Jerk Spice

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