Cooking with Rice and Grains: Re-Imagining Brown Rice, Quinoa and Lentils

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Cooking with Rice and Grains Re-Imagining Brown Rice, Quinoa and Lentils

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Wednesday’s Dinner 7 Indian Curried Red Lentils 8 Spicy Lentil, Chickpea, and Zucchini Tagine 9 A Turkish Soup of Red Lentils 10 Moroccan Taco Dump Dinner 11 Minty Bulgur Soup 12 Vegan Lentil Meatball 13 Bulgur Salad 14 Cheesy Lentils 15 Hot Chili Braggs Burgers 16 Sea Lentils Burgers 17 Juicy Beet Burgers 18 Spicy Lentils 19 Moussaka II 20 Chard Lentil Soup 22 Tempeh Kabobs with Moroccan Couscous 23 Orange Mango Mint Couscous Salad 24

Italian Herbed with Beans 25 Braised Couscous 26 Plum Tomato and Olive Couscous with Peas 27 Couscous Masala 28 I ❤ Latin Couscous 29 Full Couscous Lunch Box Salad 30 Quick Moroccan Couscous 31 Turkish Fish Stew 32 Easy Thai Style Brown Rice 33 Buttery and Baked Brown Rice 34 Brown Rice Risotto I 35 Cilantro and Corn Brown Rice 36 Easy Hawaiian Style Brown Rice 37 Mushrooms, and Almonds Brown Rice 38 Mushrooms, and Swiss Brown Rice 39 Instant Lemon and Parsley Brown Rice 40 Lime and Garlic Brown Rice 41 Walnuts, Broccoli, & Cheddar Brown Rice 42

Grapes and Chicken Skillet 43 Classic Sirloin and Veggies Stir Fry 44 Asian Consomme Steak Stir Fry 45 Quick Broccoli Beef Stir Fry 46 Tropical Vanilla Beef Stir Fry 47 Sweet and Soup Beef Stir Fry 48 Famous Chinese Veggie Stir Fry 49 Spicy Tofu Stir Fry 50 Apple & Carrot Stir Fry 51 Chinese Water Chestnut Stir Fry 52 House Fried Rice 53 4-Ingredient American Fried Rice 54 Chicago Rice Consommé 55 Denver Pilaf 56 Fried Rice Cauliflower 57 Paleo Fried Rice 58 Sweet Thai Chile Fried Rice 59 Jade Garden House Fried Rice 60

Fried Rice for Lunch 61 Fried Rice Lunch Box 62 Thai Fried Rice 63 Saint Peter’s Quinoa 64 Mexico City Quinoa 65 Restaurant Style Quinoa 66 Rustic Quinoa 67 African Quinoa “Risotto” 68 September’s Quinoa Risotto 69 August’s Quinoa Risotto 70 Red Pecans Burgers 71 Quinoa & Beans Salad 72 Quinoa Tortillas 73 Quinoa Bread 74 Apple Quinoa Curry 75 Seattle Quinoa Bowls 76 Quinoa Salad from Seattle 77 Creamy Apricot Pudding 78

Dolmas 79 Basmati Casserole 80 Button Basmati 81 Apple and Ginger Basmati 82 Crusted Potato Basmati 83 Tropical Mango Curry on a Basmati Beach 84 Chicken and Mango Basmati Salad 85 Mixed Nut Pilaf 86

Wednesday’s Dinner

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 164 kcal Fat 2g Carbohydrates 30.4g Protein 7.7 g Cholesterol 0 mg Sodium 321 mg

Ingredients 2 tsp canola oil 1/2 onion, chopped 3 C. water 1 green bell pepper, chopped 1 C. shredded carrot 1 C. cubed potato 1 C. corn kernels

1/2 C. chopped celery 1/2 C. chopped rutabaga 1/2 C. uncooked barley 3/4 C. dry lentils 2 C. chopped arugula 1 tsp salt

Directions 1. In a heavy Dutch oven, heat the canola oil on medium-high heat and sauté the onion for about 5 minutes. 2. Add the water, green bell pepper, carrot, potato, corn, celery, rutabaga and barley and bring to a boil. 3. Reduce the heat to medium-low and simmer, covered for 20 about minutes. 4. Stir in the lentils and simmer for about 30 minutes more. 5. Remove from the heat and immediately, stir in the arugula and salt before serving.

Wednesday’s Dinner

7

INDIAN

Curried Red Lentils

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 192 kcal Carbohydrates 32.5 g Cholesterol 0 mg Fat 2.6 g Protein 12.1 g Sodium 572 mg

Ingredients 2 cups red lentils 1 large onion, diced 1 tbsp vegetable oil 2 tbsps curry paste 1 tbsp curry powder 1 tsp ground turmeric 1 tsp ground cumin 1 tsp chili powder 1 tsp salt

1 tsp white sugar 1 tsp minced garlic 1 tsp minced fresh ginger 1 (14.25 ounce) can tomato puree

Directions 1. Before you being, take your lentils, and wash them. Let water run over them until it runs clear without any traces of dirt or grime. 2. Grab a nice sized pot and place in lentils and cover them with water and get it all boiling, cover the pot and take its heat level to medium. 3. While your lentils are boiling you will have to add water continually to keep them covered. Cook the lentils until they are soft which will typically take about 15 to 20 mins. 4. Once your lentils are tender you should drain the pot. 5. Grab a large frying pan or skillet and heat it up over medium heat. Add some oil and onions and fry them until they are caramelized (possibly 20 minutes of cooking time, take care to ensure your onions do not burn). 6. Once the onions are caramelized combine the following ingredients for seasoning: turmeric, ginger, sugar, curry powder, cumin, chili powder, curry paste, and salt. 7. Increase the heat of the skillet and stir consistently until the ingredients begin to create a beautiful aroma, this will take about 1 to two minutes. 8. Combine your tomato puree with the seasonings and remove everything from heat. 9. Once removed from heat add your lentils and mix accordingly. 10. Plate, serve, enjoy. 8

Indian Curried Red Lentils

Spicy Lentil,

Chickpea, and Zucchini Tagine (Vegetarian Approved)

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 414.9 Cholesterol 15.2mg Sodium 299.7mg Carbohydrates 68.9g Protein 21.2g

Ingredients 2 tbsps butter 2 medium onions, diced 2 small fresh chili peppers, diced 1 tbsp paprika 1/2 tsp cayenne pepper 1 tsp ground cumin 1 C. dried lentils 4 tomatoes, diced 1/4 C. tomato puree 1 C. chickpeas, canned

1 C. carrot, diced 1 1/2 C. green beans, chunked 1 zucchini, diced 3/4 C. frozen green pea 1/2 C. flat leaf parsley, diced 1 tbsp za'atar spice mix salt and pepper, to taste

Directions 1. Stir fry your chilies and onions in butter for 12 mins then combine in the cumin, cayenne, and paprika. 2. Stir the spices then fry everything for 2 more mins. 3. Now add in the tomato puree, tomatoes, and lentils. Pour in some water to cover the contents slightly and let the mix gently boil with a low level of heat for 22 mins. 4. Now stir in the green peas, chickpeas, zucchini, carrots, and green beans. 5. Continue to cook the mix for 17 more mins. 6. Place the mix in a large dish and cover the dish with some plastic. 7. Put everything in the fridge for 1 day then reheat everything and add the za'atar and parsley. 8. Enjoy.

Spicy Lentil, Chickpea, and Zucchini Tagine

9

A TURKISH

Soup of Red Lentils

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 442 kcal Carbohydrates 64.2 g Cholesterol 31 mg Fat 14 g Protein 18.7 g Sodium 1080 mg

Ingredients 1/4 cup butter 2 onions, finely chopped 1 tsp paprika 1 cup red lentils 1/2 cup fine bulgur 2 tbsps tomato paste 8 cups vegetable stock

1/8 tsp cayenne pepper 1 tbsp dried mint leaves 4 slices lemon 1/2 tsp chopped fresh mint

Directions 1. Cook onion in hot butter for about 15 minutes before adding paprika, bulgur and lentil into it. 2. Bring the mixture to boil after adding cayenne pepper, tomato sauce and vegetable stock into the pan, and cook all this for one full hour. 3. Stir in some mint leaves before turning the heat off and pouring the soup in reasonable bowls. 4. Garnish with some lemon slices and fresh mint before serving.

10

A Turkish Soup of Red Lentils

Moroccan

Taco Dump Dinner

Prep Time: 10 mins Total Time: 8 hrs 10 mins Servings per Recipe: 12 Calories 74.5 Fat 0.7g Cholesterol 0.0mg Sodium 143.5mg Carbohydrates 12.8g Protein 4.7g

Ingredients 1 C. chopped onion 1 garlic clove, minced 1 tsp canola oil 1 C. dry lentils, rinsed 1 tbsp chili powder 2 tsp ground cumin 1 tsp oregano

14 oz. water 2 vegetable bouillon cubes 1 C. salsa

Directions 1. Stir all the ingredients in a greased crockpot. Put on the lid and cook them for 10 on low while stirring them often. 2. Add water to the mixture if needed. Spoon the mixture into taco shells then serve them with your favorite toppings. 3. Enjoy.

Moroccan Taco Dump Dinner

11

MINTY

Bulgur Soup

Prep Time: 10 mins Total Time: 56 mins Servings per Recipe: 4 Calories 283 kcal Fat 7.8 g Carbohydrates 42.7g Protein 12.2 g Cholesterol 0 mg Sodium 94 mg

Ingredients 2 tbsp olive oil, or more to taste 1 onion, finely chopped Salt to taste 1 tsp ground cayenne pepper 1 tbsp tomato paste 8 C water 3/4 C red lentils

1/4 C white rice 1/4 C fine bulgur 1 clove garlic, minced (optional) 2 tsp crushed dried mint

Directions 1. Place a large pot on medium heat. Add the oil and heat. Stir in it the salt with onion and cook them for 6 min. 2. Lower the heat and stir in the cayenne pepper then cook them for 40 sec. 3. Add the tomato pasta with water and stir them well. Turn the heat up to high then add the lentils, rice, bulgur, garlic, and mint. 4. Cook them until they start boiling then low heat. Put on a partial cover and let them cook for 40 while stirring from time to time. Serve your soup warm. 5. Enjoy.

12

Minty Bulgur Soup

Vegan

Lentil Meatball

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 7 Calories 208 kcal Fat 6.8 g Carbohydrates 29.2g Protein 9.6 g Cholesterol 0 mg Sodium 372 mg

Ingredients 1 3/4 C water 1 C red lentil 3/4 C fine bulgur (cracked wheat) 3 tbsp olive oil 7 spring onions, finely chopped, or more to taste 1 1/2 tbsp tomato paste

1/2 bunch parsley, minced 1/2 lemon, juiced 1 1/2 tsp red pepper flakes 1 tsp ground cumin 1 tsp salt

Directions 1. Stir the lentils with water in a large saucepan. Place it over medium heat and cook it until it starts boiling. Low the heat and cook it for 12 min. 2. Add the bulgur and turn off the heat right away. Put on the lid and let them sit for 6 min. 3. Place a large pan over medium heat. Heat the oil in it. Add the onion and cook it for 4 min. mix in the tomato paste and cook them for another 4 min. 4. Stir in the lentils and bulgur mix then transfer them to a large mixing bowl. Add the parsley, lemon juice, red pepper flakes, cumin, and salt. 5. Mix them with your hands well then shape the mix into small bite size pieces. Serve them with your favorite toppings. 6. Enjoy.

Vegan Lentil Meatball

13

BULGUR

Salad

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 323 kcal Fat 8.1 g Carbohydrates 53.1g Protein 12.8 g Cholesterol 0 mg Sodium 511 mg

Ingredients 3 tbsp olive oil 1 onion, minced 1 ripe tomato, cut into small cubes 3 C beef broth 2 C bulgur, rinsed Salt and ground black pepper, or to taste

1/2 C cooked green lentils 1/3 C cooked chickpeas 1 bunch fresh mint, chopped

Directions 1. Place a large pan over medium heat. Heat the oil in it the sauté in it the onion for 4 min. add the tomato and cook them for 3 min. 2. Stir in the beef broth then cook them until they start boiling. Add the bulgur with a pinch of salt and pepper. Lower the heat and let them cook for 6 min. 3. Stir in the lentils with the chickpeas and cook them for an extra 6 min. 4. Place the mix aside to lose heat for 35 min. once the time is up, stir the mint into it then serve it with your favorite toppings. 5. Enjoy.

14

Bulgur Salad

Cheesy

Lentils

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 16 Calories 242 kcal Fat 8.3 g Carbohydrates 130.3g Protein 11.2 g Cholesterol 27 mg Sodium 395 mg

Ingredients 2 tbsps vegetable oil 3/4 C. uncooked brown rice 1 1/2 C. red lentils 6 C. water 1 tsp salt 2 eggs 2 1/2 C. dry bread crumbs

1 1/2 C. grated Parmesan cheese 2 tsp dried basil 1 1/2 tsp garlic powder 3 tbsps vegetable oil

Directions 1. Place a saucepan on medium heat. Add the 2 tbsps of oil and heat it. Cook the rice in it for 2 min. add the water with salt and lentils. Cook them until they start boiling. 2. Lower the heat. Put on the lid. Coo them for 42 min and add more water if the mix dried before it is cooked. Place the lentils mix aside to lose heat. 3. Get a food processor: Add the lentils mix with eggs, bread crumbs, Parmesan cheese, basil, and garlic powder. Pulse them several times until they become well mixed. 4. Shape the mix into 16 cakes. Place a large skillet on medium heat. Heat 3 tbsps of oil in it. Add the lentils cakes and cook them for 4 min on each side. 5. Assemble your burgers with your favorite toppings. Serve them right away. 6. Enjoy.

Cheesy Lentils

15

HOT

Chili Braggs Burgers

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 219.3 Fat 12.9g Cholesterol 0.0mg Sodium 74.4mg Carbohydrates 19.1g Protein 9.9g

Ingredients

Directions

1/4 C. onion, grated 1/4 C. bell pepper, grated 1 1/2 C. cooked lentils (or 1 15-ounce can, drained) 1/2 C. flax seed, ground 1/2 C. almonds or 1/2 C. other nuts, crushed 2 tbsps shredded carrots 2 tbsps shredded celery (remove veins with a veggie peeler) 1 fresh jalapenos (optional) or 1 other hot pepper, finely minced (optional) 2 garlic cloves, crushed 2 tbsps fresh parsley, chopped 1 tsp olive oil 1 tsp Braggs liquid aminos or 1 tsp soy sauce 1 tbsp tomato paste 1 tsp dried oregano 1 tsp dried basil 1/2 tsp chili powder 1/2 tsp curry powder 1/2 tsp fresh ground black pepper 1/4 tsp ground red pepper

1. Before you do anything preheat the oven on 350 F. 2. Press the bell pepper and onion in a fine masher. Press them to remove the water coming out from them. 3. Get a mixing bowl: Add the 3/4 of the lentils then press it with a potato masher or fork until it becomes well mashed. 4. Add the onion and pepper mix with the rest of the ingredients. Mix them well. Place the mix aside for 1 h with the lid on. Shape the mix into 6 patties. 5. Place the patties on a lined up baking sheet. Cook them in the oven for 8 min on each side. 6. Assemble your burgers with your favorite toppings. Serve them right away. 7. Enjoy.

16

Hot Chili Braggs Burgers

Sea

Lentils Burgers

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 3 Calories 248.8 Fat 2.4g Cholesterol 0.0mg Sodium 240.7mg Carbohydrates 47.4g Protein 110.4g

Ingredients 1 C. lentils (dry measure) 1 onion, diced 3 carrots, grated 3/4 C. whole grain flour (approx.) 1 pinch sea salt 1 tsp coriander 1 tsp cumin

1/4 tsp cayenne pepper 1 pinch black pepper 1 -2 tsp olive oil

Directions 1. Bring a salted pot of water to a boil. Add the lentils and cook it until it is done. Drain it. 2. Get a mixing bowl: Add the carrot with onion and lentils then press them slightly with a fork to mash them a bit. Add the flour with seasoning, salt and pepper then mix them well. 3. Place a large skillet on medium heat. Add the olive oil and heat it. Shape the lentils mix into 3 burgers. Cook them in the heated skillet for 9 min on each side. 4. Assemble your burgers with your favorite toppings. Serve them right away. 5. Enjoy.

Sea Lentils Burgers

17

JUICY

Beet Burgers

Prep Time: 5 hrs Total Time: 5 hrs 15 mins Servings per Recipe: 4 Calories 368.1 Fat 8.8g Cholesterol 46.5mg Sodium 1639.6mg Carbohydrates 59.2g Protein 114.4g

Ingredients 1 1/4 C. cooked brown rice, cooled 1 C. cooked lentils, cooled 1 C. beet, peeled and shredded 1/2 tsp salt Fresh ground black pepper, to taste 1 tsp dried thyme 1/2 tsp ground fennel 1 tsp dry mustard 3 tbsps onions, minced

2 garlic cloves, minced 1 egg 1/2 C. fine dry breadcrumb 1 tbsp olive oil 4 whole wheat buns, toasted Condiments, as desired

Directions 1. Get a food processor: Add the lentils with rice and beet. Process them for 1 min until they become lean. 2. Get a mixing bowl: Add the rice mix with salt, pepper, thyme, fennel, mustard, onion, garlic, egg and bread crumbs. Mix them well. Place it in the fridge for 3 h. Shape the mix into 4 patties. 3. Place a large skillet on medium heat. Add the oil and heat it. Cook in it the burgers for 7 min on each side. Assemble your burgers with your favorite toppings. Serve them right away. 4. Enjoy.

18

Juicy Beet Burgers

Spicy

Lentils

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 229 kcal Fat 14.4 g Carbohydrates 23.3g Protein 2.9 g Cholesterol 0 mg Sodium 347 mg

Ingredients 1/4 C. cooking oil 4 dried red chile peppers 1 tbsp cumin seeds 2 tsp skinned split black lentils (urad dal) 1/2 tsp mustard seeds 1 sprig fresh curry leaves 1 lb. potatoes, peeled and cubed

salt to taste 1/2 tsp ground red pepper 1/2 tsp ground cumin

Directions 1. In a large skillet, heat the oil and fry the dried lentils, red chile peppers, cumin seeds and mustard seeds till the seeds begin to splutter. 2. Stir in the curry leaves and cook for about 30 seconds. 3. Stir the potatoes and salt and cook for about 20 minutes. 4. Stir in the red pepper and cumin powder and cook for about 2-3 minutes.

Spicy Lentils

19

MOUSSAKA II

(Vegetarian Approved)

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 7 Calories 240 kcal Fat 11.8 g Carbohydrates 25.5g Protein 10.2 g Cholesterol 58 mg Sodium 426 mg

Ingredients 1 eggplant, thinly sliced 1 tbsp olive oil, or more as needed 1 large zucchini, thinly sliced 2 potatoes, thinly sliced 1 onion, sliced 1 clove garlic, chopped 1 tbsp white vinegar 1 (14.5 oz.) can whole peeled tomatoes, chopped 1/2 (14.5 oz.) can lentils, drained with liquid reserved 1 tsp dried oregano

2 tbsps chopped fresh parsley salt and ground black pepper to taste 1 C. crumbled feta cheese 1 1/2 tbsps butter 2 tbsps all-purpose flour 1 1/4 C. milk ground black pepper to taste 1 pinch ground allspice 1 egg, beaten 1/4 C. grated Parmesan cheese

Directions 1. Get a bowl and add in your eggplants. Coat them with salt and let them sit for 40 mins. 2. Now drain the resulting liquids and dry the eggplants with some paper towel. 3. Set your oven to 375 degrees before doing anything else. 4. Sear your zucchini and eggplants in oil for 4 mins per side. Then place the zucchini to the side on some paper towels. 5. Now begin to stir fry your potatoes in the same pot for 6 mins then flip them and cook it all for 6 more mins. Place these to the side as well. 6. Add in some more oil if needed and then start to stir fry your garlic and onions for 8 mins. Add the vinegar and get everything boiling. 7. Once it is all boiling, set the heat to low, and cook the mix until everything is thick. 8. Now add in: parsley, tomatoes, oregano, lentils, and half of the lentil juice. 9. Place a lid on the pot and cook the contents for 17 mins with the same level of low heat. 10. Get a casserole dish and add in 1/3 of the zucchini then the same amount of eggplant, then half of the following on top: feta, onions, and potatoes. 20

Moussaka II

11. Top everything with the tomato mix and then continue the layering. 12. Once all of the ingredients have been used. Cooked the dish in the oven for 30 mins. 13. Get the following boiling: milk, butter, and flour. 14. Stir the contents as it begins to boil and once the mix is sauce like add in the allspice and pepper. 15. Let the contents cool a bit then add in whisked eggs. 16. Top the casserole with the egg mix and some parmesan and cook everything for 30 more mins. 17. Enjoy.

21

CHARD

Lentil Soup

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 361 kcal Carbohydrates 50.7 g Cholesterol 0 mg Fat 14 g Protein 10.5 g Sodium 931 mg

Ingredients 8 cups water one cup large brown lentils, rinsed 4 cups thinly sliced Swiss chard 4 large potatoes, cut into cubes one cup freshly squeezed lemon juice 6 cloves garlic, crushed (or more (your preferred amount))

one tbsp salt, or (your preferred amount) 1/2 cup olive oil

Directions 1. Add some water to a big pot, enough to cover your lentils, and get it boiling. 2. Once you have the water boiling add the lentils and cook them for about 10 mins. After 10 mins of boiling you should notice your lentils are getting softer. 3. Once the lentils have been boiling for about 10 mins mix in your chards. We want to get the chards nice and soft. So let them boil for about 5 mins. 4. After the chards are soft. Combine everything with the potatoes and lower the heating temperature to a medium to low level and put a lid on the cooking pot. 5. Allow the contents to boil for twelve mins or until you find that the potatoes are soft. 6. Grab a bowl for mixing and combine some salt, lemon juice, and crushed garlic. Make sure to combine the contents evenly and then mix it in with the potatoes. 7. Allow the potatoes to continue simmering for about five more mins, given that they are already soft and basically done. 8. Combine the potatoes with olive oil and increase the heating source to a high level for about 2 more mins. 9. Let the contents cool. Plate. Serve. Enjoy.

22

Chard Lentil Soup

Tempeh

Kabobs with Moroccan Couscous

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 554 kcal Carbohydrates 22.7 g Cholesterol 125 mg Fat 37.6 g Protein 32.2 g Sodium 280 mg

Ingredients 2 pounds ground lamb 1 C. raisins 5 ounces goat cheese 1/3 C. mayonnaise 1 red onion, finely chopped 2 cloves garlic, finely chopped 2 tbsps chopped fresh cilantro

3/4 tbsp ground cayenne pepper 1/2 tsp ground cumin 1/2 tsp ground coriander salt to taste coarsely ground black pepper to taste

Directions 1. At first you need to set a grill or grilling plate to medium heat and put some oil before starting anything else. 2. Combine ground lamb, ground coriander, raisins, mayonnaise, red onion, garlic, cilantro, goat cheese, cayenne pepper, cumin, salt and black pepper in a bowl of your choice. 3. Divide this evenly into six even portions and pierce this into skewers. 4. Put these on the preheated grill and cook it for about 4 minutes each side or until you see that the cheese has melted completely. 5. Serve. 6. NOTE: If using a grilling plate instead of grill, then adjust the cooking time of the meat so that everything is fully cooked through.

Tempeh Kabobs with Moroccan Couscous

23

ORANGE

Mango Mint Couscous Salad

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 249.8 Fat 7.3 g Cholesterol 0.0 mg Sodium 297.2 mg Carbohydrates 41.9 g Protein 5.2 g

Ingredients 1/2 C. orange juice 1/3 C. water 1/2 tsp. salt, divided 3/4 C. whole wheat couscous 1 C. blueberries 1 C. mango, cut into cubes 1/3 C. red onion, chopped

2 tbsp. mint, chopped 2 tbsp. lemon juice 2 tbsp. olive oil 1/8 tsp. pepper

Directions 1. Place a pot over high heat. Combine in it the water with orange juice and 1/4 tsp. of salt. 2. Heat them until they start boiling. Add the couscous and put on the lid. 3. Turn off the heat and let them sit for 6 min. 4. Pour the couscous into a large serving bowl. Stir it with a fork then let sit for 10 to 12 min to lose heat. 5. Get a mixing bowl: Stir in it the blueberries with mango, onion, mint, lemon juice, olive oil, pepper, and salt. 6. Add it to the couscous and stir them well. Serve it right away. 7. Enjoy.

24

Orange Mango Mint Couscous Salad

Italian

Herbed with Beans

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 448.5 Fat 21.1 g Cholesterol 33.3 mg Sodium 592.8 mg Carbohydrates 49.9 g Protein 16.1 g

Ingredients 1 C. couscous 2 tbsp. lemon juice 2 tbsp. olive oil 1/3 C. green onion 2 medium tomatoes, diced 1 C. canned red kidney beans 1 C. feta cheese

1/4 C. pine nuts 2 tbsp. oregano

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

Get a bowl: Stir in it the couscous with 1 C. of boiling water. Put on the lid and let it sit for 5 to 6 min. Fluff it with a fork. Get a mixing bowl: Mix in it the lemon juice and olive oil. Add it to the couscous with a pinch of salt and pepper. Mix them well serve it. Enjoy.

Italian Herbed with Beans

25

BRAISED

Couscous

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 3 Calories 320.0 Fat 8.9 g Cholesterol 10.1 mg Sodium 43.4 mg Carbohydrates 50.7 g Protein 8.9 g

Ingredients 1 C. couscous 1 1/2 C. vegetable broth 1 tbsp. olive oil 1 tbsp. butter 1 medium onion, diced 2 garlic cloves, pressed 1/2 red bell pepper, diced

1 -2 C. sliced mushrooms 1 tbsp. pine nuts 2 tbsp. chives, finely chopped salt pepper

Directions 1. Place a large saucepan over high heat. Heat in it 1 1/2 C. of broth until it starts boiling. 2. Stir in the couscous and bring them to a boil. Put on the lid and turn off the heat. 3. Let it sit for 6 min. 4. Place a large skillet over high heat. Heat in it the olive oil. 5. Cook in it the mushroom with onion, a pinch of salt and pepper for 3 min. 6. Stir in the bell peppers with garlic. Cook them for 6 min. 7. Add the couscous and mix them with a fork. Transfer it to a plate and garnish it with pine nuts and chives. 8. Enjoy.

26

Braised Couscous

Plum Tomato

and Olive Couscous with Peas

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 453.0 Fat 14.7 g Cholesterol 16.6 mg Sodium 938.5 mg Carbohydrates 64.7 g Protein 16.1 g

Ingredients 1 1/2 C. chicken broth 1 C. uncooked couscous 1/2-1 tsp. dried oregano 2 plum tomatoes, chopped 1 -2 C. diced peeled cucumber 1/2 C. crumbled feta cheese 1/2 C. small ripe olives, halved 1 small red onion, finely chopped 1 (15 oz.) cans chickpeas, well drained

1/4 C. water 3 tbsp. lemon juice 2 -3 tbsp. olive oil 1 tsp. fresh ground black pepper salt

Directions 1. Place a pot over medium heat. Heat in it 1 1/2 C. of broth until they start boiling. 2. Add the couscous with oregano. Put on the lid and turn off the heat. 3. Let them sit for 5 to 6 min. Add the tomatoes with cucumber, olives, feta, chickpeas, and onion. 4. Mix them well and place them aside. 5. Get a mixing bowl: Whisk in it 1/4 C. of water with lemon juice, olive oil, a pinch of salt and pepper. 6. Add it to the couscous and mix them well. Serve it right away. 7. Enjoy.

Plum Tomato and Olive Couscous with Peas

27

COUSCOUS

Masala

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 274.4 Fat 10.4 g Cholesterol 0.0 mg Sodium 249.0 mg Carbohydrates 37.1 g Protein 7.9 g

Ingredients 2 tbsp. pine nuts 2 tbsp. olive oil 1 shallot, peeled and minced 1 carrot, peeled and coarsely shredded 2 tbsp. lemon juice 1 tbsp. garam masala

1 1/4 C. chicken broth 1 C. Israeli couscous

Directions 1. Place a large pan over medium heat. Toast in it the pine nuts until they become golden brown. 2. Place them aside to cool down. 3. Place a pot over high heat. Heat in it the oil. Cook in it the shallot for 60 sec. 4. Add the lemon juice and garam masala. Cook them until they start boiling. 5. Add the couscous and low the heat. Put on the lid and let them cook for 9 min. 6. Once the time is up, turn off the heat and let them rest for 6 min. 7. Stir them with a fork. Transfer it to serving bowls. 8. Garnish them with toasted pine nuts and serve them. 9. Enjoy.

28

Couscous Masala

I❤

Latin Couscous

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 300 kcal Fat 10.9 g Cholesterol 44.8g Sodium 7.1 g Carbohydrates 0 mg Protein 713 mg

Ingredients 1 C. couscous 1/2 tsp ground cumin 1 tsp salt 1 1/4 C. boiling water 1 clove unpeeled garlic 1 (15 oz.) can black beans, rinsed and drained 1 C. canned whole kernel corn, drained 1/2 C. finely chopped red onion

1/4 C. chopped fresh cilantro 1 jalapeno pepper, minced 3 tbsp olive oil 3 tbsp fresh lime juice

Directions 1. 2. 3. 4.

In a large bowl, mix together the couscous, cumin and salt. Add the boiling water and stir to combine. Tightly, cover with a plastic wrap and keep aside for about 10 minutes. Meanwhile in a small skillet, cook the unpeeled garlic clove on medium-high heat till toasted and the skin has turned golden-brown. 5. Peel the garlic clove and mince it. 6. Add the minced garlic, the black beans, corn, onion, cilantro, jalapeño pepper, olive oil and lime juice in the bowl with couscous and mix. 7. Serve warm or cold as well.

I ❤ Latin Couscous

29

FULL

Couscous Lunch Box Salad

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 6 Calories 252.6 Fat 14.7 g Cholesterol 0.0 mg Sodium 1085.8 mg Carbohydrates 26.9 g Protein 4.5 g

Ingredients 1 C. couscous 2 garlic cloves, mashed 1 tsp. salt 2 tbsp. lemon juice, freshly squeezed 1 tsp. Dijon mustard 2 tsp. white balsamic vinegar 3 tbsp. extra virgin olive oil fresh ground black pepper 1 1/3 C. black olives

1 1/3 C. green olives 1/4 C. red onion, finely diced 1/2 C. fresh cilantro, minced or 1/2 C. flat leaf parsley 2 -3 tbsp. of fresh mint, minced 1/4 C. parmesan cheese

Directions 1. 2. 3. 4. 5.

Place a pot over high heat. Heat in it 2 1/2 C. of water until they start boiling. Stir in the salt with couscous. Put on the lid and lower the heat. Let them cook for 6 min. Turn off the heat and let it sit for 8 min. Once the time is up, drain it and place it aside to cool down. Get a food processor: Combine in it the garlic with salt, lemon juice, mustard, vinegar, olive oil, and pepper. 6. Blend them smooth. Add it to the couscous with olives, red onion, mint, and cilantro. 7. Mix them well. Chill your couscous in the fridge until ready to serve. 8. Enjoy.

30

Full Couscous Lunch Box Salad

Quick

Moroccan Couscous

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 8 Calories 265 kcal Carbohydrates 38.6 g Cholesterol 5 mg Fat 10.3 g Protein 6.6 g Sodium 208 mg

Ingredients 2 C. water 1 C. pearl (Israeli) couscous 1 tbsp olive oil 1/2 C. chopped yellow onion 1 shallot, chopped 6 cloves garlic, quartered 1/2 C. golden raisins 1/2 C. chopped oil-packed sun-dried tomatoes

1/2 C. slivered almonds 1/2 tsp kosher salt 1/4 tsp ground black pepper 3 tbsps lemon juice 1 tbsp butter, softened

Directions 1. Add couscous into the boiling hot water and cook this for about 15 minutes or until all the water is absorbed the couscous that you have added. 2. Cook onion, shallot and garlic in hot oil for about 20 minutes before adding tomatoes and almonds, and cooking it for five more minutes. 3. Now add cooked couscous into it and cook it for five minutes before adding salt, lemon juice and pepper for taste. 4. Combine some butter before serving.

Quick Moroccan Couscous

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TURKISH

Fish Stew

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 456 kcal Carbohydrates 53.4 g Cholesterol 42 mg Fat 12.4 g Protein 32.7 g Sodium 755 mg

Ingredients 3 cups water 1 1/2 cups dry couscous 2 tbsps olive oil 1 small white onion, chopped 1 green bell pepper, chopped 2 cloves garlic, minced 1 cup marinated artichoke hearts, liquid reserved 2 tsps capers, liquid reserved 12 small green olives 1 (14.5 ounce) can chopped stewed tomatoes, drained

1 tbsp lemon juice 1 cup water 2 tsps sumac powder 1 1/2 tsps crushed red pepper flakes 1 tsp dried basil 1 tsp cumin 1 tsp minced fresh ginger root ground black pepper to taste 1 pound tilapia fillets, cut into chunks

Directions 1. Add couscous into boiling water before turning the heat off and letting it stand as it is for about 5 minutes. 2. Cook onion and green pepper in hot olive oil for about five minutes before adding garlic and cooking it for another two minutes. 3. Stir in artichoke hearts, capers and some olives before adding tomatoes, water, red pepper, ginger, pepper, cumin, sumac powder, basil and lemon juice before bringing this all to boil. 4. Stir in fish chunks before turning the heat down and cooking all this for another ten minutes. 5. Serve this over couscous in a platter.

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Turkish Fish Stew

Easy

Thai Style Brown Rice

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 644 kcal Fat 35.4 g Carbohydrates 51.6g Protein 34.7 g Cholesterol 52 mg Sodium 689 mg

Ingredients 1 1/2 tbsps grated ginger 2 cucumbers, cut in half lengthwise, then into .5 in pieces. 1/3 C. vegetable oil 1 1/2 tbsps sugar 1 1/2 tbsps garlic, minced 1/2 C. red onion, finely chopped 6 oz. fresh spinach, cut into strips 3 C. cooked chicken, cut into 1/2-inch cubes

1/2 C. fresh basil, cut into strips 3/4 C. peanut butter 1/2 C. rice vinegar 1/2 poblano chili, seeded and chopped 1/3 C. lite soy sauce 1 1/2 C. Brown Rice

Directions 1. Get your rice boiling in the water, place a lid on the pot, set the heat to low, and simmer everything for 47 mins or until you find that the rice is tender. 2. Let the rice loose some of its heat then stir with a fork and add it to a bowl. 3. Get a 2nd bowl, combine: poblanos, peanut butter, garlic, vinegar, ginger, oil, sugar, and soy sauce. 4. Add the cucumbers with your rice and then add onions, chicken, and mix everything. 5. Now top the cucumber mix with the contents of the 2nd bowl. 6. Add some basil and spinach before plating the rice. 7. Enjoy.

Easy Thai Style Brown Rice

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BUTTERY

and Baked Brown Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 206 kcal Fat 5.1 g Carbohydrates 36.2g Protein 3.6 g Cholesterol 10 mg Sodium 420 mg

Ingredients 1 1/2 C. brown rice 1 tsp salt 2 tbsps butter

3 C. boiling water

Directions 1. Get your water boiling then set your oven to 400 degrees before doing anything else. 2. Now get a baking dish and add to it: butter, salt, and rice. 3. Top the mix with the boiling water and place a covering of foil over the dish. 4. Cook everything in the oven for 1 hr, then stir it. 5. Enjoy.

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Buttery and Baked Brown Rice

Brown Rice Risotto I

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 10.7 g Carbohydrates 47.1g Protein 10 g Cholesterol 13 mg Sodium 500 mg

Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice 2 carrots, peeled and diced 2 zucchini, diced

1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions 1. Boil your water and broth then add the asparagus to it and cook for 4 mins. 2. Place the veggies to the side in some cold water for 7 mins. 3. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. 4. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. 5. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. 6. Continue doing this for about 20 mins. 7. Add in the carrots and continue adding liquid in batches for 20 more mins. 8. Now add in the zucchini, peas, and asparagus. 9. Cook everything for 5 more mins then combine in the butter and parmesan. 10. Once everything has melted add some pepper and salt and add .5 C. of broth as well. 11. Enjoy.

Brown Rice Risotto I

35

CILANTRO

and Corn Brown Rice

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 133 kcal Fat 3.2 g Carbohydrates 24.4g Protein 2.7 g Cholesterol 0 mg Sodium 198 mg

Ingredients 2 C. water 1 C. brown rice 1 tbsp olive oil 1/2 tsp salt 1 C. frozen corn kernels

1/2 tsp dried cilantro 1/2 tsp cumin seed

Directions 1. 2. 3. 4. 5.

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Get the following boiling: salt, water, olive oil, and rice. Once everything is boiling add in: cumin, cilantro, and corn. Set the heat to low, place a lid on the pot, and let the mix gently cook for 50 mins. Before serving, stir the rice after it has cooled off. Enjoy.

Cilantro and Corn Brown Rice

Easy

Hawaiian Style Brown Rice

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 352 kcal Fat 9.7 g Carbohydrates 46.8g Protein 21.5 g Cholesterol 102 mg Sodium 1033 mg

Ingredients 2 C. Minute(R) Brown Rice, uncooked 1 (20 oz.) can crushed pineapple, divided 1 (20 oz.) package ground turkey or chicken 3/4 C. green onions, thinly sliced, divided 1/2 C. teriyaki sauce, divided 1 egg, lightly beaten

1 tsp ground ginger 1/2 tsp ground allspice 2 tbsps orange marmalade

Directions 1. Cook the rice in line with its associated directions then set your oven to 350 degrees before doing anything else. 2. Separate half a C. of pineapple juice for later. 3. Get a bowl, combine: allspice, ground meat, ginger, rice, half of the teriyaki, half of the pineapple, and half of the onions. 4. Shape the mix into balls. 5. Then layer them in a casserole dish coated with nonstick spray and cook everything in the oven for 27 mins. 6. Meanwhile simmer the following remaining ingredients for 5 mins: orange marmalade, pineapple and juice, onions, and teriyaki. 7. When the meatballs are done top with the sauce. 8. Enjoy.

Easy Hawaiian Style Brown Rice

37

PEPPERS,

Kidney Beans, Mushrooms, and Almonds Brown Rice

Prep Time: 20 mins Total Time: 2 hrs 30 mins Servings per Recipe: 6 Calories 223 kcal Fat 4.5 g Carbohydrates 39.2g Protein 7.1 g Cholesterol 0 mg Sodium 203 mg

Ingredients 1 C. uncooked brown rice 1 1/2 C. water 1 (15 oz.) can kidney beans, rinsed and drained 1/4 C. chopped red onion 1/4 C. sliced fresh mushrooms 1/4 C. bite-size broccoli florets 1/4 C. chopped green bell pepper 1/4 C. chopped red bell pepper

1/4 C. chopped yellow bell pepper 2 tbsps raw almonds 1/4 tsp coarse black pepper 2 tbsps fat free Italian-style dressing 1 tbsp extra-virgin olive oil

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Place your almonds in a casserole dish and toast them in the oven until aromatic for about 5 to 9 mins. 3. Once toasted and brown place them in a blender and blend them down into little chunks. Place everything to the side. 4. Boil your water and rice, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 5. Get a bowl, combine: pepper, rice, blended almonds, kidney beans, bell peppers, onions, broccoli, and mushrooms. 6. Add in your olive oil and dressing and then stir everything. 7. Place the bowl in the fridge for 30 mins until chilled. 8. Enjoy.

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Peppers, Kidney Beans, Mushrooms, and Almonds Brown Rice

Zucchini,

Chicken, Mushrooms, and Swiss Brown Rice

Prep Time: 15 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 337 kcal Fat 21 g Carbohydrates 11.5g Protein 25.3 g Cholesterol 77 mg Sodium 363 mg

Ingredients 1/3 C. brown rice 1 C. vegetable broth 1 tbsp olive oil 1/3 C. diced onion 1 medium zucchini, thinly sliced 2 cooked skinless boneless chicken breast halves, chopped 1/2 C. sliced mushrooms 1/2 tsp cumin

salt to taste ground cayenne pepper to taste 1 (15 oz.) can black beans, drained 1 (4 oz.) can diced green chile peppers, drained 1/3 C. shredded carrots 2 C. shredded Swiss cheese

Directions 1. Boil your broth and veggies, once everything is boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Coat a baking dish with oil and then set your oven to 350 degrees before doing anything else. 3. Stir fry your onions, until soft, in olive oil, for about 7 mins, then combine in: mushrooms, zucchini, and chicken along with some cayenne, cumin, and salt. 4. Stir fry the mix until the chicken is fully done. 5. Get a bowl, combine: half of the cheese, the rice, carrots, onions, chilies, zucchini, chilies, chicken, beans, and mushrooms. 6. Pour all the contents into the baking dish and cook it all in the oven covered with foil for 32 mins then take off the foil and cook for 8 more mins. 7. Let the casserole stand for 10 mins before plating.Enjoy.

Zucchini, Chicken, Mushrooms, and Swiss Brown Rice

39

INSTANT

Lemon and Parsley Brown Rice

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 109 kcal Fat 3.6 g Carbohydrates 16.8g Protein 2.5 g Cholesterol 8 mg Sodium 24 mg

Ingredients 1 C. instant brown rice 1/2 tsp dried parsley 1/4 tsp ground black pepper 1 tbsp unsalted butter 1/2 tsp lemon juice

7 fluid oz. low-sodium chicken broth, or more if needed

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

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Get a measuring cup and add in: lemon juice, butter, and 7 oz. of broth. Everything should equal exactly one 1 C. Now get a bowl, add in: black pepper, the broth mix, parsley, and rice. Place a lid on the bowl and cook it in the microwave for 8 mins. Now remove the lid and let it cool for 7 mins before stirring. Enjoy.

Instant Lemon and Parsley Brown Rice

Lime

and Garlic Brown Rice

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 359 kcal Fat 3.8 g Carbohydrates 73.6g Protein 7.3 g Cholesterol 0 mg Sodium 454 mg

Ingredients 4 C. water 2 C. brown rice 1 lime, juiced 1 tsp minced garlic 1 tsp extra-virgin olive oil

1 tsp sea salt 1/2 C. chopped fresh cilantro

Directions 1. Get your rice and water boiling, then place a lid on the pot, and let the contents cook for 47 mins over a lower level of heat. 2. After the rice has cooked, let it cool a bit, then stir it before pouring it all into a bowl. 3. Get a 2nd bowl, add: salt, lime juice, cilantro, olive oil, and garlic. 4. Stir everything nicely then mix it all with the rice. 5. Plate your rice. 6. Enjoy.

Lime and Garlic Brown Rice

41

WALNUTS,

Broccoli, and Cheddar Brown Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 368 kcal Fat 22.9 g Carbohydrates 30.4g Protein 15.1 g Cholesterol 37 mg Sodium 643 mg

Ingredients 1/2 C. chopped walnuts 1 tbsp butter 1 onion, chopped 1/2 tsp minced garlic 1 C. uncooked instant brown rice 1 C. vegetable broth 1 lb fresh broccoli florets

1/2 tsp salt 1/8 tsp ground black pepper 1 C. shredded Cheddar cheese

Directions 1. 2. 3. 4.

Set your oven to 350 degrees before doing anything else. Get a baking dish and toast your nuts in the oven for 9 mins. Microwave the broccoli until soft, then add in some pepper and salt. Now stir fry your garlic and onions in butter for 4 mins then add in the broth and rice. Get everything boiling, then place a lid on the pot, and let the contents, gently cook over a lower level of heat for 9 mins. 5. On each serving plate add a layer of rice, then some broccoli, then nuts, and finally some cheese. 6. Enjoy.

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Walnuts, Broccoli, and Cheddar Brown Rice

Grapes

and Chicken Skillet

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 226 kcal Fat 6.5 g Carbohydrates 29.4g Protein 12 g Cholesterol 26 mg Sodium 23 mg

Ingredients 1 tbsp vegetable oil 1 C. sliced red grapes 1 C. cubed cooked chicken

2 C. cooked rice 1/4 C. chicken broth

Directions 1. 2. 3. 4.

Stir fry your chicken and grapes in hot veggie oil for 4 mins. Now add the broth and rice. Let the contents cook for 4 more mins until everything is hot. Enjoy.

Grapes and Chicken Skillet

43

CLASSIC

Sirloin and Veggies Stir Fry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 333 kcal Fat 9.6 g Carbohydrates 35.3g Protein 25.2 g Cholesterol 39 mg Sodium 322 mg

Ingredients 1 lb beef top sirloin steak boneless, cut 1 inch thick 4 C. assorted fresh vegetables, such as sugar snap peas, broccoli florets, bell pepper and carrot strips 1 clove garlic, minced 1/2 C. prepared stir-fry sauce

1/8 tsp crushed red pepper, or to taste 2 C. hot cooked rice 2 tbsp unsalted dry-roasted peanuts (optional)

Directions 1. Slice the beef in half and cut it into strips. 2. Place a large pan over medium heat. Stir in it the veggies with 3 tbsp water. Put on the lid and cook them for 5 min. Drain the veggies and place them aside. 3. Place another pan over medium heat. Heat a splash of oil in it. Add the half of the beef with garlic. Cook them for 6 min. Drain them and place them aside. 4. Repeat the process with the rest of the garlic and beef strips. 5. Stir in the cooked veggies with the beef, stir-fry sauce and crushed red pepper. Cook them for 2 min. 6. Serve your stir fry warm with some noodles and roasted peanuts. 7. Enjoy.

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Classic Sirloin and Veggies Stir Fry

Asian

Consomme Steak Stir Fry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 244 kcal Fat 7.6 g Carbohydrates 19.2g Protein 24.2 g Cholesterol 56 mg Sodium 884 mg

Ingredients 2 lb beef round steak, cut into thin strips 2 tbsp vegetable oil 1 (10.75 oz) can condensed tomato soup 1 (10.5 oz) can beef consomme 4 medium green bell peppers, cut into 1 inch pieces 1/4 C. soy sauce

2 tbsp cornstarch 1 tsp white sugar 1/4 tsp ground ginger, or to taste 1/4 tsp garlic salt 1/4 tsp ground black pepper 1 1/2 C. hot cooked rice

Directions 1. Place a large pan over medium heat. Heat the oil in it. Add the beef and cook it for 12 min. Place it aside. 2. Get a large mixing saucepan: Mix in it the tomato soup, beef consomme, green peppers, soy sauce, cornstarch, sugar, ginger, garlic salt, and pepper. 3. Cook them over medium heat until they start simmering to make the sauce. Keep cooking the sauce for 12 min until it becomes thick. Add the green peppers with beef. 4. Cook them for 22 min. Serve your stir fry hot. 5. Enjoy

Asian Consomme Steak Stir Fry

45

QUICK

Broccoli Beef Stir Fry

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 141 kcal Fat 3.9 g Carbohydrates 14.3g Protein 13 g Cholesterol 24 mg Sodium 489 mg

Ingredients Nonstick cooking spray 2 C. broccoli florets, blanched 2 tbsp soy sauce 2 cloves garlic, minced 1/2 lb beef sirloin steak, thinly sliced

4 green onions, thinly sliced 1 C. Instant Brown Rice

Directions 1. Place a large pan over medium heat. Coat it with a cooking spray. Add the beef and cook it for 4 min. 2. Stir in the garlic, green onion, broccoli and soy sauce. Cook them for 2 min. 3. Prepare the rice according to the directions on the package. 4. Serve your stir fry warm with the rice. 5. Enjoy.

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Quick Broccoli Beef Stir Fry

Tropical

Vanilla Beef Stir Fry

Prep Time: 15 mins Total Time: 3 hrs 43 mins Servings per Recipe: 2 Calories 1140 kcal Fat 67.5 g Carbohydrates 58.5g Protein 70 g Cholesterol 228 mg Sodium 1092 mg

Ingredients 1 (8 oz) can pineapple chunks - drained with juice reserved 2 tsp apple cider vinegar 2 tbsp soy sauce 1 tsp olive oil 1 tsp vanilla extract 1/2 tsp ground ginger 1/2 tsp brown sugar

1/2 tsp white sugar 1 (1 1/2-lb) beef sirloin steak, cut into 1/4-inch strips 1 1/2 C. water 1/2 C. long grain white rice 2 tbsp olive oil

Directions 1. Get a large mixing bowl: Mix in it 1/3 C. reserved pineapple juice, vinegar, soy sauce, olive oil, vanilla extract, ginger, brown sugar, and white sugar. 2. Combine the mix in a large zip lock bag with the sirloin strips. Seal the bag and shake them to coat. Place the mix in the fridge for 3 h 30 min. 3. Cook the rice according to the directions on the package. 4. Place a large pan over medium heat. Heat 2 tbsp of olive oil in it. Drain the beef strips and cook them for 3 min in the pan. 5. Cook the pineapple in a greased pan over medium heat for 5 min until it softens. 6. Stir the pineapple into the beef stir fry then serve it warm with some rice. 7. Enjoy.

Tropical Vanilla Beef Stir Fry

47

SWEET

and Soup Beef Stir Fry

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 484 kcal Fat 9.8 g Carbohydrates 66.7g Protein 30 g Cholesterol 63 mg Sodium 327 mg

Ingredients 1 lb round steak, thinly sliced 1 (1 inch) piece fresh ginger root, peeled and thinly sliced 1 tbsp soy sauce 1 tsp butter 1 red bell pepper, chopped 1 onion, chopped

12 mushrooms, sliced 1/4 C. sweet and sour sauce 4 C. cooked rice

Directions 1. Get a large mixing bowl: Stir in it the steak, ginger, and soy sauce. Cover the bowl and place it in the fridge for 35 min. 2. Place the pan over medium heat. Add the steak mix and put on the lid. Cook them for 6 min. Drain the beef and place it aside. 3. Heat the butter in the same pan until it melts. Add the bell pepper, onion, mushrooms, and sweet and sour sauce. Put on the lid and cook them for 4 min. 4. Add the beef back into the pan. Cook them for 3 min. Serve your stir fry warm with some rice. 5. Enjoy.

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Sweet and Soup Beef Stir Fry

Famous

Chinese Veggie Stir Fry

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 406 kcal Fat 6.2 g Carbohydrates 79.5g Protein 8.3 g Cholesterol 0 mg Sodium 120 mg

Ingredients 2 C. uncooked brown rice 4 C. water 1 tbsp safflower oil 1/3 C. leeks, chopped 2 cloves garlic 1 tsp minced fresh ginger root 1 C. zucchini, chopped

1 C. carrots, chopped 1 C. yellow squash, chopped sea salt to taste

Directions 1. In a large pan of the water, add the rice on high heat and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 45-50 minutes. 3. In a skillet, heat the safflower oil on medium heat and cook the leeks, ginger and garlic for about 5 minutes. 4. Stir in the zucchini, carrots, yellow squash and salt and stir fry for about 2 minutes. 5. Serve over the brown rice.

Famous Chinese Veggie Stir Fry

49

SPICY

Tofu Stir Fry

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 442 kcal Fat 25.9 g Carbohydrates 39.2g Protein 16.8 g Cholesterol 0 mg Sodium 649 mg

Ingredients 1 (14 oz.) can light coconut milk 1/4 C. peanut butter 2 tbsp soy sauce 2 tbsp brown sugar 1 tbsp lime juice 1 tsp Sriracha sauce 1/2 tsp ground chile pepper 1 tbsp olive oil 2 carrots, diced

1 red bell pepper, diced 1 (14 oz.) package firm tofu, drained and cut into 1-inch cubes 4 garlic cloves, minced 2 tbsp minced fresh ginger 4 C. baby spinach 1 1/2 C. cooked brown rice

Directions 1. For the sauce: in a bowl, add the peanut butter, coconut milk, soy sauce, lime juice, Sriracha sauce, brown sugar and ground chile powder and beat till smooth. 2. In a large skillet, heat the oil on medium-high heat and sauté the carrots and bell pepper for about 1-2 minutes. 3. Add the tofu and sauté for about 4 minutes per side. 4. Add the ginger and garlic and sauté for about 30 seconds. 5. Stir in the sauce and cook for about 5 minutes. 6. Reduce the heat to low. 7. Stir in the spinach, 1 C. at a time and cook till wilted. Serve over brown rice.

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Spicy Tofu Stir Fry

Apple

& Carrot Stir Fry

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 705.2 Fat 34.9g Cholesterol 0.0mg Sodium 357.4mg Carbohydrates 88.9g Protein 15.9g

Ingredients 2 granny smith apples, cored and diced 1 C. sliced carrot 1 C. snow peas 1/3 C. dry roasted salted peanut 2 tbsp canola oil

1 tbsp basil 2 C. cooked brown rice ( steamed) soy sauce (optional)

Directions 1. In a large skillet, heat the oil on medium heat and sauté the peanuts, carrots and basil for about 5 minutes. 2. Stir in the snow peas and cook for about 5 minutes, stirring frequently. 3. Stir in the apples and soy sauce and remove from the heat. 4. Serve hot over the steamed rice.

Apple & Carrot Stir Fry

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CHINESE

Water Chestnut Stir Fry

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 440.0 Fat 8.5g Cholesterol 0.4mg Sodium 319.2mg Carbohydrates 73.1g Protein 16.1g

Ingredients 1 1/2 C. water 2/3 C. jasmine rice 1/4 C. hoisin sauce 2 tbsp apple cider vinegar 2 tbsp honey 1/4 tsp crushed red pepper flakes 2 tsp dark sesame oil 1/3 C. sliced scallion 3 garlic cloves, minced 1 tbsp minced fresh ginger 1 large red bell pepper, diced 2 large carrots, shredded

6 oz. snow peas, sliced on the diagonal 1 C. canned baby corn, rinsed and drained 1 (8 oz.) cans sliced water chestnuts, drained 1 lb firm tofu, cut into 2-inch squares 2 tsp cornstarch, blended with 1 tbsp water

Directions 1. In a pan of the boiling water, add the rice and bring to a boil. 2. Reduce the heat and simmer, covered for about 20 minutes. 3. Meanwhile, in small bowl, add the hoisin sauce, vinegar, honey, red pepper flakes, and 1/2 C. of the water and mix till well combined. 4. In a large nonstick skillet, heat the sesame oil on medium heat and sauté the scallions, ginger and garlic for about 2 minutes. 5. Stir in the bell pepper and carrots and sauté for about 2 minutes. 6. Stir in the water chestnuts, snow peas and baby corn and cook for about 2 minutes, stirring frequently. 7. Stir in the hoisin mixture and tofu and bring to a boil. 8. Cook for about 1 minute. 9. Stir in the cornstarch mixture, bring to a boil. 10. Cook for about 1 minute, stirring continuously. 11. Serve hot alongside the jasmine rice.

52

Chinese Water Chestnut Stir Fry

House

Fried Rice

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 516.6 Fat 7.5g Cholesterol 240.4mg Sodium 1247.8mg Carbohydrates 75.5g Protein 32.5g

Ingredients 12 ounces boneless skinless chicken breasts 4 eggs 4 dried shiitake mushrooms 1 onion Sauce: 1/2 cup water

4 tbsps. soy sauce 3 tbsps. white vinegar 1 tbsp. sugar 5 cups cooked rice cilantro

Directions 1. Slice the boneless skinless chicken breasts into lean pieces, 2. Add the mushrooms into mildly hot water and soak until soft. Chop the hard stems and slice into two. 3. Chop the onion into thin pieces. 4. Chop the cilantro into pieces. 5. Combine all the sauce ingredients in a frying pan, cover with lid and allow to boil. 6. Stir in chicken, onion and mushrooms and cook for 5 minutes until the meat is done. 7. Whisk the eggs in a bowl, then fold over the chicken and keep the bowl covered with lid. 8. Leave for 1-2 minutes on a reduced flame until the eggs are firm. 9. Garnish with cilantro. 10. When serving place 1 1/4 cup of rice in a bowl and top up with a layer of about 1/4 of the chicken mixture. 11. Pour the sauce over the ingredients and serve warm. 12. Enjoy.

House Fried Rice

53

4-INGREDIENT

American Fried Rice

Prep Time: 2 mins Total Time: 7 mins Servings per Recipe: 2 Calories 158.1 Fat 12.8g Cholesterol 294.2mg Sodium 157.1mg Carbohydrates 0.5g Protein 9.4g

Ingredients rice 1 -2 tbsp. butter 3 -4 eggs

salt and pepper

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

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Place the butter in a frying pan and allow to melt. Stir in the rice and allow to heat. Combine the rice with the butter. In a bowl beat the eggs and fold into the frying pan. Scramble the eggs. Enjoy.

4-Ingredient American Fried Rice

Chicago

Rice Consommé

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 1 Calories 831.2 Fat 2.1g Cholesterol 0.0mg Sodium 4393.0mg Carbohydrates 173.6g Protein 29.9g

Ingredients 1/2 C. butter 1 bunch green onion, minced 1 tsp salt 1 tsp basil 1 C. uncooked rice

1 (10 1/2 oz.) cans consommé 1 (8 oz.) cans mushrooms, with liquid 1 tsp thyme 1 1/2 C. water

Directions 1. 2. 3. 4.

Place a pan over medium heat. Heat in it the butter. Stir in the rice and cook it for 1 min. Stir in the remaining ingredients. Cook them until they start boiling. Put on the lid and lower the heat. Let them cook for 20 to 28 min or until the rice is done while adding more water if needed. 5. Serve your rice skillet warm. 6. Enjoy.

Chicago Rice Consommé

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DENVER

Pilaf

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 376.2 Fat 14.5g Cholesterol 22.9mg Sodium 781.0mg Carbohydrates 53.0g Protein 9.8g

Ingredients 1 C. long grain rice 3 tbsp butter 1/2 lb. baby portabella mushrooms, sliced 1/2 C. onion, sweet, chopped 1/2 red pepper, chopped 1/2 orange bell pepper, chopped 2 C. chicken broth 1 sprig thyme

1/2 tsp salt 1/2 tsp ground black pepper 1/4 C. almonds, sliced, toasted 1/4 C. large golden raisin 2 green onions, chopped

Directions 1. Place a saucepan over medium high heat. Heat in it 1 tbsp of butter. 2. Cook in it the mushroom for 4 min. Drain it and place it aside. 3. Heat the remaining butter in the same saucepan. Cook in it the peppers with onion for 4 min. 4. Add the broth with thyme, rice and a salt. Cook them until they start boiling. 5. Put on the lid and let it cook for 22 to 26 min until it is done. 6. Turn off the heat and stir in it the coked mushroom with almonds and raisins. 7. Adjust the seasoning of the pilaf then spoon it into a serving plate. 8. Enjoy.

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Denver Pilaf

Fried Rice

Cauliflower

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 366 kcal Fat 19.2 g Carbohydrates 15.8g Protein 33.3 g Cholesterol 132 mg Sodium 1065 mg

Ingredients 2 C. frozen peas 1/2 C. water 1/4 C. sesame oil, divided 4 C. cubed beef loin 6 green onions, sliced 1 large carrot, cubed 2 cloves garlic, minced

20 oz. shredded cauliflower 6 tbsp soy sauce 2 eggs, beaten

Directions 1. 2. 3. 4.

In a pan, add the peas and water and bring to a boil. Reduce the heat to medium-low and cook for about 5 minutes. Drain the peas completely. In a wok, heat 2 tbsp of the sesame oil on medium-high heat and sear the beef for about 7-10 minutes. 5. Transfer the beef into a plate. 6. In the same wok, heat the remaining 2 tbsp of the sesame oil and sauté the green onions, carrot and garlic for about 5 minutes. 7. Stir in the cauliflower and cook for about 4-5 minutes. 8. Stir in the beef, peas and and soy sauce and stir fry for about 3-5 minutes. 9. Push the beef mixture to one side of the wok. 10. Add the beaten eggs and cook for about 3-5 minutes, stirring continuously. 11. Stir the cooked eggs into the beef mixture, breaking up any large chunks. 12. Serve hot.

Fried Rice Cauliflower

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PALEO

Fried Rice

Prep Time: 15 mins Total Time: 3 hrs 25 mins Servings per Recipe: 4 Calories 413 kcal Fat 10.8 g Carbohydrates 61.6g Protein 18.1 g Cholesterol 0 mg Sodium 3221 mg

Ingredients 1 (16 oz.) package soft tofu, frozen until firm 1 C. vegan Worcestershire sauce 1/2 C. soy sauce, divided 1 tbsp oil, or as needed 1/4 C. chopped green onions 2 cloves garlic, chopped 1 yellow onion, diced 2 C. frozen mixed vegetables 3 C. cooked white rice

1 tsp white vinegar 1 tsp sesame oil salt and ground black pepper to taste 1 (14 oz.) can bean sprouts, drained

Directions 1. Thaw the tofu for at least 2 hours. 2. Squeeze between paper towels to drain completely and transfer into a bowl. 3. Add the Worcestershire sauce and enough soy sauce to cover and marinate for at least 1 hour. 4. Drain the tofu and discard the marinade. 5. In a large skillet, heat the oil on high heat and sauté the green onions and garlic for about 45 seconds. 6. Add the tofu and stir-fry for about 1-2 minutes. 7. stir in the yellow onion and stir-fry for about 2-3 minutes. 8. Add frozen vegetables and sauté for about 2-3 minutes. 9. Stir in the rice, white vinegar, sesame oil, salt, pepper and enough soy sauce to cover the rice. 10. Stir in the bean sprouts and stir fry for about 1-2 minutes.

58

Paleo Fried Rice

Sweet

Thai Chile Fried Rice

Prep Time: 10 mins Total Time: 36 mins Servings per Recipe: 4 Calories 446 kcal Fat 14.9 g Carbohydrates 62.4g Protein 14.1 g Cholesterol 150 mg Sodium 1712 mg

Ingredients 1/2 C. frozen corn, thawed 1/2 C. frozen peas, thawed 1/4 C. water, divided 3 eggs 1 tsp butter 3 slices turkey bacon 2 tbsp peanut oil

4 C. cooked medium-grain jasmine rice, cold 3 tbsp sriracha sauce 2 tbsp soy sauce 2 tbsp fish sauce

Directions 1. In a microwave safe bowl, mix together the corn, peas and 1 tbsp of the water and microwave on High for about 2 minutes. 2. In a small bowl, add 1 tbsp of the water and 1 egg and beat well. 3. In a large skillet, melt the butter on medium heat and cook the beaten egg mixture fir about 1 minute per side. 4. Transfer cooked egg into to a plate and cut into slices. 5. Repeat with remaining 2 tbsp of the water and remaining 2 eggs. 6. Heat a large skillet on medium-high heat and cook for about 10 minutes, flipping occasionally. 7. Transfer the bacon onto a paper towel lined plate to drain and then chop it. 8. Swirl the same skillet with the oil and heat on high heat. 9. With the wet fingers, beak up large clumps of the rice. 10. Add 2 handfuls of rice into the skillet and cook for about 1 minute, stirring continuously. 11. Transfer the rice into a bowl. 12. Repeat with the remaining rice. 13. Reduce the heat to medium and stir in the rice, sriracha sauce, soy sauce and fish sauce and cook for about 2 minutes. 14. Add corn, peas, eggs and bacon and cook for about 3 minutes, tossing occasionally.

Sweet Thai Chile Fried Rice

59

JADE

Garden House Fried Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 236 kcal Fat 8.4 g Carbohydrates 26.4g Protein 13 g Cholesterol 59 mg Sodium 603 mg

Ingredients 1 1/2 C. uncooked white rice 3 tbsp sesame oil 1 small onion, chopped 1 clove garlic, chopped 1 C. small shrimp - peeled and deveined 1/2 C. diced turkey 1 C. chopped cooked chicken breast 2 stalks celery, chopped 2 carrots - peeled and diced

1 green bell pepper, chopped 1/2 C. green peas 1 egg, beaten 1/4 C. soy sauce

Directions 1. Cook the rice according to package's directions. 2. Meanwhile in a large skillet. heat the sesame oil on medium-high heat and sauté the onion till golden. 3. Add the garlic and sauté till lightly browned. 4. Stir in the shrimp, turkey and chicken and stir fry till the shrimp is pink. 5. Reduce the heat to medium, 6. Stir in the celery, carrot, green pepper and peas and stir fry till the vegetables become crisp-tender. 7. Stir in the beaten egg and cook till just scrambled. 8. Stir in the cooked rice and soy sauce and serve immediately.

60

Jade Garden House Fried Rice

Fried Rice

for Lunch

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 491 kcal Fat 30.5 g Carbohydrates 37.4g Protein 16.7 g Cholesterol 142 mg Sodium 700 mg

Ingredients 3 tbsp peanut oil, divided 1/2 onion, chopped 2 large eggs 1 C. diced fully cooked turkey, optional 2 tbsp butter 3 C. cooked brown rice kosher salt and freshly ground black

pepper to taste 1/2 C. shredded Cheddar cheese

Directions 1. In a skillet, heat the 2 tbsp of the peanut oil on medium heat and sauté the onion for about 3 minutes. 2. Crack the eggs and cook for about 1 1/2 minutes, stirring continuously. 3. Stir in the turkey and cook for about 1 minute. 4. Stir in the butter and remaining 1 tbsp of the peanut oil and heat for about 10 seconds. 5. Stir in the rice and cook for about 3-4 minutes, stirring continuously. 6. Stir in the salt and pepper and remove from the heat. Serve with a topping of the Cheddar cheese.

Fried Rice for Lunch

61

FRIED RICE

Lunch Box

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 164 kcal Fat 2.7 g Carbohydrates 29.7g Protein 5g Cholesterol 27 mg Sodium 786 mg

Ingredients 2 tsp peanut oil 1 egg, beaten 1 tsp minced fresh ginger root 1 clove garlic, minced 3 tbsp reduced-teriyaki sauce 2 tbsp lime juice 1 tsp brown sugar 1/4 tsp salt 1/8 tsp red pepper flakes 3 C. cold cooked rice

2/3 C. frozen peas, thawed 2/3 C. frozen carrot slices, thawed 2/3 C. frozen chopped broccoli, thawed 1/4 C. sliced green onion (green part only)

Directions 1. In a large skillet, heat the oil on medium-high heat and cook the egg for about 3-5 minutes, stirring continuously. 2. Transfer egg into a plate. 3. In the same skillet, add the ginger and garlic and sauté for about 1 minute. 4. Stir in the teriyaki sauce, lime juice, brown sugar, salt and red pepper flakes and bring to a boil. 5. Reduce the heat to medium and cook for about 2 minutes. 6. Crumble the cold rice into the skillet and cook till warmed, breaking the clumps. 7. Stir in the peas, carrots, broccoli and green onion and cook for about 7-10 minutes. 8. Stir in the scrambled egg and cook for about 1-2 minutes.

62

Fried Rice Lunch Box

Thai

Fried Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 352 kcal Fat 6.1 g Carbohydrates 56.9g Protein 17 g Cholesterol 38 mg Sodium 409 mg

Ingredients 1 1/2 C. uncooked white rice 3 C. water 1 tbsp curry powder 2 tbsp Asian fish sauce 2 tbsp pineapple juice 1 tbsp vegetable oil 1 lb. boneless chicken meat, cubed

1 onion, sliced 1 (20 oz.) can pineapple chunks, drained

Directions 1. 2. 3. 4. 5.

In a pan, add the rice and water on high heat and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. Remove from the heat and keep aside. In a small bowl, mix together the curry powder, fish sauce and pineapple juice. In a large skillet, heat the vegetable oil on medium-high heat and sear the chicken and onion for about 5 minutes. 6. Stir in the cooked rice, pineapple chunks and curry mixture and cook for about 5-10 minutes.

Thai Fried Rice

63

SAINT PETER’S

Quinoa

Prep Time: 20 mins Total Time: 2 hrs 40 mins Servings per Recipe: 10 Calories 219 kcal Fat 11.1 g Carbohydrates 25.7g Protein 6.3 g Cholesterol 3 mg Sodium 515 mg

Ingredients 1 C. quinoa 2 C. water 1 tsp kosher salt 1/4 C. fresh lime juice 2 tbsps olive oil 1/8 tsp ground black pepper 1 (14 oz.) can diced tomatoes with green chili peppers, drained

1 (14 oz.) can garbanzo beans, drained and rinsed 1 bunch cilantro, chopped 2 avocados, cubed 1/4 C. crumbled cotija cheese

Directions 1. Boil your quinoa in water and salt. Once it is boiling for 1 min, lower the heat, place lid on the pot, and cook it for 22 mins. 2. Simultaneously, mix, in a bowl: beans, lime, tomatoes, pepper, and olive oil. 3. Now place the mix in the fridge. 4. After the 22 mins of cooking has elapsed pour the quinoa in with the beans and stir to coat. 5. Place the quinoa in the fridge for 1 hr covered with plastic wrap, then serve. 6. Enjoy.

64

Saint Peter’s Quinoa

Mexico City Quinoa

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 10 Calories 153 kcal Fat 1.7 g Carbohydrates 27.8g Protein 7.7 g Cholesterol 0 mg Sodium 517 mg

Ingredients 1 tsp vegetable oil 1 onion, chopped 3 cloves garlic, chopped 3/4 C. quinoa 1 1/2 C. vegetable broth 1 tsp ground cumin 1/4 tsp cayenne pepper

salt and ground black pepper to taste 1 C. frozen corn kernels 2 (15 oz.) cans black beans, rinsed and drained 1/2 C. chopped fresh cilantro

Directions 1. Stir fry your garlic and onions in oil for 12 mins then pour in your quinoa and the broth. Stir the contents and then add: pepper, cumin, salt, and cayenne. 2. Get everything boiling and once boiling place a lid on the pot, and let the contents gently cook over low heat for 22 mins. 3. Now add your corn and keep heating for 7 more mins finally add the cilantro and beans. Cook for a few more mins to heat up the beans. Stir everything before serving. 4. Enjoy.

Mexico City Quinoa

65

RESTAURANT STYLE

Quinoa

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 378 kcal Fat 10.6 g Carbohydrates 44.7g Protein 27.1 g Cholesterol 173 mg Sodium 207 mg

Ingredients 1 C. uncooked quinoa, rinsed 1 1/2 C. chicken broth 2 tbsps olive oil 3 cloves garlic, minced 1 onion, diced 1 red bell pepper, diced 8 spears fresh asparagus, trimmed and cut into 1 inch pieces 1 C. sliced fresh mushrooms

1/4 C. raisins 1 tbsp minced fresh ginger root 1 lb uncooked medium shrimp, peeled and deveined 1 tbsp lemon juice salt and pepper to taste

Directions 1. Boil your quinoa in broth. Then lower the heat, place a lid on the pot, and cook for 17 mins. 2. Simultaneously stir fry your bell peppers, onions, and garlic in olive oil for 7 mins. 3. Combine in: ginger, asparagus, raisins, and mushrooms. 4. Cook everything until the asparagus is soft. Once the asparagus is soft add the shrimp and cook until it is done. 5. Top your quinoa with lemon and then combine in the shrimp mix. 6. Add your preferred amount of pepper and salt. 7. Enjoy.

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Restaurant Style Quinoa

Rustic

Quinoa

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 379 kcal Fat 26.9 g Carbohydrates 25.6g Protein 9.9 g Cholesterol 19 mg Sodium 552 mg

Ingredients 1/2 lb beets, peeled and sliced 1 C. red quinoa 2 C. water 1/2 C. olive oil 1/2 C. balsamic vinegar 1 1/2 tsps white sugar 1 clove garlic, crushed

1 tsp salt 1/4 tsp ground black pepper 2 green onions, sliced 3 oz. arugula, chopped 5 oz. goat cheese, crumbled

Directions 1. Steam your beets over 2 inches of water for 12 mins with a steamer insert and a big pot. 2. Now boil your quinoa in 2 C. of water and then place a lid on the pot, lower the heat, and cook everything for 17 mins. 3. Get a bowl, combine: pepper, olive oil, salt, vinegar, garlic, and sugar. 4. Before stirring your quinoa pour in half of the wet mix. Then stir the quinoa. 5. Add everything to a bowl and then place this in the fridge for 1 hour with a covering of plastic wrap. 6. Once the quinoa has cooled add the following to it: beets, onions, cheese, and arugula. 7. Stir the mix and then add your dressing and stir again. 8. Enjoy chilled.

Rustic Quinoa

67

AFRICAN

Quinoa “Risotto”

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 281.8 Fat 8.8g Cholesterol 0.0mg Sodium 27.2mg Carbohydrates 42.3g Protein 9.5g

Ingredients 1 tbsp olive oil 1/2 C. red onion, chopped 1/4 C. green onion, chopped 2 garlic cloves, peeled and minced 1/2 C. quinoa, rinsed and drained 1/2 C. Israeli couscous 1 C. orange juice 1 1/8 C. low sodium chicken broth 1/2 tsp ground ginger

1 tsp ground cumin 1/4 C. slivered almonds, toasted salt and pepper

Directions 1. Place a large pan over medium heat. Heat in it the oil. 2. Cook in it the onion for 3 min. Stir in the green onion with garlic. Cook them for 2 min. 3. Add the quinoa with couscous, orange juice, broth, ginger, cumin, almonds, a pinch of salt and pepper. 4. Cook them until they start boiling. Lower the heat and put on the lid. Cook them for 16 min. 5. Once the time is up, remove the lid and fold the almonds into the risotto. 6. Let it cook until it becomes creamy for few minutes. 7. Serve your risotto warm right away. 8. Enjoy.

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African Quinoa “Risotto”

September’s

Quinoa Risotto

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 196.1 Fat 6.1g Cholesterol 0.0mg Sodium 584.7mg Carbohydrates 29.3g Protein 6.3g

Ingredients 1 tbsp olive oil 1 C. quinoa 1/2 onion, chopped 1 garlic clove, chopped 1 tsp ginger, chopped 2 C. vegetable broth 2 tsp curry powder

3 C. vegetables, diced 1 tsp salt 1 dash cayenne

Directions 1. Place a large skillet over medium heat. Heat in it the oil. 2. Cook in it the onions, garlic, and ginger for 3 min. Stir in the quinoa and cook them for 2 min. 3. Stir in the broth and cook them until they start boiling. Lower the heat and add the curry powder. 4. Put on the lid and let them cook for 6 min. Stir in the veggies and cook them until all the broth is absorbed. 5. Adjust the seasoning of your risotto then serve it warm. 6. Enjoy.

September’s Quinoa Risotto

69

AUGUST’S

Quinoa Risotto

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 636.7 Fat 30.9g Cholesterol 41.6mg Sodium 404.8mg Carbohydrates 64.2g Protein 26.8g

Ingredients 4 tbsp olive oil 1 onion, chopped 3 garlic cloves, minced 10 -15 button mushrooms, sliced 1 summer squash, sliced 2 C. quinoa 3 C. vegetable broth

1 C. milk 1 C. mozzarella cheese 1/2 C. parmesan cheese salt and pepper

Directions 1. Place a large saucepan over medium heat. Heat in it the oil. 2. Cook in it the onion with garlic for 3 min. Stir in the mushrooms and cook them for 4 min. 3. Stir in the zucchini and cook them for 2 to 3 min. Stir in the quinoa and cook them for 1 min. 4. Stir in 1 C. of broth and cook them until the quinoa absorbs it. 5. Repeat the process with the remaining broth. Stir in the milk and cook the risotto until it becomes creamy. 6. Stir in the cheese with a pinch of salt and pepper. Heat it until it melts. Serve it warm. 7. Enjoy.

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August’s Quinoa Risotto

Red Pecans Burgers

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 190.1 Fat 10.2g Cholesterol 31.0mg Sodium 1210.4mg Carbohydrates 20.4g Protein 5.4g

Ingredients 1 C. water 1/2 C. red quinoa 1 tbsp oil (of your choice) 1 C. onion, diced 2 C. mushrooms, finely chopped 1 garlic clove, minced 1 tsp Italian seasoning 1/2 tsp salt 1/4 tsp pepper 1 egg 3 tbsps cornstarch

1/2 C. whole pecans, toasted and finely chopped 1 tbsp gluten-free soy sauce 2/3 C. gluten-free fat-free cheddar cheese 1/3 C. gluten-free quick-cooking rolled oats

Directions 1. Before you do anything preheat the oven on 350 F. 2. Place a saucepan on medium heat. Stir in the quinoa and cook it until it starts boiling. Lower the heat and put on the lid. Cook them for 16 min. 3. Turn off the heat and place the quinoa aside to rest for 8 min. Mix it gently with a fork. 4. Lay the pecans on a lined-up baking sheet. Cook it in the oven for 8 min. 5. Place a large skillet on medium heat. Add oil and heat it. Stir in the onion and cook it for 4 min. Stir in the mushrooms, garlic, and spices. Cook them for 6 min. 6. Place the onion mix aside to lose heat. Get a mixing bowl: Add the egg and mix it well. Stir in the quinoa, mushroom, and the rest of the ingredients. 7. Shape the mix into 6 burgers. Place the burgers on a lined-up baking sheet. Cook them in the oven for 32 min. assemble your burgers with your favorite toppings. Serve them right away. 8. Enjoy.

Red Pecans Burgers

71

QUINOA

& Beans Salad with Chipotle Dressing

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 6 Calories 341 kcal Fat 14.5 g Carbohydrates 45.1g Protein 10.6 g Cholesterol < 1 mg Sodium 474 mg

Ingredients 1 tbsp olive oil 1 onion, chopped 1 C. quinoa, rinsed 2 C. vegetable broth 1 (15 oz.) can black beans, rinsed and drained 1 large tomato, chopped 1 yellow bell pepper, chopped 1 avocado, diced Dressing: 1/2 C. firmly packed chopped fresh cilantro

1 lime, juiced 2 tbsps olive oil 2 tbsps Greek yogurt 1 chipotle chili pepper in adobo sauce, sauce reserved 1 tbsp honey 1 tsp ground cumin salt and ground black pepper to taste

Directions 1. For quinoa in a pan, heat oil on medium-high heat and sauté onion for about 5 minutes. 2. Stir in quinoa and sauté for about 2 minutes or till toasted. 3. Add broth and bring to a boil and reduce the heat to low. 4. Simmer, covered for about 20 minutes or till all the water is absorbed. 5. Remove from heat and fluff with a fork. 6. In a large bowl, mix together quinoa, beans, bell pepper, tomato and avocado. 7. In a blender, add all the dressing ingredients and pulse till smooth. 8. Pour dressing over the quinoa mixture and toss to coat well.

72

Quinoa & Beans Salad with Chipotle Dressing

Quinoa

Tortillas

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 588 kcal Fat 12.3 g Carbohydrates 96.8g Protein 22.5 g Cholesterol 7 mg Sodium 1136 mg

Ingredients 2 C. water 1 C. quinoa 1 (16 oz.) can black beans, rinsed and drained 1 red bell pepper, chopped 1/2 C. fresh spinach leaves 2 tbsps barbeque sauce 1 tbsp chopped garlic

1 pinch ground cumin, or more to taste 1 pinch cayenne pepper, or more to taste 1/4 C. shredded Cheddar cheese 3 (12 inch) flour tortillas, warmed

Directions 1. Pour the water into a large saucepan. Add the quinoa and cook it on low to medium heat for 19 min. 2. Get a large saucepan bowl: Combine the black beans, red bell pepper, spinach, barbeque sauce, garlic, cumin, and cayenne pepper completely. Cook them on low heat for 8 min while stirring from time to time. 3. Drain the quinoa and add it to the bean mix then combine them completely to make the filling. 4. Lay the tortillas on a working surface and place the filling in them. Rolls the tortillas then serve them. 5. Enjoy.

Quinoa Tortillas

73

MEDITERRANEAN

Quinoa Bread

Prep Time: 5 mins Total Time: 3 hrs 5 mins Servings per Recipe: 12 Calories 156 kcal Fat 1g Carbohydrates 30.6g Protein 5.9 g Cholesterol 1 mg Sodium 204 mg

Ingredients 2 1/4 tsp active dry yeast 3 C. bread flour 3 tbsp wheat bran 1/3 C. quinoa 3 tbsp instant powdered milk 1 tbsp dried basil

1/3 C. halved sun-dried tomatoes 1 tsp salt 1 1/4 C. water 1 C. boiling water to cover

Directions 1. 2. 3. 4.

In a bowl of boiling water, soak the sun-dried tomatoes for about 10 minutes. Drain the sun-dried tomatoes well and keep aside to cool completely. Then, cut the sun-dried tomatoes into 1/4-inch pieces. In a bread machine pan, add the tomato pieces and remaining ingredients in order as suggested by the manual. 5. Select the Basic or White Bread cycle and press the Start button.

74

Mediterranean Quinoa Bread

Apple

Quinoa Curry

Prep Time: 30 mins Total Time: 4 hrs 30 mins Servings per Recipe: 6 Calories 185 kcal Fat 3.1 g Carbohydrates 14.4g Protein 24.4 g Cholesterol 59 mg Sodium 75 mg

Ingredients 1 1/2 lb. diced chicken breast meat 3/4 C. chopped onion 1 1/4 C. chopped celery 1 3/4 C. chopped Granny Smith apples 1 C. chicken broth 1/4 C. nonfat milk

1 tbsp curry powder 1/4 tsp paprika 1/3 C. quinoa

Directions 1. In a slow cooker, add the chicken, onion, celery, apple, chicken broth, milk, curry powder and paprika and stir till well combined. 2. Set the slow cooker on Low and cook, covered for about 4-5 hours. 3. In the 35 minutes of the cooking, stir in the quinoa. 4. Serve hot.

Apple Quinoa Curry

75

SEATTLE

Quinoa Bowls

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 6 Calories 210.2 Fat 11.8g Cholesterol 0.0mg Sodium 58.1mg Carbohydrates 22.6g Protein 5.1g

Ingredients Vinaigrette 2 tbsp extra virgin olive oil 2 tbsp lemon juice 2 tbsp seasoned rice vinegar 1 garlic clove, minced sea salt & ground black pepper Salad 1 C. quinoa, rinsed and drained 2 C. water 2 C. chopped spinach 1 C. roasted chicken, shredded 1 medium avocado, peeled and chopped

1/4 C. sliced green onion 1/4 C. basil, chopped 8 kalamata olives, pitted and quartered Optional Garnishes steamed green beans hard boiled eggs, sliced in half, or diced

Directions 1. For the vinaigrette: in a bowl, add all the ingredients and beat until well combined. 2. In a pan of the boiling water, cook the quinoa for about 15 minutes. 3. Remove from the heat and stir in vinaigrette and remaining ingredients and optional garnishes. 4. Enjoy.

76

Seattle Quinoa Bowls

Full

Quinoa Salad from Seattle

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 510.3 Fat 22.1g Cholesterol 0.0mg Sodium 995.2mg Carbohydrates 67.5g Protein 15.8g

Ingredients 3/4 C. quinoa, rinsed and drained 1 1/2 C. water 1 tsp garlic, minced 2 tbsp extra virgin olive oil 1/4 C. lemon juice 2 tsp grated lemon zest 1/2 C. cucumber, peeled, seeded & diced 1 (15 ounce) cans garbanzo beans, drained 1 tbsp dill, chopped 1/2 C. parsley, chopped 1/2 C. golden raisin

2/3 C. almonds, toasted & chopped 1/4 C. green onion, sliced 1/4 C. carrot, grated 1 tsp sea salt 1/4 tsp ground black pepper

Directions 1. Place a saucepan over medium heat. Place in it the quinoa and cover it with water. 2. Let it cook until it starts boiling. Lower the heat and put on the lid. Let it cook for 16 min until the quinoa is done. 3. Once the time is up, turn off the heat and let the quinoa sit covered for 12 min. 4. Remove the cover and stir it with a fork. 5. Get a mixing bowl: Toss in it the quinoa with the remaining ingredients. Mix them well. 6. Adjust the seasoning of your salad then serve it right away. 7. Enjoy.

Full Quinoa Salad from Seattle

77

CREAMY

Apricot Pudding

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 349.4 Fat 9.5g Cholesterol 36.3mg Sodium 171.3mg Carbohydrates 56.0g Protein 9.5g

Ingredients 1/3 C. white rice 3 1/2 C. milk 1 1/2 C. water 4 tbsp Nestle sweetened condensed milk 5 tbsp sugar 4 tbsp cornstarch

1 tsp vanilla 1 tbsp rose water 1 pinch salt 6 tsp apricot marmalade

Directions 1. Place a saucepan over medium heat. Stir in it the water with rice and a pinch of salt. 2. Let them cook for 32 min over low heat. Discard the excess water. 3. Place a saucepan over medium heat: Stir in it the milk, sugar, corn starch, condensed milk, vanilla, rosewater. 4. Cook them until they start boiling over high heat. Lower the heat and stir in the cooked rice. 5. Let the rice cook until it becomes thick while stirring it all the time. 6. Allow the rice pudding to cool down completely. Garnish it with the apricot marmalade then serve it. 7. Enjoy.

78

Creamy Apricot Pudding

Dolmas

(Stuffed Grape Leaves)

Prep Time: 40 mins Total Time: 1 hr 40 mins Servings per Recipe: 12 Calories 303 kcal Fat 18.7 g Carbohydrates 30.9g Protein 3.6 g Cholesterol 0 mg Sodium 573 mg

Ingredients 2 C. uncooked long-grain white rice 1 large onion, chopped 1/2 C. chopped fresh dill 1/2 C. chopped fresh mint leaves 2 quarts chicken broth 3/4 C. fresh lemon juice, divided

60 grape leaves, drained and rinsed hot water as needed 1 C. olive oil

Directions 1. Stir fry the following for 7 mins: onions, rice, and dill. 2. Now add in half of the broth and cook the mix for 17 mins with low level heat and a gentle boil. 3. Add in half of the lemon juice and shut the heat. 4. Layer 1 tsp of rice mix into the center of one grape leaf. 5. Now roll this leaf into the shape of a burrito. 6. Continue for all of your rice mix and then place all of the rolls into a big pot. 7. Top everything in the pot with olive oil, broth, and lemon juice. 8. Now place a lid on the pot and cook the mix for 65 mins with a low level of heat. 9. You want to avoid boiling this mix. 10. Shut the heat and let the rolls sit for 40 mins before layering them in a casserole dish to serve. 11. Enjoy.

Dolmas

79

BASMATI

Casserole

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 435.8 Fat 21.7g Cholesterol 79.8mg Sodium 773.7mg Carbohydrates 32.3g Protein 26.1g

Ingredients 1 1/2 lb. ground beef 1 medium onion, chopped 1 C. uncooked basmati rice 1 (10 3/4 oz.) cans cream of mushroom soup 1 (10 3/4 oz.) cans chicken and rice soup

2 1/2 C. water 1 tsp creole seasoning salt & ground pepper

Directions 1. Set your oven to 375 degrees F before doing anything else and grease a 3 quart casserole dish. 2. Heat a skillet and cook the beef with the onion until browned. 3. Drain the grease from the skillet. 4. In a bowl, add the remaining ingredients and mix until well combined. 5. Transfer the beef mixture into the prepared casserole dish evenly and top with the rice mixture. 6. Cover the casserole dish and cook in the oven for about 1 hour and 20 minutes, stirring occasionally.

80

Basmati Casserole

Button

Basmati

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 509.9 Fat 18.9g Cholesterol 30.6mg Sodium 390.0mg Carbohydrates 76.5g Protein 10.1g

Ingredients 2 C. basmati rice, washed and drained 2 tbsp desiccated unsweetened coconut 3 1/2 C. water 1 chicken stock cube 1 tsp cumin seed 1 oz. butter

1 lemon, rind of, grated 6 oz. button mushrooms, quartered 1 zucchini, cut into matchsticks 1 oz. butter

Directions 1. In a medium pan, melt 1 oz. of the butter and fry the rice and cumin seeds until the rice becomes translucent. 2. Stir in the coconut, stock cube, lemon rind and water and bring to a boil. 3. Reduce the heat to low and simmer, covered for about 12 minutes. 4. Remove from the heat and keep aside, covered until using. 5. Meanwhile, in a frying pan, melt the remaining butter and fry the mushrooms and zucchini until just soft. 6. Add the mushroom mixture into the rice and stir to combine. 7. Serve hot.

Button Basmati

81

APPLE

and Ginger Basmati

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 6 Calories 210.5 Fat 1.4g Cholesterol 0.0mg Sodium 200.2mg Carbohydrates 45.5g Protein 3.7g

Ingredients 2 C. apple juice 3/4 C. water 1/2 tsp salt 1 1/2 C. white basmati rice

2 slices ginger, sliced 1 piece cinnamon stick

Directions 1. 2. 3. 4.

82

In a medium pan, add the apple juice, water and salt and bring to a boil. Add the remaining ingredients and stir to combine. Reduce the heat to low and simmer, covered for about 25-30 minutes. Discard the cinnamon stick and ginger and serve.

Apple and Ginger Basmati

Crusted

Potato Basmati

Prep Time: 15 mins Total Time: 1 hr 4 mins Servings per Recipe: 2 Calories 693.9 Fat 32.8g Cholesterol 81.2mg Sodium 289.5mg Carbohydrates 91.3g Protein 10.2g

Ingredients 1/3 C. plus 2 tbsp butter 3/4 C. white basmati rice, rinsed 4 C. water sea salt

2 medium potatoes, peeled and sliced 1 garlic clove, minced

Directions 1. In a bowl of the water, soak the rice for about 10-30 minutes. 2. In a pan, melt 2 tbsp of the butter over medium heat and cook the rice for about 1 minute. 3. In another large pan, add the water and bring to a boil. 4. Add the rice and sea salt and again, bring to a boil. 5. Boil for about 8 minutes. 6. Drain the rice well. 7. In a skillet, melt 1/4 C. of the butter and stir in the sliced potatoes and sea salt. 8. In the bottom of a heavy-bottomed pan, arrange the potato slices, overlapping in 2 layers and sprinkle with the garlic. 9. Top with the half of the cooked rice, followed by the potatoes, garlic and remaining melted butter. 10. Cover the pan tightly and cook over medium-low heat for about 40 minutes. 11. Serve hot.

Crusted Potato Basmati

83

TROPICAL

Mango Curry on a Basmati Beach

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 3 Calories 202.7 Fat 8.8g Cholesterol 10.1mg Sodium 41.5mg Carbohydrates 30.6g Protein 2.0g

Ingredients 1 tbsp peanut oil 1 tbsp butter 1 1/2 C. yams, peeled and cubes 1/2 C. sliced yellow onion 1 tsp curry powder 1/2 tbsp grated ginger 1/2 tsp ground coriander

1/4 tsp ground red pepper 1 C. diced mangoes salt chopped cilantro leaf basmati rice, cooked

Directions 1. In a large pan, heat the peanut oil and butter over medium heat and cook the yams for about 10-12 minutes. 2. Add the onions and cook until softened. 3. Add the mango, curry powder, ginger, coriander and red pepper and salt and stir to combine well. 4. Cook until heated completely. 5. Divide the rice onto serving plates and top with the mango mixture. 6. Serve with a garnishing of the cilantro leaves.

84

Tropical Mango Curry on a Basmati Beach

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.

Chicken and Mango Basmati Salad

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MIXED NUT

Pilaf

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 411.9 Fat 18.1g Cholesterol 0.0mg Sodium 503.1mg Carbohydrates 53.3g Protein 10.5g

Ingredients 1 1/4 C. basmati rice, rinsed 2 tbsp olive oil 1 onion, minced 2 garlic cloves, minced 1 tsp cumin seed 2 tsp coriander powder 1/2 tsp cardamom 1 bay leaf

2 C. chicken broth 1/2 C. nuts (pistachios, cashews, slivered almonds) salt and pepper 1 tbsp chopped cilantro

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

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In a bowl of the fresh cold water, soak the rice for about 30 minutes. Drain the rice well. In a larger skillet, heat the oil and sauté the onion and garlic for about 5 minutes. Stir in the rice, bay leaf, coriander, cumin seeds and cardamom and sauté for about 2 minutes. Stir in the broth, salt and pepper and bring to a boil. Reduce the heat to low and simmer, covered for about 10 minutes. Remove from heat and keep aside, covered for about 5 minutes. Add the nuts and toss to coat well. Serve with a garnishing of the cilantro.

Mixed Nut Pilaf