The Corn Cookbook: Delicious Ways to Cook with Corn [2 ed.] 9798388778598

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The Corn Cookbook Delicious Ways to Cook with Corn (2nd Edition)

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

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Table of Contents

52 . . . . . . . Sage and Black Bean Brown Rice 53 . . . . . . . Sweet Chive Patties 56 . . . . . . . 5-Star Ceviche

7 . . . . . . . . Arepas: (Corn Cakes with Cheese)

57 . . . . . . . Panamanian Style Ceviche

8 . . . . . . . . A South American Salad

58 . . . . . . . Chicago Corn Casserole

9 . . . . . . . . Cream Cheese and Corn Casserole

59 . . . . . . . Quinoa Chili

12 . . . . . . . Santa Clara Pudding

62 . . . . . . . Chipotle Beef & Corn Pie

13 . . . . . . . Mexican Skillet

63 . . . . . . . Chipotle Corn Salsa

14 . . . . . . . I ❤ Latin Couscous

64 . . . . . . . Chipotle Bacon & Shrimp Tortillas

15 . . . . . . . Moroccan Meat Pie

65 . . . . . . . Chipotle Coleslaw

16 . . . . . . . August’s Tex Mex Veggie Casserole

68 . . . . . . . Sancocho: (Latin Soup with Salsa)

17 . . . . . . . Cajun Turkey Stew

70 . . . . . . . Vegetable Soup from Bogota

20 . . . . . . . Enchilada Clásico

71 . . . . . . . Ajiaco: (Chicken Soup)

21 . . . . . . . Wednesday’s Tex Mex Hash Browns

72 . . . . . . . Ajiaco II: (Chicken Soup)

22 . . . . . . . San Antonio Stroganoff

73 . . . . . . . Croquettes Japanese Style

23 . . . . . . . Picnic Nachos

74 . . . . . . . Mexican Croquettes

26 . . . . . . . Comforting Potato Soup

75 . . . . . . . Noodles & Shrimp Asian Style

27 . . . . . . . Easier Mexican Lasagna

78 . . . . . . . Sweet Thai Chile Fried Rice

28 . . . . . . . South American Pasta Salad

79 . . . . . . . Yuki's Shrimp Fried Rice

29 . . . . . . . Cheddar Creamed Corn Bread Casserole 80 . . . . . . . Arizona Fried Rice 32 . . . . . . . British Breakfast Muffin Bread 33 . . . . . . . Classical Corn Bread 34 . . . . . . . Cornbread Stuffing 35 . . . . . . . Autumn-Only Chili 38 . . . . . . . Creamy Corn Bread with Cheddar 39 . . . . . . . Tomato and Avocado Soup 40 . . . . . . . Bavarian Potato Chowder 41 . . . . . . . Teriyaki Chicken Stir Fry with Noodles 44 . . . . . . . Summer Chicken Stir Fry 45 . . . . . . . Maria's Corn Soup 46 . . . . . . . Greens, Corn, Black Beans Brown Rice 47 . . . . . . . Easy Mexican Style Brown Rice 50 . . . . . . . Black Beans, Corn, and Salsa Brown Rice 51 . . . . . . . Cilantro and Corn Brown Rice

81 . . . . . . . Cheesy Salsa Frittata

Arepas

(Colombian Corn Cakes with Cheese)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 3 Calories 160.5 Fat 18.1g Cholesterol 0.0mg Sodium 99.5mg Carbohydrates 0.0g Protein 0.0g

Ingredients 1 C. precooked cornmeal flour 1 C. grated mozzarella cheese 1 C. water 2 tbsp water 1/8 tsp salt 1/4 C. vegetable oil

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

In a bowl, add the flour, cheese and 1/8 tsp of the salt and toss to coat. Add the water and stir till well combined. Keep aside for about 1-2 minutes. From 3 level tbsp of the dough, make the balls. Gently, press each ball into a 1/4-inch-thick and 2 1/2-2 3/4-inch wide patty. Transfer the patties onto a wax-paper lined surface. In a large nonstick skillet, heat the oil on medium heat and fry the arepas in 2 batches for 4-5 minutes per side. 8. Transfer the arepas onto a paper towel lined plate to drain. 

Arepas: (Colombian Corn Cakes with Cheese)

7

A SOUTH AMERICAN

Salad

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 8 Calories 100 kcal Fat 4.4 g Carbohydrates 15.1g Protein 2g Cholesterol 0 mg Sodium 195 mg

Ingredients 1 (8 oz.) package yellow rice mix 1 1/4 C. water 2 tbsp olive oil 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn,

drained 2 tsp lime juice 1 tsp ground cumin

Directions 1. Get a blender: Combine in it the beans, lime juice, orange juice, garlic, salt, and cayenne pepper. Blend them smooth. 2. Pour the mixture into a mixing bowl. Fold into it the bell peppers with scallions. 3. Divide the mixture between the tortillas and spread them in an even layer. Wrap your tortillas tight then serve them. 4. Enjoy.

8

A South American Salad

Cream Cheese

and Corn Casserole

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 265 kcal Fat 22.1 g Carbohydrates 14.8g Protein 4.8 g Cholesterol 63 mg Sodium 173 mg

Ingredients 1 (8 oz.) package cream cheese 1/2 C. butter 1/2 C. milk 1 (16 oz.) package frozen corn 1 red bell pepper, diced 8 fresh jalapeno peppers, diced

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. In a pan, melt the cream cheese and butter on medium-low heat. Add the milk and mix till smooth and bubbly. In a medium casserole dish, mix together the frozen corn, red bell pepper and jalapeño peppers. 5. Add the cream cheese mixture and toss to coat. 6. Cook in the oven for about 35-45 minutes. 

Cream Cheese and Corn Casserole

9

SANTA CLARA

Pudding

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 174 kcal Fat 7.3 g Carbohydrates 26.7g Protein 2.4 g Cholesterol 1 mg Sodium 271 mg

Ingredients 5 tbsp margarine, softened 1/4 C. masa harina 1/3 C. white sugar 1/2 C. water 2 C. frozen whole-kernel corn, thawed 1/2 C. cornmeal

1 tsp baking powder 1/2 tsp salt 4 tsp milk

Directions 1. In a medium bowl, add the margarine, masa flour and sugar and mix light and fluffy. 2. In a food processor, add 1 C. of the corn kernels, water and cornmeal and pulse till just smooth. 3. Add the corn mixture into the masa mixture and mix well. 4. Add the remaining corn, baking powder, salt and milk and mix till smooth. 5. Transfer the mixture into a double boiler over a large pan of the simmering water. 6. With a foil paper, cover the pan tightly and steam for about 50-60 minutes. 7. Stir the pudding before serving to give it a consistent texture.

12

Santa Clara Pudding

Mexican Skillet

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 212 kcal Fat 4.6 g Carbohydrates 36.8g Protein 10.1 g Cholesterol 0 mg Sodium 818 mg

Ingredients 1 tbsp olive oil 1 large onion, chopped 3 cloves garlic, minced 4 small zucchini, diced 1 fresh poblano chili pepper, seeded and chopped 1 C. frozen whole kernel corn

1 (15 oz.) can black beans, rinsed and drained 1/2 tsp salt

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the onion and garlic till tender. 2. Add the zucchini and poblano pepper, and sauté till soft. 3. Stir in the corn and beans and cook till heated completely. 4. Season with the salt to taste

Mexican Skillet

13

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.

14

I ❤ Latin Couscous

Moroccan

Prep Time: 20 mins

Meat Pie

Ingredients 1 sweet potato, diced 1 1/4 C. water 1/4 yellow onion, chopped 3 cloves garlic, minced 1 (.87 ounce) package dry brown gravy mix 1/2 tsp ground cumin 1/2 tsp ground cinnamon 1/2 tsp curry powder 1/2 tsp ground ginger 1/2 tsp ground black pepper 1/2 tsp ground turmeric 1/2 tsp salt 1 C. shredded leftover pot roast 1/2 C. peas 1/2 C. frozen corn 1 frozen deep-dish pie crust 1/2 C. crumbled feta cheese

Moroccan Meat Pie

Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 569 kcal Carbohydrates 49.2 g Cholesterol 65 mg Fat 31.6 g Fiber 6g Protein 22.6 g Sodium 1159 mg

Directions 1. Set your oven at 400 degrees F before doing anything else. 2. Cook sweet potato in boiling water for about 15 minutes at medium heat. 3. Now bring the mixture of onion, garlic and water to boil, and after turning the heat down to low, cook for five minutes or until the onion softens up. 4. Now add gravy mix, cumin, peas, ginger, black pepper, turmeric, salt leftover pot, cinnamon, roast, sweet potatoes, curry powder and corn into the pan, and cook for five minutes before pouring this into the pie crust. 5. Put some cheese over it before baking it for about 25 minutes or until the top start to turn golden brown in color. 

15

AUGUST’S TEX MEX

Veggie Casserole

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 281 kcal Fat 15.8 g Carbohydrates 20g Protein 17 g Cholesterol 39 mg Sodium 298 mg

Ingredients

Directions

1 lb. ground beef 1/4 C. olive oil, divided 4 zucchini, cut into 1/2-inch cubes 1 red bell pepper, chopped 1 jalapeno pepper, seeded and chopped 4 cloves garlic, minced 4 green onions, chopped -- white and green parts separated salt and pepper to taste 3 tbsp tomato paste 4 tsp chili powder 2 tsp ground cumin 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can kidney beans, rinsed and drained 1 C. frozen corn, thawed 1/2 C. grated Parmesan cheese, divided 1/4 C. chopped fresh cilantro

1. Set your oven to 400 degrees F before doing anything else and grease a 13x9-inch baking dish with about 1 tsp of the olive oil. 2. Heat a large skillet on medium heat and cook the beef for about 10 minutes. 3. Drain the excess grease from the skillet and keep aside. 4. Meanwhile in another large skillet, heat the remaining olive oil on medium-high heat and cook the zucchini, red bell pepper, jalapeño pepper, garlic and white parts of the green onions for about 3-5 minutes. 5. Stir in the salt, black pepper, tomato paste, chili powder and cumin and simmer for about 1 minute. 6. Remove from the heat. 7. Add the cooked ground beef, black beans, kidney beans, corn and 1/4 C. of the Parmesan cheese and stir till well combined. 8. Transfer the mixture into the prepared baking dish evenly and top with the remaining 1/4 C. of the Parmesan cheese. 9. With a foil paper, cover the baking dish and cook in the oven for about 20-25 minutes. 10. Remove the foil paper and cook in the oven for about 5-10 minutes. 11. Serve with a garnishing of the remaining green onions (green tops) and cilantro. 

16

August’s Tex Mex Veggie Casserole

Cajun

Prep Time: 10 mins

Turkey Stew

Ingredients 1 tbsp olive oil 1/2 C. minced onion 3 cloves garlic, minced 2 tsps chili powder 1/2 tsp cumin 1/2 tsp oregano 4 C. water 1 (10.75 oz.) can condensed tomato soup 1 (28 oz.) can diced tomatoes 1 C. salsa 4 C. shredded cooked turkey 1 tbsp dried parsley 3 chicken bouillon cubes 1 (14 oz.) can black beans, rinsed, drained 2 C. frozen corn 1/2 C. sour cream 1/4 C. diced fresh cilantro Toppings: 6 C. corn tortilla chips 3/4 C. diced green onion 1 C. shredded Cheddar-Monterey Jack cheese blend 1/2 C. diced fresh cilantro 1/2 C. sour cream

Cajun Turkey Stew

Total Time: 50 mins Servings per Recipe: 6 Calories 684 kcal Fat 30.5 g Carbohydrates 59.2g Protein 45.7 g Cholesterol 112 mg Sodium 2036 mg

Directions 1. Stir fry your onions in olive oil for 5 mins then combine in: oregano, garlic, cumin, and chili powder. 2. Cook the spices for 60 more secs. 3. Now add the following and get it boiling: bouillon, water, parsley, tomato soup, turkey, diced tomatoes, and salsa. 4. Once the bouillon has been combined into the mix add: cilantro, black beans, sour cream, and corn. 5. Let the mix gently cook for 33 mins with a low level of heat. 6. When serving the soup top the bowl with shredded cheese, tortilla chips, green onions, cilantro, and more sour cream. 7. Enjoy. 

17

ENCHILADA

Clásico

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 794 kcal Fat 49.1 g Carbohydrates 40.4g Protein 47.1 g Cholesterol 172 mg Sodium 1915 mg

Ingredients

Directions

2 lb. ground beef 3 tbsp chili powder 2 tbsp paprika 1 tbsp ground cumin 1 tbsp garlic powder 1 tsp salt 1 (8 oz.) can tomato sauce 4 C. water 1/2 C. all-purpose flour, divided 1 1/2 tsp sugar 2 tbsp cooking oil 12 (6 inch) corn tortillas 4 C. shredded American cheese

1. Set your oven to 350 degrees F before doing anything else. 2. Heat a large skillet on medium heat and cook the beef till browned completely. 3. Drain the excess grease from the skillet. 4. Stir in the chili powder, paprika, cumin, garlic powder and salt. 5. Add the tomato sauce and 2 C. of the water and simmer on low heat. 6. In a bowl, add the remaining water, flour and sugar and stir till the flour is dissolved. 7. Stir the flour mixture into the meat sauce and simmer for about 10 minutes. 8. Meanwhile in another skillet, heat the oil on medium-high heat and warm the tortillas till pliable. 9. Fill each tortilla with a little bit of cheese, reserving some for sprinkling on top. 10. Arrange the rolled tortillas in a 13x9-inch baking dish and top with the meat sauce. 11. Sprinkle with the remaining cheese. 12. Cook in the oven for about 25 minutes. 

20

Enchilada Clásico

Wednesday’s

Tex Mex Hash Browns

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 816.0 Fat 47.8g Cholesterol 121.9mg Sodium 970.0mg Carbohydrates 64.1g Protein 37.2g

Ingredients 1 lb ground beef 1 (1 1/4 oz.) packages taco seasoning mix 1/2 C. water 4 C. frozen hash browns ( cubes, not shredded) 1 (10 oz.) packages frozen corn 8 oz. Velveeta cheese

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. 2. Heat a large skillet on medium heat and cook the beef till browned completely. 3. Drain the excess grease from the skillet. 4. Add the taco seasoning mix and water and stir till well blended. 5. Stir in the potatoes and corn. 6. Cut the Velveeta into the cubes and stir into the beef mixture. 7. Place the mixture into the greased baking dish. 8. With a foil paper, cover the baking dish. 9. Cook in the oven for about 20 minutes. 10. Remove the foil and stir the mixture. 11. Cook in the oven for about 15-20 minutes. 

Wednesday’s Tex Mex Hash Browns

21

SAN ANTONIO

Stroganoff

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 499.4 Fat 15.4g Cholesterol 138.9mg Sodium 691.4mg Carbohydrates 54.9g Protein 35.6g

Ingredients

Directions

12 oz. extra wide egg noodles 1 tbsp butter, tossed with cooked noodles 1 1/2 lbs extra lean ground beef 1/2 C. chopped onion 3 (10 oz.) cans rotel, the diced tomatoes with green chilies (undrained) 1 C. frozen corn, thawed 1/4 C. water 1 tsp ground cumin 1/2 tsp garlic powder 1/4-1/2 tsp cayenne pepper 1/2 tsp pepper salt, to taste 1 C. reduced-fat sour cream 1/4 C. chopped fresh cilantro, for garnish

1. In large pan of the boiling water, prepare the egg noodles according to the package's directions. 2. Drain well and return to the pan and toss with the butter. 3. Cover the pan to keep. 4. Meanwhile, heat a large skillet on medium heat and cook the beef and onion till browned completely. 5. Drain the excess grease from the skillet. 6. Add the Rotel, corn, water, cumin, garlic powder, cayenne, pepper and salt and bring to a gentle simmer. 7. Cook for about 10 minutes. 8. Stir in the reduced-fat sour cream and stir to blend well. 9. Cook till heated completely. 10. Serve over the hot cooked noodles with a garnishing of the chopped cilantro. 

22

San Antonio Stroganoff

Picnic

Nachos

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 1612.3 Fat 129.7g Cholesterol 405.8mg Sodium 4498.4mg Carbohydrates 21.8g Protein 88.6g

Ingredients white corn tortilla chips 1 lb. zesty hot sausage 1 lb. ground beef 2 (4 oz.) cans mild green chilies 1 (1 1/4 oz.) packets taco seasoning 2 C. salsa 1 bunch green onion, chopped

4 C. shredded Mexican blend cheese 8 oz. sour cream aluminum foil cooking spray

Directions 1. Cut a sheet of foil into 4 sheets to make packets that will cover the tortilla chips with toppings. 2. Grease each foil sheet with the cooking spray. 3. Divide the nacho chips in the middle of each foil sheet. 4. Place your desired toppings over the nacho chips. 5. Fold the foil around the filling to make packets. 6. Place the packets onto a grill over a low burning campfire. 7. Cook over the campfire for about 10-15 minutes. 8. Serve with a topping of sour cream. 

Picnic Nachos

23

COMFORTING

Potato Soup

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 156 kcal Fat 3.7 g Carbohydrates 29g Protein 4.1 g Cholesterol 8 mg Sodium 848 mg

Ingredients 4 potatoes, peeled and quartered 1 (14 oz.) can whole kernel corn 1/2 C. chopped onion 2 tbsp butter 1 tbsp beef base 1 tsp salt

1/4 tsp red pepper flakes 1/8 tsp ground black pepper water, as needed

Directions 1. In a large pan, mix together the potatoes, corn, onion, butter, beef base, salt, red pepper flakes, black pepper and enough water over the mixture to cover by 2 inches and bring to a boil. 2. Reduce the heat to medium-low and simmer for about 20 minutes. 3. Remove from the heat and keep aside to cool slightly. 4. In a blender, add the soup in batches and pulse till smooth. 

26

Comforting Potato Soup

Easier

Mexican Lasagna

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 475 kcal Carbohydrates 28.2 g Cholesterol 97 mg Fat 28.5 g Fiber 3.8 g Protein 26.7 g Sodium 1041 mg

Ingredients 2 lbs lean ground beef 2 (1.25 oz) packages taco seasoning mix 4 cloves garlic, minced 1/2 tsp cayenne pepper 1 tbsp chili powder 1/2 C. water 18 (6 inch) corn tortillas

1 (24 oz) jar salsa 1 C. sliced green onion 1 (16 oz) container sour cream 1 1/2 C. shredded Cheddar cheese 1 1/2 C. shredded Monterey Jack cheese

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Fry your beef until no longer pink. Then remove excess oils and simmer for 12 mins with the following: water, taco seasoning, chili powder, cayenne, and garlic. 3. Get a baking dish and layer 6 tortillas, then 1/3 of the salsa, 1/2 of your beef, 1/2 of the onions, 1/2 of the sour cream (spread evenly overtop), and 1/2 of your Monterey and cheddar. 4. Continue making layers in this sequence until everything has been layered and the dish is full. 5. Cook for 45 mins. Let everything cool for 20 mins. 6. Enjoy. 

Easier Mexican Lasagna

27

SOUTH AMERICAN

Pasta Salad

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 618 kcal Carbohydrates 46.4 g Cholesterol 68 mg Fat 38.4 g Fiber 3.5 g Protein 22.8 g Sodium 980 mg

Ingredients 2 cups spiral pasta 1 pound ground beef 1 (1.25 ounce) package taco seasoning 3 cups shredded lettuce 2 cups halved cherry tomatoes 1 cup shredded Cheddar cheese

1/2 cup chopped onion 1/2 cup French salad dressing 1 (7 ounce) bag corn chips 2 tbsps sour cream

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Cook ground beef in a large skillet for about 10 minutes or until you see that it is no longer pink from the center before stirring in taco seasoning. 3. Coat mixture of pasta and beef with mixture lettuce, French dressing, tomatoes, Cheddar cheese, onion and corn chips very thoroughly before refrigerating for at least 2 hours. 4. Add some sour cream at the top before serving. 

28

South American Pasta Salad

Cheddar Creamed Corn Bread Casserole

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 254 kcal Carbohydrates 26.4 g Cholesterol 60 mg Fat 13.4 g Fiber 1.2 g Protein 9.4 g Sodium 642 mg

Ingredients 1 (15 oz.) can whole kernel corn, drained and 1/2 liquid reserved 1 (14.75 oz.) can cream-style corn 2 eggs 1 (8 oz.) package dry corn bread mix 1 C. sour cream 8 oz. Cheddar cheese, shredded

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. Combine everything in a bowl very thoroughly before pouring it into a baking dish. Bake in the preheated oven for about 30 minutes. Serve. 

Cheddar Creamed Corn Bread Casserole

29

BRITISH BREAKFAST

Muffin Bread

Prep Time: 1 hr 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 20 Calories 168 kcal Fat 1.2 g Carbohydrates 32.4g Protein 6.1 g Cholesterol 2 mg Sodium 260 mg

Ingredients 2 C. milk 1/2 C. water 2 tbsps cornmeal 6 C. bread flour 2 (.25 oz.) packages active dry yeast 1 tbsp white sugar

2 tsps salt 1/4 tsp baking soda

Directions 1. 2. 3. 4. 5.

Coat two bread pans with some oil and add a bit of cornmeal to each. Now heat your water and milk in a big pot. Get a bowl and combine: baking soda, 3 C. of flour, milk, salt, salt, yeast, and sugar. One by one slowly add an additional C. of flour to the mix. Make a batter from this. Divide the batter between both loaf pans and place a plastic covering over it. Let the dough rise for 1 hr. 6. Half way through the rising time set your oven to 325 degrees before continuing. 7. Cook the loaves in the oven for 26 mins. 8. Enjoy.

32

British Breakfast Muffin Bread

Classical

Corn Bread

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 587 Fat 36g Cholesterol 138mg Sodium 1317mg Carbohydrates 54.6g Fiber 1.6g Protein 14.5g

Ingredients 1 (12 oz.) package corn bread mix 1 (8¾ oz.) can sweet corn, drained 1 (8 oz.) can cream-style corn 2 eggs, beaten ½ C. butter, melted 1 C. sour cream 1 C. Swiss cheese, shredded freshly

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

Set your oven to 350 degrees F. Grease an 8x8-inch baking pan. In a large bowl, add all ingredients except cheese and mix till well combined. Transfer the corn mixture into prepared baking pan. Bake for about 35-40 minutes. Remove the baking pan from oven. Top the bread with shredded cheese evenly. Bake for 10 minutes more or till a toothpick inserted in the center comes out clean. Serve warm. 

Classical Corn Bread

33

CORNBREAD

Stuffing

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 24 Calories 141 Fat 9.5g Cholesterol 14mg Sodium 467mg Carbohydrates 10.4g Fiber 0.3g Protein 3.5g

Ingredients 1 (12 oz.) box cornbread mix 1 lb. turkey sausage 1 tbsp butter 3 celery stalks, chopped ¾ C. onion, chopped 2 tsp ground sage 1 tsp dried thyme, crushed

1 tsp garlic powder 1 tsp salt ¼ tsp freshly ground black pepper 1 C. vegetable broth

Directions 1. Prepare the cornbread according to package’s directions about one day before. 2. Keep in room temperature for at least overnight to get almost a hard crust. Then crumble it. 3. Set your oven to 350 degrees F. Lightly, grease a casserole dish. 4. Heat a large nonstick deep skillet on medium-high heat. 5. Add sausage and cook for about 10 minutes. Drain the fat from skillet and transfer the sausage in a large bowl. 6. In the same skillet, melt butter on medium heat. 7. Add celery and onion and sauté for about 5 minutes. 8. Add onion mixture in the bowl with sausage. 9. Add the remaining ingredients except broth and mix till well combined. 10. Slowly, stir in broth and mix till well combined. 11. Now, place the mixture into prepared casserole dish. 12. Bake for about 30 minutes or till golden brown.

34

Cornbread Stuffing

Autumn-Only

Prep Time: 20 mins

Chili

Ingredients For Sauce: 2 sweet potatoes, peeled and chopped ¾ C. sweet onion, chopped 2 (14½ oz.) cans diced tomatoes with chili seasoning ½ C. celery stalk, chopped 1 (8 oz.) can tomato sauce ½ C. water 1 tbsp chili powder ½ tsp ground cinnamon ½ tsp ground cumin Pinch of cayenne pepper Pinch of onion powder Pinch of garlic powder Pinch of salt Pinch of freshly ground black pepper ½ lb. ground beef ½ lb. ground turkey 1 C. corn 1 (12 oz.) can black beans, drained and rinsed

Autumn-Only Chili

Total Time: 30 mins Servings per Recipe: 8 Calories 250 Fat 7.4g Cholesterol 38mg Sodium 621mg Carbohydrates 32.5g Fiber 7.3g Protein 16g

Directions 1. In a slow cooker, add sweet potato, onion, diced tomatoes, celery, tomato sauce, water and spices and stir to combine. 2. Set the slow cooker on high. Cover and cook for about 5 hours, stirring occasionally. 3. Meanwhile, heat a large nonstick skillet on medium-high heat. 4. Add beef and turkey and cook for about 10-15 minutes. 5. Remove from heat and drain the excess fat from skillet. 6. Uncover the slow cooker and add cooked beef, turkey, corn and beans and stir to combine. 7. Cover and cook for 1-2 hours further. 8. Serve warm. 

35

CREAMY CORN BREAD

with Cheddar

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 254 kcal Carbohydrates 26.4 g Cholesterol 60 mg Fat 13.4 g Fiber 1.2 g Protein 9.4 g Sodium 642 mg

Ingredients 1 (15 oz.) can whole kernel corn, drained and 1/2 liquid reserved 1 (14.75 oz.) can cream-style corn 2 eggs 1 (8 oz.) package dry corn bread mix 1 C. sour cream

8 oz. Cheddar cheese, shredded

Directions 1. 2. 3. 4.

38

Set your oven to 350 degrees F before doing anything else. Combine everything in a bowl very thoroughly before pouring it into a baking dish. Bake in the preheated oven for about 30 minutes. Serve. 

Creamy Corn Bread with Cheddar

Tomato

and Avocado Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 12 Calories 315 kcal Fat 16.2 g Carbohydrates 37.2g Protein 8.7 g Cholesterol 12 mg Sodium 1152 mg

Ingredients 2 tbsps vegetable oil 1 (1 lb) package frozen pepper and onion veggie mix 2 cloves garlic, diced 3 tbsps ground cumin 1 (28 oz.) can crushed tomatoes 3 (4 oz.) cans chopped green chili peppers,

drained 4 (14 oz.) cans vegetable broth salt and pepper to taste 1 (11 oz.) can whole kernel corn 12 oz. tortilla chips 1 C. shredded Cheddar cheese 1 avocado, peeled, pitted and diced

Directions 1. Stir fry your onions and peppers for 2 mins in hot oil then add in the cumin and garlic. Continue frying the mix for 4 more mins until the veggies are soft. 2. Now combine in the chili peppers and tomatoes. 3. Stir the mix again and let the pepper cook for 30 secs before adding in some pepper, salt, and the broth. 4. Now get everything boiling, set the heat to low, and let the mix gently simmer for 35 mins. 5. Add in the corn to the mix and let the veggies cook for 7 mins. 6. When serving the soup top each individual serving with some tortilla chips, avocado, and cheese. 7. Enjoy. 

Tomato and Avocado Soup

39

BAVARIAN

Potato Chowder

Prep Time: 20 mins Total Time: 3 hr 20 mins Servings per Recipe: 5 Calories 377.8 Fat 6.6g Cholesterol 17.9mg Sodium 374.2mg Carbohydrates 10.8g Protein 377.8

Ingredients

Directions

8 C. cubed potatoes, peeled and cooked tender crisp with 1/4 c water from cooking reserved 1 medium onion, chopped 3 C. sliced carrots, cooked tender crisp 4 celery ribs, chopped fine ly 1 lb. savoy cabbage, shredded and cooked until tender 1/4 c water from cooking reserved 1 (20 oz.) cans Worthington veja-links, chopped into rounds with 1/4 c of liquid reserved 2 1/2 tsp caraway seeds 1 (15 oz.) cans cream-style corn 1 C. half-and-half milk, enough to make soup sour cream ( to garnish) green onion, slices ( to garnish) pepper, to sprinkle over top of soup bowl

1. In a pan, melt the margarine and and sauté the onion and celery till tender. 2. In a crock pot, add the onion mixture and remaining all cooked vegetables. 3. Add half and half, milk and the reserved liquids from the cooked vegetables and stir well. 4. Set the crock pot on High and cook, covered for about 3 hours, stirring occasionally. 5. Transfer the chowder into serving bowls and serve with a topping of the sour cream green onions. 

40

Bavarian Potato Chowder

Teriyaki Chicken

Stir Fry with Noodles

Ingredients 1 large skinless, boneless chicken breast, cut in bite-sized pieces 1 pinch garlic powder, or to taste 1 pinch onion powder, or to taste freshly ground black pepper to taste 1 (8 oz) package dried rice noodles 4 C. hot water, or as needed 3 tbsp vegetable oil, divided 4 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 1/2 C. white cooking wine, or to taste 1/4 C. soy sauce, or to taste 2 tbsp teriyaki sauce, or to taste 1 (6 oz) can sweet baby corn, drained 3 green onions, chopped

Teriyaki Chicken Stir Fry with Noodles

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 445 kcal Fat 11.4 g Carbohydrates 60.6g Protein 18 g Cholesterol 33 mg Sodium 1415 mg

Directions 1. Season the chicken with garlic powder, onion powder, and black pepper. 2. Fill a large bowl with hot water. Place in it the noodles and let the soak for 12 min. Remove it from the water and slice it in half. 3. Place a large pan over medium heat. Heat 1 1/2 tbsp of oil in it. Add the garlic and cook it for 1 min 30 sec. 4. Stir in the bell pepper with onion and cook them for 6 min while stirring all the time. Stir in the remaining oil. 5. Add the chicken and cook them for 8 min while stirring them often. Add the wine, soy sauce, and teriyaki sauce. Cook the stir fry for 4 min. 6. Stir in the baby corn and green onions with rice and noodles. Cook them for 4 min. 7. Serve your stir fry warm. 8. Enjoy.  

41

SUMMER

Chicken Stir Fry

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 164 kcal Fat 8.2 g Carbohydrates 15.2g Protein 9.7 g Cholesterol 21 mg Sodium 95 mg

Ingredients 1 tbsp olive oil 1 small onion, chopped 1 red bell pepper, chopped 2 ears corn, kernels cut from cob 1 large zucchini, chopped 1/2 C. chopped cooked chicken

1/4 C. chopped fresh parsley 1/4 C. shredded Colby-Monterey Jack cheese, divided salt and ground black pepper to taste

Directions 1. Place a large pan over medium heat. Heat the oil in it. Cook in it the red pepper with onion for 4 min. 2. Add the corn, zucchini, and chicken. Cook them for 7 min while stirring often. 3. Top the chicken stir fry with half of the cheese and all the parsley, a pinch of salt and pepper. Stir them and cook them for 2 min until the cheese melts. 4. Serve your stir fry hot with the remaining cheese on top. 5. Enjoy. 

44

Summer Chicken Stir Fry

Maria's

Corn Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 121 kcal Fat 1.9 g Carbohydrates 24.1g Protein 5g Cholesterol 48 mg Sodium 409 mg

Ingredients 1 (15 oz.) can cream style corn 1 (14.5 oz.) can low-sodium chicken broth 1 egg, beaten 1 tbsp cornstarch 2 tbsps water

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

Get the following boiling in a large pot: broth and cream corn. Get a bowl, combine: water and cornstarch. Mix the contents until smooth then add the mix with the boiling broth. Let the broth continue to cook for 4 mins then add the whisked eggs slowly. Stir the soup while adding in your eggs. Enjoy.

Maria's Corn Soup

45

GREENS, CORN

Black Beans and Olive Brown Rice

Prep Time: 10 mins Total Time: 2 hr Servings per Recipe: 24 Calories 87 kcal Fat 1.7 g Carbohydrates 16g Protein 2.6 g Cholesterol 0 mg Sodium 340 mg

Ingredients

Directions

1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained 1 (15.25 oz.) can corn kernels, drained 1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste

1. Boil: .5 tsp of salt, rice, olive oil, and water. 2. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents cook for 17 mins. 3. Then pour everything into a bowl and stir. 4. Place the bowl in the fridge until room temp. 5. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. 6. Enjoy at room temp or slightly warm. 

46

Greens, Corn, Black Beans, and Olive Brown Rice

Easy Mexican

Style Brown Rice

Ingredients 2 C. cooked brown rice 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn, drained 1 small onion, diced 1 green bell pepper, diced 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced 1/4 C. chopped cilantro leaves 1 tsp minced garlic 1 1/2 tsps ground cumin salt to taste

Easy Mexican Style Brown Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 124 kcal Fat 1g Carbohydrates 26g Protein 4.7 g Cholesterol 0 mg Sodium 220 mg

Directions 1. Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions, jalapenos, and green peppers. 2. Add in your preferred amount of pepper and salt and place the contents in the fridge for 60 mins then stir everything and serve. 3. Enjoy.

47

BLACK BEANS, CORN

and Salsa Brown Rice

Prep Time: 10 mins Total Time: 41 mins Servings per Recipe: 8 Calories 521 kcal Fat 22.4 g Carbohydrates 41.8g Protein 30.8 g Cholesterol 91 mg Sodium 1129 mg

Ingredients 2 1/2 tbsps Taco Seasoning 1 lb boneless skinless chicken thighs, cut into bite-size pieces 2 tbsps Italian Dressing 1 C. canned black beans 1/2 C. frozen corn

2 green onions, chopped 1 C. Salsa 1/2 C. Shredded Four Cheese 2 2/3 C. hot cooked long-grain brown rice

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Get a bowl, combine: chicken and taco spice. 3. Now stir fry your seasoned chicken in dressing for about 7 mins then pour it all into a baking dish. 4. Layer the following over the chicken: salt, beans, onions, and corn. 5. Cook the casserole in the oven for 22 mins then add some cheese and cook everything for 4 more mins. 6. Enjoy the dish with rice.

50

Black Beans, Corn, and Salsa Brown Rice

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.

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

51

SAGE AND BLACK BEAN

Brown Rice

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 10 Calories 101 kcal Fat 1.2 g Carbohydrates 15.4g Protein 6.8 g Cholesterol 14 mg Sodium 759 mg

Ingredients 5 C. chicken broth 2 skinless, boneless chicken breast halves 1 C. diced celery 1 C. diced onion 1/4 C. diced carrots 1/4 C. corn

1/4 C. drained and rinsed black beans 1 tsp dried sage 1 tsp ground black pepper 1 tsp salt 1 bay leaf 3/4 C. brown rice

Directions 1. Get your broth boiling and cook the chicken in it for 22 mins. 2. Then place the chicken to the side before shredding it. 3. Add the following to the boiling broth: bay leaves, chicken, salt, rice, celery, pepper, onions, sage, carrots, black beans, and corn. 4. Let the contents continue to cook for 60 more mins. Then serve after letting it sit for 12 to 15 mins. 5. Enjoy.

52

Sage and Black Bean Brown Rice

Sweet

Chive Patties

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 285 kcal Fat 6.1 g Carbohydrates 53.4g Protein 9.9 g Cholesterol 62 mg Sodium 620 mg

Ingredients 2 (15.25 oz.) cans whole kernel sweet corn, drained 2 C. cooked brown rice, cooled 1/2 C. skim milk 2 eggs, beaten 2 tbsps chopped fresh chives 2/3 C. whole wheat flour

2 tsps baking powder 1/8 tsp ground nutmeg salt and ground black pepper to taste 1 tbsp olive oil, or as needed

Directions 1. 2. 3. 4. 5.

Get a bowl, mix: chives, corn, eggs, rice, and milk. Get a 2nd bowl, mix: black pepper, flour, salt, baking powder, and nutmeg. Combine both bowls then fry a quarter of a C. of mix in olive oil for 4 mins for each side. Place on paper towel to drain excess oils. Enjoy.

Sweet Chive Patties

53

5-STAR

Ceviche

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 1 Calories 755.9 Fat 19.4g Cholesterol 478.2mg Sodium 3097.5mg Carbohydrates 89.5g Protein 63.1g

Ingredients 3 limes 1 C. tomatoes, seeded and chopped 1 C. avocado, diced and peeled 1/2 C. cilantro, chopped 3/4 tsp salt 1/4 tsp black pepper 1 lb cooked shrimp, peeled med. in size

1 jalapeno, chopped very fine 1 garlic clove, chopped very fine 12 corn tortillas

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

56

Finely grate the rind of limes about 1 tbsp. Extract the juice limes about 1/4 cup. In a large bowl, place the rind and juice. Add tomato and remaining ingredients and toss well to combine. Cover and refrigerate for about 5 minutes, stirring occasionally. Heat the tortillas on grill. Serve this mixture on a bed of lettuce.

5-Star Ceviche

Panamanian

Style Ceviche

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 238.1 Fat 2.8g Cholesterol 286.4mg Sodium 1648.7mg Carbohydrates 20.0g Protein 33.5g

Ingredients 3 (15 1/2 oz.) cans garbanzo beans 1/3 C. cider vinegar 1 C. olive oil 1 finely chopped onion 2 -3 tbsp chopped fresh parsley 2 tsp dried oregano leaves 3 garlic cloves, finely minced

1 tbsp ketchup 1 1/2 C. chopped and fried beef spicy sausages links (optional) 1 (6 oz.) cans baby corn, drained and sliced (optional) salt cayenne pepper

Directions 1. In a bowl, mix together all ingredients. 2. Refrigerate to chill for overnight. 3. Serve with crackers. 

Panamanian Style Ceviche

57

CHICAGO

Corn Casserole

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 673.6 Fat 46.8 g Cholesterol 195.0mg Sodium 891.0mg Carbohydrates 58.5g Protein 10.7g

Ingredients 1 (14 3/4 oz.) cans creamed corn 1 (15 1/4 oz.) cans whole corn, drained 1 C. melted butter 3 eggs 1 C. sour cream 1 tbsp sugar 1 (8 1/2 oz.) boxes Jiffy corn muffin

mix

Directions 1. 2. 3. 4.

58

Set your oven to 350 degrees F before doing anything else and grease a baking dish. In a bowl, add all the ingredients and mix till well combined. Transfer the mixture into the prepared baking dish evenly. Cook in the oven for about 60 minutes. 

Chicago Corn Casserole

Quinoa

Prep Time: 30 mins

Chili

Ingredients 1 C. uncooked quinoa, rinsed 2 C. water 1 tbsp vegetable oil 1 onion, chopped 4 cloves garlic, chopped 1 tbsp chili powder 1 tbsp ground cumin 1 (28 oz.) can crushed tomatoes 2 (19 oz.) cans black beans, rinsed and drained 1 green bell pepper, chopped 1 red bell pepper, chopped 1 zucchini, chopped 1 jalapeno pepper, seeded and minced 1 tbsp minced chipotle peppers in adobo sauce 1 tsp dried oregano salt and ground black pepper to taste 1 C. frozen corn 1/4 C. chopped fresh cilantro

Quinoa Chili

Total Time: 1 hr Servings per Recipe: 10 Calories 233 kcal Fat 3.5 g Carbohydrates 42g Protein 11.5 g Cholesterol 0 mg Sodium 540 mg

Directions 1. In a pan, add water and quinoa and bring to a boil on high heat and reduce the heat to medium-low. 2. Simmer, covered for about 15-20 minutes or till the liquid is absorbed. 3. Meanwhile in another large pan, heat the oil on medium heat and sauté the onion for about 5 minutes or till tender. 4. Stir in the garlic, cumin and chili powder and sauté for about 1 minute. 5. Add the beans, vegetables, chipotle pepper, jalapeno, thyme and seasoning and bring to a boil on high heat. 6. Reduce the heat to medium-low and simmer, covered for about 20 minutes. 7. Stir in the corn and cooked quinoa and simmer for about 5 minutes. 8. Stir in the cilantro and serve hot. 

59

CHIPOTLE BEEF

& Corn Pie

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 24 Calories 640 kcal Fat 31.8 g Carbohydrates 54.3g Protein 34.7 g Cholesterol 146 mg Sodium 1556 mg

Ingredients

Directions

cooking spray 2 pounds ground beef 2 C. diced poblano peppers 1 tsp salt 1 (16 oz.) jar salsa 1/2 tsp dried oregano 1 tsp ground dried chipotle pepper 2 (8.5 oz.) boxes dry corn muffin mix (such as Jiffy(R)) 2 eggs 2/3 C. milk, divided 4 oz. shredded Cheddar cheese, divided 4 oz. shredded Monterey Jack cheese, divided 8 oz. frozen corn, thawed

1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch casserole dish. 2. Heat a Dutch oven on medium-high heat and cook the beef for about 5 minutes or till browned. 3. Reduce the heat to medium and stir in salsa, poblano peppers, oregano, chipotle powder and salt. 4. Cook for about 10 minutes or till crumbly. 5. In a large bowl, add 1 box of the corn muffin mix, 1/3 C. of milk and 1 egg and beat till well combined and transfer into prepared casserole dish evenly. 6. In another large bowl, add the remaining muffin box, 1/3 C. of milk, 1 egg and 1/2 of each Monterey Jack and cheddar cheese and beat till well combined. 7. Place the corn over the 1st layer of muffin mixture evenly and top with cheese mixture, about 1/2-inch away from the edges. 8. Cook in the oven for about 50-60 minutes or till top becomes golden brown. 

62

Chipotle Beef & Corn Pie

Chipotle

Prep Time: 15 mins

Corn Salsa

Ingredients cooking spray 2 C. frozen corn 2 vine-ripened tomatoes, cut into 1/2 inch pieces 1 small red onion, diced 3/4 C. diced red bell pepper 2 jalapeno peppers - seeds removed and reserved, flesh minced 2 tsps finely chopped canned chipotle pepper 4 tbsps fresh lime juice 1 tbsp olive oil 1/4 C. chopped fresh cilantro salt to taste

Chipotle Corn Salsa

Total Time: 25 mins Servings per Recipe: 20 Calories 28 kcal Fat 0.9 g Carbohydrates 5.1g Protein 0.8 g Cholesterol 0 mg Sodium 4 mg

Directions 1. Heat a lightly greased large skillet on medium-high heat. 2. Cook the corn till browned, stirring occasionally and transfer into a large bowl. 3. Add the remaining the ingredients and stir to combine and serve. 

63

CHIPOTLE BACON

& Shrimp Tortillas

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 377 kcal Fat 11.1 g Carbohydrates 26.2g Protein 41.9 g Cholesterol 316 mg Sodium 1830 mg

Ingredients 1 (12 oz.) package turkey bacon, cut into small pieces 1/2 onion, diced 2 pounds large cooked shrimp - peeled, deveined, and cut in half 3 chipotle peppers in adobo sauce, minced

12 corn tortillas 1 C. chopped fresh cilantro 1 lime, juiced salt to taste (optional)

Directions 1. Heat a large deep skillet on medium-high heat and cook bacon till browned. 2. Drain the excess bacon fat and sauté the onion with bacon for about 5 minutes. 3. Stir in the chipotle chilies and shrimp and cook for about 4 minutes or till heated completely. 4. Heat a nonstick skillet on medium-high heat and heat the tortillas for about 10-15 seconds per side. 5. Place the shrimp mixture in each tortilla evenly and drizzle with lime juice. 6. Serve with a sprinkling of salt and cilantro. 

64

Chipotle Bacon & Shrimp Tortillas

Chipotle

Prep Time: 30 mins

Coleslaw

Total Time: 30 mins Servings per Recipe: 8 Calories 41 kcal Fat 0.3 g Carbohydrates < 9.3g Protein 1.6 g Cholesterol 0 mg Sodium 73 mg

Ingredients 4 C. chopped or shredded cabbage 1 medium red bell pepper, chopped 1 C. thinly sliced green onions 1 C. cooked corn kernels 1/2 C. rice vinegar 1/3 C. Splenda no-calorie sweetener Salt and pepper, to taste (optional)

1 tbsp finely minced jalapeno pepper, seeds and veins removed (optional) 1/2 C. chopped cilantro (optional)

Directions 1. Toss all ingredients together. 2. In a bowl, add all the ingredients and toss to coat well.

Chipotle Coleslaw

65

SANCOCHO

(Latin Soup with Salsa)

Prep Time: 20 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 689.6 Fat 17.9g Cholesterol 125.4mg Sodium 1910.0mg Carbohydrates 88.3g Protein 49.7g

Ingredients Salsa 1 C. fresh cilantro leaves, finely chopped 8 scallions, finely chopped ( white and light green part only) 1/2 small scotch bonnet pepper, seeded and finely chopped 1 tbsp finely chopped white onion 2 tsp fresh lime juice 3/4 C. water 1 small plum tomato, cored and finely chopped salt SOUP 3 tbsp olive oil 2 large yellow onions, finely chopped 3 garlic cloves, finely minced 2 large tomatoes, cored, peeled, seeded and chopped 3 bay leaves 1 tbsp finely chopped fresh thyme leave

2 lb. skinless chicken thighs, excess fat removed 2 lb. flanken beef ribs 2 green plantains, peeled and cut into 2-inch long pieces 2 ripe plantains, peeled and cut into 2 inch long pieces 1 bunch fresh cilantro, stems tied together with kitchen twine 14 C. chicken broth, homemade 1 1/2 lb. small potatoes, peeled ( red ) 3 C. diced pumpkin 10 pieces frozen yucca root 4 ears corn, husked and quartered white rice, for serving 1 medium Hass avocado, halved, seeded, peeled and sliced for serving 6 tortillas, for serving

Directions 1. 2. 3. 4.

For the aji in a small glass bowl, add all the ingredients and mix well. Cover and keep aside in the room temperature for several hours. Then, refrigerate before serving. In a large pan, heat the oil on medium heat and sauté the onions and garlic for about 5 minutes. 5. Add the tomatoes, bay leaves and thyme and cook for about 5 minutes. 68

Sancocho: (Latin Soup with Salsa)

6. Add the chicken and beef ribs and cook for about 15 minutes, stirring occasionally and skimming the foam from the top surface. 7. Stir in the green plantains, cilantro and chicken stock and bring to a boil. 8. Reduce the the heat to medium-low and simmer, covered for about 30 minutes. 9. With a slotted spoon, transfer the chicken into a bowl and keep aside. 10. Stir in the potatoes, pumpkin, ripe plantains, yucca and corn and simmer, uncovered for about 20 minutes. 11. Remove the cilantro and the bay leaves. 12. Return the chicken to the pan and cook till heated completely. 13. In serving plates, divide the chicken, beef, plantains and vegetables. 14. Transfer the broth in small serving bowls. 15. Serve alongside the aji sauce, rice, corn, avocados and tortillas. 

69

VEGETABLE SOUP

from Bogota

Prep Time: 45 mins Total Time: 1 hr 55 mins Servings per Recipe: 6 Calories 488.5 Fat 13.1g Cholesterol 96.7mg Sodium 963.4mg Carbohydrates 54.2g Protein 42.9g

Ingredients

Directions

2 tbsp olive oil 1/2 C. coarsely chopped onion 2 medium tomatoes, peeled, seeded and coarsely chopped 2 lb. boneless stewing beef, cut into 1 1/2-inch cubes 1 large bay leaf 1 tsp ground cumin 1/2 tsp dried oregano 1/4 tsp turmeric 1/2 tsp finely chopped garlic 2 tsp salt 6 whole black peppercorns 3 C. cold water 2 tsp cider vinegar 3 medium potatoes, peeled and cut lengthwise into 1/4-inch slices and then into 1/2-inch wide strips 4 medium carrots, cut 1/4-inch x 1/2inch strips 4 trimmed celery ribs, washed and cut into 2-inch lengths 1 lb fresh green peas, shelled 4 ears corn, shucked and cut into 2-inch lengths

1. In a heavy 3-4-qt. flameproof casserole, heat the oil on medium heat and tilt the casserole to coat the bottom evenly. 2. Add the onions and cook and sauté for about 4-5 minutes. 3. Stir in the tomatoes and cook for about 3 minutes. 4. Add the beef, bay leaf, cumin, oregano, turmeric, garlic, salt, peppercorns, water and vinegar and stir to combine. 5. Reduce the heat to very low and simmer, covered for about 30 minutes. 6. Stir in the potatoes, carrots and celery and simmer, covered for about 20 minutes. 7. Stir in the peas and corn and simmer, covered for about 10 minutes. 8. Serve hot. 

70

Vegetable Soup from Bogota

Ajiaco

Style Brown Rice

Ingredients Broth: 3 1/2 lb. whole chickens 3 green onions 2 bay leaves 6 sprigs fresh cilantro 6 whole black peppercorns water, to cover Soup: 1 1/2 lb. russet potatoes, peeled and cut into 1/2 inch dice 1 1/2 lb. yukon gold potatoes, peeled and cut into 1/2 inch dice 1 1/2 lb. baby new potatoes or 1 1/2 lb. small red potatoes 2 corn cobs, cut crosswise into 4 pieces salt Salsa: 1 egg, hard boiled 1 large ripe avocado 1 green onion, finely chopped 1 tbsp fresh cilantro, chopped 1 fresh green chili, seeded and minced salt Garnish: capers sour cream

Ajiaco: (Chicken Soup)

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 545.0 Fat 25.6g Cholesterol 116.8mg Sodium 114.2mg Carbohydrates 50.8g Protein 28.6g

Directions 1. In a large pan, add the chicken, green onions, bay leaves, cilantro, peppercorns and enough water to cover and bring to a boil, skimming the foam from the surface. 2. Reduce the heat and cook for about 1 hour. 3. Remove from the heat and keep aside to cool. 4. Remove the chicken from the pan and cut into eight pieces. 5. Skim off any fat from the broth. 6. Strain the broth into a clean large pan and bring to a boil. 7. Add the russet potatoes and Yukon gold potatoes and cook for about 15 minutes. 8. Stir in the new potatoes and corn and simmer for about 20 minutes. 9. Return the chicken to the pan with the salt and cook till heated completely. 10. Meanwhile in a small bowl, mash the egg. 11. In another small bowl, scoop out the avocado flesh and mash. 12. Add the egg in the bowl of the avocado with the green onion, cilantro, green chili and salt and stir to combine. 13. Transfer the chicken mixture into a warm casserole dish with the avocado salsa, capers and sour cream on the side.

71

AJIACO II

(Chicken Soup)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 451.6 Fat 19.8g Cholesterol 86.8mg Sodium 92.1mg Carbohydrates 44.7g Protein 24.3g

Ingredients 1 whole chicken, cut up 1 medium onion, chopped 1 bunch fresh cilantro, chopped 1 medium white radish 1 carrot, peeled and chopped 1/2 C. green peas 3 ears corn, cut in fourths

3 lb. yukon gold potatoes, peeled and cut in large dice 2 lb. russet potatoes, peeled and cut in large dice 4 tbsp cream salt

Directions 1. In a large pan, add 10 C. of the water and remaining ingredients except the cream and cilantro and cook for about 30 minutes. 2. Stir in the cilantro and cream and serve hot. 

72

Ajiaco II: (Chicken Soup)

Croquettes

Japanese Style

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 1 Calories 231.9 Fat 2.8g Cholesterol 33.1mg Sodium 461.1mg Carbohydrates 44.6g Protein 7.3g

Ingredients 3 -4 C. leftover mashed potatoes 1 C. corn 1/2 C. flour 1 egg, beaten 1 C. panko breadcrumbs oil ( for frying)

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

In a bowl, mix together the mashed potatoes and corn. Make flat patties from the mixture. Coat the patties with the flour, then dip in beaten egg and finally with the panko. In a deep skillet, heat the oil and fry the croquettes till browned from all sides. Transfer the croquettes onto a paper towel lined plate to drain. Serve alongside the Tonkatsu sauce. 

Croquettes Japanese Style

73

MEXICAN

Croquettes

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 436.5 Fat 13.1g Cholesterol 0.0mg Sodium 280.9mg Carbohydrates 65.8g Protein 19.1g

Ingredients 2 (15 oz.) cans black beans, rinsed 1 tsp ground cumin 1 C. frozen corn kernels, thawed 1/4 C. plain breadcrumbs, plus 1/3 C. plain breadcrumbs, divided 2 C. finely chopped tomatoes 2 scallions, sliced

1/4 C. chopped fresh cilantro 1 tsp chili powder, divided 1/4 tsp salt 1 tbsp extra virgin olive oil 1 avocado, diced

Directions 1. 2. 3. 4.

Set your oven to 425 degrees F before doing anything else and grease a baking sheet. In a large bowl, add the black beans and cumin and with a fork, mash well. Add the corn and 1/4 C. of the breadcrumbs and mix well. In another bowl, mix together the tomatoes, scallions, cilantro, 1/2 tsp of the chili powder and salt. 5. Add 1 C. of the tomato mixture into the beans mixture and mix well. 6. In a small bowl, mix together the remaining 1/3 C. breadcrumbs, oil and the remaining 1/2 tsp of the chili powder. 7. Divide the bean mixture into 8 equal sized balls. 8. Coat the balls with the breadcrumb mixture evenly and arrange onto the prepared baking sheet. 9. Cook in the oven for about 20 minutes. 10. Add the avocado into the remaining tomato mixture and mix. 11. Serve the croquettes with the salsa. 

74

Mexican Croquettes

Noodles

& Shrimp Asian Style

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 6.3 g Carbohydrates 49g Protein 15.1 g Cholesterol 83 mg Sodium 616 mg

Ingredients 1 lb. fresh Chinese egg noodles 2 tbsp olive oil 1/3 C. chopped onion 1 clove garlic, chopped 3/4 C. broccoli florets 1/2 C. chopped red bell pepper 2 C. cooked shrimp

1/2 C. sliced water chestnuts, drained 1/2 C. baby corn, drained 1/2 C. canned sliced bamboo shoots, drained 3 tbsp oyster sauce 1 tbsp red pepper flakes, or to taste

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 1-2 minutes. 2. Drain them well and keep everything aside. 3. In a large skillet, heat the oil on medium-high heat, sauté the onion and garlic for about 1 minute. 4. Stir in the bell pepper and broccoli and stir fry everything for about 3 minutes. 5. Stir in the remaining ingredients and cook for about 3 more minutes. 6. Serve the noodles with a topping of the veggie mixture. 

Noodles & Shrimp Asian Style

75

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

Directions

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

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.

78

Sweet Thai Chile Fried Rice

Yuki's Shrimp

Prep Time: 30 mins

Fried Rice

Ingredients 2 tbsp olive oil 1 carrot, diced 1/2 green bell pepper, diced 2 C. shrimp, peeled and deveined 1/2 onion, diced 1/2 (15.25 oz.) can whole kernel corn, drained 2 cloves garlic, thinly sliced 1 tbsp olive oil 2 eggs, beaten 4 C. cooked rice, cooled 2 tbsp oyster sauce 2 tbsp soy sauce 1 tbsp butter 1/2 tsp salt 1 tsp butter 4 eggs, divided

Yuki's Shrimp Fried Rice

Total Time: 1 hr Servings per Recipe: 4 Calories 553 kcal Fat 22.8 g Carbohydrates 61.2g Protein 26.4 g Cholesterol 375 mg Sodium 1209 mg

Directions 1. In a large skillet, heat 2 tbsp of the olive oil on medium heat and cook the carrot and green bell pepper for about 5 minutes. 2. Stir in the shrimp, onion, corn and garlic and cook for about 5 minutes. 3. Discard any liquid from the skillet. 4. Reduce the heat to low and let mixture simmer. 5. In another skillet, heat 1 tbsp of the olive oil on medium heat and cook 2 beaten eggs 2-3 minutes, stirring continuously. 6. Add the oyster sauce, soy sauce, 1 tbsp of the butter and salt and toss to coat. 7. In a small nonstick skillet, melt 1 tsp of the butter on medium heat. 8. Carefully, break 1 of the remaining eggs in the skillet and cook, covered for about 3 minutes. 9. Transfer the egg into a plate and keep aside. 10. Repeat with the remaining 3 eggs. 11. Transfer the rice into a serving plate and serve with a topping of the fried eggs.

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ARIZONA

Fried Rice

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 255.4 Fat 3.4g Cholesterol 43.8mg Sodium 444.3mg Carbohydrates 34.2g Protein 22.5g

Ingredients 1 lb boneless skinless chicken breast, cubed 1 (10 oz.) packages frozen corn, thawed 1 small green pepper, chopped 1 small onion, shopped 2 tsp canola oil 1 C. chicken broth

1 C. salsa 1 tsp chili powder 1/4 tsp cayenne pepper 1 1/2 C. uncooked instant rice 1/2 shredded low-fat cheddar cheese

Directions 1. In a large nonstick skillet, heat the oil and sauté the chicken, corn, green pepper and onion till the chicken becomes golden brown. 2. Stir in the broth, salsa, chili powder and cayenne pepper and bring to a boil. 3. Add the rice and stir to combine well. 4. Cover the skillet and immediately, remove from the heat. 5. Keep aside, covered for about 5 minutes. 6. With a fork, fluff the rice and sprinkle with the cheddar cheese. 7. Keep aside, covered for about 2-3 minutes.

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Arizona Fried Rice

Cheesy

Salsa Frittata

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 230 kcal Fat 15.2 g Carbohydrates 12.9g Protein 11.8 g Cholesterol 152 mg Sodium 575 mg

Ingredients 8 eggs 2 C. sour cream 1 C. shredded Cheddar cheese 1 (4 oz) can diced green chile peppers, drained 1 green onion, minced 1/4 C. chopped fresh parsley

1 C. frozen corn kernels 1 (15 oz) can black beans, rinsed and drained 1/4 C. chopped red pepper 1/4 C. soy bacon bits 1 C. fresh salsa

Directions 1. Before you do anything preheat the oven to 350 F. Coat a casserole dish with some butter or oil. 2. Get a large mixing bowl: Combine in it the eggs, sour cream, Cheddar cheese, green chile peppers, green onion, and parsley. Mix them well. 3. Stir in the corn, black beans, red pepper, and bacon bits. Pour the mix into the greased casserole. Cook it in the oven for 32 min. 4. Serve your Frittata warm with some salsa. 5. Enjoy. 

Cheesy Salsa Frittata

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