Wok Cookbook: A Wok Cookbook with Delicious Stir Fries 9798653490460

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Wok Cookbook A Wok Cookbook with Delicious Stir Fries

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Chicken Ramen Stir-Fry 7 Sweet and Sour Ground Beef 8 Authentic Australian Gnocchi 9 Unique Nacho Joes 10 Hamburger Delight 11 Hungarian Paprika Goulash Soup 12 Hyderabadi Inspired Curry 13 Madras Style Veggie Curry 14 Vegetarian Chicken Curry 15 Famous Zuppa Toscana 16 Mustard Sausage Soup 17 Turkish Breakfast 18 Southern Chili 19 San Antonio Stroganoff 20 Peking Fried Rice 21 Turkish Pilaf Wok 22 Creamy Beans Stew 23 Spicy Egg Rolls 24 Hearty Homemade Tomato Spaghetti 25 Bostonian Salad 26 Tilapia Fillets with Teriyaki Sauce 27

BBQ Sirloin Nashville Style 28 Cilantro and Basil Fried Rice 29 Mediterranean Basmati Greek Style 30 Classical Chicken Tacos 31 Hot African Couscous 32 Lebanese Parsley Salad 33 Apple and Beets Couscous 34 How to Make Israeli Couscous 35 Turkish Inspired Couscous 36 Hot African Couscous 37 Autumn Root Vegetable Couscous 38 Lebanese Parsley Salad 39 30-Minute Weeknight Couscous 40 How to Make Israeli Couscous 41 Dessert Couscous 42 Hot Cajun and Chickpeas Patties 43 Cuban Beefsteaks 44 South American Pasta Salad 45 Venetian Beef Ramen Stir-Fry 46 American Parsley Chicken Stir Fry 47 Laguna Stir Fry 48 Fried Teriyaki Chicken Rice 49

Peanut Butter Chicken Stir Fry 50 A Texas-Mexican Stir Fry 51 Bamboo Sirloin Stir Fry 52 Classic Sirloin and Veggies Stir Fry 53 Sesame Veggies and Steak Stir Fry 54 Mushroom Steak Stir Fry 55 Quick Broccoli Beef Stir Fry 56 Spicy Chicken Noodles Stir Fry 57 Quickest Beef Stir Fry 58 Tofu Steak Stir Fry 59 Carrot, Cabbage, and Chicken Wok 60 Teriyaki Tortellini Stir Fry 61 Summer Chicken Stir Fry 62 Plum Peanut and Chicken Stir Fry 63 Beginners' Creamy Chicken Stir Fry 64 Oriental Chili Chicken and Ramen Stir Fry 65 Tangerine Chicken Stir Fry 66 Corny Grilled Chicken Stir Fry 68 Pollo de Coco 69 Platanos Maduros 70 Ethiopian Curry 71 A Vegetarian's Dream 72

Kidney Beans, Lentils, and Garbanzo Curry 73 Vietnamese Curry 74 Simply Lentils Curry 75 Aunties’ Chickpea Dinner 76 American Curry Corn 77 Caterer's Curry Soup 78 Seema's Delight 79 Vegetarian Chicken Curry 80 Quinoa Masala 81 Rustic Thai Mushroom Curry 82 Curried Rice Salad 83 October's Apple Curry 84 Lunch Box Soup Curry 85 Vegetarian Curry Japanese Style 86 Saturday Night Curry 88 Whole Grain Curry 89 Peanut Thai Curry 90 Punjabi Greens Curry 91 Elegant Thai Tofu Curry 92 Caribbean Country Curry 93 Odia Veggie Curry 94 Potato Curry for Winter 95

Cauliflower, Pumpkin, and Lentil Curry 96 Saffron & Parsley Lamb 97 Garbanzo Beans & Veggie Soup 98 Bavarian Cutlets 99 Basmati with Indian Chickpeas 100 Cajun Shrimp and Alfalfa Salad 102

Chicken

Ramen Stir-Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 438 kcal Carbohydrates 47.6 g Cholesterol 65 mg Fat 14.1 g Protein 31.9 g Sodium 1118 mg

Ingredients 1 1/2 cups hot water 1 (3 ounce) package Oriental-flavor ramen noodle soup mix 2 tsps vegetable oil, divided 8 ounces skinless, boneless chicken breast halves, cut into 2-inch strips 2 cups broccoli florets 1 cup sliced onion wedges 2 cloves garlic, minced 1 cup fresh bean sprouts

1/2 cup water 1/2 cup sliced water chestnuts 1 tsp soy sauce 1 tsp oyster sauce 1/4 tsp chili-garlic sauce (such as Sriracha®), or to taste 1 roma tomato, cut into wedges

Directions 1. Cook ramen noodles in boiling water for about 2 minutes and drain it with the help of colander. 2. In a wok, cook chicken in hot oil for about 5 minutes and set it aside in a bowl. 3. In the same wok; Cook broccoli, garlic and onion for about three minutes before adding noodles, water, oyster sauce, chili garlic sauce, water chestnuts, bean sprouts, soy sauce and seasoning from the ramen noodle package. 4. Cook all this for about 5 minutes before adding tomato wedges and cooking it for three more minutes.

Chicken Ramen Stir-Fry

7

SWEET AND SOUR

Ground Beef

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 233 kcal Carbohydrates 5.1 g Cholesterol 71 mg Fat 14.4 g Protein 20.2 g Sodium 356 mg

Ingredients 1 lb ground beef 1/4 cup yellow mustard 1 tbsp balsamic vinegar 1 tbsp minced garlic 1 1/2 tsps soy sauce

1 1/2 tsps honey 1 1/2 tsps paprika 1/8 tsp ground black pepper

Directions 1. Cook beef over medium heat in a wok for about seven minutes or until brown before adding mustard, paprika, balsamic vinegar, garlic, soy sauce, honey, and black pepper, and cooking all this for another three minutes. 2. Serve.

8

Sweet and Sour Ground Beef

Authentic

Australian Gnocchi

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 4 Calories 422 kcal Fat 23.4 g Carbohydrates 35g Protein 19.7 g Cholesterol 57 mg Sodium 273 mg

Ingredients 2 tbsp olive oil 1 lb. flank steak, cut into strips 1 onion, thinly sliced 1 tsp minced garlic 1 6 oz. package fresh button mushrooms, sliced 1 red bell pepper, cut into strips 1 yellow bell pepper, cut into strips

1 14.4 oz. can diced tomatoes 1 tsp smoked sweet paprika 1 1 lb. package potato gnocchi

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

In a large wok, heat the oil on high heat and cook the beef till browned completely. With a slotted spoon, transfer the beef into a bowl, reserving the oil in the wok. With a plastic wrap, cover the bowl to keep the cooked beef warm. In the same wok, sauté the onion and garlic on medium heat for about 5 minutes. Stir in the mushrooms, red peppers and yellow peppers and cook for about 5 minutes. Stir in the tomatoes and paprika and bring to a boil on medium-high heat. Reduce the heat to low and simmer for about 5 minutes. Add the beef and stir to combine. In a large pan of lightly salted boiling water, cook the gnocchi on high heat for about 2-3 minutes. 10. Drain well. 11. Add the cooked gnocchi in the sauce and toss to coat.

Authentic Australian Gnocchi

9

UNIQUE

Nacho Joes

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 329.5 Fat 23.9g Cholesterol 77.1mg Sodium 105.0mg Carbohydrates 6.0g Protein 21.8g

Ingredients 1 lb. ground beef 1 red onion, diced 1 green pepper, diced salt, to taste pepper, to taste 2 tbsp oil 2 tbsp garlic, minced 2 tsp Worcestershire sauce 1 (1 1/4 oz.) envelope taco seasoning

1 (16 oz.) jar salsa con queso, medium hamburger bun tortilla chips, for serving sour cream, if desired jalapeno pepper, if desired salsa, if desired shredded cheddar cheese, if desired

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

10

In a large wok, heat the oil and sauté the pepper and onion till tender. Add the beef, salt and black pepper and cook until it is browned completely. Stir in the garlic, taco seasoning and Worcestershire sauce and bring to a gentle simmer. Reduce the heat to low and stir in the salsa. Simmer for about 15 minutes Place the beef mixture over the buns alongside the jalapenos, sour cream and cheese or salsa.

Unique Nacho Joes

Hamburger Delight

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 398.1 Fat 17.6 g Cholesterol 90 mg Sodium 556.2 mg Carbohydrates 35.4 g Protein 22.9 g

Ingredients 1 lb lean ground beef 1⁄4 tsp salt 1⁄4 tsp pepper 1 tsp oil, to taste 8 oz. sliced fresh mushrooms 3 minced garlic cloves, I just use the jarred kind 1⁄4 C. chicken broth or 1⁄4 C. chicken bouillon

1 large onion, chopped 1 (10 3/4 oz.) can cream of mushroom soup 1⁄2 C. sour cream 1 tbsp Dijon mustard 4 C. cooked egg noodles

Directions 1. In a large, deep wok, the hamburger with salt and pepper. Continuously break up the meat until crumbly. 2. Drain the excess grease before stirring in onion, garlic, mushrooms, and oil. 3. Continue cooking for four minutes, or until the onion is tender. 4. Add broth. Reduce heat to medium-low and let the mixture simmer for no more than 5 minutes. 5. Add mustard, soup, and sour cream. Mix everything until well combined. 6. Add the noodles to the mixture. If the wok is too small, add the noodles to a large dish, pour the meat mixture on top, and toss well. Finally, pour the coated noodles into a sprayed 13x9 inch casserole dish. 7. Cover the dish and place it into a pre-heated 350 degrees F oven. Bake for no more than 22 minutes. 8. Uncover the casserole and bake for 12 more minutes. 9. Serve with garlic bread on the side or fresh tossed salad. 10. Enjoy. Hamburger Delight

11

HUNGARIAN

Paprika Goulash Soup

Prep Time: 30 mins Total Time: 7 hrs 30 mins Servings per Recipe: 5 Calories 387.4 Fat 14.4 g Cholesterol 66.2 mg Sodium 642.4 mg Carbohydrates 40.2 g Protein 25.7 g

Ingredients 1 tbsp vegetable oil 1 lb boneless bottom round steak cut in 1-inch cubes 1⁄4 tsp salt (to taste) 1⁄4 tsp black pepper 1 large onion, chopped 1 red bell pepper, chopped 1⁄4 C. all-purpose flour 2 garlic cloves, minced 3 tbsp sweet Hungarian paprika

1 tsp caraway seed 4 -5 small potatoes, cut in 1/2-inch rounds 2 1⁄2 C. beef broth (extra strength) 1 C. water 1 C. tomato puree Sour cream (for garnish)

Directions 1. Place a large wok over medium heat. Add the oil and heat it. In it the beef in batches for 4 min per batch Drain the beef dices and place them aside. Season them with some salt and pepper. 2. Add a splash of oil to the wok and heat it. Stir in the bell pepper with onion and them for 6 min. Stir in the flour, garlic, paprika, and caraway. Them for 1 min 3. Lay the potato slices in the bottom of a greased slow cooker. Top it with the veggies and beef followed by the broth, water and tomato puree. 4. Put on the lid. The soup for 7 h on low Adjust the seasoning of the soup then serve it warm. 5. Enjoy.

12

Hungarian Paprika Goulash Soup

Hyderabadi Inspired Curry

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 371 kcal Fat 19.2 g Carbohydrates 46.6g Protein 7.6 g Cholesterol 31 mg Sodium 256 mg

Ingredients 1/4 C. butter 2 tbsp olive oil 1/2 large onion, finely chopped 2 large carrots, sliced 2 tbsp curry powder 1/2 tsp ground turmeric salt and ground black pepper to taste 1 pinch red pepper flakes

1 head cauliflower, broken into small florets 2 large potatoes, peeled and cubed

Directions 1. In a large wok, heat the oil and butter on medium heat and cook the onion and carrots till tender. 2. Stir in the curry powder, turmeric, salt, pepper and red pepper flakes. 3. Add the cauliflower and potatoes and stir to combine well. 4. Reduce heat to medium-low and simmer, covered for about 20 minutes, stirring occasionally.

Hyderabadi Inspired Curry

13

MADRAS STYLE

Veggie Curry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 396 kcal Fat 11.3 g Carbohydrates 64.7g Protein 11.3 g Cholesterol 28 mg Sodium 677 mg

Ingredients 3 tbsp ghee 1 tsp cumin seeds 1 tsp turmeric 1 tsp ground coriander 1 tsp salt 1/2 tsp mustard seed 1/2 tsp ground cayenne pepper

6 medium potatoes, peeled and diced 2 C. water 1 C. yogurt 2/3 C. frozen green peas

Directions 1. In a wok, melt the ghee on medium heat and stir in the cumin, turmeric, coriander, salt, mustard seed and cayenne pepper. 2. Stir in the potatoes and cook for about 10 minutes, stirring occasionally. 3. Stir in the water. 4. Reduce the heat to low and simmer for about 30 minutes. 5. Stir in the yogurt and peas and cook till heated completely.

14

Madras Style Veggie Curry

Vegetarian

Chicken Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 273 kcal Fat 10.3 g Carbohydrates 30.7g Protein 16.8 g Cholesterol 0 mg Sodium 1471 mg

Ingredients 2 tbsp vegetable oil 1 (12 oz.) package Quorn(TM) ChickenStyle Recipe Tenders, or vegetarian chicken alternative 1 medium onion, chopped 3 cloves garlic, crushed 1/2 tsp cumin seed 1/2 tsp black mustard seed 1 tsp ground turmeric 1 tsp ground cumin

1 tsp ground coriander 1 tsp chili powder 1 tsp salt 2 tsp tomato puree 1 (8 oz.) can chickpeas, drained 1 (14 oz.) can diced tomatoes 1 C. vegetable broth 1 tsp garam masala

Directions 1. In a large wok, heat 1 tbsp of the oil on medium-high heat and cook the Quorn till golden brown. 2. Transfer the Quorn into a bowl and keep aside. 3. In the same pan, heat the remaining 1 tbsp of the oil on medium heat and sauté the onion, garlic, cumin seed and mustard seed for about 3-5 minutes. 4. Add the ground turmeric, cumin, and coriander, chili powder, salt, tomato puree and stir to combine well. 5. Stir in the Quorn, chickpeas, diced tomatoes and vegetable stock and bring to a boil. 6. Reduce the heat to medium-low and simmer for about 20-25 minutes. 7. Remove from the heat and stir in the garam masala. 8. Serve hot.

Vegetarian Chicken Curry

15

FAMOUS

Zuppa Toscana

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 151.7 Fat 2.4 g Cholesterol 6.8 mg Sodium 110.5 mg Carbohydrates 28.7 g Protein 6.1 g

Ingredients 2 C. spicy beef sausage (Jimmy Dean) 1 medium onion, diced 2 garlic cloves, minced 4 tbsps chicken base 2 quarts water 1⁄2 tsp dried thyme 1 bay leaf 4 C. coarsely chopped potatoes 6 C. chopped fresh kale

5 oz evaporated milk parmesan cheese

Directions 1. Place a large wok on medium heat, add the sausages and cook them for 6 min while breaking them with the spatula. Drain them and set them aside. 2. Slice the ale and set it aside. 3. Place a soup pot on medium heat. Add the oil and heat it. Cook in it the onion with garlic for 4 min. 4. Stir in the water with chicken base, seasonings and potato, kale and cooked sausages. Cook the soup until it starts boiling. Put on the lid and keep the soup simmering for 20 min. 5. Stir in the milk and cook the soup for 4 min. Serve it warm right away. 6. Enjoy.

16

Famous Zuppa Toscana

Mustard

Sausage Soup

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 444 Fat 23.7 g Cholesterol 41.9 mg Sodium 1373.8 mg Carbohydrates 38.6 g Protein 19.1 g

Ingredients 3 (14 oz) cans chicken broth 9 C. water 3 -5 pieces turkey bacon 1 lb Italian chicken sausage, loose-ground 4 large russet potatoes, skin-on and cut into bite sized chunks 1 large white onion, finely chopped 3 garlic cloves, crushed 2 tbsps olive oil 2⁄3 C. half-and-half

1⁄2-1 1⁄2 tsp salt (to taste) 1⁄2-1 tbsp black pepper (to taste) 1⁄2-1 tsp ground cayenne pepper 1⁄2 tsp mustard powder, ground 1⁄4-1⁄2 tsp fennel seed, ground (optional) 2 C. kale leaves, chopped (optional)

Directions 1. Place a large wok on medium heat. Cook in it the bacon strips until they become crisp. Drain the bacon and crumble it then set it aside. 2. Add the onion with olive oil and sausages to the wok then cook them for 10 min while stirring often. 3. Place a large pot on medium heat. Add the water with broth, potato and salt then bring them to a low boil. 4. Stir in the cooked sausages mix with garlic, powders, and half-and-half. Bring the soup to a simmer then put on the lid and cook it for 30 min. 5. Stir in the kale leaves and turn off the heat. Serve the soup warm 6. Enjoy.

Mustard Sausage Soup

17

TURKISH

Breakfast

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 1 Calories 278.4 Fat 19.5g Cholesterol 397.0mg Sodium 361.8mg Carbohydrates 9.2g Protein 16.9g

Ingredients 4 eggs 1 tbsp cream 1 cubanelle pepper, stemmed and chopped into bite-size pieces 4 -5 medium sized roma tomatoes, chopped into bite-size pieces 1/2 tbsp extra virgin olive oil

1/4 C. feta cheese, crumbled Salt and pepper

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the peppers and cook them for 3 min over high heat. 2. Drain the tomato and add it to the pan with a pinch of salt and pepper. Let them cook for 9 min. 3. Whisk the cream with eggs, a pinch of salt and pepper in a mixing bowl. Pour the mix all over the tomato mix then cook it until it is done while stirring occasionally. Serve it warm. 4. Enjoy.

18

Turkish Breakfast

Southern Chili

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 310 kcal Fat 6.4 g Carbohydrates 27.9g Protein 35 g Cholesterol 68 mg Sodium 863 mg

Ingredients 1 tbsp vegetable oil 4 skinless, boneless chicken breast halves 1 (10 oz.) can diced tomatoes with green chili peppers 1 (15 oz.) can black beans, rinsed and drained

1 (8.75 oz.) can whole kernel corn, drained 1 pinch ground cumin

Directions 1. Place a large wok on medium to high heat. Add the chicken and cook it for 4 min on each side. 2. Stir in the tomatoes with green chili peppers, beans and corn, cumin, salt and pepper. Simmer the stew for 28 min. 3. Serve your stew warm. 4. Enjoy.

Southern Chili

19

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 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

Directions 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 wok on medium heat and cook the beef and onion till browned completely. 5. Drain the excess grease from the wok. 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.

20

San Antonio Stroganoff

Peking

Fried Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 375 kcal Fat 15.7 g Carbohydrates 35.8g Protein 20.7 g Cholesterol 144 mg Sodium 528 mg

Ingredients 1 C. chopped Chinese roast duck meat, skin and fat separated and set aside 1/2 C. thinly sliced Chinese barbecued beef 6 green onions, thinly sliced 2 tbsp soy sauce

2 eggs, beaten 3 C. cooked long-grain rice salt and pepper, to taste

Directions 1. In a large wok, add the duck skin and fat on medium heat and cook for about 10 minutes. 2. Increase the heat to medium-high and stir in the duck meat, beef, half of the green onions, and the soy sauce. 3. Cook for about 5 minutes, stirring continuously. 4. Add the rice and cook for about 5 minutes, tossing occasionally. 5. Make a wide well in the middle of the rice, exposing the bottom of the pan. 6. Add the beaten eggs in the well and cook till scrambled. 7. Stir the scrambled eggs into the rice mixture and cook for about 5 minutes. 8. Stir in the salt and pepper and serve.

Peking Fried Rice

21

TURKISH

Pilaf Wok

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 1 Calories 234.6 Fat 11.8g Cholesterol 0.0mg Sodium 4.4mg Carbohydrates 23.6g Protein 4.8g

Ingredients 2 tbsp olive oil 1 onion, finely chopped about 1/2 tsp. salt 1/3 C. slivered almonds 1/3 C. pistachios, halves 1/3 C. chopped walnuts 3 garlic cloves, minced 1 tsp ground coriander 1/2 tsp ground cumin

1/2 tsp fresh ground black pepper 1 C. long grain brown rice (or basmati brown rice) 1 C. water 2 1/2 C. reduced-chicken or 2 1/2 C. vegetable broth 2 tbsp minced flat leaf parsley (optional)

Directions 1. Place a large wok over medium heat. Heat the olive oil in it. Sauté in it the onion with 1/2 tsp salt for 4 min. 2. Turn the heat to high. Stir in the almonds, pistachios, and walnuts. Let them cook for 2 min. add the garlic and cook them for 40 sec. 3. Stir in the cumin with coriander and a pinch of pepper. Cook them for another 40 sec. stir in the rice with water and cook them for 3 min while stirring all the time. 4. Combine in the broth with a pinch of salt. Stir them well then serve your rice pilaf warm. 5. Enjoy.

22

Turkish Pilaf Wok

Creamy

Prep Time: 10 mins

Beans Stew

Total Time: 15 mins Servings per Recipe: 6 Calories 206.6 Fat 19.4g Cholesterol 5.3mg Sodium 44.2mg Carbohydrates 7.0g Protein 2.3g

Ingredients 2 k broad beans, single peeled 1 onion 1 clove garlic 1/2 C. olive oil 1 (400 g) cans peeled tomatoes 1 tbsp tomato paste

1 C. yoghurt salt & pepper

Directions 1. Place a wok over medium heat. Heat the oil in it. Sauté in it the onion for 4 min. add the garlic and cook them for 40 sec. 2. Stir in the tomato with beans. Put on the lid and let them cook for 20 min over low heat while adding water if needed. 3. Once the time is up, stir in the yogurt with tomato paste. Cook the stew for 2 min. adjust the seasoning of the stew then serve it warm. 4. Enjoy.

Creamy Beans Stew

23

SPICY

Egg Rolls

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 358 kcal Fat 19.8 g Carbohydrates 34.4g Protein 11.6 g Cholesterol 23 mg Sodium 565 mg

Ingredients 1/4 C. olive oil 1/4 C. chopped green onion 8 C. fresh baby spinach 1 C. frozen corn 1 (15 oz.) can black beans, drained 1 tbsp fresh lime juice 1/2 tsp salt

1 tsp ground cumin 6 oz. Monterey Jack cheese, shredded 1 (14 oz.) package egg roll wrappers vegetable oil for frying

Directions 1. Place a large wok on medium heat. Add the olive oil to it and heat it. Cook in it the onion for 4 min. Add the spinach, corn, black beans, and lime juice, salt and cumin. 2. Turn off the heat and stir in the cheese to make the filling. 3. Spoon 1/4 C. of the spinach mix into each egg roll wrapper then fold it. Use some water to damp the edges of the wrappers and seal them. 4. Place a large deep wok on medium heat then heat in it about 1 inch of vegetable oil. Add the egg rolls and cook them for 6 to 8 min or until they become golden and crunchy. 5. Place some paper towels on a large plate. Drain the stuffed egg rolls and place them on the plate to remove the excess to remove the excess oil. Serve your egg rolls warm. 6. Enjoy.

24

Spicy Egg Rolls

Hearty

Homemade Tomato Spaghetti

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 5 Calories 557 kcal Fat 20.3 g Carbohydrates 65.7g Protein 28.2 g Cholesterol 68 mg Sodium 1002 mg

Ingredients 12 oz. spaghetti 1 lb. lean ground beef 1 tsp salt 3/4 tsp white sugar 1 tsp dried oregano 1/4 tsp ground black pepper 1/8 tsp garlic powder

2 tbsp dried minced onion, optional 2 1/2 C. chopped tomatoes 1 1/3 (6 oz.) cans tomato paste 1 (4.5 oz.) can sliced mushrooms, optional

Directions 1. Heat a wok and cook the beef on medium heat till browned completely and drain off the excess fat. 2. In a large pan, add the beef and the remaining ingredients except pasta and simmer, stirring occasionally for about 2 hours. 3. Cook the spaghetti according to the package's directions and drain well. 4. Pour the sauce over the spaghetti and serve.

Hearty Homemade Tomato Spaghetti

25

BOSTONIAN

Salad

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 2 Calories 357 kcal Fat 23.7 g Carbohydrates 10.5g Protein 27.1 g Cholesterol 126 mg Sodium 968 mg

Ingredients 2 tbsps butter 1 1/2 C. cooked lobster meat, chopped 1 tsp seafood seasoning 1/2 of avocado, peeled, pitted and chopped

1 tomato, chopped 2 C. iceberg lettuce, torn 1/4 C. feta cheese, crumbled

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

26

In a wok, melt the butter with medium heat. Add the crabmeat and cook for about 2-3 minutes or till just heated. Stir in the seafood seasoning and immediately remove from heat. Transfer the lobster meat into a large serving bowl. Add the remaining ingredients except the cheese and gently toss to coat. Top with feta cheese and serve.

Bostonian Salad

Tilapia Fillets

with Teriyaki Sauce

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 5 Calories 245.6 Fat 4.8g Cholesterol 62.5mg Sodium 1680.0mg Carbohydrates 23.3g Protein 28.1g

Ingredients 1 tbsp oil 5 tilapia fillets 1/2 C. brown sugar 1/4 C. apple cider vinegar 1/2 C. soy sauce

1 tsp fresh ginger, grated 1/2 tsp garlic, minced

Directions 1. Place a large wok over medium heat. Add the oil and heat it. Lay in it the tilapia Fillets. 2. Get a mixing bowl: Mix in it the remaining ingredients to make the sauce. Pour the sauce all over the tilapia. Cook them until the fish is done and sauce is thick. 3. Serve your tilapia fillets with teriyaki sauce warm. 4. Enjoy.

Tilapia Fillets with Teriyaki Sauce

27

BBQ SIRLOIN

Nashville Style

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 247.5 Fat 7.7g Cholesterol 75.6mg Sodium 801.1mg Carbohydrates 18.1g Protein 26.1g

Ingredients 1 onion ( chopped) 1 tbsp butter 1 tbsp prepared mustard 1 tbsp Worcestershire sauce 1 tbsp distilled white vinegar 2 tbsp brown sugar 1/2 tsp salt

1/2 tsp ground black pepper 1/2 C. catsup 1 lb sirloin, cut into cubes

Directions 1. 2. 3. 4.

28

In a large wok, melt the butter on medium heat and sauté the onions till tender. Add the meat and cook till browned completely. Stir in the mustard, Worcestershire sauce, vinegar, salt, pepper, sugar and catsup. Reduce the heat and simmer, covered for about 45 minutes, stirring occasionally.

BBQ Sirloin Nashville Style

Cilantro

and Basil Fried Rice

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 634 kcal Fat 17.3 g Carbohydrates 84.4g Protein 32.8 g Cholesterol 68 mg Sodium 562 mg

Ingredients 4 tbsp vegetable oil 5 cloves garlic, finely chopped 2 green chilies, diced 2 C. cubed skinless, boneless chicken breast meat 2 C. cooked jasmine rice, chilled 1 tbsp white sugar

1 tbsp fish sauce 1 tbsp soy sauce 2 tsp chopped green onion 2 tbsp chopped fresh basil leaves 5 tbsp chopped fresh cilantro

Directions 1. 2. 3. 4.

In a large wok, heat the oil on medium-high heat and sauté the garlic till golden. stir in the chili pepper and chicken meat and stir fry till the chicken is done completely. Reduce the heat to medium. Stir in the rice, sugar, fish sauce and soy sauce and cook till well combined, stirring gently. 5. Stir in the green onions, basil and cilantro and cook for about 1 minute. 6. Serve hot.

Cilantro and Basil Fried Rice

29

MEDITERRANEAN

Basmati Greek Style

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

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

1 tsp grated lemon peel 2 tbsp chopped dill weed

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

30

Mediterranean Basmati Greek Style

Classical

Chicken Tacos

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

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

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

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

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

Classical Chicken Tacos

31

HOT AFRICAN

Couscous

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 336.1 Fat 2.9 g Cholesterol 97.5 mg Sodium 588.2 mg Carbohydrates 55.4 g Protein 21.6 g

Ingredients 100 g couscous olive oil, for frying 200 ml chicken stock, fresh 1 small onion, sliced 2 garlic cloves, crushed 1 tsp. ground cumin 400 g chopped tomatoes

1 -2 tsp. harissa, see appendix 150 g raw peeled prawns 1 small bunch coriander leaves

Directions 1. 2. 3. 4. 5.

Mix the couscous with 1 tsp. of olive oil in a mixing bowl. Add to it the boiling stock and put on the lid. Let it sit for 6 min. Place a large wok over high heat. Heat in it 1 tbsp. of oil. Cook in it the onion with garlic for 2 min. Stir in the cumin and cook them for 1 min. Stir in the harissa with tomatoes, a pinch of salt and pepper. Cook them while stirring until they become thick. 6. Add the prawns and cook them for 4 min while stirring. 7. Transfer the couscous to a serving plate. Top it with the prawn sauce and garnish it with coriander then serve it. 8. Enjoy.

32

Hot African Couscous

Lebanese

Prep Time: 20 mins

Parsley Salad (Tabbouleh)

Total Time: 25 mins Servings per Recipe: 6 Calories 368.7 Fat 13.5 g Cholesterol 0.0 mg Sodium 181.6 mg Carbohydrates 55.1 g Protein 10.4 g

Ingredients 1 1/2 C. couscous 1 1/2 C. boiling water 1/3 C. extra virgin olive oil 1 tbsp. ground cumin 300 g chickpeas, rinsed & drained 3 C. flat leaf parsley, chopped 1 C. mint leaf, chopped 6 green onions, finely chopped 3 tomatoes, seeded & chopped

2 lemons, juiced salt & pepper

Directions 1. 2. 3. 4. 5.

Get a mixing bowl: Place in it the couscous and cover it with water. Put on the lid and let it sit for 4 min. Stir it with a fork and place it aside. Place a wok over high heat. Heat in it 1 tbsp. of oil. Cook in it the chickpeas with cumin for 4 to 5 min while stirring. Add the mixture to the couscous with tomatoes, onion, mint, parsley, a pinch of salt and pepper. 6. Get a mixing bowl: Whisk in it the lemon juice with olive oil. 7. Add it to the couscous and mix them well. Serve it warm or chilled. 8. Enjoy.

Lebanese Parsley Salad

33

APPLE

and Beets Couscous

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 92.4 Fat 0.3 g Cholesterol 0.0 mg Sodium 75.4 mg Carbohydrates 19.1 g Protein 2.8 g

Ingredients 1/8 tsp. extra virgin olive oil 1/8 C. red onion, diced 1/2 C. couscous 1/4 C. unsweetened apple juice 3/4 C. beet juice

1/4 tsp. cinnamon 1/8 tsp. sea salt 1 dash white pepper

Directions 1. 2. 3. 4. 5.

34

Place a wok over high heat. Heat in it the oil. Cook in it the onion for 2 min. Stir in the couscous, apple juice, beet juice, and seasonings. Cook them until they start boiling. Lower the heat and put on the lid. Let them cook until the couscous absorbs all the liquid. Serve it warm. Enjoy.

Apple and Beets Couscous

How to Make

Israeli Couscous

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 221.0 Fat 4.9 g Cholesterol 0.0 mg Sodium 21.0 mg Carbohydrates 37.4 g Protein 6.6 g

Ingredients 1 1/2 C. Israeli couscous 3 C. cauliflower florets 1/4 tsp. cinnamon 1 tsp. coriander 1 shallot, sliced 2 tbsp. olive oil, divided 1/3 C. dried cranberries

salt and pepper balsamic vinegar, splash chopped parsley

Directions 1. 2. 3. 4. 5.

Prepare the couscous by following the instructions on the package. Drain it, run it under cold water and drain it again. Transfer it to a mixing bowl. Add 1 tbsp. of olive oil and a pinch of salt. Mix them well. Place a large wok over high heat. Heat in it the rest of the oil. Stir in it 3 C. of cauliflower with the sliced shallot. Cook them for 10 to 12 min while stirring. 6. Stir in the cinnamon with coriander, a pinch of salt and pepper. Cook them for 1 min. 7. Stir in 1/3 C. dried cranberries. Cook them for 2 to 3 min while stirring often. 8. Add the mixture to couscous with a splash of balsamic vinegar, and salt and pepper. 9. Serve it warm. 10. Enjoy.

How to Make Israeli Couscous

35

TURKISH INSPIRED

Couscous

Prep Time: 10 mins Total Time: 18 mins Servings per Recipe: 3 Calories 419.4 Fat 14.1 g Cholesterol 20.3 mg Sodium 121.3 mg Carbohydrates 64.2 g Protein 10.9 g

Ingredients 1 C. couscous 2 tsp. vegetable stock powder 1/2 tsp. sugar 1/2 grated an orange, rind of 2 C. boiling water 1/4-1/2 C. chopped almonds 1/4-1/2 C. currants 2 tbsp. butter or 2 tbsp. olive oil

1/4-1/2 C. dried apricot, chopped 2 spring onions 1/4 C. chopped coriander leaves

Directions 1. Get a large mixing bowl: Mix in it the couscous, stock powder, sugar and grated orange rind. 2. Stir in the boiling water and put on the lid. Let them sit for 5 to 6 min. 3. Place a small wok over medium heat. Heat in it the butter until it melts. 4. Add the currants with nuts and cook them for 2 to 3 min. Stir in the apricots. 5. Add the mixture to the couscous and stir them well. 6. Garnish it with spring onions and coriander then serve it. 7. Enjoy.

36

Turkish Inspired Couscous

Hot

African Couscous

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 336.1 Fat 2.9 g Cholesterol 97.5 mg Sodium 588.2 mg Carbohydrates 55.4 g Protein 21.6 g

Ingredients 100 g couscous olive oil, for frying 200 ml chicken stock, fresh 1 small onion, sliced 2 garlic cloves, crushed 1 tsp. ground cumin 400 g chopped tomatoes

1 -2 tsp. harissa, see appendix 150 g raw peeled prawns 1 small bunch coriander leaves

Directions 1. 2. 3. 4. 5.

Mix the couscous with 1 tsp. of olive oil in a mixing bowl. Add to it the boiling stock and put on the lid. Let it sit for 6 min. Place a large wok over high heat. Heat in it 1 tbsp. of oil. Cook in it the onion with garlic for 2 min. Stir in the cumin and cook them for 1 min. Stir in the harissa with tomatoes, a pinch of salt and pepper. Cook them while stirring until they become thick. 6. Add the prawns and cook them for 4 min while stirring. 7. Transfer the couscous to a serving plate. Top it with the prawn sauce and garnish it with coriander then serve it. 8. Enjoy.

Hot African Couscous

37

AUTUMN

Root Vegetable Couscous

Prep Time: 2 hrs Total Time: 2 hrs 25 mins Servings per Recipe: 8 Calories 710.5 Fat 31.0 g Cholesterol 74.4 mg Sodium 213.1 mg Carbohydrates 78.5 g Protein 28.2 g

Ingredients 8 lamb chops 1 large onion, chopped 3 garlic cloves, minced 2 medium carrots, diced 2 medium courgettes (zucchini) 2 large potatoes, diced 1/4 swede (rutabaga) 1 parsnip 2 -3 stalks celery, chopped 1 C. chickpeas, drained 2 tsp. ras el hanout spice mix, see appendix salt & pepper 1 pinch dried mint

1/2 tbsp. sunflower oil 1 C. of tinned plum tomato, liquidized 6 C. water 1 large green chili pepper 17.5 oz. medium couscous 1 tbsp. ghee (clarified butter) 1 1/2 tbsp. margarine 1 glass water olive oil

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9. 38

Place a large wok over medium heat. Heat in it a splash of olive oil. Stir in the onion with garlic, ras el hanout and chicken. Cook them for 4 min while stirring. Stir in the carrots with courgette, parsnips, and celery. Cover them with 4 C. of water. Stir in a pinch of salt and pepper then bring them to a boil. Lower the heat and let them cook for 45 min with the lid on. Stir in the tomatoes, chickpeas and dried mint and 2 C. of water. Cook them for an extra 35 min with the lid on. Prepare the couscous by following the instructions on the package. Serve your couscous hot with your meat stew. Enjoy. Autumn Root Vegetable Couscous

Lebanese

Parsley Salad (Tabbouleh)

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 6 Calories 368.7 Fat 13.5 g Cholesterol 0.0 mg Sodium 181.6 mg Carbohydrates 55.1 g Protein 10.4 g

Ingredients 1 1/2 C. couscous 1 1/2 C. boiling water 1/3 C. extra virgin olive oil 1 tbsp. ground cumin 300 g chickpeas, rinsed & drained 3 C. flat leaf parsley, chopped 1 C. mint leaf, chopped

6 green onions, finely chopped 3 tomatoes, seeded & chopped 2 lemons, juiced salt & pepper

Directions 1. 2. 3. 4. 5.

Get a mixing bowl: Place in it the couscous and cover it with water. Put on the lid and let it sit for 4 min. Stir it with a fork and place it aside. Place a wok over high heat. Heat in it 1 tbsp. of oil. Cook in it the chickpeas with cumin for 4 to 5 min while stirring. Add the mixture to the couscous with tomatoes, onion, mint, parsley, a pinch of salt and pepper. 6. Get a mixing bowl: Whisk in it the lemon juice with olive oil. 7. Add it to the couscous and mix them well. Serve it warm or chilled. 8. Enjoy.

Lebanese Parsley Salad

39

30-MINUTE

Weeknight Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 427.4 Fat 7.0 g Cholesterol 2.8 mg Sodium 152.3 mg Carbohydrates 77.5 g Protein 12.0 g

Ingredients 2 C. couscous 2 C. boiling chicken stock 2 tbsp. olive oil 2 large brown onions, thinly sliced 2 garlic cloves, chopped 1/3 C. brown sugar

1/3 C. balsamic vinegar 2 tbsp. thyme, chopped 2/3 C. sultana (raisins)

Directions 1. 2. 3. 4. 5.

Combine the stock with couscous in a large mixing bowl. Cover it and let it sit for 6 min. Stir it with a fork then place it aside. Place a large wok over high heat. Heat in it the oil. Cook in it the garlic with onion for 4 min. Add the sugar, vinegar, and thyme. Cook them for 14 min while stirring. Add the mixture to the couscous with sultanas, a pinch of salt and pepper. 6. Mix them well. Serve your couscous warm or chilled. 7. Enjoy.

40

30-Minute Weeknight Couscous

How to Make

Israeli Couscous

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 221.0 Fat 4.9 g Cholesterol 0.0 mg Sodium 21.0 mg Carbohydrates 37.4 g Protein 6.6 g

Ingredients 1 1/2 C. Israeli couscous 3 C. cauliflower florets 1/4 tsp. cinnamon 1 tsp. coriander 1 shallot, sliced 2 tbsp. olive oil, divided 1/3 C. dried cranberries

salt and pepper balsamic vinegar, splash chopped parsley

Directions 1. 2. 3. 4. 5.

Prepare the couscous by following the instructions on the package. Drain it, run it under cold water and drain it again. Transfer it to a mixing bowl. Add 1 tbsp. of olive oil and a pinch of salt. Mix them well. Place a large wok over high heat. Heat in it the rest of the oil. Stir in it 3 C. of cauliflower with the sliced shallot. Cook them for 10 to 12 min while stirring. 6. Stir in the cinnamon with coriander, a pinch of salt and pepper. Cook them for 1 min. 7. Stir in 1/3 C. dried cranberries. Cook them for 2 to 3 min while stirring often. 8. Add the mixture to couscous with a splash of balsamic vinegar, and salt and pepper. 9. Serve it warm. 10. Enjoy.

How to Make Israeli Couscous

41

DESSERT

Couscous

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 611.6 Fat 23.5 g Cholesterol 36.6 mg Sodium 139.7 mg Carbohydrates 88.4 g Protein 14.9 g

Ingredients 1 C. whole milk 1/2 C. blanched almond, very finely chopped 4 tbsp. butter 1 1/2 C. couscous salt 1/4 C. raisins 1/4 C. dried apricot, chopped

1/4 C. dates, chopped 1/4 C. sugar 1/2 tsp. ground cinnamon

Directions 1. 2. 3. 4.

Place a wok over high heat. Heat in it the milk with almonds until it starts boiling. Turn off the heat and put on the lid. Place it aside to cool down. Place a wok over medium heat. Heat in it the butter until it melts. Stir in the couscous and cook them for 60 min. Stir in 2 1/4 C. of water and a pinch of salt. 5. Cook them until they start boiling. Lower the heat and put on the lid. 6. Let them cook for 10 to 14 min. 7. Get a mixing bowl: Combine in it the raisins, apricots, and dates. 8. Cover them with warm water and let them sit for a while until they become soft. 9. Transfer the couscous to a serving bowl. Mix into it the fruits after draining along with the remaining butter. 10. Add the sugar with cinnamon. Mix them well. 11. Strain the almond milk then drizzle all over the couscous. 12. Enjoy.

42

Dessert Couscous

Hot Cajun

and Chickpeas Patties

Prep Time: 40 mins Total Time: 52 mins Servings per Recipe: 1 Calories 99.6 Fat 1.9g Cholesterol 0.0mg Sodium 211.6mg Carbohydrates 17.3g Protein 3.5g

Ingredients 1 tbsp oil 1/4 C. diced onion 1/4 C. diced green pepper 1 stalk celery, diced 1 (28 oz) cans chickpeas, rinsed and drained 1 tsp dried thyme 1 tsp paprika 1 pinch cayenne pepper

1 tsp hot sauce 2 tbsp chopped fresh parsley 2 tbsp flour 1 tbsp cornstarch salt and pepper oil

Directions 1. Place a wok over medium heat. Heat the oil in it. Cook in it the onion, green pepper, and celery for 6 to 8 min. Turn off the heat. 2. Get a blender: Combine in it the chickpeas with pepper and onion mix. Process them until they become smooth. 3. Get a large mixing bowl: Mix in it the chickpeas mix with the spices, hot sauce, and parsley. 4. Mix in it the flour and cornstarch. Cover the bowl with a plastic wrap then place it in the fridge for 35 min. 5. Place a large wok over medium heat. Heat some oil in it. Shape the mix into 12 cakes. 6. Cook them in the hot oil for 3 to 4 min on each side. Serve your Cajun cakes with your favorite sauce. 7. Enjoy.

Hot Cajun and Chickpeas Patties

43

CUBAN

Beefsteaks

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 2477.4 Fat 237.4g Cholesterol 617.7mg Sodium 1269.8mg Carbohydrates 31.7g Protein 59.4g

Ingredients Cheese Sauce 8 oz heavy cream 6 oz cheddar cheese Sandwich 1 loaf Cuban bread 4 oz sliced raw beef

1 C. crispy potato sticks 1/4 C. raw onion, Sliced

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

To make the cheese sauce: Place a heavy saucepan over medium heat. Heat in it the cream until it becomes hot. Get food processor: Combine in it the hot cream with cheddar cheese. Let them sit for few minutes. Blend them smooth. To prepare the sandwich: Place a small wok over medium heat. Heat in it a splash of oil or some butter. Cook in it the onion for 5 to 7 min until it becomes golden. Stir in the beef and cook them for 2 min. Stir in 2 oz. of the cheese sauce. Put on the lid and let them cook for 6 to 10 min. 9. Spread the cheese sauce on the cuban sandwich bread. Lay in it the cooked beef and onion mix followed by the potato sticks. 10. Serve your sandwich right away. 11. Enjoy.

44

Cuban Beefsteaks

South American Pasta Salad

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 618 kcal Carbohydrates 46.4 g Cholesterol 68 mg Fat 38.4 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 wok 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.

South American Pasta Salad

45

VENETIAN

Beef Ramen StirFry

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 297 kcal Carbohydrates 7.4 g Cholesterol 78 mg Fat 18.4 g Protein 23.6 g Sodium 546 mg

Ingredients 1 pound ground beef, or to taste 16 slices beef pepperoni, or to taste 1 (14.5 ounce) can diced tomatoes 1 cup water 2 (3 ounce) packages beef-flavored ramen noodles

1 green bell peppers, cut into strips 1 cup shredded mozzarella cheese

Directions 1. Cook beef and pepperoni slices over high heat in a large wok for about 7 minutes before adding tomatoes, content of seasoning packet content from ramen noodles and water into wok containing beef. 2. After breaking ramen noodles into half, add this to the beef mixture along with green bell pepper and cook all this for about five minutes or until you see that noodles are soft. 3. Turn the heat off before adding mozzarella cheese and letting it melt down before serving.

46

Venetian Beef Ramen Stir-Fry

American

Parsley Chicken Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 425 kcal Fat 9.4 g Carbohydrates 61.2g Protein 21.2 g Cholesterol 44 mg Sodium 786 mg

Ingredients 2 C. uncooked white rice 4 C. water 1 tbsp olive oil 1 tsp garlic salt 1 tsp black pepper 1 tsp dried parsley 3 skinless, boneless chicken breast halves, cut into strips 2 C. chopped broccoli

1 C. sliced carrots 1 C. sugar snap peas 1 (10.75 oz) can condensed cheddar cheese soup, such as Campbell's(R) 1/2 C. shredded Cheddar cheese

Directions 1. Cook the rice according to the directions on the package. 2. Place a large wok over medium heat. Heat the oil in it. Add the garlic salt, black pepper, chicken and parsley. Cook them for 8 min. 3. Add the broccoli, carrots, and snap peas. Put on the lid and cook them for 7 min. 4. Add the condensed Cheddar cheese soup. Stir them well. Cook them until they start simmering while stirring them often. 5. Serve your stir fry hot with rice. 6. Enjoy.

American Parsley Chicken Stir Fry

47

LAGUNA

Stir Fry

Prep Time: 20 mins Total Time: 42 mins Servings per Recipe: 4 Calories 419 kcal Fat 12.5 g Carbohydrates 49.1g Protein 30.4 g Cholesterol 61 mg Sodium 579 mg

Ingredients 14 oz skinless, boneless chicken breast, thinly sliced 1 egg white, beaten 2 tsp cornstarch 1 tsp sesame oil 1 (8 oz) package Chinese egg noodles 2 tbsp vegetable oil, or as needed 1/2 C. chicken broth 3 spring onions, chopped, or to taste 1 1/2 tbsp light soy sauce

1 tbsp white vinegar 1/2 tsp ground white pepper 1/2 tsp ground black pepper 1 tbsp cornstarch 2 tsp water 2 tbsp oyster sauce 1 C. fresh bean sprouts, or to taste

Directions 1. Cook the noodles according to the instructions on the package. Place it aside. 2. Get a large mixing bowl: Mix in it the chicken with egg white, 2 tsp cornstarch, and sesame oil. 3. Place a large wok over medium heat. Heat the oil in it. Cook in it the noodles until it becomes golden and slightly crisp for 4 min on each side. Remove it from the pan and place it aside. 4. Add the chicken to the wok and cook it for 4 min. Drain and it and place it aside. 5. Stir the stock with spring onions, soy sauce, vinegar, white pepper, and black pepper into the same wok. 6. Get a small mixing bowl: Whisk in it 1 tbsp cornstarch and water. Add the mix to the wok with oyster sauce, chicken and bean sprouts. 7. Cook them until the mix becomes thick. Serve your stir fry with the noodles warm. 8. Enjoy. 48

Laguna Stir Fry

Fried

Teriyaki Chicken Rice

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 4 Calories 506 kcal Fat 16.5 g Carbohydrates 55.3g Protein 32 g Cholesterol 65 mg Sodium 800 mg

Ingredients 1 lb skinless, boneless chicken breasts, cut into thin strips 1/4 C. teriyaki sauce, divided 3 tbsp vegetable oil, divided 3 scallions, thinly sliced 2 cloves garlic, minced 1 tbsp minced fresh ginger root 8 oz snow peas, trimmed 1/4 C. low-sodium chicken broth

4 C. cooked white rice 3 tbsp chopped roasted cashews

Directions 1. Get a large mixing bowl: Toss in it the chicken and 2 tbsp teriyaki sauce. 2. Place a wok over medium heat. Heat 1 1/2 tbsp of oil in it. Cook in it the chicken for 6 min. Drain and place it aside. 3. Add the scallions, garlic, ginger, and remaining vegetable oil to the same pan. Cook them for 2 min. Add the broth with snow peas. Cook them for 4 min. 4. Add the rice, cooked chicken, and remaining teriyaki sauce. Cook them for 4 min. Fold in the cashews. Serve your stir fry warm. 5. Enjoy.

Fried Teriyaki Chicken Rice

49

PEANUT BUTTER

Chicken Stir Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 344 kcal Fat 16.6 g Carbohydrates 24.4g Protein 28 g Cholesterol 54 mg Sodium 412 mg

Ingredients 1/2 C. chicken broth 2 C. sliced mushrooms 1/2 sweet onion, sliced 1 small head broccoli, cut into spears 1 tbsp tamari or soy sauce 1/4 C. creamy peanut butter 1 pinch red pepper flakes (optional) 1 (12 oz) package shredded coleslaw mix 3 C. bean sprouts

1 (9 oz) package diced cooked chicken breast meat 1 tbsp toasted sesame seeds (optional)

Directions 1. Place a large wok over medium heat. Pour the broth in it. Cook it until it starts boiling. 2. Stir in the broccoli with onion and mushroom. Put on the lid and cook them for 6 min. Add the tamari, peanut butter, and pepper flakes. Mix them until they become smooth. 3. Stir in the coleslaw mix, bean sprouts, and chicken. Cook them for 4 min. Serve your stir fry hot. 4. Enjoy.

50

Peanut Butter Chicken Stir Fry

A Texas-Mexican Stir Fry

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 333 kcal Carbohydrates 13.3 g Cholesterol 94 mg Fat 5.9 g Protein 32.1 g Sodium 945 mg

Ingredients 1 tsp olive oil 1 green bell pepper, chopped 1 red bell pepper, chopped 2 tbsps all-purpose flour, or as needed 1 (1 ounce) packet taco seasoning mix 1 pound skinless, boneless chicken breast halves, diced 2 tsps olive oil

1 (15 ounce) can black beans, rinsed and drained 1/2 cup prepared salsa 1 cup shredded Cheddar cheese

Directions 1. Get a wok, heat 1 tsp olive oil. Fry red and green peppers for 5 mins, remove them. 2. Grab a bowl combine the following: taco seasoning and flour. Add your chicken. Coat the chicken. 3. Get your wok. Heat 2 tsps of olive oil. Fry chicken for five mins, until cooked. 4. Combine the peppers from earlier with the chicken and also add some salsa, and black beans. 5. Stir fry, the chicken, the peppers, the beans, and salsa for 5 mins. 6. Serve with cheddar cheese. 7. Enjoy.

A Texas-Mexican Stir Fry

51

BAMBOO

Sirloin Stir Fry

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 311 kcal Fat 12.3 g Carbohydrates 27g Protein 23.5 g Cholesterol 61 mg Sodium 1992 mg

Ingredients 1 tbsp vegetable oil 1 1/2 lb beef sirloin strips 2/3 C. soy sauce 2 tsp monosodium glutamate (MSG) 1/3 C. chicken broth 1/3 C. white sugar 3 small onions, sliced 2 C. chopped celery 1 (14 oz) can bamboo shoots, drained and chopped

4 green onions, sliced 1 (4.5 oz) can mushrooms, drained 1 (8 oz) can water chestnuts, drained 1 tsp cornstarch

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the beef and cook it for 4 min. 2. Add the soy sauce, MSG, broth, and sugar, onion and celery. Cook them for 4 min. Add the bamboo shoots, green onions, mushrooms, and water chestnuts. Cook them for 4 min. 3. Lower the heat and mix in the cornstarch. Cook them for 2 min until the sauce becomes thick. Serve your stir fry warm. 4. Enjoy.

52

Bamboo Sirloin Stir Fry

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 wok 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 wok 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.

Classic Sirloin and Veggies Stir Fry

53

SESAME

Veggies and Steak Stir Fry

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 5 Calories 364 kcal Fat 13.8 g Carbohydrates 45.4g Protein 15 g Cholesterol 103 mg Sodium 614 mg

Ingredients 3/4 C. cornstarch 1/2 C. water 2 eggs 1 lb flank steak, cut into thin strips 1/2 C. canola oil, or as needed 1 large carrot, cut into matchstick-size pieces 1 green bell pepper, cut into matchstick-size pieces 1 red bell pepper, cut into matchsticksize pieces

3 green onions, chopped 1/4 C. minced fresh ginger root 5 garlic cloves, minced 1/2 C. white sugar 1/4 C. rice vinegar 3 tbsp soy sauce 1 tbsp sesame oil 1 tbsp red pepper flakes, or to taste

Directions 1. Get a large mixing bowl: Place the cornstarch in it. Add the water gradually while mixing all the time. Add the eggs and mix them well. Coat the steak strips with the eggs mix. 2. Place a large wok over medium heat. Heat the oil in it. Add 1/4 of the beef strips in it. Cook them for 4 min. Remove the beef from the oil and place it aside to drain. 3. Repeat the process with the rest of the beef. Remove the oil from the pan and leave 1 tbsp of it. 4. Add the carrot, green bell pepper, red bell pepper, green onions, ginger, and garlic. Cook them for 4 min over high heat. 5. Get a small mixing bowl: Mix in it the sugar, rice vinegar, soy sauce, sesame oil, and red pepper to make the sauce. 6. Add it to the veggies. Cook them until they start boiling. Add the fried beef strips. Cook them for 4 min. Serve your stir fry hot. 7. Enjoy. 54

Sesame Veggies and Steak Stir Fry

Mushroom

Steak Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 207 kcal Fat 13.4 g Carbohydrates 5.5g Protein 16.4 g Cholesterol 47 mg Sodium 254 mg

Ingredients 1 tbsp peanut oil 1 lb beef round steak, sliced diagonally into 3 inch pieces 1/2 C. beef stock 2 tsp soy sauce 1 tbsp butter 3/4 C. onion, diced 3/4 C. celery, diced

1/4 lb mushrooms, chopped 1/4 lb fresh spinach, rinsed

Directions 1. Place a large wok over medium heat. Heat the oil in it. Cook in it the bee for 4 min. Add the stock, soy sauce and butter. Push the mix aside. 2. Stir in the onion, celery and mushrooms. Cook them for 5 min. Stir in the spinach and cook them for 3 min. Serve your stir fry warm. 3. Enjoy.

Mushroom Steak Stir Fry

55

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 wok 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.

56

Quick Broccoli Beef Stir Fry

Spicy

Chicken Noodles Stir Fry

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 503 kcal Fat 16.5 g Carbohydrates 69.8g Protein 26.5 g Cholesterol 29 mg Sodium 3868 mg

Ingredients 2 tbsp canola oil 1 tbsp sesame oil 2 skinless, boneless chicken breast halves - cut into bite-size pieces 2 cloves garlic, minced 2 tbsp Asian-style chile paste 1/2 C. soy sauce 1 tbsp canola oil

1/2 medium head cabbage, thinly sliced 1 onion, sliced 2 carrots, cut into matchsticks 1 tbsp salt 2 lb cooked yakisoba noodles 2 tbsp pickled ginger, or to taste (optional)

Directions 1. Place a large wok over medium heat. Heat 2 tbsp of canola oil and sesame oil in it. Cook in it the garlic with chicken for 2 min.. 2. Add chili paste and cook them for 5 min. Stir in the soy sauce and cook them for 3 min. Transfer the chicken mix into a bowl and place it aside. 3. Heat 1 tbsp of canola oil in the same wok. Cook in it the cabbage, onion, carrots, and salt for 5 min. 4. Add back the chicken mix with noodles. Cook them for 5 min. Serve your stir fry hot. 5. Enjoy.

Spicy Chicken Noodles Stir Fry

57

QUICKEST

Beef Stir Fry

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 308 kcal Fat 10.5 g Carbohydrates 26.9g Protein 23 g Cholesterol 39 mg Sodium 351 mg

Ingredients 1 tbsp vegetable oil 1 lb boneless sirloin steak, cut into thin slices 1 (14 oz) bag Birds Eye(R) Recipe Ready Broccoli Stir Fry 1/2 C. prepared stir-fry sauce

1 (10 oz) bag Birds Eye(R) Steamfresh(R) Long Grain White Rice, cooked according to package directions*

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the steak slices and brown them for 6 min. Place them aside. 2. Add the Broccoli Stir Fry to the pan. Cook them for 5 min. Stir in the back the steak with stir fry sauce. Cook them for 3 min. Serve your stir fry warm with some rice. 3. Enjoy.

58

Quickest Beef Stir Fry

Tofu

Steak Stir Fry

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 4 Calories 421 kcal Fat 23.1 g Carbohydrates 27.5g Protein 32.8 g Cholesterol 50 mg Sodium 1167 mg

Ingredients 3 tbsp oyster sauce 2 tbsp soy sauce 1 tbsp white vinegar 2 tbsp olive oil, divided 1 large red onion, halved and thinly sliced 2 (10 oz) ribeye steaks, sliced 1/4-inch thick and 1-inch long 8 heads baby bok choy, trimmed

1/3 (12 oz) package tofu, cut into 1/3-inch cubes 1 (3 oz) package enoki mushrooms, roots removed

Directions 1. Get a small mixing bowl: Mix in it the oyster sauce, soy sauce, and white vinegar. 2. Place a large wok over medium heat. Heat 1 tbsp of oil in it. Cook in it the red onion for 2 min. Place it aside. 3. Heat the rest of the oil in the same wok. Cook in it the steak over high heat for 6 min. Place it aside. 4. Add the onion back into the wok with bok choy, tofu, and enoki mushrooms. Sauté them for 4 min. Add the steak slices with the soy sauce mix. 5. Stir them to coat. Cook them for 1 min. Serve your stir fry warm. 6. Enjoy.

Tofu Steak Stir Fry

59

CARROT, CABBAGE,

and Chicken Wok

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 369 kcal Fat 4.9 g Carbohydrates 65.1g Protein 18.1 g Cholesterol 35 mg Sodium 789 mg

Ingredients 1 (12 oz) package dried rice noodles 1 tsp vegetable oil 1 onion, finely diced 3 cloves garlic, minced 2 C. diced cooked chicken breast meat 1 small head cabbage, thinly sliced

4 carrot, thinly sliced 1/4 C. soy sauce 2 lemons - cut into wedges, for garnish

Directions 1. Get a large bowl: Fill it with hot water. Place it in the noodles and place it aside until it becomes soft. 2. Place a large wok over medium heat. Heat the oil in it. Add the garlic with onion and cook them for 3 min. 3. Stir in the carrot with chicken and cabbage. Cook them for 6 min. Stir in the noodles and cook them for 3 min while stirring constantly. Serve your chicken stir fry hot. 4. Enjoy.

60

Carrot, Cabbage, and Chicken Wok

Teriyaki

Tortellini Stir Fry

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 455 kcal Fat 21.4 g Carbohydrates 40.1g Protein 24.9 g Cholesterol 88 mg Sodium 719 mg

Ingredients 1/4 lb refrigerated cheese tortellini 1 tbsp sesame oil 1 (12 oz) package teriyaki ginger chicken meatballs 1/2 C. pineapple chunks, drained 1 tbsp hoisin sauce 2 tbsp extra-virgin olive oil 1 C. chopped broccoli florets 1 C. chopped cauliflower florets 2 carrots, chopped 1/2 green bell pepper, chopped

1/2 red bell pepper, chopped 1/2 small zucchini, peeled and sliced 1/2 C. chopped celery 4 green onions, chopped 1/8 tsp sea salt 1/8 tsp ground black pepper 1 tbsp chopped fresh parsley (optional) 1 tbsp grated Parmesan cheese (optional)

Directions 1. Cook the tortellini according to the directions on the package. 2. Place a large wok over medium heat. Heat the oil in it. Cook in it the meatballs, pineapple chunks, and hoisin sauce for 9 min. Drain the mix and place them aside. 3. Place another wok over medium heat. Heat the oil in it. 4. Cook in it the broccoli, cauliflower, carrots, green bell pepper, red bell pepper, zucchini, celery, and green onions with a pinch of salt and pepper. 5. Cook them for 7 min. Fold in the cooked meatballs mix with tortellini and cook them the for 2 min. Serve your stir fry hot. 6. Enjoy.

Teriyaki Tortellini Stir Fry

61

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 wok 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.

62

Summer Chicken Stir Fry

Plum Peanut

and Chicken Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 549 kcal Fat 21.4 g Carbohydrates 41g Protein 44.3 g Cholesterol 104 mg Sodium 1621 mg

Ingredients 1 tbsp vegetable oil 1 green bell pepper, seeded and cubed 1 red bell pepper, seeded and cubed 1/4 C. sliced sweet onions 3/4 lb skinless, boneless chicken breast, cut into strips 2 1/2 tsp Caribbean jerk seasoning 1/2 C. plum sauce

1 tbsp soy sauce 1/4 C. chopped roasted peanuts

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the onion with pepper and cook them for 8 min. Drain the mix and place it aside. 2. Stir in the chicken with jerk seasoning. Cook it for 6 min. Add the plum sauce with onion and pepper mix. Stir them well. Cook them for 6 min. 3. Fold in the soy sauce with peanuts. Serve your stir fry warm. 4. Enjoy.

Plum Peanut and Chicken Stir Fry

63

BEGINNERS'

Creamy Chicken Stir Fry

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 305 kcal Fat 17.5 g Carbohydrates 8.3g Protein 28.1 g Cholesterol 96 mg Sodium 1102 mg

Ingredients 1 lb skinless, boneless chicken breast halves, cut into bite size pieces 1/2 onion, chopped 1 green bell pepper, chopped 1/4 C. butter 1 tsp paprika

1 tsp garlic salt seasoning salt to taste 1 (10.75 oz) can condensed cream of mushroom soup 1/2 C. water

Directions 1. Place wok over low heat. Heat the butter in it until it melts. Add the chicken, onion and green bell pepper then cook them for 7 min. 2. Add the paprika garlic salt and seasoned salt. Put on the lid and cook them for 17 min. Stir in the water with soup and bring them to a simmer. 3. Cook the stir fry until it becomes thick. Serve it hot with some rice. 4. Enjoy.

64

Beginners' Creamy Chicken Stir Fry

Oriental

Chili Chicken and Ramen Stir Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 438 kcal Fat 14.1 g Carbohydrates 47.6g Protein 31.9 g Cholesterol 65 mg Sodium 1118 mg

Ingredients 1 1/2 C. hot water 1 (3 oz) package Oriental-flavor ramen noodle soup mix 2 tsp vegetable oil, divided 8 oz skinless, boneless chicken breast halves, cut into 2-inch strips 2 C. broccoli florets 1 C. sliced onion wedges 2 cloves garlic, minced 1 C. fresh bean sprouts 1/2 C. water

1/2 C. sliced water chestnuts 1 tsp soy sauce 1 tsp oyster sauce 1/4 tsp chile-garlic sauce (such as Sriracha(R)), or to taste 1 roma tomato, cut into wedges

Directions 1. Pour 1 1/2 C. of water in a heavy saucepan. Cook in it the noodles for 3 min. Remove it from the water and place it aside. 2. Place a wok over medium heat. Heat 1 tsp of oil in it. Add the chicken and cook it for 7 min. Drain the chicken and place it aside. 3. Turn the heat to high. Add the broccoli, onion, and garlic. Cook them for 7 min. 4. Stir in the ramen seasoning packet with noodles, bean sprouts, water, water chestnuts, soy sauce, oyster sauce, and chile-garlic sauce. 5. Cook them for 6 min. Stir in the tomato and cook them for 4 min. Serve your stir fry hot. 6. Enjoy.

Oriental Chili Chicken and Ramen Stir Fry

65

TANGERINE

Chicken Stir Fry

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 6 Calories 467 kcal Fat 29.2 g Carbohydrates 17.1g Protein 34.8 g Cholesterol 108 mg Sodium 552 mg

Ingredients 1/2 onion, minced 1/2 C. water 1/2 C. tangerine juice 1/3 C. coconut aminos 1/3 C. coconut oil 4 green onions, sliced into rounds 2 cloves garlic, minced 1 (1 inch) piece fresh ginger, minced 1 tsp vinegar salt and ground black pepper to taste 2 lb boneless chicken breast, cut into cubes

1 C. string beans, trimmed, or to taste 1 C. chopped broccoli 1/4 C. ghee 1 (8 oz) package fresh mushrooms, sliced 1/2 onion, sliced 2 tbsp coconut oil 3 zucchini, spiralized 2 carrots, shredded

Directions 1. Get a mixing bowl: Mix in it the onion, water, tangerine juice, coconut aminos, 1/3 C. coconut oil, green onions, garlic, ginger, vinegar, salt, and black pepper to make the marinade. 2. Get a large mixing bowl: Toss in it half of the marinade with chicken. 3. Fill a large pot with water and a pinch of salt. Cook it until it starts boiling. Cook in it the string beans and broccoli for 2 min. 4. Remove them from the hot water and place them in a ice bath right away to cool down. Remove them from the water and place them aside. 5. Place a wok over medium heat. Melt the ghee in it. Add the mushroom and cook it for 8 min. Drain it and add it to the broccoli and bean mix. 6. Add the onion into the same wok and cook it for 8 min. Drain it and add it to the broccoli mix. 7. Drain the chicken and reserve the marinade. 66

Tangerine Chicken Stir Fry

8. Place a large wok over medium heat and grease it with some oil. Cook in it the chicken for 12 min while stirring them often. 9. Transfer the cooked chicken to the broccoli mix. 10. Place a large pan over medium heat. Heat 2 tbsp of coconut oil in it. Cook in it the carrot with zucchini for 4 min. 11. Stir in the remaining half of the marinade with the reserved chicken marinade and the broccoli mix. Cook them for 8 min while stirring them often. 12. Serve your stir fry chicken warm. 13. Enjoy.

67

CORNY

Grilled Chicken Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 313 kcal Fat 9.6 g Carbohydrates 29.1g Protein 25 g Cholesterol 52 mg Sodium 915 mg

Ingredients 3 skinless, boneless chicken breast halves - cut into strips 2 tbsp olive oil 1 onion, sliced 1 red bell pepper, seeded and cubed 1 yellow bell pepper, seeded and cubed 1 (15 oz) can baby corn, drained 1 tbsp white sugar

1 (16 oz) package frozen stir-fry vegetables 1 C. water 1 tbsp cornstarch 1 tbsp soy sauce

Directions 1. Before you do anything preheat the grill and grease it. 2. Cook the chicken strips in the grill for 8 min. Place them aside to lose heat completely. Cut them into dices. 3. Place a wok over medium heat. Heat the oil in it. Cook in it the onion for 3 min. 4. Stir in the red and yellow pepper, baby corn, and the stir-fry veggies. Turn the heat to high medium. Cook them for 17 min. 5. Get a small mixing bowl: Whisk in it the cornstarch with water. 6. Stir in the salt with chicken, sugar, soy sauce, and cornstarch mix. Cook them until the stir fry becomes thick. Serve it hot with some rice or noodles. 7. Enjoy.

68

Corny Grilled Chicken Stir Fry

Pollo de Coco

(Coconut Chicken Brazilian)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 345 kcal Fat 19.9 g Carbohydrates 11.5g Protein 29.3 g Cholesterol 72 mg Sodium 234 mg

Ingredients 1 tsp ground cumin 1 tsp ground cayenne pepper 1 tsp ground turmeric 1 tsp ground coriander 4 skinless, boneless chicken breast halves salt and pepper to taste 2 tbsp olive oil 1 onion, chopped 1 tbsp minced fresh ginger 2 jalapeno peppers, seeded and chopped 2 cloves garlic, minced

3 tomatoes, seeded and chopped 1 (14 oz.) can light coconut milk 1 bunch chopped fresh parsley

Directions 1. In a bowl, mix together the cumin, cayenne pepper, turmeric, coriander, salt and pepper. 2. Add the chicken and rub with the spice mixture evenly. 3. In a wok, heat 1 tbsp of the oil on medium heat and cook the chicken for about 10-15 minutes per side. 4. Remove from the heat and keep aside. 5. In the same wok, heat the remaining oil and Cook and stir the onion, ginger, jalapeño peppers and garlic for about 5 minutes. 6. Stir in the tomatoes and cook for about 5-8 minutes. 7. Stir in the coconut milk and pour over the chicken. 8. Serve with a garnishing of the parsley.

Pollo de Coco

69

PLATANOS

Maduros

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 323 kcal Fat 14.1 g Cholesterol 51g Sodium 1.8 g Carbohydrates 0 mg Protein 6 mg

Ingredients 2 large very ripe (black) plantains peeled 1/4 C. vegetable oil 1 tbsp vanilla extract 1 tsp ground cinnamon

2 tbsp white sugar, or to taste (optional)

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

70

Cut each plantain into 2 halves and then each half into 3 strips. In a large wok, heat the vegetable oil on medium-high heat. Gently, place the plantain strips in the wok evenly. Drizzle with the vanilla extract and sprinkle with the cinnamon. Cook, covered for about 5-7 minutes per side. Transfer the plantains onto a paper towel lined plate to drain. Serve with a sprinkling of the sugar.

Platanos Maduros

Ethiopian Curry

Prep Time: 25 mins Total Time: 2 hrs 5 mins Servings per Recipe: 4 Calories 226 kcal Fat 8.9 g Carbohydrates 33.6g Protein 6.7 g Cholesterol 0 mg Sodium 502 mg

Ingredients 2 tbsp olive oil 1/2 onion, diced 2 cloves garlic, minced 1 tbsp ground cumin 2 tbsp curry powder 1 (15 oz.) can garbanzo beans (chickpeas), undrained 1/2 red bell pepper, diced

1/2 turnip, peeled and diced 1 C. corn kernels 1/2 (15 oz.) can tomato sauce 1 pinch crushed red pepper flakes 1 pinch salt 1 pinch cracked black pepper

Directions 1. In a large wok, heat the olive oil on medium heat and sauté the onion, garlic, cumin and curry powder for about 5 minutes. 2. Add the garbanzo beans, red bell pepper, turnip, corn, tomato sauce, red pepper flakes, salt and black pepper and bring to a boil on medium-high heat. 3. Reduce the heat to medium-low and simmer, covered for about 1 1/2-2 hours.

Ethiopian Curry

71

A VEGETARIAN'S

Dream

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 253 kcal Fat 8.8 g Carbohydrates 38.4g Protein 8.8 g Cholesterol 0 mg Sodium 511 mg

Ingredients 2 tbsp olive oil 1 tsp cumin seeds 3 whole cloves 1 white onion, halved and thinly sliced 3 oz. tomato paste 2 tbsp curry powder 1 tbsp all-purpose flour 1 tbsp ground turmeric 1 tsp garlic powder 1 tsp ground ginger 1 tsp dried basil

1 pinch ground allspice 1 pinch salt 3 C. warm water 1 (15 oz.) can garbanzo beans, drained 1/3 red bell pepper, chopped 2 C. fresh green beans, trimmed 1 C. frozen peas 1 tsp white vinegar salt and ground black pepper to taste

Directions 1. In a large wok, heat the oil on medium-high heat and sauté the cumin seeds and cloves for about 30 seconds. 2. Discard the cloves. 3. Add the onion to the pot and sauté for about 5 minutes. 4. In a bowl, mix together the tomato paste, curry powder, flour, turmeric, garlic powder, ginger, basil, allspice and salt. 5. Stir in 1 C. of the warm water. 6. Stir in the tomato mixture and additional water and cook till a sauce like mixture forms. 7. Add the garbanzo beans and bell pepper and stir to combine. 8. Reduce the heat and simmer for about 5 minutes. 9. Stir in the green beans, peas, white vinegar, salt and black pepper and simmer for about 20-25 minutes, stirring occasionally. 72

A Vegetarian's Dream

Kidney Beans,

Lentils, and Garbanzo Curry

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 208 kcal Fat 4.7 g Carbohydrates 35.9g Protein 8.7 g Cholesterol 0 mg Sodium 298 mg

Ingredients 2 tbsp olive oil 1 large white onion, chopped 1/2 C. dry lentils 2 cloves garlic, minced 3 tbsp curry powder 1 tsp ground cumin 1 pinch cayenne pepper 1 (28 oz.) can crushed tomatoes

1 (15 oz.) can garbanzo beans, drained and rinsed 1 (8 oz.) can kidney beans, drained and rinsed 1/2 C. raisins salt and pepper to taste

Directions 1. In a large wok, heat the oil on medium heat and sauté the onion till tender. 2. Stir in the lentils, garlic, curry powder, cumin and cayenne pepper and cook for about 2 minutes. 3. Stir in the tomatoes, garbanzo beans, kidney beans, raisins, salt and pepper. 4. Reduce the heat to low and simmer for about 1 hour, stirring occasionally.

Kidney Beans, Lentils, and Garbanzo Curry

73

VIETNAMESE

Curry

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 479 kcal Fat 26.5 g Carbohydrates 51.4g Protein 16.4 g Cholesterol 0 mg Sodium 271 mg

Ingredients 2 tbsp vegetable oil 1 onion, coarsely chopped 2 shallots, thinly sliced 2 cloves garlic, chopped 2 inch piece fresh ginger root, thinly sliced 1 stalk lemon grass, cut into 2 inch pieces 4 tbsp curry powder 1 green bell pepper, coarsely chopped 2 carrots, peeled and diagonally sliced 8 mushrooms, sliced 1 lb. fried tofu, cut into bite-size pieces 4 C. vegetable broth

4 C. water 2 tbsp vegetarian fish sauce 2 tsp red pepper flakes 1 bay leaf 2 kaffir lime leaves 8 small potatoes, quartered 1 (14 oz.) can coconut milk 2 C. fresh bean sprouts, for garnish 8 sprigs fresh chopped cilantro, for garnish

Directions 1. In a large wok, heat the oil on medium heat and sauté the onion and shallots till tender. 2. Stir in the garlic, ginger, lemon grass and curry powder and cook for about 5 minutes. 3. Stir in the green pepper, carrots, mushrooms, tofu, vegetable stock, water, fish sauce and red pepper flakes and bring to a boil. 4. Stir in the potatoes and coconut milk and bring to a boil. 5. Reduce the heat and simmer for about 40-60 minutes. 6. Serve with a garnishing of the bean sprouts and cilantro.

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Vietnamese Curry

Simply

Prep Time: 20 mins

Lentils Curry

Total Time: 40 mins Servings per Recipe: 2 Calories 145 kcal Fat 0.5 g Carbohydrates 25.2g Protein 10.8 g Cholesterol 0 mg Sodium 146 mg

Ingredients 1/2 C. dried lentils 1 C. water 3/4 C. canned cream of coconut 1 tbsp curry paste

salt to taste

Directions 1. 2. 3. 4. 5.

Rinse the lentils completely. In a wok, add the lentils and water and bring to a boil. Reduce the heat to low and simmer, covered for about 15 minutes. Stir in the curry paste, coconut cream and salt and bring to a gentle boil. Simmer for about 10-15 minutes.

Simply Lentils Curry

75

AUNTIES’

Chickpea Dinner

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 135 kcal Fat 4.5 g Carbohydrates 20.5g Protein 4.1 g Cholesterol 0 mg Sodium 289 mg

Ingredients 2 tbsp vegetable oil 2 onions, minced 2 cloves garlic, minced 2 tsp fresh ginger root, finely chopped 6 whole cloves 2 (2 inch) sticks cinnamon, crushed 1 tsp ground cumin 1 tsp ground coriander

salt 1 tsp cayenne pepper 1 tsp ground turmeric 2 (15 oz.) cans garbanzo beans 1 C. chopped fresh cilantro

Directions 1. In a large wok, heat the oil on medium heat and sauté the onions till tender. 2. Stir in the garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne and turmeric and sauté for about 1 minute. 3. Stir in the garbanzo beans with the liquid and cook till heated completely. 4. Stir in the cilantro, reserving 1 tbsp and remove from the heat. 5. Serve with a garnishing of the reserved cilantro.

76

Aunties’ Chickpea Dinner

American

Curry Corn

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 214 kcal Fat 15.3 g Carbohydrates 19.1g Protein 3.6 g Cholesterol 36 mg Sodium 80 mg

Ingredients 3 tbsp butter 2 C. frozen corn 2 tbsp chopped green bell pepper 2 tbsp chopped onion

1/2 tsp curry powder 1/2 C. sour cream salt and ground black pepper to taste

Directions 1. In a large wok, melt the butter on medium heat and cook the corn, green pepper, onion and curry powder, covered for about 8-10 minutes. 2. Stir in the sour cream, salt and pepper, and cook for about 2-3 minutes, stirring continuously. 3. Serve immediately.

American Curry Corn

77

CATERER'S

Curry Soup

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 7 Calories 108 kcal Fat 0.8 g Carbohydrates 24g Protein 4.2 g Cholesterol 0 mg Sodium 196 mg

Ingredients 1 1/2 gallons vegetable broth 4 butternut squashes - peeled, seeded, and diced 6 bunches mustard greens, chopped 7 heads cauliflower, cut into florets 7 heads broccoli, cut into florets 7 red bell peppers, diced 15 carrots, peeled and diced 15 parsnips, diced 1 1/2 onions, diced 1 1/2 stalks celery, diced

3/4 C. raisins 1/4 C. curry powder 1/4 C. ground ginger 1/4 C. ground cumin 1 1/2 tsp cayenne pepper

Directions 1. In a large wok, add all the ingredients and bring to a boil. 2. Reduce the heat to medium-low and simmer for about 1 hour.

78

Caterer's Curry Soup

Seema's

Delight

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 312 kcal Fat 3.8 g Carbohydrates 63.5g Protein 7.4 g Cholesterol 4 mg Sodium 280 mg

Ingredients 1 small onion, chopped 5 medium carrots, peeled and chopped 2 tsp butter 2 tsp olive oil 2 cloves garlic, minced 1 (28 oz.) can diced tomatoes 2 C. water 1 medium yam, peeled and diced 7 small red potatoes, cubed 2 C. cauliflower florets

1/2 tsp turmeric powder 2 tsp curry powder 1 tsp ground cumin 1/4 tsp garam masala 1/8 tsp cayenne pepper 1 tsp red pepper flakes

Directions 1. In a food processor, add the onion and carrots and pulse till minced very finely. 2. In a large wok, heat the oil and butter on medium heat and sauté the garlic till browned slightly. 3. Add the carrot mixture and bring to a gentle simmer. 4. Cook for about 5 minutes. 5. Add the diced tomatoes, water, yam, red potatoes, cauliflower, turmeric, curry powder, cumin, garam masala, cayenne and red pepper flakes and simmer for about 30 minutes.

Seema's Delight

79

VEGETARIAN

Chicken Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 273 kcal Fat 10.3 g Carbohydrates 30.7g Protein 16.8 g Cholesterol 0 mg Sodium 1471 mg

Ingredients 2 tbsp vegetable oil 1 (12 oz.) package Quorn(TM) ChickenStyle Recipe Tenders, or vegetarian chicken alternative 1 medium onion, chopped 3 cloves garlic, crushed 1/2 tsp cumin seed 1/2 tsp black mustard seed 1 tsp ground turmeric 1 tsp ground cumin 1 tsp ground coriander

1 tsp chili powder 1 tsp salt 2 tsp tomato puree 1 (8 oz.) can chickpeas, drained 1 (14 oz.) can diced tomatoes 1 C. vegetable broth 1 tsp garam masala

Directions 1. In a large wok, heat 1 tbsp of the oil on medium-high heat and cook the Quorn till golden brown. 2. Transfer the Quorn into a bowl and keep aside. 3. In the same wok, heat the remaining 1 tbsp of the oil on medium heat and sauté the onion, garlic, cumin seed and mustard seed for about 3-5 minutes. 4. Add the ground turmeric, cumin, and coriander, chili powder, salt, tomato puree and stir to combine well. 5. Stir in the Quorn, chickpeas, diced tomatoes and vegetable stock and bring to a boil. 6. Reduce the heat to medium-low and simmer for about 20-25 minutes. 7. Remove from the heat and stir in the garam masala. 8. Serve hot.

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Vegetarian Chicken Curry

Quinoa

Masala

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 413 kcal Fat 10.5 g Carbohydrates 62.1g Protein 19.8 g Cholesterol 9 mg Sodium 1158 mg

Ingredients 1 tbsp olive oil 1 C. diced onion 1 C. chopped mushrooms 1/2 C. chopped carrots 3 cloves garlic, minced 4 C. vegetable broth 1 C. water 1 C. dry green lentils 1/2 C. quinoa 2 tbsp tomato paste 2 tbsp curry powder 1 tbsp ground red chili pepper 1 tbsp ground cumin

1 tbsp ground ginger 1 tsp cayenne pepper 1 tsp garam masala (Indian spice blend) 1 tsp ground turmeric 1 tsp salt, or to taste 1 dash ground black pepper 1/4 C. milk 1 tbsp butter

Directions 1. In a large wok, heat the oil on medium heat and sauté the onion for about 3 minutes. 2. Stir in the mushrooms, carrots and garlic and cook for about 2 minutes. 3. Stir in the vegetable broth, water, lentils, quinoa, tomato paste, curry powder, chili powder, cumin, ginger, cayenne pepper, garam masala, turmeric, salt and pepper. 4. Reduce the heat to medium-low and simmer, covered for about 40 minutes. 5. Stir in the butter and cream and simmer, covered for about 5 minutes.

Quinoa Masala

81

RUSTIC

Thai Mushroom Curry

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 261 kcal Fat 24.4 g Carbohydrates 11.8g Protein 4.9 g Cholesterol 0 mg Sodium 1458 mg

Ingredients 2 C. coconut milk 1 (2 inch) piece galangal, peeled and sliced 3 kaffir lime leaves, torn 2 tsp salt 1/3 lb. sliced fresh mushrooms

5 Thai chili peppers, chopped 1/4 C. fresh lime juice 1 tbsp fish sauce

Directions 1. 2. 3. 4. 5.

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In a wok, add the coconut milk and galangal and bring to a boil. Add the kaffir lime leaves and salt and simmer for about 10 minutes. Add the mushrooms and cook for about 5-7 minutes. Remove from the heat and stir in the lime juice and fish sauce. Serve with a topping of the Thai chilies.

Rustic Thai Mushroom Curry

Curried

Rice Salad

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 8 Calories 168 kcal Fat 6.9 g Carbohydrates 19.2g Protein 9.6 g Cholesterol 2 mg Sodium 325 mg

Ingredients 1/2 C. white rice 2 C. extra-firm tofu, drained and cubed 1 C. yogurt 2 tbsp lime juice 1 tbsp curry powder 1 C. halved grapes 1 tbsp dried cranberries

1/2 C. diced celery 3 tbsp diced green onions 1/4 C. walnuts salt and pepper to taste

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

In a wok of the boiling water, stir in the rice. Reduce the heat and simmer for about 20 minutes. Remove from the heat and keep aside. In another large wok of the boiling water, cook the cubed tofu for about 3 minutes. Drain well and keep aside to cool. In a bowl, mix together the yogurt, lime juice and curry powder. In a large bowl, mix together the halved grapes, cranberries, celery, green onions, walnuts, rice and tofu. 8. Place with the curry dressing, salt and pepper and toss to coat well.

Curried Rice Salad

83

OCTOBER'S

Apple Curry

Prep Time: 30 mins Total Time: 2 hrs 10 mins Servings per Recipe: 6 Calories 360 kcal Fat 3.7 g Carbohydrates 64.3g Protein 20.1 g Cholesterol 0 mg Sodium 244 mg

Ingredients 1 C. red lentils 1 C. brown lentils 8 C. water 1/2 tsp turmeric 1 tbsp canola oil 1 large onion, diced 2 tomatoes, cored and chopped 3 cloves garlic, minced 1 1/2 tbsp curry powder 2 tsp ground cumin 1/2 tsp salt

1/2 tsp black pepper 1/4 tsp ground cloves 2 C. peeled, cubed (1-inch), seeded pumpkin 2 potatoes, unpeeled and chopped 2 carrots, peeled and diced 2 C. packed fresh spinach, chopped 1 Granny Smith apple, unpeeled, cored and diced

Directions 1. In a pan, add the both lentils, water and turmeric on medium-low heat and cook for about 45 minutes. 2. Drain well, reserving 2 1/2 C. of the cooking liquid. 3. Meanwhile in a wok, heat the canola oil on medium heat and sauté the onion for about 5 minutes. 4. Stir in the tomatoes and garlic and cook for about 5 minutes, stirring occasionally. 5. Stir in the curry powder, cumin, salt, pepper and cloves. 6. Increase the heat to medium-low and stir in the cooked lentil, reserved cooking liquid, pumpkin, potatoes and carrots and simmer, covered for about 35-45 minutes. 7. Stir in the spinach and apple and simmer for about 15 minutes.

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October's Apple Curry

Lunch Box

Prep Time: 15 mins

Soup Curry

Total Time: 40 mins Servings per Recipe: 6 Calories 133 kcal Fat 5.4 g Carbohydrates 20.2g Protein 2.4 g Cholesterol 0 mg Sodium 415 mg

Ingredients 2 tbsp vegetable oil 1 onion, chopped 1 tbsp curry powder 2 lb. carrots, chopped

4 C. vegetable broth 2 C. water

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

In a large wok, heat the oil on medium heat and sauté the onion till tender. Stir in the curry powder. Add the chopped carrots and stir to combine well. Add the vegetable broth and simmer for about 20 minutes. Remove from the heat and keep aside to cool slightly. Transfer the soup mixture into a blender and pulse till smooth. Return the soup in the pan and, add enough water to thin according to your required consistency. 8. Cook till heated completely before serving.

Lunch Box Soup Curry

85

VEGETARIAN

Curry Japanese Style

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 2 Calories 297 kcal Fat 11.6 g Carbohydrates 45.1g Protein 8g Cholesterol 0 mg Sodium 236 mg

Ingredients 2 C. cubed Japanese turnips 1 potato, peeled and cubed 1 tomato, diced 1 C. water 1/4 tsp ground turmeric Spice Paste: 1 tsp canola oil 2 dried red chilis 2 small Thai green chilis 1 (1/2 inch) piece cinnamon stick 4 pearl onions 2 tbsp unsweetened dried coconut 1 tbsp coriander seeds 5 cashews 2 green cardamom pods 2 whole cloves

1/2 tsp fennel seeds 1/4 tsp cumin seeds 2 tbsp chopped cilantro 2 tbsp chopped fresh mint 1 tsp water, or as needed 1 tsp canola oil 1/2 tsp fennel seeds 1 (1 inch) piece cinnamon stick 2 cloves garlic, minced 1 (1 inch) piece fresh ginger root, minced 4 fresh curry leaves 1/4 C. peas 1 pinch salt

Directions 1. In a wok, add the turnips, potato, diced tomato, 1 C. of the water and turmeric and bring to a boil. 2. Reduce the heat and simmer for about 15 minutes. 3. In a wok, heat 1 tsp of the canola oil on medium heat and sauté the chilis, 1/2-inch piece of the cinnamon stick, pearl onions, coconut, coriander, cashews, cardamom pods, cloves, 1/2 tsp of the fennel seeds and cumin seeds for about 3 minutes. 4. Remove from the heat and transfer into a spice grinder. 5. Add the cilantro, mint and 1 tsp of the water and grind till a smooth paste forms. 6. In a large wok, heat 1 tsp of the canola oil on medium-low heat and sauté 1/2 tsp of the 86

Vegetarian Curry Japanese Style

fennel seeds and 1-inch piece of the cinnamon stick for about 30 seconds. 7. Add the minced garlic, ginger and curry leaves and sauté for about 2 minutes. 8. Add the cooked vegetables and spice paste and bring to a boil. (Add more water if curry becomes too thick.) 9. Stir in the green peas and salt. 10. Reduce the heat and simmer for about 10 minutes.

87

SATURDAY NIGHT

Curry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 6 Calories 232 kcal Fat 13.2 g Carbohydrates 16.9g Protein 16.5 g Cholesterol 0 mg Sodium 680 mg

Ingredients 2 bunches green onions 1 (14 oz.) can light coconut milk 1/4 C. soy sauce, divided 1/2 tsp brown sugar 1 1/2 tsp curry powder 1 tsp minced fresh ginger 2 tsp chili paste 1 lb. firm tofu, cut into 3/4 inch cubes 4 roma (plum) tomatoes, chopped 1 yellow bell pepper, thinly sliced 4 oz. fresh mushrooms, chopped

1/4 C. chopped fresh basil 4 C. chopped bok choy salt to taste

Directions 1. Chop the white parts of the green onions finely. 2. Chop the green parts of the green onions into 2-inch pieces. 3. In a large heavy wok, mix together the coconut milk, 3 tbsp of the soy sauce, brown sugar, curry powder, ginger and chili paste and bring to a boil. 4. Stir in the tofu, tomatoes, yellow pepper, mushrooms and white part of the green onions and cook, covered for about 5 minutes, stirring occasionally. 5. Stir in the basil, bok choy, salt and remaining soy sauce and cook for about 5 minutes. 6. Serve with a garnishing of the green parts of the green onion.

88

Saturday Night Curry

Whole Grain Curry

Prep Time: 10 mins Total Time: 8 hrs 40 mins Servings per Recipe: 4 Calories 278 kcal Fat 9.1 g Carbohydrates 42.9g Protein 6.4 g Cholesterol 0 mg Sodium 592 mg

Ingredients 1 C. millet 2 tbsp olive oil 1 onion, diced 2 cloves garlic, diced 2 1/2 C. water 1 tsp salt

1/2 tsp ground cumin 2 tsp curry powder

Directions 1. In a large bowl of the water, soak the millet for about 8 hours to overnight. 2. Drain the millet completely. 3. In a large wok, heat the oil on medium heat and sauté the onion and garlic for about 1015 minutes. 4. Stir in the millet, 2 1/2 C. of the water, salt and cumin and simmer, covered for about 20 minutes. 5. Stir in the curry powder and remove from the heat.

Whole Grain Curry

89

PEANUT

Thai Curry

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 6 Calories 581 kcal Fat 22.8 g Carbohydrates 79.3g Protein 16.4 g Cholesterol 0 mg Sodium 1078 mg

Ingredients 1 1/2 C. white rice 3 C. water 1 (14 oz.) can coconut milk 5 tbsp peanut butter 2 (14.5 oz.) cans chickpeas (garbanzo beans), rinsed and drained 2 tsp ground ginger

1/8 tsp ground cinnamon 1/8 tsp cayenne pepper 1 (28 oz.) can diced tomatoes, drained 1 tsp salt

Directions 1. In a wok, add the rice and water and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 3. Meanwhile in another large wok, mix together the coconut milk and peanut butter on medium-high heat and cook for about 5-7 minutes. 4. Stir in the chickpeas, ginger, cinnamon and cayenne pepper and cook for about 10 minutes, stirring occasionally. 5. Add the tomatoes and cook for about 10 minutes. 6. Stir in the salt and remove from the heat. 7. Serve the curry over the rice.

90

Peanut Thai Curry

Punjabi

Greens Curry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 333 kcal Fat 20.1 g Carbohydrates 22.7g Protein 18.9 g Cholesterol 17 mg Sodium 7499 mg

Ingredients 2 tbsp vegetable oil, divided 2 C. chopped fresh spinach 1 tsp ground cumin 3/4 C. chopped onion 2 green chili peppers, chopped 2 tsp chopped garlic 2 tomatoes, chopped

1/2 C. water 2 tsp ground coriander 1 tsp ground red chilis 2 tbsp salt 8 oz. paneer, cubed

Directions 1. In a wok, heat 1 tbsp of the vegetable oil on medium heat and cook the spinach for about 3-4 minutes. 2. Remove from the heat and keep aside to cool slightly. 3. Transfer the spinach into a food processor and pulse till a rough paste forms. 4. In a wok, heat the remaining 1 tbsp of the oil on medium heat and sauté the cumin for about 30 seconds. 5. Add the onion, green chili peppers and garlic and sauté for about 3-4 minutes. 6. Stir in the tomatoes and simmer, covered for about 1 minute. 7. Add the spinach paste, water, ground coriander, red chili powder and salt and cook for about 2-3 minutes. 8. Stir in the paneer and simmer for about 1-2 minutes more.

Punjabi Greens Curry

91

ELEGANT

Thai Tofu Curry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 536 kcal Fat 37.9 g Carbohydrates 44.2g Protein 23.2 g Cholesterol 0 mg Sodium 312 mg

Ingredients 1 1/2 C. water 1 C. uncooked basmati rice, rinsed and drained 3 tbsp sesame oil 1 (14 oz.) package firm water-packed tofu, drained and cubed 1/4 tsp salt

1 (10 oz.) can coconut milk 2 tbsp green curry paste

Directions 1. 2. 3. 4. 5.

In a medium wok, add the water and rice and bring to a boil. Reduce the heat and simmer, covered for about 20 minutes. Remove from heat and keep aside to cool slightly. With a fork, fluff the rice. In another medium wok, heat the sesame oil on medium heat and cook the tofu for about 20 minutes, stirring occasionally. 6. Stir in the salt and remove from the heat. 7. In a small wok, add the coconut milk and bring to a boil. 8. Add the green curry paste and stir to combine. 9. Reduce the heat and simmer for about 5 minutes. 10. Divide the rice and tofu into the serving plates and serve with a topping of the curry sauce.

92

Elegant Thai Tofu Curry

Caribbean

Prep Time: 10 mins

Country Curry

Total Time: 40 mins Servings per Recipe: 4 Calories 352 Fat 5.1 g Cholesterol 0.1 mg Sodium 709.8 mg Carbohydrates 71.8 g Protein 11.2 g

Ingredients 1 C. basmati rice 1 C. cauliflower, chopped 8 oz. mushrooms, diced 2 green chili peppers, diced 1 C. pineapple, diced 2 medium onions, chopped 1 medium green bell pepper, chopped 1 tomato, chopped 1 C. tomato paste 3 tbsp curry powder

1 bouillon cube 2 C. boiling water 2 tsp marmalade 2 tsp tomato sauce 2 tsp olive oil salt and pepper paprika

Directions 1. In a pan, add 2 C. of the water and 1 c. of the rice and bring to a boil. 2. Reduce the heat and simmer, covered for about 15 minutes. 3. In a wok, heat the oil and cook 1 of the onion, mushrooms, bell pepper, chili peppers for about 5-10 minutes. 4. In a bowl, dissolve the curry powder in 1 C. of the boiling water. 5. Add the curry powder mixture in the wok and simmer for about 5 minutes. 6. In a bowl, crumble the bouillon cube in the remaining C. of the boiling water and stir to combine. 7. Add the tomato paste, marmalade, tomato sauce and bouillon cube mixture and stir well. 8. Stir in the cauliflower and pineapple chunks and simmer, covered for about 15 minutes. 9. In a bowl, add the remaining onion, tomato and paprika and toss to coat. 10. Serve the curry with a garnishing of the onion mixture.

Caribbean Country Curry

93

ODIA

Veggie Curry

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 4 Calories 298.8 Fat 18.2 g Cholesterol 24.8 mg Sodium 903.2 mg Carbohydrates 31.9 g Protein 6.5 g

Ingredients 3 tbsp oil 3 red chilies, seeded and chopped 6 cloves 4 cardamom pods, open at one end 1 inch cinnamon stick, broken up 2 bay leaves 1 onion, chopped 6 garlic cloves, chopped 1 tsp ground ginger 1 potato, in 1-inch cubes 1 carrot, sliced into rings 1 courgette, cubed 4 oz. green beans, in 1-inch pieces

1 green pepper, seeded and diced 1⁄2 tsp chili powder 1⁄2 tsp cumin powder 1 tsp coriander powder 1⁄2 tsp turmeric 140 g tomato paste 5 fluid oz. single cream 1 tsp salt 1 tsp garam masala 2 tbsp coriander (to garnish)

Directions 1. In a large wok, heat the oil and sauté the red chilis, cloves, cardamom, cinnamon stick and bay leaves till the bay leaves becomes golden brown. 2. Add the onion and sauté for about 2 minutes. 3. Reduce the heat and sauté the garlic and ginger for about 4 minutes. 4. Stir in all of the vegetables, chili powder, coriander powder, cumin powder, turmeric and 1/2 C. of the water and cook, covered for 15 minutes. (Add water if the mixture becomes too dry.) Stir in the tomato paste and salt. 5. Reduce the heat to low and simmer, covered till the vegetables become tender. 6. Stir in the cream and garam masala and remove from the heat. 7. Keep aside, covered for about 2 minutes. 8. Serve over the plain boiled rice with a garnishing of the fresh chopped coriander. 94

Odia Veggie Curry

Potato Curry for Winter

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 407 kcal Fat 20.1 g Carbohydrates 50.6g Protein 10.1 g Cholesterol 0 mg Sodium 1176 mg

Ingredients 4 potatoes, peeled and cubed 2 tbsp vegetable oil 1 yellow onion, diced 3 cloves garlic, minced 2 tsp ground cumin 1 1/2 tsp cayenne pepper 4 tsp curry powder 4 tsp garam masala 1 (1 inch) piece fresh ginger root, peeled and minced

2 tsp salt 1 (14.5 oz.) can diced tomatoes 1 (15 oz.) can garbanzo beans (chickpeas), rinsed and drained 1 (15 oz.) can peas, drained 1 (14 oz.) can coconut milk

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

In a wok of salted water, add the potatoes on high heat and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 15 minutes. Drain well and keep aside to steam dry for about 1-2 minutes. Meanwhile in a large wok, heat the vegetable oil on medium heat and sauté the onion and garlic for about 5 minutes. Stir in the cumin, cayenne pepper, curry powder, garam masala, ginger and salt and sauté for about 2 minutes. Add the tomatoes, garbanzo beans, peas, potatoes and coconut milk and bring to a gentle boil. Simmer for about 5-10 minutes. Serve hot.

Potato Curry for Winter

95

CAULIFLOWER,

Pumpkin, and Lentil Curry

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 261.7 Fat 4.2 g Cholesterol 0 mg Sodium 219.5 mg Carbohydrates 45.5 g Protein 13.9 g

Ingredients 1 tbsp vegetable oil 1 onion, finely chopped 500 g pumpkin, peeled and chopped into 3cm pieces 1 garlic clove, crushed 2 tsp curry powder 1 C. red lentil 1 liter vegetable stock 400 g chickpeas, drained

2 zucchini, cut into 3cm pieces 2 C. cauliflower florets salt and pepper chopped fresh coriander, to garnish

Directions 1. In a large wok, heat the oil and sauté the onion, pumpkin, garlic and curry powder for about 3 minutes. 2. Add the lentils and stock and bring to a boil. 3. Reduce the heat and simmer for about 5 minutes. 4. Add the chickpeas, zucchini and cauliflower and simmer for about 5 minutes. 5. Stir in the salt and pepper and remove from the heat. 6. Serve with a garnishing of the fresh chopped coriander.

96

Cauliflower, Pumpkin, and Lentil Curry

Saffron

& Parsley Lamb

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 547.7 Fat 31.6g Cholesterol 191.2mg Sodium 152.5mg Carbohydrates 5.5g Protein 58.1g

Ingredients 1/4 C. vegetable oil 1 1/2 lbs cubed lamb stew meat 1 1/2 tsps saffron salt, to taste pepper, to taste 1 large onion, chopped 1 C. water

1/2 C. chopped fresh parsley 1 tbsp butter 1 lemon, cut into wedges

Directions 1. 2. 3. 4. 5.

In a large wok, heat the oil on medium-high heat and sear the lamb for about 5 minutes. Stir in the saffron, salt, black pepper, water and onion, reserving 1/4 C. and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 15 minutes. Uncover and stir in the butter and simmer for about 5-10 minutes. Transfer the lamb mixture into serving plates and top with the parsley and remaining onion. 6. Serve hot with a garnishing of the lemon wedges.

Saffron & Parsley Lamb

97

GARBANZO BEANS

& Veggie Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 1 Calories 138.6 Fat 3.9g Cholesterol 0.0mg Sodium 434.6mg Carbohydrates 23.7g Protein 3.5g

Ingredients 1 onion 2 garlic cloves 2 tbsps cilantro 2 tbsps olive oil 2 carrots, cut into large pieces 1 large potato, cut into large pieces 1 1/2 C. butternut squash, cut into large pieces 2 tbsps tomato paste

1 C. garbanzo beans 2 tbsps bulgher wheat 8 C. water 1 tsp salt pepper, to taste 1 tsp paprika 1 pinch cayenne (optional)

Directions 1. 2. 3. 4. 5.

98

In a wok, heat the oil and sauté onion and garlic till tender. Stir in the vegetables, cilantro and spices and then pour in water. Simmer, covered on medium heat for about 15 minutes. Transfer the vegetables into a large bowl and with a hand blender, mash them. In the same wok add the mashed vegetables with beans, bulgur wheat and tomato paste and simmer for about 10-15 minutes more.

Garbanzo Beans & Veggie Soup

Bavarian Cutlets

Prep Time: 15 mins Total Time: 30 mns Servings per Recipe: 4 Calories 286.6 Fat 11.0g Cholesterol 97.4mg Sodium 83.9mg Carbohydrates 8.3g Protein 33.3g

Ingredients 1 1/4 lb. boneless beef chops, 1/2 inch thick, or chicken cutlets 2 tbsp flour 1 tsp butter 1/2 C. green onion, chopped 2 garlic cloves, minced 8 oz. mushrooms, sliced 1/2 tsp thyme

8 oz. beef broth, room temperature, optional salt fresh ground black pepper 1 lb. buttered noodles, cooked (optional) fresh parsley, minced (optional)

Directions 1. Coat the chops with the flour lightly. 2. In a nonstick wok, melt the butter on medium-high heat and sear the chops till browned from both sides. 3. Transfer the chops onto a plate. 4. In the same wok, add the mushrooms, green onion, garlic and thyme and sauté for about 2-3 minutes. 5. Stir in the cooked chops and beef broth and bring to a boil. 6. Reduce the heat and simmer, covered for about 7-8 minutes. 7. Stir in the salt and pepper and remove from the heat. 8. Garnished with the parsley and serve alongside the buttered noodles.

Bavarian Cutlets

99

BASMATI

with Indian Chickpeas

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 575.7 Fat 9.0g Cholesterol 7.6mg Sodium 1055.0mg Carbohydrates 107.8g Protein 17.6g

Ingredients 1 Vidalia onion, chopped 4 garlic cloves, minced 1/4 tsp red chili powder 3/4 tsp cumin 1 1/2 tsp curry powder 1/2 tsp coriander 2 (14 1/2 oz.) cans chickpeas 1/2 lemon, juice of 3 tbsp tomato paste 2 tsp peanut butter

salt 1/2 C. cilantro leaf FOR THE RICE 1 1/2 C. basmati rice, rinsed and drained 1 tbsp butter 1/2 tsp salt 3/4 tsp turmeric 3 C. water

Directions 1. For the rice: in a wok, melt 1 tbsp of the butter over medium heat and toast the rice for about 1-2 minutes. 2. Add 1/2 tsp of the salt and 3/4 tsp of the turmeric and stir to combine. 3. Add 3 C. of the water and bring to a gentle boil. 4. Reduce the heat to low and simmer for about 10-12 minutes. 5. Remove from the heat and keep aside for about 1-2 minutes. 6. With a fork, fluff the rice and keep, covered before serving. 7. For the curry: heat a greased wok over medium heat and sauté the onion and garlic until softened. 8. Stir in the chili powder and cook for about 1 minute. 9. Add the cumin, coriander and curry powder and cook for about 1 minute. 10. Add the chickpeas and reserved liquid and stir to combine. 11. Add the tomato paste and lemon juice and cook for about 5 minutes. 12. Slowly, add a little water, 1/4 C. at a time and mix well. 100

Basmati with Indian Chickpeas

13. In a blender, add about 1/3 of the chickpea mixture and pulse for about 20 seconds. 14. Return the pureed chickpeas into the pan and cook for about 5 minutes. 15. Stir in 2 tsp of the peanut butter until melted completely. 16. Stir in 1/2 of the cilantro leaves, salt and pepper and remove from the heat. 17. Place the mixture over the basmati rice and serve with a garnishing of the remaining cilantro leaves.

101

CAJUN SHRIMP

and Alfalfa Salad

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 435.5 Fat 23.0g Cholesterol 157.5mg Sodium 727.3mg Carbohydrates 37.8g Protein 23.0g

Ingredients 300 g new potatoes 1 tbsp olive oil 250 g king prawns 1 garlic clove, minced 2 spring onions, diced 2 tsp Cajun seasoning

1 avocado, diced 1 C. alfalfa sprouts salt

Directions 1. Place pot of water over high heat. Cook in it the potatoes with a pinch of salt for 14 min until it softens. 2. Place a large wok over medium heat. Heat the oil in it. Cook in it the prawns, garlic, spring onions and Cajun seasoning for 4 min. 3. Add the cooked potato and cook them for 2 min. Serve your salad warm with alfalfa sprouts and avocado. 4. Enjoy.

102

Cajun Shrimp and Alfalfa Salad