Fun Weekend Dinners from All Over the World: Delicious Ethnic Weekend Recipes [2 ed.] 9798387256509

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Fun Weekend Dinners From All Over the World Delicious Ethnic Weekend Recipes

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Table of Contents Tampico Inspired Meal Pie 7 Mexican Skillet 8 How to Make Chimichangas 9 Spicy Honey Tilapia Tacos 12 South of the Border Style Pesto 14 El Pollo Soup 15 Restaurant-Style Latin Rice 18 Pepperjack Pizza 19 Tandoori Pizza 20 Authentic Saag 21 Spicy Masala Cauliflower 24 Homemade Makhani 25 Kebabs From Mumbai 26 Ginger Coconut Curry Chicken 27 Standard Oven Roasted Samosas 30 Spicy Beef Roast Hyderabadi Inspired 31 Chennai Style Rice Pilaf 32 Shrimp Andhra 33 Mediterranean Asian Stovetop Lamb 36 Punjabi Style Lentils 37 Cashew and Clove Rice 39

Paneer 40 Jerk Chicken I 41 Cabbage Jamaican Style 42 Beef Patties I 43 Burgers In Jamaica 44 Caribbean Rice 45 Oxtail 48 A Caribbean Soup of Spinach 49 Kingston Curry Chicken 50 Jerk Seasoning 51 Curry Chicken I 52 Jamaican Burrito 53 A Caribbean Soup of Tortilla 54 Slow Cooker Caribbean Sandwich 55 Chicken and Rice 58 Jamaican Wings 59 Jerk Chicken II 60 Montego Bay Chicken 61 Beef Patties II 62 Burgundy Beef I 63 French Potato Bake 64 Parisian Stew 65 Beef Hash 66

Irish Stew I 67 Cabbage, Potatoes, and Leeks 68 Irish Stew III 69 Irish Stew IV 72 Potatoes, Leeks, and Cabbage II 73 Hawaii Style Pineapple Chicken 74 Maui Pineapple Stir Fry 75 Hawaiian Lemon Pepper Shrimp 76 Loco Moco 77 Huli Huli 78 Tropical Ginger Stew 79

Tampico Inspired Meal Pie

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 16 Calories 432 kcal Fat 23.9 g Carbohydrates 33.3g Protein 19.8 g Cholesterol 68 mg Sodium 847 mg

Ingredients 2 lb. ground beef 1 onion, chopped 2 tsp minced garlic 1 (2 oz.) can black olives, sliced 1 (4 oz.) can diced green chili peppers 1 (10 oz.) can diced tomatoes with green chili peppers

1 (16 oz.) jar taco sauce 2 (16 oz.) cans refried beans 12 (8 inch) flour tortillas 9 oz. shredded Colby cheese

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees F before doing anything else. Heat a large skillet on medium heat and cook the beef for about 5 minutes. Add the onion and garlic, and sauté for about 5 minutes. Drain any excess fat. Stir in the olives, green chili peppers, tomatoes with green chili peppers, taco sauce and refried beans and reduce the heat to low. 6. Simmer for about 15-20 minutes. 7. In the bottom of a large casserole dish, place a thin layer of the beef mixture. 8. Top with a layer of the tortillas, followed by the beef mixture and a layer of the cheese. 9. Repeat the layers till all the ingredients are used. 10. Cook in the oven for about 20-30 minutes.

Tampico Inspired Meal Pie

7

MEXICAN

Skillet

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

Ingredients 1 tbsp olive oil 1 large onion, chopped 3 cloves garlic, minced 4 small zucchini, diced 1 fresh poblano chili pepper, seeded and chopped

1 C. frozen whole kernel corn 1 (15 oz.) can black beans, rinsed and drained 1/2 tsp salt

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

8

Mexican Skillet

How to Make

Prep Time: 20 mins

Chimichangas

Total Time: 45 mins Servings per Recipe: 6 Calories 1595 kcal Fat 83.7 g Carbohydrates 1133.4g Protein 79.8 g Cholesterol 1215 mg Sodium 2322 mg

Ingredients

Directions

1 1/2 C. chicken broth 1 C. uncooked long-grain rice 1/2 C. red enchilada sauce 1 1/2 onion, diced, divided 6 (12 inch) flour tortillas 4 C. diced cooked chicken breast, divided 1 lb. Monterey Jack cheese, shredded, divided 1 (6 oz.) can sliced black olives 4 C. refried beans, divided 1/4 C. vegetable oil TOPPING 3 avocados, peeled and pitted 1/2 C. finely chopped cilantro 2 tbsp lemon juice 3 green onions, diced 1/4 C. finely chopped jalapeno chili peppers 1 tomato, diced 2 C. shredded lettuce 1 C. sour cream 2 C. shredded Cheddar cheese

1. In a medium pan, mix together the broth, rice, sauce and 1 diced onion and bring to a boil. 2. Reduce the heat to low and simmer for about 20 minutes. 3. Meanwhile, heat tortillas in a large skillet till soft enough to fold. 4. Place the chicken onto each tortilla, followed by the shredded Jack cheese, diced onion, olives, rice mixture and beans. 5. Roll the tortillas, tucking in sides to secure the filling. 6. In a large skillet, heat the oil and fry the filled tortillas, till browned from all sides. 7. Drain on paper towels. 8. In a medium bowl add the avocados, cilantro, lemon juice, green onions, chili peppers and tomatoes and mash to combine. 9. In a platter, place the shredded lettuce and top with the chimichangas, avocado mixture, sour cream and shredded Cheddar cheese.

How to Make Chimichangas

9

SPICY HONEY

Tilapia Tacos

Prep Time: 35 mins Total Time: 6 hrs 44 mins Servings per Recipe: 6 Calories 416 kcal Fat 19.2 g Carbohydrates 38.5g Protein 22.6 g Cholesterol 43 mg Sodium 644 mg

Ingredients Marinade 1/4 C. extra virgin olive oil 2 tbsp distilled white vinegar 2 tbsp fresh lime juice 2 tsp lime zest 1 1/2 tsp honey 2 cloves garlic, minced 1/2 tsp cumin 1/2 tsp chili powder 1 tsp seafood seasoning 1/2 tsp ground black pepper 1 tsp hot pepper sauce 1 lb. tilapia fillets, cut into chunks Dressing 1 (8 oz.) container light sour cream 1/2 C. adobo sauce from chipotle peppers

2 tbsp fresh lime juice 2 tsp lime zest 1/4 tsp cumin 1/4 tsp chili powder 1/2 tsp seafood seasoning salt and pepper to taste Toppings 1 (10 oz.) package tortillas 3 ripe tomatoes, seeded and diced 1 bunch cilantro, chopped 1 small head cabbage, cored and shredded 2 limes, cut in wedges

Directions 1. For marinade in a bowl, add the olive oil, vinegar, lime juice, lime zest, honey, garlic, cumin, chili powder, seafood seasoning, black pepper and hot sauce and beat till well combined. 2. In a shallow dish, add the tilapia and marinade and mix. Refrigerate, covered for about 6-8 hours. 3. For the dressing in a bowl, mix together the sour cream and adobo sauce.. 4. Stir in the lime juice, lime zest, cumin, chili powder, seafood seasoning, salt and pepper. 5. Refrigerate, covered till serving. 12

Spicy Honey Tilapia Tacos

6. Set your outdoor grill for high heat and lightly, grease the grill grate. 7. Arrange the grill grate 4-inch from the heat. 8. Remove the tilapia from marinade and discard off any excess marinade. 9. Cook the tilapia on the grill for about 9 minutes, flipping once in the middle way. 10. For the tacos, place the tilapia pieces in the center of each tortilla with the desired amounts of tomatoes, cilantro, and cabbage. 11. Top with the dressing. 12. Roll up the tortillas around the fillings and serve with a garnishing of the lime wedges.

13

SOUTH OF THE BORDER STYLE

Pesto

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 176 kcal Fat 17.8 g Cholesterol 2.4g Sodium 2.9 g Carbohydrates 6 mg Protein 262 mg

Ingredients 1/4 C. hulled pumpkin seeds (pepitas) 1 bunch cilantro 1/4 C. grated cotija cheese 4 cloves garlic 1 serrano chili pepper, seeded

1/2 tsp salt 6 tbsp olive oil

Directions 1. In a food processor, add the pumpkin seeds and pulse till chopped roughly. 2. Add the remaining ingredients and pulse till smooth.

14

South of the Border Style Pesto

El Pollo Soup

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 335 kcal Fat 7.7 g Carbohydrates 37.7g Protein 31.5 g Cholesterol 62 mg Sodium 841 mg

Ingredients 3 cooked, boneless chicken breast halves, shredded 1 (15 oz.) can kidney beans 1 C. whole kernel corn 1 (14.5 oz.) can stewed tomatoes 1/2 C. chopped onion 1/2 green bell pepper, chopped

1/2 red bell pepper, chopped 1 (4 oz.) can chopped green chili peppers 2 (14.5 oz.) cans chicken broth 1 tbsp ground cumin

Directions 1. In a large pan mix together all the ingredients on medium heat. 2. Simmer for about 45 minutes

El Pollo Soup

15

RESTAURANT-STYLE

Latin Rice

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 6 Calories 510 kcal Fat 18.3 g Carbohydrates 59.1g Protein 28.3 g Cholesterol 74 mg Sodium 1294 mg

Ingredients 1 lb. lean ground beef 1 onion, diced 1 green bell pepper, diced 1 (14 oz.) can beef broth 2 C. fresh corn kernels 1 (10 oz.) can diced tomatoes with green chili peppers 1 (15 oz.) can tomato sauce 1/2 C. salsa 1/2 tsp chili powder 1/2 tsp paprika

1/2 tsp garlic powder 1/2 tsp salt 1/2 tsp ground black pepper 1 tsp minced cilantro 1 1/2 C. uncooked white rice 1 C. shredded Cheddar cheese

Directions 1. 2. 3. 4.

Heat a medium pan on medium heat and cook the beef till browned completely. Drain off the grease from the pan. Add the onion and green pepper and cook till the onion becomes tender. Stir in the beef broth, corn, tomatoes with green chili peppers and tomato sauce, salsa, chili powder, paprika, garlic powder, salt, pepper and cilantro and bring to a boil. 5. Stir in the rice and cook, covered for about 25 minutes. 6. Top with the Cheddar cheese and cook for about 10 minutes.

18

Restaurant-Style Latin Rice

Pepperjack Pizza

Prep Time: 20 mins Total Time: 32 mins Servings per Recipe: 6 Calories 373 kcal Fat 15.3 g Carbohydrates 44g Protein 17 g Cholesterol 26 mg Sodium 1027 mg

Ingredients 1/2 (16 oz.) can spicy fat-free refried beans 1 C. salsa, divided 1 (12 inch) pre-baked Italian pizza crust 2 C. shredded hearts of romaine lettuce 3 medium green onions, thinly sliced 1/4 C. ranch dressing

1/4 C. crumbled tortilla chips 1 C. shredded pepper Jack cheese

Directions 1. Set your oven to 450 degrees F before doing anything else and arrange a rack in the lowest portion of the oven. 2. In a bowl, mix together the beans and 1/2 C. of the salsa. 3. Arrange the crust on a cookie sheet and top with the bean mixture evenly. 4. Cook in the oven for about 10 minutes. 5. Remove from the oven and place the lettuce, green onions over the beans mixture. 6. Top with the remaining salsa. 7. Drizzle with the dressing evenly and top with the chips and cheese venly. 8. Cook in the oven for about 2 minutes more. 9. Cut into 6 slices and serve.

Pepperjack Pizza

19

TANDOORI

Pizza

Prep Time: 20 mins Total Time: 9 hrs Servings per Recipe: 4 Calories 1058 kcal Fat 65.8 g Carbohydrates 164g Protein 53.7 g Cholesterol 1159 mg Sodium 2444 mg

Ingredients 1/2 C. tandoori paste 6 tbsp plain yogurt 2 skinless, boneless chicken breast halves 6 tbsp olive oil, divided 4 pieces tandoori naan bread 3 tsp spicy curry powder 1 tsp ground turmeric

1 yellow bell pepper, thinly sliced 1 large red onion, thinly sliced 4 (4 oz.) spreadable goat cheese 1 tomato, thinly sliced 4 oz. feta cheese

Directions 1. In a large bowl, add the tandoori paste and yogurt and beat till well combined. 2. Add the chicken and toss to coat well. With the plastic wrap, cover and Refrigerate to marinate for about 8 hours or overnight. Set your oven to 425 degrees F. 3. In a large skillet, heat 1 tbsp of the olive oil on medium-high heat. 4. Remove the chicken from the marinade and shake off any excess marinade. 5. Add the chicken breasts in hot oil and cook, flipping occasionally for about 10-12 minutes. 6. Transfer the chicken into a bowl and with 2 forks, shred it. 7. Brush each piece of naan with about 1 tsp olive oil and sprinkle with a pinch of curry powder and place naan on a baking sheet. Cook in the oven for about 5 minutes. 8. In a skillet, heat the remaining olive oil on medium-high heat and stir fry the yellow pepper, onion, 2 tsp of the curry powder and turmeric for about 5-7 minutes. 9. Place the goat cheese over each naan piece evenly and sprinkle with the curry powder. 10. Top each naan piece with the shredded chicken, followed by pepper mixture, tomato and feta cheese. 11. Sprinkle with a pinch of curry powder and cook in the oven for about 20 minutes. 20

Tandoori Pizza

Authentic

Saag (Tasty Spiced Greens)

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 182 kcal Fat 16.2 g Carbohydrates 7.6g Protein 4.7 g Cholesterol 41 mg Sodium 565 mg

Ingredients 1/2 C. butter 2 tsp cumin seed 1 green chili pepper, seeded and diced 2 cloves garlic, chopped 2 tbsp ground turmeric 1 lb. chopped fresh mustard greens 1 lb. chopped fresh spinach

1 tsp ground cumin 1 tsp ground coriander 1 tsp salt

Directions 1. In a large skillet, melt the butter on medium-high heat and cook and sauté the cumin seed, chili pepper, garlic and turmeric for about 2 minutes. 2. Stir in the chopped mustard greens and spinach a little at a time, adding the stems and thicker leaves. 3. Slowly, add greens and cook till all the greens have been added and all are completely wilted. 4. Stir in the cumin, coriander, and salt. 5. Reduce the heat and simmer for about 10 minutes, adding water as needed to keep the greens moist.

Authentic Saag

21

SPICY MASALA

Cauliflower

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 5 Calories 168 kcal Fat 11.6 g Carbohydrates 15.1g Protein 4.6 g Cholesterol 0 mg Sodium 62 mg

Ingredients 1 large head cauliflower 4 tbsp vegetable oil 1/2 tsp ground turmeric 1 small onion, minced 2 tomatoes, pureed 1 tsp garlic powder

3 tsp garam masala (optional) salt to taste 1/2 head lettuce

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

Set your oven to 350 degrees F before doing anything else. Cut off most of the cauliflower's stem and arrange the whole head in a baking dish. In a small frying pan, heat 2 tbsp of the oil and turmeric. Coat the cauliflower head with the turmeric oil evenly. Cook in the oven for about 30 minutes. Meanwhile in a frying pan, heat 2 tbsp of the oil and sauté the minced onions till a medium brown color forms. 7. Add the pureed tomatoes, garlic powder, garam masala and salt and simmer for about 10 minutes. 8. In a serving plate, arrange the lettuce leaves and top with the cauliflower on top. 9. Place the tomato curry over the cauliflower and serve hot.

24

Spicy Masala Cauliflower

Homemade Makhani

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 880 kcal Fat 82.3 g Carbohydrates 112.8g Protein 26.4 g Cholesterol 303 mg Sodium 11461 mg

Ingredients 1 C. butter, divided 1 onion, minced 1 tbsp minced garlic 1 (15 oz.) can tomato sauce 3 C. heavy cream 2 tsp salt 1 tsp cayenne pepper

1 tsp garam masala 1 1/2 lb. skinless, boneless chicken breast, cut into bite-sized chunks 2 tbsp vegetable oil 2 tbsp tandoori masala

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. In a skillet, melt a few tbsp of the butter on medium heat and sauté the onion and garlic for about 15 minutes. 3. Meanwhile melt the remaining butter in a pan on medium-high heat. 4. Add the tomato sauce, heavy cream, salt, cayenne pepper and garam masala and bring to a simmer. 5. Reduce the heat to medium-low and simmer, covered for about 30 minutes, stirring occasionally. 6. Stir in the caramelized onions. 7. Meanwhile in a bowl, add the cubed chicken breast, vegetable oil, tandoori masala and toss to coat. 8. Place the chicken cubes onto a baking sheet in a single layer. 9. Cook in the oven for about 12 minutes. 10. Transfer the chicken into the sauce and simmer for about 5 minutes before serving.

Homemade Makhani

25

KEBABS

From Mumbai

Prep Time: 15 mins Total Time: 2 hrs 25 mins Servings per Recipe: 8 Calories 304 kcal Fat 22.6 g Carbohydrates 4.7g Protein 20.1 g Cholesterol 76 mg Sodium 665 mg

Ingredients 2 lb. lean ground lamb 2 onions, finely chopped 1/2 C. fresh mint leaves, finely chopped 1/2 C. cilantro, finely chopped 1 tbsp ginger paste 1 tbsp green chili paste 2 tsp ground cumin 2 tsp ground coriander 2 tsp paprika

1 tsp cayenne pepper 2 tsp salt 1/4 C. vegetable oil skewers

Directions 1. In a large bowl, add the ground lamb, onions, mint, cilantro, ginger paste, chili paste, cumin, coriander, paprika, cayenne and salt and mix till well combined. 2. Refrigerate, covered for 2 about hours. 3. Mold about 1 C. of the lamb mixture around the skewers to form the sausages. 4. Refrigerate until you are ready to grill. 5. Set your grill for high heat and grease the grill grate. 6. Cook the sausages on the grill for about 10 minutes, flipping occasionally.

26

Kebabs From Mumbai

Ginger Coconut

Curry Chicken

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 313 kcal Fat 21.7 g Carbohydrates 14g Protein 19.1 g Cholesterol 38 mg Sodium 268 mg

Ingredients 3 tbsp olive oil 1 small onion, chopped 2 cloves garlic, minced 3 tbsp curry powder 1 tsp ground cinnamon 1 tsp paprika 1 bay leaf 1/2 tsp grated fresh ginger root 1/2 tsp white sugar salt to taste

2 skinless, boneless chicken breast halves - cut into bite-size pieces 1 tbsp tomato paste 1 C. plain yogurt 3/4 C. coconut milk 1/2 lemon, juiced 1/2 tsp cayenne pepper

Directions 1. In a skillet, heat the olive oil on medium heat and sauté the onion till golden brown. 2. Stir in the garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sugar and salt and sauté for about 2 minutes. 3. Add the chicken pieces, tomato paste, yogurt and coconut milk and bring to a boil. 4. Reduce the heat and simmer for about 20-25 minutes. 5. Discard the bay leaf and stir in the lemon juice and cayenne pepper. 6. Simmer for about 5 minutes.

Ginger Coconut Curry Chicken

27

STANDARD

Oven Roasted Samosas

Prep Time: 30 mins Total Time: 1 hr 40 mins Servings per Recipe: 16 Calories 315 kcal Fat 18.7 g Carbohydrates 32.7g Protein 4.9 g Cholesterol 0 mg Sodium 396 mg

Ingredients 4 potatoes, peeled and cubed 1/4 C. oil 2 small onions, finely chopped 3 tbsp coriander seed 1 tbsp curry powder 1 (1 inch) piece fresh ginger, grated 1 tsp salt 1 tsp ground turmeric 1 tsp ground cumin 1/2 tsp ground allspice

1/2 tsp cayenne pepper 1/8 tsp ground cinnamon 2 roma (plum) tomatoes, finely chopped 1/2 C. frozen peas 4 prepared pie crusts 2 egg whites, beaten, or as needed

Directions 1. In a large pan of salted water, add the potatoes and bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes. Drain and transfer potatoes to a bowl. With a fork, mash the potatoes roughly. 2. Set your oven to 400 degrees F. 3. In a skillet, heat the oil on medium-high heat and sauté the onions, coriander seed, curry powder, ginger, salt, turmeric, cumin, allspice, cayenne pepper and cinnamon for about 5 minutes. Remove from the heat and stir in the tomatoes and pea. 4. Transfer the peas mixture into mashed potatoes and mix well. 5. Keep aside to cool completely.Cut each pie crust into 8 even triangles. 6. Place the filling onto the wide end of each triangle and fold corners over the filling creating a triangular 'hat' shape. Pinch the dough together to seal and brush the egg white over each samosa. 7. Arrange samosas on a baking sheet. 8. Cook in the oven for about 15 minutes. 30

Standard Oven Roasted Samosas

Spicy

Beef Roast Hyderabadi Inspired

Prep Time: 30 mins Total Time: 6 hrs Servings per Recipe: 12 Calories 271 kcal Fat 18.4 g Carbohydrates 7.6g Protein 18.7 g Cholesterol 69 mg Sodium 172 mg

Ingredients 1 (4 lb.) boneless beef chuck roast 3 cloves garlic, crushed 1 (1 inch) piece ginger, crushed 3 dried red chilies, broken 3 whole black peppercorns, coarsely crushed 3 whole cloves 1 (1 inch) piece cinnamon stick 1/2 tsp cumin seeds 1/2 tsp ground coriander salt to taste 3 C. water

1 tbsp vegetable oil 2 onions, sliced 1/2 tsp chili powder 2 large tomatoes, chopped 1/2 C. ketchup 2 tbsp tomato puree 1 tsp ground black pepper 2 tbsp chopped fresh cilantro

Directions 1. In a slow cooker, mix together the chuck roast, garlic, ginger, chilies, peppercorns, cloves, cinnamon stick, cumin, coriander, salt and water. Set the slow cooker on High and cook, covered for about 4-6 hours. 2. Transfer the roast into a bowl and keep aside to cool slightly. Cut the roast into thick slices. Strain the liquid, reserving in a bowl and discard the spices. 3. Set your oven to 350 degrees F. In a large oven-proof skillet, heat the oil on medium heat and sauté the onion for about 5-7 minutes. Sprinkle the chili powder over onions and sauté for about 30 seconds. 4. Stir in the tomatoes, ketchup, tomato puree, black pepper and reserved cooking liquid and cook for about 10 minutes and mixture reduced to 3 C. Stir in the sliced meat and simmer for about 5-10 minutes. Transfer the skillet into the oven and cook for about 1015 minutes, basting occasionally with the sauce. 5. Serve with a garnishing of the chopped cilantro. Spicy Beef Roast Hyderabadi Inspired

31

CHENNAI STYLE

Rice Pilaf

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 188 kcal Fat 0.7 g Carbohydrates 40.1g Protein 4.1 g Cholesterol 2 mg Sodium 440 mg

Ingredients 1/4 C. water 1 (14.5 oz.) can chicken broth 1 C. long grain rice 1 tsp curry powder 1/2 tsp garlic powder 1/4 tsp ground cinnamon

1/8 tsp paprika 2 pinches ground cloves 1 small onion, coarsely chopped

Directions 1. In a pan, add the water and chicken broth and bring to a boil. 2. In a bowl, mix together the rice, curry powder, garlic powder, cinnamon, paprika and cloves. 3. Add spiced rice and onion to the boiling broth and cook, covered for about 20-25 minutes.

32

Chennai Style Rice Pilaf

Shrimp

Andhra

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 191 kcal Fat 8.5 g Carbohydrates 7.1g Protein 19.9 g Cholesterol 173 mg Sodium 622 mg

Ingredients 2 tsp paprika 1 tsp ground cumin 2 tsp ground turmeric 1/2 tsp salt 1/2 onion, minced 1 lb. uncooked medium shrimp, peeled and deveined 2 tbsp vegetable oil 1/2 tsp mustard seed 1 tbsp garlic paste

3/4 tsp ginger paste 1 tbsp water 1 tomato, diced 1 large green bell pepper, cut into 1-inch squares 1/2 tsp ground black pepper (optional) 1 tsp lemon juice (optional)

Directions 1. In a large bowl, place the shrimp. In a small bowl, mix together the paprika, cumin, turmeric, and salt. 2. Place about 3/4 the of the spice mixture over the shrimp and keep aside for about 10 minutes. With a mortar and pestle, crush the onion slightly. 3. In a frying pan, heat the oil on high heat and sauté the mustard seeds for about 1-2 minutes. 4. Reduce the heat to medium-high and sauté the onion, garlic paste and ginger paste for about 10-15 minutes. Add the water in the remaining spice mixture and stir to combine. 5. Transfer the spice mixture in the pan and stir to combine. Stir in the tomatoes and cook for about 5 minutes. Stir in the green peppers and cook for about 1-2 minutes. 6. Reduce the heat to medium and stir in the shrimp and cook for about 3-5 minutes. 7. Increase the heat to medium-high and cook till all the liquid is absorbed. 8. Remove from the heat and sprinkle with the black pepper. 9. Serve with a drizzling of the lemon juice. Shrimp Andhra

33

MEDITERRANEAN

Asian Stovetop Lamb

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 242 kcal Fat 15.6 g Carbohydrates 8.1g Protein 18.1 g Cholesterol 53 mg Sodium 1305 mg

Ingredients 3 tbsp canola oil 1 onion, finely chopped 4 cloves garlic, crushed 1/2 tsp cumin seeds, or to taste 1 lb. lamb stew meat, cubed 3 tbsp tomato paste 2 tsp ground coriander

2 tsp salt, or to taste 2 tsp garam masala 1 1/2 tsp ground turmeric 1 tsp red chili powder, or to taste

Directions 1. In a pan, heat the canola oil on medium heat and sauté the onion, garlic and cumin seeds for about 10-15 minutes. 2. Stir in the lamb, tomato paste, coriander, salt, garam masala, turmeric and red chili powder. 3. Simmer, covered for about 1 hour.

36

Mediterranean Asian Stovetop Lamb

Punjabi Style Lentils

Prep Time: 15 mins Total Time: 4 hrs 15 mins Servings per Recipe: 6 Calories 375 kcal Fat 21.2 g Carbohydrates 34.2g Protein 12.8 g Cholesterol 48 mg Sodium 2718 mg

Ingredients 1 C. lentils 1/4 C. dry kidney beans (optional) water to cover 5 C. water 2 tbsp salt 2 tbsp vegetable oil 1 tbsp cumin seeds 4 cardamom pods 1 cinnamon stick, broken 4 bay leaves 6 whole cloves 1 1/2 tbsp ginger paste

1 1/2 tbsp garlic paste 1/2 tsp ground turmeric 1 pinch cayenne pepper, or more to taste 1 C. canned tomato puree, or more to taste 1 tbsp chili powder 2 tbsp ground coriander 1/4 C. butter 2 tbsp dried fenugreek leaves (optional) 1/2 C. cream (optional)

Directions 1. In a large bowl, add the lentils, kidney beans and enough water to cover the lentil mixture. 2. Soak for at least 2 hours or overnight, then drain well. 3. In a large pan, add the lentils, kidney beans, 5 C. of the water and salt on medium heat and cook for about 1 hour, stirring occasionally. 4. Remove from the heat and keep aside. 5. In another pan, heat oil on medium-high heat and sauté the cumin seeds for about 12 minutes. 6. Add the cardamom pods, cinnamon stick, bay leaves and cloves and sauté for about 1 minute. 7. Reduce the heat to medium-low and stir in the ginger paste, garlic paste, turmeric and cayenne pepper. Punjabi Style Lentils

37

8. Stir in the tomato puree on medium heat and simmer for about 5 minutes. 9. Add the chili powder, coriander and butter and cook, stirring till the butter is melted. 10. Stir in the lentils, kidney beans and any leftover cooking water into tomato mixture and bring to a boil. 11. Reduce the heat to low and stir in the fenugreek. 12. Simmer, covered for about 45 minutes, stirring occasionally. 13. Stir in the cream and cook and cook for about 2-4 minutes.

38

Cashew

and Clove Rice

Prep Time: 35 mins Total Time: 55 mins Servings per Recipe: 4 Calories 374 kcal Fat 15.3 g Carbohydrates 54.2g Protein 7.3 g Cholesterol 0 mg Sodium 1830 mg

Ingredients 3 tbsp corn oil 1 onion, finely chopped 1 clove garlic, minced 1/2 C. chopped red bell pepper 3 whole cloves 1 C. long grain rice 4 C. water 1 tbsp salt 1 tbsp cayenne pepper 1 C. chopped fresh broccoli

1/2 C. corn kernels 1/2 C. fresh green beans, cut into 1 inch pieces 1/2 carrot, chopped 1/4 C. water 1/2 tsp ground turmeric 1 1/2 tbsp ground black pepper 1/4 C. roasted cashews 1/4 C. chopped fresh cilantro

Directions 1. In a large pan, heat the corn oil on medium-high heat and sauté the onion, garlic, red bell pepper and whole cloves for about 10 minutes. 2. Add the rice and cook, stirring continuously for about 1 minute. 3. Add 4 C. of the water, salt and cayenne pepper and bring to a boil. 4. Reduce the heat to medium-low and simmer, covered for about 20 minutes. 5. Meanwhile in a microwave safe bowl, place the broccoli, corn, green beans, carrot, and 1/4 C. of the water and microwave, covered at full power for about 2-4 minutes. 6. Gently stir in the vegetables into the rice with the turmeric, black pepper and cashews. 7. Serve with a garnishing of the cilantro.

Cashew and Clove Rice

39

PANEER

(Traditional Cheese Curry)

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 4 Calories 433 kcal Fat 28.1 g Carbohydrates 32.9g Protein 15.9 g Cholesterol 49 mg Sodium 818 mg

Ingredients 1/4 C. olive oil 1 large yellow onion, chopped 1 tsp minced garlic 1 tsp minced fresh ginger root 2 serrano peppers, finely chopped 3/4 tsp chili powder 3/4 tsp ground cumin 3/4 tsp ground coriander 3/4 tsp garam masala

3/4 tsp ground turmeric 1 (14.25 oz.) can tomato puree 1 tbsp ketchup 8 oz. paneer, cubed 1 (16 oz.) package frozen peas, thawed whipping cream, to taste

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

40

In a large pan, heat the oil on medium heat and sauté the onions till lightly browned. Stir in the garlic and ginger and sauté for about 1 minute. Reduce the heat to low and stir in the Serrano peppers and sauté for about 1 minute. Stir in the chili powder, cumin, coriander, garam masala and turmeric and sauté for about 1 minute. Add the tomato puree and ketchup and thin with the water to desired consistency. Stir in the paneer and peas and cook for about 2-3 minutes. Stir in the cream and increase the heat to medium-high. Bring to a rolling boil and cook for about 3-4 minutes.

Paneer

Jerk

Chicken I

Prep Time: 10 mins Total Time: 8 hrs 30 mins Servings per Recipe: 4 Calories 834 kcal Carbohydrates 4.8 g Cholesterol 284 mg Fat 57.2 g Protein 71.1 g Sodium 568 mg

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

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

Directions 1. For marinade mix the following evenly: cloves, onions, cinnamon, orange juice, allspice, ginger, garlic, pepper, soy sauce, and lemon juice. 2. Cover your chicken with the marinade. Place lid on the container. Put everything in the fridge for 7 to 8 hrs. 3. Get a grill hot. Grill the chicken until fully done, time depends on heat level. 7-8 mins each side. Boil extra marinade for 5 mins and use as a coating or discard. 4. Enjoy. 5. NOTE: Traditional jerk chicken in Jamaica is prepared with an open flame.

Jerk Chicken I

41

CABBAGE

Jamaican Style

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 121 kcal Carbohydrates 19.2 g Cholesterol 0 mg Fat 4.8 g Protein 3g Sodium 437 mg

Ingredients 1 head cabbage 2 tbsps olive oil, or as needed 1 small onion, thinly sliced 1/2 chopped green bell pepper 1 green onion, sliced 2 sprigs fresh thyme 1 whole Scotch bonnet chili pepper

1 tsp salt (optional) 1 C. shredded carrots 1/4 C. white vinegar 2 tbsps white sugar

Directions 1. Remove the core of the cabbage, remove outside leaves, and dice the cabbage into pieces. 2. Get a frying pan. Get some olive oil hot. Stir fry green onion, and green peppers for 5 mins. Add salt, bonnet pepper, and thyme into the onions, and keep stirring. 3. Add carrots and cabbage to the pan. Place a lid on the pan. Set heat to low. Cook for 10 mins. 4. Mix in sugar and vinegar. Cover. Let it cook for 3 additional mins. 5. Throw away thyme pieces and bonnet peppers. Let cool. 6. Enjoy.

42

Cabbage Jamaican Style

Beef

Patties I

Prep Time: 25 mins Total Time: 1 hr 5 mins Servings per Recipe: 36 Calories 215 kcal Carbohydrates 15.6 g Cholesterol 33 mg Fat 12.5 g Protein 9.9 g Sodium 667 mg

Ingredients 3 lbs lean ground beef 2 C. seasoned bread crumbs 1 (28 oz.) can tomato sauce 1 bunch (1-inch) pieces green onions 1/4 C. soy sauce 1/4 C. Maggi™ liquid seasoning 1 tbsp salt

1 tbsp pepper 1 tsp vinegar-based hot pepper sauce 2 recipes pie crust pastry 2 eggs 1/4 C. water

Directions 1. Get a big bowl. Combine the following: hot sauce, ground beef, pepper, bread crumbs, salt, tomato sauce, Maggi seasoning, soy sauce, and green onions. 2. Mix evenly with two spoons, or use hands. 3. Heat your oven to 425 degrees. 4. Flatten pie dough to 1/8 an inch, make six circles. Add a tbsp of filling to the middle of each. 5. Fold dough into a semi-circle and press down on the outside edge to seal. 6. Freeze patties for later use or lightly coat them with whisked eggs and put them in the oven for 40 mins. 7. NOTE: If the pie is fresh from the freezer then add 10 more mins in the oven.

Beef Patties I

43

BURGERS

In Jamaica

Prep Time: 2 mins Total Time: 17 mins Servings per Recipe: 6 Calories 531 kcal Carbohydrates 92.6 g Cholesterol 0 mg Fat 9.7 g Protein 17.5 g Sodium 1307 mg

Ingredients 2 tbsps olive oil 2 1/4 C. chopped onion 3 cloves garlic, minced 1 habanero pepper, chopped 1 1/2 tbsps grated fresh ginger root 1 tsp salt 3/4 tsp ground allspice 3/4 tsp ground nutmeg

2 1/4 C. cooked black beans, rinsed and drained 2 1/4 C. cooked long-grain white rice 2 1/2 C. dry bread crumbs 6 hamburger buns, split

Directions 1. Get a frying pan and get 1 tbsp of olive hot. Stir fry garlic and onions for 4 mins. 2. Combine habanero and keep stir frying until everything is soft. Set aside in a bowl. 3. In the same bowl, mix, with your hands: bread crumbs, rice, and beans. Season with: nutmeg, ginger, salt, and allspice. 4. Shape into burgers. 5. Heat oil again in frying pan and fry your burgers for 10 mins. 6. Add buns and enjoy.

44

Burgers In Jamaica

Caribbean Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 2 Calories 398 kcal Carbohydrates 71.6 g Cholesterol 0 mg Fat 10.7 g Protein 6.1 g Sodium 11 mg

Ingredients 1 tbsp vegetable oil 1/2 large onion, sliced 1/2 red apple, cored and sliced 1 pinch curry powder 1 C. water 2/3 C. brown rice

1 tsp dark molasses or treacle 1 small banana, sliced 1 tbsp unsweetened flaked coconut

Directions 1. Get a saucepan. With medium heat, get your oil hot. 2. Stir fry apples and onions until the onions are translucent. Combine your curry and water. 3. Get the water boiling and then mix in rice and molasses. Place a lid on the pan. Set heat to low. Cook for 30 mins. 4. Add banana, and garnish with coconut. 5. Enjoy.

Caribbean Rice

45

OXTAIL

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 425 kcal Carbohydrates 17.6 g Cholesterol 125 mg Fat 22.4 g Protein 38.8 g Sodium 1089 mg

Ingredients 1 lb beef oxtail, cut into pieces 1 large onion, chopped 1 green onion, thinly sliced 2 cloves garlic, minced 1 tsp minced fresh ginger root 1 scotch bonnet chili pepper, chopped 2 tbsps soy sauce 1 sprig fresh thyme, chopped 1/2 tsp salt 1 tsp black pepper

2 tbsps vegetable oil 1 1/2 C. water 1 C. canned fava beans, drained 1 tsp whole allspice berries 1 tbsp cornstarch 2 tbsps water

Directions 1. Get a bowl. Combine the following: pepper, onion, green onion, salt, garlic, thyme, ginger, chili pepper. 2. Add oxtail to the bowl. Toss to coat. 3. Get a frying pan. Get veggie oil hot. Stir fry oxtails and seasoning for 10 mins. 4. Place oxtail in a pressure cooker with one and a half C. of water. Pressure cook oxtails for 25 mins. 5. Combine allspice berries, and fava beans in your frying pan. Heat until lightly boiling. Mix in 2 tbsps of water and mix cornstarch in. Add oxtails to cornstarch. Keep everything simmering until sauce is thick.

48

Oxtail

A Caribbean

Soup of Spinach

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 8 Calories 124 kcal Carbohydrates 16.7 g Cholesterol 0 mg Fat 5.8 g Protein 2.6 g Sodium 667 mg

Ingredients 3 tbsps olive oil 1 onion, chopped 2 stalks celery, chopped 4 cloves garlic, minced 2 tbsps fresh ginger root, minced 1 tbsp sugar 2 tsps sea salt 1/4 tsp ground turmeric 1/4 tsp ground allspice

1/4 tsp ground nutmeg 2 potatoes, peeled and diced 4 C. chopped zucchini 6 C. vegetable stock 1 pinch cayenne pepper 1 C. chopped fresh spinach 1/2 red bell pepper, minced

Directions 1. Get a frying pan. Get your oil hot. Stir fry sugar, onion, ginger, and celery for 5 mins. 2. Combine in salt, nutmeg, allspice, and turmeric, mix evenly. Add zucchini, and potatoes, and veggie stock. 3. Heat everything until boiling. Set heat to low. Let everything lightly boil for 10 mins. Set everything aside. 4. Combine in spinach and cayenne, mix until even. 5. Add bell pepper. 6. Enjoy.

A Caribbean Soup of Spinach

49

KINGSTON

Curry Chicken

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

Ingredients 1/4 C. curry powder, divided 2 tbsps garlic powder 1 tbsp seasoned salt 1 tbsp onion powder 2 tsps salt 1 sprig fresh thyme, leaves stripped 1 pinch ground allspice, or more to taste salt and ground black pepper to taste 2 1/4 lbs whole chicken, cut into pieces 3 tbsps vegetable oil

3 C. water 1 potato, diced 1/2 C. chopped carrots 2 scallions (green onions), chopped 1 (1 inch) piece fresh ginger root, minced 1 Scotch bonnet chili pepper, chopped, or to taste

Directions 1. Get a bowl and combine the following: pepper, 2 tbsps curry, salt, garlic powder, allspice, seasoned salt, thyme, onion powder. 2. Cover your chicken with the dry seasoning evenly. 3. Get a frying pan. Get 2 tbsps of curry and oil hot. Heat for 2 mins. 4. Mix in in chicken. Set heat to medium and combine carrot, water, potato, chili pepper, ginger, and scallions. 5. Place a lid on pan and let chicken simmer for 40 mins. Temp should be 165 degrees. Set chicken aside. Let the gravy get thicker if you like, by continuing to heat, otherwise serve. 6. Enjoy.

50

Kingston Curry Chicken

Jerk

Seasoning

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 26 Calories 10 kcal Carbohydrates 2.4 g Cholesterol 0 mg Fat 0.1 g Protein 0.3 g Sodium 1074 mg

Ingredients 1 1/2 C. allspice 8 C. salt 5 1/2 C. garlic powder 4 C. white sugar 1 C. chipotle chili powder 1/2 C. ground cloves 2 C. dried thyme leaves

2 C. ground black pepper 4 C. cayenne pepper 1 C. ground cinnamon

Directions 1. 2. 3. 4. 5.

Get a bowl. Combine all the spices very evenly. Use something airtight for continually storage and freshness. For every serving of meat. Use one and a half tsps of this mix for seasoning. It will take about an hour of marinating time for best tastes. NOTE: This is very important for other recipes which call for jerk seasoning. Please use this one.

Jerk Seasoning

51

CURRY

Chicken I

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

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

2 skinless, boneless chicken breast halves, cut into 1 1/2-inch pieces 1 C. water 1/2 tsp salt, or to taste

Directions 1. Get a frying pan. Get veggie oil hot. 2. Stir fry habaneros, onion, thyme, tomato, curry powder, and garlic for 7 mins. Add chicken and fry for 5 mins. 3. Add water to the onions and chicken, and set heat to low. Place a lid on pan. Let everything lightly boil for 30 mins. 4. Enjoy.

52

Curry Chicken I

Jamaican

Burrito (Jerk Tofu)

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 386 kcal Carbohydrates 58.4 g Cholesterol 13 mg Fat 11 g Protein 17 g Sodium 1243 mg

Ingredients 3/4 C. jerk marinade 5 tbsps lime juice 2 cloves garlic, diced 1 pinch ground black pepper, or to taste 2 C. pressed tofu, diced Nonstick spray 2 C. diced jicama 1 C. diced pineapple 2 C. cooked rice

1 (15 oz.) can black beans, drained 8 flour tortillas 1/2 C. shredded Monterey Jack cheese 1/2 C. salsa 1/2 C. sour cream

Directions 1. Get a bowl. Mix the following: garlic, half C. marinade, black pepper, one 1/4 C. lime juice. Put everything in a Ziploc bag with tofu. Put in the fridge for 30 mins. 2. Remove marinade. Get a frying pan, coat with nonstick spray. Stir -fry tofu with medium heat for 4 mins. Set aside in a bowl. 3. Stir fry 1/4 C. marinade, jicama, 1 tbsp lime juice, and pineapple for 2.5 mins. Add tofu fry for another 2.5 mins. 4. Each tortilla should have 1/3 C. of tofu, and some rice and beans. Roll to form a burrito. 5. Garnish with sour cream and salsa. 6. Enjoy.

Jamaican Burrito

53

A CARIBBEAN

Soup of Tortilla

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

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

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

Directions 1. Grill chicken breast for 8 mins on each side on a grill or grilling plate. Dice into cubes. 2. Get a big pot. Add water, chicken, carrots, and bouillon. Add the following spices: garlic, allspice, ginger, cinnamon, and thyme. Get it boiling then lower heat to medium. Let everything lightly boil for 10 min. 3. Combine coconut milk, tomato, and pepper sauce. Let cook for 2 more mins. 4. Divide soup into bowls. Garnish with mozzarella and julienned tortilla, and some lime pieces.

54

A Caribbean Soup of Tortilla

Slow Cooker

Caribbean Sandwich

Prep Time: 35 mins Total Time: 6 hrs 35 mins Servings per Recipe: 6 Calories 524 kcal Carbohydrates 42.8 g Cholesterol 133 mg Fat 16.5 g Protein 49.4 g Sodium 808 mg

Ingredients Pulled Turkey: 1/2 C. chopped celery 1/3 C. chopped green onion 1 (2 lb) skinless, boneless turkey breast, cut into 8 oz. chunks 1/2 C. juice from canned pineapple 1/4 C. sweet chile sauce 3 tbsps distilled white vinegar 2 tbsps water 1 tbsp beef bouillon granules 2 tsps garlic powder 6 canned pineapple rings

Coleslaw Topping: 1/4 C. mayonnaise 1 tbsp lemon juice 2 tbsps chopped fresh parsley 1/2 C. chopped onion 2 C. chopped cabbage 1 C. shredded Cheddar cheese salt and black pepper to taste 6 Kaiser rolls, split

Directions 1. Put onions and celery in your slow cooker. Then layer turkey on top. 2. Then season with the following: beef bouillon, pineapple juice, garlic powder, vinegar, sweet chili sauce, and water. 3. Garnish turkey with pineapple rings (the topmost layer). 4. Turn on slow cooker to lowest setting for 7 hours. 5. Get a bowl combine the following: onion, mayo, parsley, and lemon juice. Mix evenly. 6. Add cheddar, cabbage, salt and pepper. Put into the fridge for 5 hours or while slow cooker is going. 7. After 7 hours, break apart the turkey with a utensil. 8. Put turkey on a roll with coleslaw too. 9. Enjoy. Slow Cooker Caribbean Sandwich

55

CHICKEN

and Rice

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

Ingredients 1/2 C. uncooked long-grain white rice 1 C. water 3 tbsps vegetable oil 1/4 C. butter 3 skinless, boneless chicken breast halves 3 fluid oz. dark rum 1 (6 oz.) can broiled-in-butter-style sliced mushrooms 2 1/2 tbsps chicken bouillon granules

2 tsps garlic powder 2 tsps ground black pepper 1 (14 oz.) can coconut milk 1 small banana, sliced

Directions 1. Get a saucepan. Bring water and rice to boil. Set heat to low. Let everything cook for 24 mins. 2. Get a frying pan. Heat oil and butter. Stir fry chicken for 7 mins on each side. 3. Cover chicken with rum. Get a match and set the rum on fire (be careful please). Let the flames burn out. 4. Combine in the following: coconut milk, mushrooms, pepper, garlic powder, and bouillon. Set heat to low. Cook for 11 mins. 5. Enjoy chicken and mushrooms with some rice.

58

Chicken and Rice

Jamaican Wings

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

Ingredients 3 tbsps Jamaican jerk seasoning blend 3 tbsps vegetable oil 3 cloves garlic, diced 1 (1 inch) piece peeled fresh ginger, diced 1 bunch green onions, chopped

12 slices pickled jalapeno peppers 4 lbs chicken wings

Directions 1. Get your blender and mix the following until smooth and even: jalapeno pieces, jerk seasoning, onions, oil, ginger, and garlic. 2. Coat wings with this sauce. Cover the container of wings and sauce. Put everything in the fridge throughout the night. 3. Bake wings in 300 degree preheated oven for 2 hrs. 4. Enjoy.

Jamaican Wings

59

JERK

Chicken II

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

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

1 1/2 tsps ground black pepper 2 tbsps vegetable oil 2 onions, chopped 1 1/2 C. chopped green onions 6 cloves garlic, chopped 2 habanero peppers, chopped

Directions 1. Get a bowl. Put in water and lime juice. Put in your chicken. Make sure it is covered. Set to the side. 2. Get a blender. Blend the following until smooth: black pepper, allspice, veggie oil, thyme, nutmeg, ginger, brown sugar, and salt. 3. Continue blending after adding onions, habaneros, green onions, and garlic. Get everything smooth. 4. Mix blender contents with your chicken. Leave a bit for basting. Cover the chicken with lid and put in the fridge for 3 hours. 5. Get a grill, coated with oil, hot. 6. Grill your chicken until fully cooked making sure to cover with additional marinade that was placed to the side. (The marinade that soaked the chicken should be discarded.) 7. Move and flip chicken often during grilling time. 8. Enjoy. 60

Jerk Chicken II

Montego Bay Chicken

Prep Time: 30 mins Total Time: 1 day 1 hr Servings per Recipe: 6 Calories 279 kcal Carbohydrates 17 g Cholesterol 67 mg Fat 12 g Protein 25.3 g Sodium 309 mg

Ingredients 1 large red onion 3 cloves garlic 1 habanero pepper, seeded 1 tbsp fresh ginger root 1/4 C. olive oil 1/4 C. brown sugar 3 tbsps red wine vinegar 3 tbsps orange juice concentrate, thawed 1 tsp soy sauce

2 tsps ground cinnamon 1/2 tsp ground nutmeg 1/4 tsp ground cloves 1/2 C. chopped cilantro 1/2 tsp salt and pepper to taste 6 skinless, boneless chicken breast halves

Directions 1. Get your food processor. Pulse until the following until minced: ginger, onion, habaneros, and garlic. 2. Combine the following in the process: pepper, olive oil, salt, brown sugar, cilantro, vinegar, cloves, concentrated orange juice, nutmeg, cinnamon and soy sauce. Pulse some more. This is your marinade. 3. Cover chicken with marinade, place a lid on the container. Put everything in the fridge throughout the night. 4. Heat oil grill. 5. Chicken should grilled for 10 mins on each side. 6. Enjoy. 7. NOTE: Discard remaining marinade.

Montego Bay Chicken

61

BEEF

Patties II

Prep Time: 50 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 371 kcal Carbohydrates 24.3 g Cholesterol 57 mg Fat 24.9 g Protein 11.9 g Sodium 467 mg

Ingredients 2 C. all-purpose flour 1 1/2 tsps curry powder 1 dash salt 1/4 C. margarine 1/4 C. shortening 1/3 C. water 2 tbsps margarine 1 lb ground beef 1 small onion, finely diced 1 tsp curry powder

1 tsp dried thyme 1 tsp salt 1 tsp pepper 1/2 C. beef broth 1/2 C. dry bread crumbs 1 egg, beaten

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

Get your oven hot to 400 degrees. Get a bowl and mix the following: salt, 1.5 tsps curry powder, and flour. Combine also to form crumbs: 1/4 C. shortening and margarine. Form a ball-like shape by adding water. Flatten the ball into a cylinder. Slice the cylinder into 10 parts. Flatten each part into a circle. Set everything to the side. Get a frying pan hot with more margarine. Stir fry onions until see-through and stir-fry your beef. 7. Season beef with the following: pepper, 1 tsp curry, thyme, and 1 tsp salt. 8. Stir fry everything until beef is cooked. Then add bread crumps and broth. Lower heat and let contents simmer until no liquid is left. 9. Fill each dough circle with beef and fold into a semi-circle. Flatten the edge with a utensil. Coat the top of each patty with some whisked egg. 10. Bake in oven for 30 mins. 62

Beef Patties II

Burgundy Beef I

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 4 Calories 583 kcal Fat 31 g Carbohydrates 21.9g Protein 32.2 g Cholesterol 125 mg Sodium 1333 mg

Ingredients 1/4 C. all-purpose flour 1 tsp salt 1/2 tsp ground black pepper 2 lbs cubed stew meat 4 tbsps butter 1 onion, chopped 2 carrots, chopped 1 clove garlic, minced 2 C. red wine

1 bay leaf 3 tbsps chopped fresh parsley 1/2 tsp dried thyme 1 (6 oz.) can sliced mushrooms 1 (16 oz.) can canned onions

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

Get a bowl, combine: pepper, salt, and flour. Add in the beef, and stir the contents. Sear the beef in butter, then place everything into a baking dish. Set your oven to 350 degrees before doing anything else. Now begin to stir fry your onions, garlic, and carrots for 7 mins. Add in: the mushroom liquid, wine, thyme, bay leaf, and parsley. Top the meat with this mix and cook everything in the oven for 2.5 hrs with a covering of foil. 8. Take off the foil and add the mushrooms and canned onions. 9. Cook the meat for 35 more mins. 10. Enjoy.

Burgundy Beef I

63

FRENCH

Potato Bake (Au Gratin)

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 4 Calories 499 kcal Fat 25.4 g Carbohydrates 49.3g Protein 19.8 g Cholesterol 77 mg Sodium 683 mg

Ingredients 4 russet potatoes, sliced into 1/4 inch slices 1 onion, sliced into rings salt and pepper to taste 3 tbsps butter 3 tbsps all-purpose flour

1/2 tsp salt 2 C. milk 1 1/2 C. shredded Cheddar cheese

Directions 1. Coat a baking dish with butter and then set your oven to 400 degrees before doing anything else. 2. Add half of the potatoes to the dish and then layer the onions on top. 3. Add the rest of the potatoes and top them with pepper and salt. 4. Begin to heat and stir your butter with salt and flour for 2 mins then add the milk and continue stirring and heating until it has become thick. 5. Add the cheese and continue stirring for 40 more secs until it is all melted. 6. Top the baking dish contents with the melted cheese mix and place a covering of foil over the dish. 7. Cook everything in the oven for 90 mins. 8. Enjoy after cooling for 12 mins.

64

French Potato Bake

Parisian Stew

Prep Time: 10 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 343 kcal Fat 20.1 g Carbohydrates 20g Protein 18.7 g Cholesterol 57 mg Sodium 491 mg

Ingredients 1 1/2 lbs cubed beef stew meat 1/4 C. all-purpose flour 2 tbsps vegetable oil 2 (14.5 oz.) cans Italian-style diced tomatoes 1 (14 oz.) can beef broth 4 carrots, chopped 2 potatoes, peeled and chopped

3/4 tsp dried thyme 2 tbsps Dijon-style prepared mustard salt and pepper to taste

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

Get a bowl, mix: flour and meat. Sear the meat in veggie oil then add some pepper and salt. Now add: thyme, tomatoes, potatoes, broth, and carrots. Get the mix boiling. Place a lid on the pot, set the heat to low, and gently boil the mix for 65 mins. Add in the mustard 10 mins before the simmering is finished, stir the mix, and continue cooking for the remaining time. 7. Enjoy.

Parisian Stew

65

BEEF

Hash

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 320 kcal Fat 14.1 g Carbohydrates 24.6g Protein 24.7 g Cholesterol 81 mg Sodium 1608 mg

Ingredients 2 tbsps butter 2 tbsps extra-virgin olive oil 1 large onion, diced 5 large Yukon Gold potatoes, peeled and cut into 1/4-inch cubes 1 large carrot, coarsely shredded 2 lbs cooked corned beef, cubed

2 tbsps diced fresh parsley 1/4 tsp dried thyme leaves salt to taste (optional) 1/2 tsp ground black pepper, or to taste

Directions 1. Stir fry your onions in melted butter for 19 mins. 2. Now combine in your carrots and potatoes. Cook everything for 16 more mins. Stir the mix every 5 mins. 3. Add some pepper, thyme, salt, parsley, and your corned beef. 4. Cook for another 16 mins with a medium to low heating level. 5. Enjoy.

66

Beef Hash

Irish

Stew I (Tomato, Carrots, and Beef)

Prep Time: 30 mins Total Time: 3 hrs 30 mins Servings per Recipe: 6 Calories 518 kcal Fat 36.1 g Carbohydrates 14.2g Protein 29.4 g Cholesterol 101 mg Sodium 160 mg

Ingredients 2 lbs lean beef stew meat, cut into 1-inch cubes 3 tbsps vegetable oil, divided 2 tbsps all-purpose flour 1 pinch salt and ground black pepper to taste 1 pinch cayenne pepper 2 large onions, diced

1 clove garlic, crushed 2 tbsps tomato paste 1 1/2 C. beer 2 C. diced carrot 1 sprig fresh thyme 1 tbsp diced fresh parsley for garnish

Directions 1. 2. 3. 4.

5.

6. 7. 8.

Get a bowl combine: veggie oil (1 tbsp) and beef cubes. Coat them evenly. Get a 2nd bowl, mix: cayenne, flour, pepper, and salt. Combine both bowls, and make sure all the beef pieces are coated. Fry your beef in the remaining oil in a large pot or Dutch oven. Then add your garlic, onions, tomato paste, and some water. Place a lid on the pot and let the contents simmer for about 7 mins with a lower level of heat. Take half of your beef and add it to the stew and get it boiling. Stir everything nicely. Add your carrots, the remaining beef and beer, and thyme. Place a lid on the pot and set the heat to a very low level and let everything lightly boil for about 1.5 hours. Stir the stew every 35 mins. Add some salt for your own tastes. Top the dish with some fresh parsley before serving. Enjoy.

Irish Stew I

67

CABBAGE,

Potatoes, and Leeks

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 5 Calories 302 kcal Fat 19.7 g Carbohydrates 28.6g Protein 5.3 g Cholesterol 53 mg Sodium 180 mg

Ingredients 1 lb cabbage 1 lb potatoes 2 leeks 1 C. milk salt and pepper to taste

1 pinch ground mace 1/2 C. butter

Directions 1. Boil your cabbage until it is soft. Then boil your potatoes until they are soft as well. Remove all the remaining liquid and shut off the heat. 2. Cut up all your leeks and then lightly boil them in milk until tender. 3. Add some salt to your potatoes then mash them and add in your milk and leeks. 4. Add the cabbage and warm the mix until it is a light green color. 5. Finally mix in your butter and enjoy.

68

Cabbage, Potatoes, and Leeks

Irish

Stew III

Prep Time: 15 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 609 kcal Fat 35.1 g Carbohydrates 43.4g Protein 29.8 g Cholesterol 109 mg Sodium 325 mg

Ingredients 1 tbsp olive oil 2 lbs boneless lamb shoulder, cut into 1 1/2 inch pieces 1/2 tsp salt freshly ground black pepper to taste 1 large onion, sliced 2 carrots, peeled and cut into large chunks 1 parsnip, peeled and cut into large

chunks (optional) 4 C. water, or as needed 3 large potatoes, peeled and quartered 1 tbsp diced fresh rosemary (optional) 1 C. coarsely diced leeks diced fresh parsley for garnish (optional)

Directions 1. Fry your lamb in oil in a Dutch oven. Then add in your pepper and salt. 2. Now combine in your parsnips, carrots and onions. Cook for 2 mins. Then add water. 3. Place a lid on the pot and bring the contents to a boil before setting the heat to low and then simmering for 1 hr and 10 mins. Make sure that after the simmering time your lamb is soft. 4. Add your potatoes and continue lightly boiling the stew for 20 mins. 5. Then add the rosemary and leeks. 6. Remove the lid from the pot and let the potatoes cook until soft. 7. When serving the dish top it with some fresh parsley. 8. Enjoy.

Irish Stew III

69

IRISH

Stew IV (Creamy Dumplings and Chicken)

Prep Time: 20 mins Total Time: 3 hrs Servings per Recipe: 6 Calories 94.4g Fat 9.2 g Carbohydrates 94.4g Protein 33.9 g Cholesterol 58 mg Sodium 2402 mg

Ingredients 2 (10.75 oz.) cans condensed cream of chicken soup 3 C. water 1 C. diced celery 2 onions, quartered 1 tsp salt 1/2 tsp poultry seasoning 1/2 tsp ground black pepper

4 skinless, boneless chicken breast halves 5 carrots, sliced 1 (10 oz.) package frozen green peas 4 potatoes, quartered 3 C. baking mix 1 1/3 C. milk

Directions 1. Combine the following in a Dutch oven: pepper, soup, poultry seasoning, water, salt, chicken, onions, and celery. 2. Place a lid on the pot and simmer after boiling with a low heat for 1 hr and 45 mins. 3. Combine in your carrots and then the potatoes and continue simmering for 35 more mins. 4. Take out the chicken from the mix and shred it with a large fork and then put the meat back in the pot. 5. Add in your peas and let the peas cook for 6 more mins. 6. Get a bowl and combine milk and baking mix to make dough. 7. Take spoonfuls of the dough and put them into the soup while it is simmering (to form dumplings). 8. After you have entered all the dough into the soup. 9. Let everything lightly boil with a lid on the pot for 13 mins. 10. Then remove the lid and let the contents cook for 7 more mins. 11. Enjoy.

72

Irish Stew IV

Potatoes,

Leeks, and Cabbage II

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 250 kcal Fat 12.6 g Carbohydrates 29.8g Protein 5.8 g Cholesterol 26 mg Sodium 217 mg

Ingredients 2 1/2 lbs potatoes, peeled and cubed 4 slices turkey bacon 1/2 small head cabbage, diced 1 large onion, diced 1/2 C. milk

salt and pepper to taste 1/4 C. butter, melted

Directions 1. Cover your potatoes in water and then boil; them for 22 mins. Remove all the water. 2. Add in your milk and mash the potatoes. Then finally season the mash with some pepper and salt. 3. Fry your bacon in a separate pan and then save the liquid fat, and break apart the bacon. Place everything to the side. 4. Cook your onions and cabbage in the bacon fat. 5. Mix the onions and cabbage once they have finished cooking with the mashes potatoes. 6. Put everything in a serving bowl and then add in your melted butter and mix everything evenly. 7. Enjoy.

Potatoes, Leeks, and Cabbage II

73

HAWAII STYLE

Pineapple Chicken

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 640 kcal Fat 45.3 g Carbohydrates 13.5g Protein 43.1 g Cholesterol 170 mg Sodium 1216 mg

Ingredients 1 (2 to 3 lb) whole chicken, cut into pieces 1 tbsp all-purpose flour 2 tsps salt 1 pinch ground white pepper 4 tbsps vegetable oil 1/2 onion, thinly sliced 1 green bell pepper, thinly sliced

1 (8 oz.) can crushed pineapple with juice 2 tsps soy sauce 2 tsps brown sugar 2 tsps cornstarch 2 tsps chicken stock

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

Set your oven to 350 degrees before doing anything else. Get a bowl, combine: pepper, salt, and flour. Dredge your chicken in this mix then brown the chicken all over in hot oil. Once you have browned the chicken layer all the pieces into a casserole dish. Place a covering of foil on the dish and cook the chicken in the oven for 50 mins. Now in the same pan that the chicken was seared in begin to stir fry your bell peppers and onions for 7 mins then add in: brown sugar, soy sauce, and pineapple. 7. Stir the mix then combine your cornstarch in chicken stock and add this to the pan as well. 8. Stir all the contents and let the mix gently boil for 4 mins until it becomes sauce-like. 9. Once the mix is thick top the chicken with it and continue baking everything for 12 more mins. 10. Enjoy.

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Hawaii Style Pineapple Chicken

Maui

Pineapple Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 450 kcal Fat 25.6 g Carbohydrates 45.2g Protein 11.4 g Cholesterol 54 mg Sodium 930 mg

Ingredients 1 tbsp vegetable oil, or more to taste 1 (16 oz.) package Polish sausage, or to taste, cut into 1-inch squares 1 large onion, thinly sliced 1 large green bell pepper, cut into 1-inch squares 3/4 fresh pineapple - peeled, cored, and cut into chunks

2 tbsps cornstarch 1/2 C. pineapple juice, or more to taste 1/3 C. packed brown sugar, or to taste 2 tbsps cider vinegar 2 tbsps soy sauce 2 tsps minced garlic

Directions 1. Stir fry your bell peppers, sausage and onions, in oil, for 10 mins then combine in the pineapple and continue frying everything for 4 more mins. 2. Now get a bowl, combine: cornstarch and pineapple juice. 3. Once the mix is smooth add in: minced garlic, brown sugar, soy sauce, and cider vinegar. 4. Continue mixing everything until the sugar is worked in then add the mix to the sausage and peppers. 5. Let everything simmer for about 7 mins, until everything is thick. 6. Enjoy.

Maui Pineapple Stir Fry

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HAWAII

Lemon Pepper Shrimp

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 404 kcal Fat 30.4 g Carbohydrates 6.8g Protein 25.3 g Cholesterol 244 mg Sodium 954 mg

Ingredients 2 tbsps white sugar 2 tbsps lemon pepper seasoning 1 tbsp minced fresh parsley 2 tbsps finely minced garlic 1 tbsp oyster sauce 1 C. mayonnaise

2 lbs extra large shrimp (16-20), peeled and deveined, tail left on 12 (10 inch) wooden skewers, soaked in water

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

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Get a bowl, combine: mayo, sugar, oyster sauce, lemon pepper, garlic, and parsley. Combine in the shrimp and stir everything. Place a covering of plastic wrap on the bowl and place everything in the fridge for 2 hrs. Not get your grill hot and coat the grate with some oil. Stake your pieces of shrimp onto skewers then grill the kebabs for 2 mins per side. Enjoy.

Hawaiian Lemon Pepper Shrimp

Loco Moco

(Rice and Beef)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 451 kcal Fat 22.8 g Carbohydrates 29.6g Protein 28.8 g Cholesterol 252 mg Sodium 341 mg

Ingredients 1 (8.8 oz.) pouch instant Jasmine rice 1 (.87 oz.) package less sodium brown gravy mix 1 lb extra lean ground beef 1 tbsp olive oil

1 large onion, sliced 4 eggs

Directions 1. Cook your rice in line with the directions on its box. Usually this will require boiling some water and letting the sit in it. 2. Once the rice is done prepare your gravy in the same manner, following the directions. 3. Now being to stir fry your onions for 9 mins in oil. 4. Remove the onions from the pan and begin to fry your patties for 5 mins each side. 5. Remove the burgers then crack your egg in the pan. 6. Fry each egg for 2 mins then flip it and fry the opposite side for 1 mins. 7. Try to avoid breaking the yolk. 8. Cook all your eggs in this manner. 9. Once the eggs are cooked layer an equal amount the following ingredients between your serving plates: cooked jasmine rice, fried onions, 1 burger, a liberal amount of gravy, and 1 fried egg. 10. Enjoy.

Loco Moco

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HULI HULI

(Ginger Chicken)

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

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

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

Directions 1. Get the following boiling: liquid smoke, pineapple, garlic, brown sugar, ginger, Shoyu, Worcestershire, red wine, and ketchup. 2. Once the mix is boiling set the heat to low and let the contents continue to cook for 35 mins. 3. Let the mix lose its heat then reserve 1.5 C. in the fridge. 4. Now add the chicken to the rest of the mix and stir the meat to evenly coat everything with marinade. 5. Place a covering of plastic on the bowl and put everything in the fridge for 5 hrs. 6. Now get your grill hot and oil the grate. 7. For 6 mins each side cook your chicken on the grill. 8. Now begin to baste the meat with the marinade which was set aside and continue grilling for 14 more mins while flipping the meat occasionally. 9. Enjoy.

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Huli Huli

Tropical

Ginger Stew

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

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

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

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

Tropical Ginger Stew

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