Garlic Cookbook: Garlic Recipes Everyone Should Learn [2 ed.]

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Garlic Cookbook Garlic Recipes Everyone Should Learn

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Table of Contents Simply Guacamole and Lime 9 Maria's Guacamole 12 Mediterranean Guacamole 13 Vegetarian Dream Guacamole 14 Fajita Guacamole 15 Backroad Guacamole 16 Black and Yellow Guacamole with Corn 17 Chinese Black Mushroom Fried Rice 18 Indian Pot Pie 20 Meat-Less Pot Pie 21 Chicken & Bacon Pot Pie 24 Beef & Mushroom Pot Pie 26 Lebanese Style Pot Pie 27 Open Pie Herbs and Salami 28 Chipotle Hummus 29 Barbecued Chipotle Meatloaf 30 Chipotle Mac and Cheese 31 Chipotle Tomato Salsa 32 Sweet & Spicy Mustard Chicken Thighs 33

Chipotle Black Beans, Corns & Quinoa Chili 36 Santa Maria Stew 37 Tomatillo Stew 38 Cancun Breakfast 39 Spicy Mexican Quinoa 40 South of the Border Style Pesto 41 Authentic Mexican Salsa Verde 42 East LA Guacamole 43 Potato Soup Curry Style 44 October’s Sweet Potato Soup 45 Tuscan Turkey Meatloaf 48 Mediterranean Meatloaf 49 Sunday’s Dinner Meatloaf 50 Homestyle Dijon Meatloaf 51 Meatloaf Gyros with White Sauce 52 Arabian Lamb Meatloaf 54 Pennsylvania Meatloaf with Potato Garnish 56 Cooper Meatloaf 60 Italian Mozzarella and Bacon Stuffed Mushrooms 61 Bella Burgers 62 Easy Chicken Marsala 63

Alternative Gratin 64 30-Minute Mushroom Rotini 65 Italian Seasoned Buttons 66 Alaskan Trout Dinner 67 Grilled Mushroom Parcel 68 Bell Mushroom Steak Sandwich 69 Chinese Mushroom Saucepan 72 Full Vegetarian Stroganoff 73 Herbed Mushroom Chicken with Rice 74 Parmesan Mushroom Breakfast 75 Florida Style Stuffed Mushroom with Shrimp Cream 76 Herbed Sautéed Mushroom Caps 77 New Hampshire Restaurant Risotto 78 Mediterranean Lentil Risotto 79 Full Veggie Risotto 80 South American Kidney Beans Risotto 81 South of the Border Risotto 84 New Mexican Mesa Risotto 85 Risotto Roots 86 California Risotto 87 Butternut Bacon Risotto 88

Utica Inspired Chowder 89 How to Make a Fresh Corn Chowder 90 Easy Wonton Soup 91 Alternative Egg Drop Soup 92 Chinese Melon Soup 93 Chicken Soup 101 96 Southwest Chicken Soup 97 Chicken Soup Spicy Mexican Style 98 Classical Southern Italiana Chicken Soup 99 Shrimp's Roots Soup 100 Herbed Seafood Soup 101 Mexican Mushroom Chili 102 Easy Southwest Ribs 103 Arizona Navy Bean Dinner 104 Carmen’s Carnitas 105 Mesa Shrimp and Rice 108 Caribbean Coconut Curry 109 North Indian Inspired Curry 110 Bangkok City Curry 111 How to Make Tikka Masala 112 Scallion Mushroom Chicken Stir Fry 113

Ginger Chicken Stir Fry 114 Summer Soy Burgers 115 Provolone Caps Burgers 116 Classical Spanish Beef Patties 117 Pastelon 120 Bistec Encebollao 121

Simply

Guacamole and Lime

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 16 Calories 45 kcal Fat 3.7 g Carbohydrates 3.4g Protein 0.7 g Cholesterol 0 mg Sodium 2 mg

Ingredients 2 avocados 1 small onion, finely chopped 1 clove garlic, minced 1 ripe tomato, chopped 1 lime, juiced

salt and pepper to taste

Directions 1. 2. 3. 4. 5.

Remove the skin from your avocados then place everything into a large dish. Mash the avocados a bit then add in your pepper, onion, salt, garlic, lime juice, and tomato. Mash the mix completely then add in some pepper, salt, and lime juice to your liking. Place everything in the fridge for at least 2 hours then serve. Enjoy.

Simply Guacamole and Lime

9

MARIA'S

Guacamole

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 16 Calories 168 kcal Fat 14.8 g Carbohydrates 10.4g Protein 2.3 g Cholesterol 0 mg Sodium 9 mg

Ingredients 8 ripe Hass avocados - pitted, peeled, and diced 3 roma (plum) tomatoes, chopped 1/2 cup chopped fresh cilantro 4 green onions, chopped 1/2 tsp paprika

4 jalapeno peppers, seeded and minced 4 cloves garlic, finely minced 3 limes, juiced salt and ground black pepper to taste

Directions 1. Place your avocados into a large serving dish then with a large spoon or fork process them until this are smooth. 2. Once the avocados are smooth combine in your paprika, black pepper, tomatoes, salt, cilantro, lime juice, green onions, garlic, and jalapenos. 3. Place of covering of foil or plastic over the dish and put everything into the fridge for about 2 hours. 4. Enjoy.

12

Maria's Guacamole

Mediterranean

Guacamole

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 10 Calories 22 kcal Fat 0.3 g Carbohydrates 4.1g Protein 1.9 g Cholesterol 1 mg Sodium 10 mg

Ingredients 1 1/2 pounds asparagus, cut into small pieces 1 tablespoon fat-free Greek-style yogurt 1 tablespoon lime juice 1/4 cup chopped fresh cilantro 3 green onions, thinly sliced 1/2 jalapeno pepper, minced

1 tablespoon minced garlic 1 tomato, diced 1/2 teaspoon Worcestershire sauce 1 dash hot pepper sauce salt and ground black pepper to taste

Directions 1. Get a steamer insert and put it into a large soup pot. Add in about 3 inches of hot water and get everything boiling. 2. Place your spears of asparagus into the steamer insert, place a lid on the pot, and let everything steam for 7 mins. 3. Place the spears into a blender and process them until they are smooth. 4. Get a bowl, combine in: hot sauce, yogurt, Worcestershire, lime juice, tomato, cilantro, garlic, jalapeno, and green onions. 5. Stir the mix until it is smooth then add in your asparagus and stir everything again. 6. Add in some pepper and salt then place everything in the fridge until it cool. 7. Enjoy.

Mediterranean Guacamole

13

VEGETARIAN

Dream Guacamole

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 214 kcal Fat 17.1 g Carbohydrates 13.7g Protein 6.4 g Cholesterol 0 mg Sodium 595 mg

Ingredients 3/4 cup crumbled tofu 2 avocados - peeled and pitted, divided 1 lime, juiced 1 teaspoon salt 1/2 cup diced onion 3 tablespoons chopped fresh cilantro

2 roma (plum) tomatoes, diced 1 teaspoon minced garlic 1 pinch cayenne pepper (optional)

Directions 1. Add the avocados and tofu to a blender and work them until they are evenly combined. 2. Get a bowl and combine in it with a masher: salt, lime juice, and the rest of avocado. Once the mix is smooth then combine in the garlic, tofu mix, tomatoes, cilantro, and onion. Stir the mix nicely then combine in the cayenne. 3. Place a covering of plastic on the dish and put everything in the fridge for at 2 hours. 4. Enjoy.

14

Vegetarian Dream Guacamole

Fajita

Guacamole

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 168 kcal Fat 14.8 g Carbohydrates 10.4g Protein 2.3 g Cholesterol 0 mg Sodium 238 mg

Ingredients 2 avocados - peeled, pitted, and diced 2 green onions, chopped 1 tablespoon chopped fresh cilantro 1 teaspoon seasoned salt 1/2 tsp fajita seasoning

1 teaspoon ground black pepper 1 teaspoon garlic, minced 1/2 lime, juiced

Directions 1. Get a serving container and combine: lime juice, avocado, garlic, green onion, black pepper, cilantro, seasoned salt, and fajita spice. 2. Begin to mash everything together smoothly. 3. Enjoy.

Fajita Guacamole

15

BACKROAD

Guacamole

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 9 Calories 109 kcal Fat 9.9 g Carbohydrates 5.3g Protein 1.9 g Cholesterol 10 mg Sodium 254 mg

Ingredients 2 avocados - peeled, pitted, and mashed 4 teaspoons lime juice 1/2 cup salsa 3 ounces cream cheese, softened 1/4 tsp rosemary 1 clove garlic, pressed

1/ teaspoon salt 1/2 teaspoon hot pepper sauce

Directions 1. Get a serving container combine: hot sauce, avocado, salt, lime juice, garlic, salsa, rosemary, and cream cheese. 2. Work the mix completely with a masher then place everything into a blender. Continue to pulse the mix until it is evenly combined. 3. Place everything into a serving container again. 4. Enjoy.

16

Backroad Guacamole

Black and Yellow

Guacamole with Corn

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 170 kcal Fat 11.3 g Carbohydrates 16.6g Protein 3.8 g Cholesterol 0 mg Sodium 261 mg

Ingredients 1/2 red bell pepper, minced 1/2 red onion, minced 2 cloves garlic, minced 1/2 (15.25 ounce) can sweet corn, drained 1/2 (15 ounce) can black beans, drained and rinsed 3 ripe avocados, peeled, pitted and sliced 2 tablespoons fresh lime juice

1/4 teaspoon salt 1 pinch ground black pepper, or to taste 1/2 cup chopped fresh cilantro, or more to taste (optional)

Directions 1. Get a bowl, combine: avocado pieces, bell pepper, black beans, red onion, sweet corn, and garlic. Begin to work the mix with a masher then combine your cilantro, black pepper, salt, and lime. Continue to mash everything for 2 more mins. 2. Enjoy.

Black and Yellow Guacamole with Corn

17

CHINESE

Black Mushroom Fried Rice

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 539 kcal Fat 19.8 g Carbohydrates 71.7g Protein 19.9 g Cholesterol 129 mg Sodium 613 mg

Ingredients 6 sticks dried bean curd 1 tbsp shredded black fungus 7 dried black mushrooms boiling water 3 1/4 C. water 2 C. basmati rice 1 tbsp butter or oil 4 eggs, beaten 3 tbsp vegetable oil 1 C. cubed carrots

1 C. chopped yellow onion 4 tbsp minced fresh ginger root 4 tbsp minced garlic 1/2 C. thinly sliced green onions 1 C. frozen peas 3 tbsp tamari 2 tbsp sesame oil fresh ground black pepper

Directions 1. In a bowl of the boiling water, soak the the dried bean curd for about 20 minutes. 2. In another bowl of the boiling water, soak the shredded black fungus and dried black mushrooms for about 20 minutes. 3. In a pan, add 3 1/4 C. of the water and rice on high heat and bring to a boil. 4. Reduce the heat to low and simmer, covered for about 5 minutes. 5. Remove from the heat and keep aside, covered for about 20 minutes. 6. In a non-stick skillet, melt the butter on medium-high heat and scramble the eggs till creamy. 7. Transfer the eggs into a bowl and chop into bits. 8. In another bowl, mix together the carrot, onion, garlic and ginger. 9. In a third bowl, mix together the green onions and frozen peas. 10. Now drain all the water from the bean curd, fungus and mushrooms. 11. Remove the tough bits from the bean and cut the remaining into quarter-inch rings. 12. Slice the mushrooms. 18

Chinese Black Mushroom Fried Rice

13. In a fourth bowl, mix together the bean curd and mushrooms. 14. In a wok, heat 3 tbsp of the vegetable oil on high heat and cook the carrot, onion, garlic and ginger till tender, stirring occasionally. 15. Stir in the bean curd, shredded fungus and mushrooms and stir fry for about 1 minute. 16. Stir in the spring onion, frozen peas and rice. 17. Stir in the eggs, tamari, sesame oil and a few twists of fresh black pepper and remove from the heat..

19

INDIAN

Pot Pie

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 374 kcal Fat 21 g Carbohydrates 40.1g Protein 8.1 g Cholesterol 26 mg Sodium 479 mg

Ingredients 3 tbsp salted butter 1 large sweet onion, chopped 2 cloves garlic, minced 1 tsp salt, divided 1/2 tsp ground black pepper, divided 1 1/2 C. chopped carrots 4 C. chopped yellow potatoes 1 C. whole milk 1 C. half-and-half

1 tbsp ground coriander 1 tbsp ground cumin 2 tsp curry powder 2 tsp garam masala 1 tsp ground ginger 1 1/2 C. frozen peas 1 sheet frozen puff pastry

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a large pan, melt the butter on medium heat and cook the sweet onion, garlic, 1/2 tsp of the salt and 1/4 tsp of the black pepper for about 10 minutes. 3. Stir in the carrots and cook for about 5 minutes. 4. Add the potatoes and stir to combine. 5. In a bowl, add the half-and-half, milk, cumin ,coriander, ginger, curry powder, garam masala, 1/2 tsp of the salt and 1/4 tsp of the pepper and mix till well combined. 6. Add the milk mixture into the pan and bring to a boil. 7. Stir in the peas and cook for about 2-3 minutes. 8. Place the mixture into a 13x9-inch baking dish. 9. Cut the frozen puff pasty into 3 even pieces lengthwise and arrange on the top of the vegetable mixture. 10. Cook in the oven for about 40 minutes.

20

Indian Pot Pie

Meat-Less Pot Pie

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 246 kcal Fat 16.6 g Carbohydrates 20.2g Protein 4.9 g Cholesterol 22 mg Sodium 278 mg

Ingredients 1/3 C. butter 1/2 C. thinly sliced onion 1 stalk celery, thinly sliced 2 cloves garlic, minced 1/3 (12 oz.) package extra-firm tofu, cubed 1/4 C. cubed red potatoes 1/2 tsp oregano

salt and ground black pepper to taste 1/3 C. all-purpose flour 2/3 C. milk 1 1/2 C. vegetable broth 1 C. frozen mixed vegetables 1 pastry for double-crust pie

Directions 1. Set your oven to 425 degrees F before doing anything else. 2. In a large skillet, melt the butter on medium heat and cook for about 10-15 minutes. 3. Add the flour, oregano, salt and black pepper and stir to combine well. 4. Slowly, add the milk, stirring continuously. 5. Cook for about 5 minutes. 6. Stir in the vegetable broth and cook for about 5 minutes. 7. Stir in the frozen vegetables and remove from the heat. 8. Place 1 pie crust into a 9-inch pie pan and press to fit. 9. Place the filling into the pie crust and cover with the second crust. 10. Crimp the edges to seal the filling. 11. with a knife, poke the holes into top crust. 12. Cook in the oven for about 30-35 minutes. 13. Remove from the oven and keep aside to cool for about 10 minutes before serving.

Meat-Less Pot Pie

21

CHICKEN

& Bacon Pot Pie

Prep Time: 25 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 1618 kcal Fat 110.1 g Carbohydrates 66.8g Protein 87.7 g Cholesterol 380 mg Sodium 1204 mg

Ingredients 2 strips turkey bacon 4 tbsp unsalted butter plus additional for greasing 2 medium carrots, chopped 2 stalks celery, chopped 1 medium onion, chopped 3 cloves garlic, finely chopped 3 sprigs fresh thyme, leaves only 1 tsp red pepper flakes 1 (3 1/2) lb. roasted chicken, meat hand-torn into bite-size pieces 2 tbsp all-purpose flour plus additional

for dusting pastry 1 C. chicken stock 2 C. shredded white Cheddar cheese, divided 1 (17.5 oz.) package frozen puff pastry, thawed 1 egg, slightly beaten Salt and black pepper to taste Reynolds Wrap(R) Aluminum Foil

Directions 1. Heat a large skillet on medium heat and cook the bacon till crisp and golden brown. Transfer the bacon onto a paper towel lined plate to drain and then, crumble it. 2. In the same pan, melt the butter with the bacon drippings and cook the carrots, celery, onion, garlic, thyme, red pepper flakes, salt and black pepper for about 10-15 minutes. 3. Stir in the chicken, flour and chicken stock and bring to a boil. 4. Cook till mixture becomes thick and most of the liquid is absorbed. 5. Remove from the heat and stir in half of the cheese, salt and pepper. 6. Place 1 puff pastry sheet onto a lightly floured surface and roll into required size. Place the pastry in a greased 9-inch dish. 7. Place the filling mixture on pastry and top with the remaining cheese and bacon. Roll out the remaining sheet of puff pastry. 24

Chicken & Bacon Pot Pie

8. With a paring knife, score the pastry in a crisscross pattern and arrange on the top of the filling. 9. Fold over and tuck in any remaining pastry. 10. Coat the top pastry with the slightly beaten egg and refrigerator for about 15-30 minutes. 11. Set your oven to 400 degrees F. Line a rimmed baking sheet with a piece of the foil. 12. Place the chilled potpie onto the prepared baking sheet . 13. Cook in the oven for about 20-25 minutes. 14. Serve immediately.

25

BEEF

& Mushroom Pot Pie

Prep Time: 1 hr Total Time: 2 hrs Servings per Recipe: 6 Calories 861 kcal Fat 57.7 g Carbohydrates 53.4g Protein 21.6 g Cholesterol 54 mg Sodium 279 mg

Ingredients 1 (17.5 oz.) package frozen puff pastry, thawed 4 tbsp olive oil 1 C. chopped onion 1 tsp minced garlic 1 C. raw porcini mushrooms 1 C. chopped carrots 1/2 C. chopped celery 1 potato, diced

1 lb. beef tenderloin, cubed 1 bay leaf 1 tsp dried oregano 1 C. dry Marsala wine 2 tbsp chopped fresh parsley 1 egg white

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a large skillet, heat the oil and cook the onions, mushrooms, bay leaf and oregano till soft. 3. Stir in the beef, carrots, celery, potatoes and garlic and cook for about 10 minutes. 4. Stir in the wine and bring to a boil. 5. Reduce the heat and simmer for about 35-45 minutes. 6. Place the beef mixture into pie dish and sprinkle with the parsley. 7. With the pastry, cover the filling and coat with the egg whites. 8. Cook in the oven for about 45-60 minutes.

26

Beef & Mushroom Pot Pie

Lebanese Style Pot Pie

Prep Time: 4 hrs 15 mins Total Time: 4 hrs 50 mins Servings per Recipe: 4 Calories 515 kcal Carbohydrates 33.6 g Cholesterol 101 mg Fat 32.6 g Protein 22.4 g Sodium 524 mg

Ingredients 3 tbsps mashed garlic 1 egg yolk 2 C. chopped fresh spinach 2 boneless skinless chicken breast halves 2 tbsps basil pesto 1/3 C. chopped sun-dried tomatoes

1/4 C. crumbled herbed feta cheese 1 frozen puff pastry sheet, thawed, cut in half

Directions 1. Set your oven at 375 degrees F before doing anything else. 2. Coat chicken breasts with a mixture of mashed garlic and egg yolk in a glass dish before covering it up with a plastic wrap and refrigerating these chicken breasts for at least four hours. 3. Put ½ of the spinach in the center of half of a pastry and then place one piece of chicken breast over it before adding 1 table spoon pesto, sun-dried tomatoes, feta cheese and then the remaining spinach. 4. Wrap it up with the other half of the pastry. 5. Repeat the same steps for the remaining breast pieces. 6. Place all these on a baking dish. 7. Bake in the preheated oven for about 40 minutes or until the chicken is tender. 8. Serve.

Lebanese Style Pot Pie

27

OPEN PIE

Herbs and Salami

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 155 kcal Carbohydrates 3.7 g Cholesterol 39 mg Fat 12.2 g Protein 7.7 g Sodium 253 mg

Ingredients 3/4 tsp chopped fresh parsley 1 clove garlic, minced 1 tsp dried rosemary 1 tsp dried thyme 1 tsp dried marjoram 2 oz thinly sliced salami, chopped

1 (2.2 lb) wheel Brie cheese 1 sheet frozen puff pastry, thawed water 1 egg, beaten

Directions 1. Set your oven at 350 degrees F before doing anything else. 2. Spread a mixture of parsley, marjoram, garlic, rosemary, thyme and salami over one half of vertically sliced brie before placing the other half on top. 3. Now place this in the center of a puff pastry and fold it up before brushing the pastry with beaten eggs. 4. Bake this in the preheated oven for about 30 minutes or until golden brown. 5. Cool it down a little. 6. Serve.

28

Open Pie Herbs and Salami

Chipotle

Hummus

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 20 Calories 90 kcal Fat 3.7 g Carbohydrates 11.9g Protein 2.9 g Cholesterol 0 mg Sodium 235 mg

Ingredients 2 (15.5 oz.) cans garbanzo beans, drained 1/2 C. water 1/4 C. tahini (sesame-seed paste) 1/4 C. fresh lemon juice 2 tbsps olive oil 1 canned chipotle pepper in adobo sauce 2 cloves garlic 1 1/2 tsps cumin

1 (7 oz.) jar roasted red bell peppers, drained 6 oil-packed sun-dried tomatoes, drained 1/2 C. chopped cilantro 1/2 tsp salt ground black pepper to taste

Directions 1. In a food processor, add beans, tahini, chipotle pepper, garlic, oil and lemon juice and pulse till well combined and smooth. 2. Add the remaining ingredients and pulse till chopped finely. 3. Place the hummus in a bowl and refrigerate, covered before serving.

Chipotle Hummus

29

BARBECUED

Chipotle Meatloaf

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 306 kcal Fat 16.2 g Carbohydrates 12.7g Protein 25.8 g Cholesterol 124 mg Sodium 635 mg

Ingredients 2 eggs 1/3 C. hickory flavored barbeque sauce 2 cloves garlic, minced, or to taste 2 chipotle chilies in adobo sauce, minced, or to taste 2 tbsps adobo sauce from chipotle peppers 1 tsp kosher salt 1 tsp coarse ground black pepper

1/2 tsp celery salt 1/2 tsp ground cumin 1 tbsp Worcestershire sauce 1 onion, chopped 1/2 C. dry oatmeal 2 pounds lean ground beef 2 tbsps hickory flavored barbeque sauce

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 9x5-inch loaf pan. 2. In a large bowl, crack the eggs and beat till smooth. 3. Add 1/3 C. of barbecue sauce, adobo sauce, Worcestershire sauce, chipotle chilis, garlic, cumin, celery salt, kosher salt and black pepper and beat till well combined. 4. Add beef, oatmeal and onion and mix till well combined and transfer into the prepared loaf pan evenly and coat the top with the remaining barbecue sauce. 5. Cook in the oven for about 1 hour or till done completely.

30

Barbecued Chipotle Meatloaf

Chipotle

Mac and Cheese

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 10 Calories 556 kcal Fat 31.5 g Carbohydrates 44.2g Protein 23.3 g Cholesterol 98 mg Sodium 986 mg

Ingredients 1 pound elbow macaroni, cooked according to package directions Sauce: 1 quart half and half, divided 1 chipotle pepper from canned chipotles in adobo sauce, or more to taste 5 chicken bouillon cubes 3 cloves fresh garlic, roughly chopped 1 tbsp Spice Islands(R) Onion Powder 1/2 tsp Spice Islands(R) Fine Grind Black Pepper (optional)

1/4 C. Argo(R) OR Kingsford's(R) Corn Starch 2 C. shredded Monterey Jack cheese 2 C. shredded pepperjack cheese Topping: 1 C. shredded pepper jack cheese OR sprinkle with Spice Islands(R) Paprika

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch casserole dish. In a food processor or blender, add half-and-half, chipotle peppers, garlic and bouillon and pulse till well combined. 2. Transfer the mixture into a large pan with the remaining half-and-half, cornstarch, onion powder and black pepper. 3. Bring to a boil, stirring continuously and boil for about 1 minute or till thick and immediately remove from heat. 4. Immediately, add cheese and stir till melted completely and then stir in the cooked macaroni. Transfer the mixture into the prepared casserole dish evenly and top with the desired topping evenly. 5. Cook everything in the oven for about 25-30 minutes or till the top becomes bubbly and golden brown.

Chipotle Mac and Cheese

31

CHIPOTLE

Tomato Salsa

Prep Time: 20 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 14 kcal Fat 0.2 g Carbohydrates 3.2g Protein 0.5 g Cholesterol 0 mg Sodium 299 mg

Ingredients 1 (14.5 oz.) can whole peeled tomatoes 1 fresh jalapeno pepper, seeded 1 chipotle chili in adobo sauce, seeded 1 (1 inch) piece dried ancho chili pepper 1 clove garlic 2 1/2 tbsps chopped onion 1 tbsp chopped fresh cilantro 1 tbsp lemon juice, or to taste 3/4 tsp salt

1/4 tsp white sugar, or to taste 1/4 tsp ground cumin

Directions 1. In a blender, add all the ingredients and pulse till desired consistency. 2. Transfer into a bowl and keep aside till the flavors blend completely.

32

Chipotle Tomato Salsa

Sweet & Spicy

Mustard Chicken Thighs

Prep Time: 20 mins Total Time: 5 hrs Servings per Recipe: 8 Calories 352 kcal Fat 19 g Carbohydrates 13.8g Protein 29.1 g Cholesterol 106 mg Sodium 765 mg

Ingredients 8 large bone-in, skin-on chicken thighs 1/2 C. Dijon mustard 1/4 C. packed brown sugar 1/4 C. red wine vinegar 1 tsp dry mustard powder 1 tsp salt 1 tsp freshly ground black pepper 1/2 tsp ground dried chipotle pepper

1 pinch cayenne pepper, or to taste 4 cloves garlic, minced 1 onion, sliced into rings 2 tsps vegetable oil, or as needed

Directions 1. With a sharp knife, cut 2 (1-inch apart) slashes into the skin and meat to the bone of the chicken thighs crosswise. In a large bowl, mix together all the ingredients except onion and oil and transfer the mixture into a large resealable bag. Add the chicken thighs and shake the bag to coat with marinade evenly and seal the bag tightly. 2. Refrigerate to marinate for about 4-8 hours. 3. Set your oven to 450 degrees F before doing anything else and line a large baking sheet with a lightly greased piece of foil. 4. Spread the onion rings onto the prepared baking sheet evenly and top with chicken thighs. Coat the thighs with oil and sprinkle with seasoning if you like. Cook in the oven for about 35-45 minutes or till done completely. In a large serving platter, place thighs and onion rings. 5. In a small pan, add the baking sheet drippings and cook, stirring occasionally for about 3-4 minutes or till it reduces to half. 6. Serve the chicken and onion rings with the topping of pan sauce.

Sweet & Spicy Mustard Chicken Thighs

33

CHIPOTLE

Black Beans, Corns & Quinoa Chili

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 233 kcal Fat 3.5 g Carbohydrates 42g Protein 11.5 g Cholesterol 0 mg Sodium 540 mg

Ingredients 1 C. uncooked quinoa, rinsed 2 C. water 1 tbsp vegetable oil 1 onion, chopped 4 cloves garlic, chopped 1 tbsp chili powder 1 tbsp ground cumin 1 (28 oz.) can crushed tomatoes 2 (19 oz.) cans black beans, rinsed and drained 1 green bell pepper, chopped

1 red bell pepper, chopped 1 zucchini, chopped 1 jalapeno pepper, seeded and minced 1 tbsp minced chipotle peppers in adobo sauce 1 tsp dried oregano salt and ground black pepper to taste 1 C. frozen corn 1/4 C. chopped fresh cilantro

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

36

Chipotle Black Beans, Corns & Quinoa Chili

Santa Maria Stew

Prep Time: 50 mins Total Time: 1 hr 45 mins Servings per Recipe: 12 Calories 488 kcal Fat 28.2 g Carbohydrates 26.9g Protein 31.8 g Cholesterol 105 mg Sodium 1258 mg

Ingredients 2 tbsp lard 6 lb. boneless beef shoulder, cubed, optional 1 tsp whole coriander seeds 2 onions, chopped 2 potatoes, cubed 2 carrots, chopped 5 cloves garlic, chopped 1 (18.75 oz.) can tomatillos, coarsely chopped 1 (16 oz.) can chopped green chilis

1 (11 oz.) can jalapeno peppers, drained and diced 1 (30 oz.) jar sliced nopalitos, drained and rinsed 2 tsp dried oregano 1 (20 oz.) can hominy, drained 4 tsp cumin seed 2 C. crumbled queso fresco 1/2 C. chopped fresh cilantro

Directions 1. In a large pan, melt the lard on high heat and cook the cubed beef and coriander seeds for about 10 minutes. 2. Stir in the onions, potatoes, carrots, garlic, tomatillos, green chilis, jalapeño peppers, nopalitos, hominy, oregano, cumin seed and water if required and bring to a boil. 3. Reduce the heat to medium-low and simmer, covered for about 45 minutes, stirring occasionally. 4. Divide the stew into serving bowls and serve with a sprinkle of the crumbled cheese and chopped cilantro.

Santa Maria Stew

37

TOMATILLO

Stew

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 614 kcal Fat 35.8 g Carbohydrates 26.1g Protein 48.6 g Cholesterol 136 mg Sodium 108 mg

Ingredients 20 fresh tomatillos, husks removed 2 large tomatoes, chopped 7 serrano chili peppers, chopped 10 fresh chili de arbol peppers, chopped 5 cloves garlic, divided salt to taste

2 lb. beef stew meat, coarsely chopped, optional

Directions 1. In a pan, add the tomatillos, tomatoes, Serrano peppers, chili de arbol peppers and 3 whole garlic cloves on medium-low heat and cook for about 10 minutes. 2. Remove the garlic cloves. 3. In a blender, add the tomatillo mixture and pulse till smooth. 4. Transfer the tomatillo sauce into a bowl. 5. Mince 1 garlic clove and mix into the tomatillo sauce with the salt. 6. Mince 1 more garlic clove. 7. In a skillet, add the beef a minced garlic clove on medium heat and cook, covered for about 30 minutes, stirring occasionally. 8. Place the tomatillo sauce over the beef and reduce the heat and simmer for about 5-10 minutes, stirring occasionally.

38

Tomatillo Stew

Cancun

Breakfast

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 699.8 Fat 44.6g Cholesterol 110.5mg Sodium 1183.0mg Carbohydrates 42.3g Protein 34.0g

Ingredients 2 C. tomatillos, husked and chopped 1/2 C. Poblano chilis, roasted and chopped 1/4 C. yellow onion, minced 2 garlic cloves, minced 3/4 C. chicken broth 2 tbsp whipping cream 3 tbsp fresh cilantro, minced salt and pepper 12 -16 stale corn tortillas, thick ones work the best vegetable oil ( for frying)

1 C. chorizo sausage, cooked and drained, optional 1/2 medium onion, sliced in thin rings 2 C. Monterey jack cheese crema ( garnish)

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. For the sauce in a medium pan, mix together the tomatillos, chilis, chopped onion, garlic, broth and whipping cream and simmer for about 10 minutes. 3. In a blender, add the sauce mixture with cilantro, salt and pepper and pulse till smooth. 4. Cut each tortilla into sixths. 5. In a skillet, add about 1/2-inch of the oil on medium heat and fry the tortillas till chewy but not crispy. 6. In a shallow baking dish, arrange a layer of the tortillas, followed by half of the sauce, chorizo, onion, cheese and remaining sauce. 7. Cook in the oven for about 20-25 minutes. 8. Serve hot with a garnishing of the cream.

Cancun Breakfast

39

SPICY

Mexican Quinoa

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 244 kcal Fat 6.1 g Carbohydrates 38.1g Protein 8.1 g Cholesterol 2 mg Sodium 986 mg

Ingredients 1 tbsp olive oil 1 C. quinoa, rinsed 1 small onion, chopped 2 cloves garlic, minced 1 jalapeno pepper, seeded and chopped 1 (10 oz.) can diced tomatoes with green chili peppers

1 envelope taco seasoning mix 2 C. low-sodium chicken broth 1/4 C. chopped fresh cilantro

Directions 1. In a large skillet, heat the oil on medium heat and stir fry the quinoa and onion for about 5 minutes. 2. Add the garlic and jalapeño pepper and cook for about 1-2 minutes. 3. Stir in the undrained can of diced tomatoes with green chilis, taco seasoning mix and chicken broth and bring to a boil. 4. Reduce the heat to medium-low and simmer for about 15-20 minutes. 5. Stir in cilantro and serve.

40

Spicy Mexican Quinoa

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.

South of the Border Style Pesto

41

AUTHENTIC

Mexican Salsa Verde

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 8 Calories 24 kcal Fat 0.6 g Carbohydrates 4.6g Protein 0.8 g Cholesterol 0 mg Sodium 439 mg

Ingredients 1 lb. tomatillos, husked 1/2 C. finely chopped onion 1 tsp minced garlic 1 serrano chili peppers, minced 2 tbsp chopped cilantro 1 tbsp chopped fresh oregano 1/2 tsp ground cumin

1 1/2 tsp salt 2 C. water

Directions 1. In a pan, add the tomatillos, onion, garlic, chili pepper, cilantro, oregano, cumin, salt and water on high heat and bring to a boil. 2. Reduce the heat to medium-low and simmer for about 10-15 minutes. 3. In a blender, add the tomatillos mixture in batches and pulse till smooth.

42

Authentic Mexican Salsa Verde

East LA

Guacamole

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 24 Calories 48 kcal Fat 3.8 g Carbohydrates 3.7g Protein 0.7 g Cholesterol 0 mg Sodium 3 mg

Ingredients 6 fresh tomatillos, husks discarded and tomatillos rinsed 1 white onion, quartered 2 cloves garlic 2 jalapeno peppers, seeded if desired water, to cover salt to taste

1/4 C. chopped fresh cilantro 1 tbsp fresh lime juice 3 ripe avocados, halved lengthwise and pitted

Directions 1. In a pan, add the tomatillos, onion, garlic, jalapeño peppers and enough water to cover on medium heat and bring them to a boil. 2. Reduce the heat and simmer for about 5-8 minutes. 3. With a slotted spoon, transfer the tomatillos mixture into a blender in batches and pulse till smooth. 4. Add the salt, cilantro and lime juice and pulse for a few seconds to mix. 5. Scoop out the avocado flesh and transfer into the blender and pulse till well combined.

East LA Guacamole

43

POTATO SOUP

Curry Style

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 361 kcal Fat 4.9 g Carbohydrates 63.7g Protein 16.9 g Cholesterol 0 mg Sodium 554 mg

Ingredients 1 tbsp olive oil 1 large onion, minced 6 cloves garlic, minced 2 pinches red pepper flakes 1/2 tsp ground turmeric 1 1/2 tsp garam masala 1 C. lentils

4 C. vegetable broth 2 sweet potatoes, peeled and cut into 1/2-inch cubes 4 C. chopped fresh spinach salt to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion and garlic for about 2-4 minutes. 2. Stir in the red pepper flakes, turmeric and garam masala and cook for about 2 minutes. 3. Stir in the lentils and broth and bring to a boil. 4. Reduce the heat to low and cook, covered for about 15 minutes. 5. Stir in the sweet potatoes and bring to a boil. 6. Reduce the heat to low and simmer, covered for about 10 minutes. 7. Stir in the spinach and simmer for about 3-5 minutes. 8. Season with the salt and serve.

44

Potato Soup Curry Style

October’s

Sweet Potato Soup

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 226 kcal Fat 8.5 g Carbohydrates 34.5g Protein 3.6 g Cholesterol 6 mg Sodium 337 mg

Ingredients 3 tbsp extra-virgin olive oil 1 C. diced onion 1 tbsp minced garlic 1 quart vegetable broth 2 1/2 lb. sweet potatoes, peeled and cubed 10 slices nickel-sized slices fresh ginger 1 tbsp finely chopped cilantro

1/2 tsp ground cumin 1/2 tsp cayenne pepper salt and ground black pepper to taste 1/2 C. sour cream

Directions 1. In a large pan, heat the oil on medium-high heat and sauté the onion for about 5 minutes. 2. Add garlic and sauté for about 2-3 minutes. 3. Stir in the vegetable broth, sweet potatoes, ginger, cilantro, cumin, cayenne pepper, salt and ground black pepper and bring to a boil. 4. Reduce the heat and simmer for about 30 minutes. 5. Remove the pan from the heat and with an immersion blender, blend till smooth. 6. Season with the salt and ground black pepper. 7. Serve with the topping of a dollop of the sour cream.

October’s Sweet Potato Soup

45

TUSCAN

Turkey Meatloaf

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 3 Calories 402.1 Fat from Fat 12 Cholesterol 198.3mg Sodium 763.8mg Carbohydrates 14.6g Protein 51.8g

Ingredients 1 lb. lean ground turkey breast 1 small onion, diced 1/2-1 tsp minced garlic 1 C. shredded mozzarella cheese, divided 1/3 C. spaghetti sauce 2 tbsp spaghetti sauce 1 egg

3 tbsp grated parmesan cheese 4 tbsp Italian seasoned breadcrumbs 2 tsp Italian seasoning

Directions 1. Before you do anything, preheat the oven to 425 F. 2. Coat a 6 C. muffin pan with a cooking spray or some oil. 3. Get a mixing bowl: Combine in it the turkey, diced onion, 3/4 C. mozzarella cheese, 1/3 C. spaghetti sauce, the egg, parmesan cheese, bread crumbs, and Italian seasoning. 4. Press the mixture into the muffin C. Spread over the remaining 2 tbsp of spaghetti sauce. 5. Top them with the rest of the mozzarella cheese. Place the pan in the oven and let them cook for 22 min. 6. Serve your meatloaf muffins warm. 7. Enjoy.

48

Tuscan Turkey Meatloaf

Mediterranean Meatloaf

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 1 Calories 3050.0 Fat 214.4g Cholesterol 1012.1mg Sodium 3779.2mg Carbohydrates 88.9g Protein 183.7g

Ingredients 2 eggs 1/2 C. dry breadcrumbs 1/2 tsp salt 1/4 tsp black pepper 1 lb. ground beef 1 lb. ground lamb 2 tbsp olive oil

1 medium onion, chopped 4 garlic cloves, minced 1 tsp dried thyme 1 tsp dried basil 1/2 C. ketchup 1 tbsp Worcestershire sauce

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

Before you do anything, preheat the oven to 350 F. Coat a bread pan with a cooking spray or some oil. Place a large pan over medium heat. Heat in it the olive oil. Cook in it the onion with basil, thyme and garlic for 4 min. Turn off the heat and let them lose heat for a while. Transfer the mixture to a mixing bowl. Mix into it the meats with the rest of the ingredients. Shape the mixture into a meatloaf and place it in the greased pan. Put it in the oven and let it cook for 1 h. Allow the meatloaf to rest for 6 min. Serve it with your favorite toppings. Enjoy.

Mediterranean Meatloaf

49

SUNDAY’S DINNER

Meatloaf

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 515.9 Fat 21.2g Cholesterol 138.1mg Sodium 1757.0mg Carbohydrates 40.8g Protein 36.7g

Ingredients 1 lb. lean ground beef 3/4 C. uncooked regular oats 1/2 C. milk 2 tbsp minced onions 1 -2 minced garlic clove 2 tbsp minced green peppers 1 large egg 1 tsp Worcestershire sauce 1/2 tsp salt

1/4 tsp dry mustard 1/4 tsp pepper 1 (12 oz.) bottles chili sauce 3 packaged cheddar cheese slices, cut into strips 4 -6 slices crispy turkey bacon

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Coat a bread pan with a cooking spray or some oil. 3. Get a mixing bowl: Mix in it the beef with oats, milk, onion, garlic, green pepper, egg, Worcestershire sauce, and salt. 4. Shape the mixture into a meatloaf and place it in the greased pan. 5. Place it in the oven and let it cook for 42 to 46 min. Spread the chili sauce over it. 6. Place it back in the oven and cook it for 22 to 26 min. 7. Once the time is up, lay the cheese slices and bacon on top. Cook it in the oven for an extra 5 min. 8. Allow the meatloaf to rest for 11 min. Serve it with your favorite toppings. 9. Enjoy.

50

Sunday’s Dinner Meatloaf

Homestyle

Prep Time: 10 mins

Dijon Meatloaf

Total Time: 55 mins Servings per Recipe: 8 Calories 457.9 Fat 23.6g Cholesterol 140.3mg Sodium 947.4mg Carbohydrates 37.0g Protein 25.7g

Ingredients Meatloaf 1 1/2 lbs. ground beef 2 eggs 2 C. Homestyle herb seasoned stuffing mix 2 garlic cloves, minced 1/2 C. chopped onion 2 C. shredded cheddar cheese 2 tbsp parsley

Sauce 2 C. ketchup 3/4 C. brown sugar 1 tbsp Dijon mustard

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

Before you do anything, preheat the oven to 350 F. Coat 4 small pans with a cooking spray or some oil. Get a mixing bowl: Whisk in it the eggs. Add to it the rest of the meatloaf ingredients. Shape the mixture into 4 small meatloaves. Get a mixing bowl: Mix in it all the sauce ingredients. Spread it over the meatloaves. Place them in the oven and let them cook for 46 to 52 min. Allow your meatloaves to rest for 5 to 10 min then serve them. Enjoy.

Homestyle Dijon Meatloaf

51

MEATLOAF GYROS

with White Sauce

Prep Time: 20 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 545.7 Fat 29.4g Cholesterol 110.3mg Sodium 891.6mg Carbohydrates 41.0g Protein 28.2g

Ingredients 1 egg, beaten 6 garlic cloves, minced 3 tbsp dried oregano 1 1/2 tsp kosher salt 1 tsp pepper 1 lb. ground lamb 1 lb. ground beef 8 whole gyro-style pita bread 3 tbsp olive oil, divided 16 slices tomatoes 8 slices sweet onions, halved

Tzatziki Sauce 1 C. plain yogurt 1 medium cucumber, peeled, seeded and chopped 2 tbsp lemon juice 2 garlic cloves, minced 1/2 tsp salt 1/4 tsp pepper

Directions 1. 2. 3. 4. 5.

To prepare the meatloaf: Before you do anything, preheat the oven to 350 F. Coat a bread pan with a cooking spray or some oil. Get a mixing bowl: Mix in it the lamb, beef, egg, garlic, oregano, kosher salt and pepper. Shape the mixture into a meatloaf. Place it in the greased pan. Place it in the oven and let it cook for 65 to 72 min. 6. Place it aside to cool down completely. Refrigerate it for 1 h 30 min. 7. To prepare the sauce: 8. Get a small mixing bowl: Stir in it the yogurt, cucumber, lemon juice, garlic, salt and pepper. 9. Lay on it a piece of cling foil. Place it in the fridge until you are ready to serve it. 10. Coat the pita breads with 1 tbsp of oil. Heat them in a skillet for 1 min on each side. 11. Place the tomato slices in the pita breads followed by onion, meatloaf slices, and tzatziki 52

Meatloaf Gyros with White Sauce

sauce. 12. Serve your gyros sandwiches with your favorite toppings. 13. Enjoy.

53

ARABIAN

Lamb Meatloaf

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 822.9 Fat 52.5g Cholesterol 200.8mg Sodium 1047.0mg Carbohydrates 55.7g Protein 38.8g

Ingredients 1 lb. lean ground beef 1 lb. ground lamb 2 eggs 1 C. milk 1/2 C. rolled oats 1/2 C. chopped parsley 1 C. minced onion 1/2 C. red pepper, minced 1/2 lemon, juice 1/2 grated orange, zest 1 C. pine nuts 1 C. white raisins 1 tsp ground allspice 1 tsp dried thyme 1 1/2 tsp salt 1 tsp black pepper 2 cloves garlic, minced 3 tbsp Worcestershire sauce 2 tbsp clarified butter

Sauce 2 tbsp butter 1 C. chopped onion 1/2 C. chopped green pepper 1 bay leaf 1 clove garlic, minced 1 lemon, juice 1/2 C. white raisins 1 tsp dried thyme 1 tsp ground allspice 4 C. canned tomatoes, with their juice 2 tbsp tomato paste 3 tbsp chopped parsley

Directions 1. 2. 3. 4. 5. 6. 54

To prepare the meatloaf: Before you do anything, preheat the oven to 350 F. Coat a bread pan with a cooking spray or some oil. Get a mixing bowl: Mix in it the lamb with beef. Get a bowl: Whisk in it the oats with milk and eggs. Let them sit for few minutes. Add the mixture to the meat with rest of the ingredients except for butter. Arabian Lamb Meatloaf

7. Form the mixture into a meatloaf. Place it in the greased pan. Pour over it the clarified butter. 8. Cook it in the oven for 60 min. 9. To prepare the sauce: 10. Place a pan over medium heat. Melt in it the butter. Cook in it the onion with green pepper and bay leaf for 6 min. 11. Stir in the garlic, lemon raisins, tomato, thyme, allspice, a pinch of salt and pepper. 12. Let them cook for 35 min over low heat. Add the tomato paste and stir them well. 13. Let the sauce cook for 16 min. Fold the parsley into the sauce. 14. Spoon it over the meatloaf then serve it. 15. Enjoy.

55

PENNSYLVANIA

Meatloaf with Potato Garnish

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 6 Calories 414.6 Fat 16.1g Cholesterol 115.6mg Sodium 858.3mg Carbohydrates 37.1g Protein 29.5g

Ingredients 1 tsp vegetable oil 3 green onions, chopped 2 garlic cloves, minced 1 carrot, diced 1 stalk celery, diced 1 sweet green pepper, diced 1 egg 1/4 C. chili sauce 1/2 C. dry breadcrumbs 1 tsp salt 1/2 tsp dried basil 1/4 tsp dried thyme 1/4 tsp dry mustard 1/4 tsp pepper 1 1/2 lbs. lean ground beef

Topping 4 potatoes, peeled and quartered 1/2 C. buttermilk 1 tbsp butter 1/2 tsp salt 1/2 tsp pepper

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9. 56

To prepare the meatloaf shell: Before you do anything, preheat the oven to 350 F. Coat a pie pan with a cooking spray or some oil. Place a large skillet over medium heat. Heat in it the oil. Sauté in it the onions, garlic, carrot, celery and green pepper for 7 min. Turn off the heat and let the mixture cool down for a while. Get a mixing bowl: Whisk the egg with chili sauce and 2 tbsp of water. Add the cooked veggies mixture with beef, crumbs, salt, basil, thyme, mustard and pepper. Press the mixture into the pie dish. Place it in the oven and let it cook for 1 h. Pennsylvania Meatloaf with Potato Garnish

10. To prepare the filling: 11. Bring a large saucepan of water to a boil. Cook in it the potatoes for 18 min until they become soft. 12. Get a large mixing bowl: Mash in it the potatoes until they become smooth. 13. Add the buttermilk, butter, salt and pepper. Use a hand mixer to blend them smooth. 14. Pour the mixture into the meatloaf pan. place it back in the oven and let it cook for 2 min. 15. Serve your meatloaf pie with your favorite toppings. 16. Enjoy.

57

COOPER

Meatloaf

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 635.9 Fat 39.3g Cholesterol 242.4mg Sodium 2404.2mg Carbohydrates 26.9g Protein 43.3g

Ingredients Meatloaf 1 lb. ground beef 2 eggs 1/2 C. breadcrumbs 2 tbsp Italian seasoning 1/4 C. chili sauce 2 tsp salt 2 tsp pepper 2 tsp garlic 1/4 C. chopped onion

Filling 8 -12 oz. cooper sharp cheese 1 frozen chopped spinach Garnish 1 (8 oz.) cans tomato paste

Directions 1. To prepare the meatloaf: Slice the cheese. Prepare the spinach by following the instructions on the package. 2. Before you do anything, preheat the oven to 350 F. 3. Coat a bread pan with a cooking spray or some oil. 4. Get a mixing bowl and combine in it all the meatloaf ingredients. 5. Place a wax sheet over a boar. Pour over it the meat mixture into flatten it into a rectangle. 6. Lay over it the cheese slices followed by the spinach. Grab the sides a baking sheet. 7. Roll it tightly over the filling. Pinch the edges to seal them. Place the meatloaf roll in a baking dish. 8. Pour over it the tomato paste. Cook it in the oven for 36 to 46 min. Serve it warm. 9. Enjoy.

60

Cooper Meatloaf

Italian

Prep Time: 20 mins

Mozzarella and Bacon Stuffed Mushrooms

Total Time: 30 mins Servings per Recipe: 1 Calories 18.3 Fat 1.0g Cholesterol 2.9mg Sodium 46.4mg Carbohydrates 1.0g Protein 1.2g

Ingredients 1 lb. mushroom 3 slices turkey bacon, chopped 1/2 C. chopped onion 1 clove garlic, chopped 1 C. shredded mozzarella cheese 1/2 C. soft breadcrumbs

1/4 tsp oregano 1/4 tsp salt

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 375 F. Cut off the mushroom stems and chop them. Place the mushroom caps aside. Place a pan over medium heat. Heat in it a splash of oil. Cook in it the garlic with onion, mushroom stems, bacon, a pinch of salt and pepper. Let them cook for 6 min. Add the rest of the ingredients. Let them cook to make the filling. 6. Spoon the filling into the mushroom caps. Place them on a baking sheet. 7. Place the pan in the oven and let them cook for 11 min. 8. Sprinkle some cheese on top then cook them for an extra 2 min. 9. Serve your cheesy mushroom caps warm. 10. Enjoy.

Italian Mozzarella and Bacon Stuffed Mushrooms

61

BELLA

Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 554.2 Fat 20.9g Cholesterol 19.6mg Sodium 801.9mg Carbohydrates 76.3g Protein 21.0g

Ingredients 4 large portabella mushrooms 1/4 C. balsamic vinegar 2 tbsp olive oil 1 tsp dried basil 1 tsp dried oregano 2 -4 cloves garlic, minced salt and pepper 4 oz. sliced provolone cheese 4 whole wheat rolls sliced tomatoes

romaine lettuce leaf sliced grilled onion Dijon mustard

Directions 1. 2. 3. 4.

Cut off the mushroom stems and discard them. Lay the mushroom caps on a lined up baking sheet with the smooth side facing up. Season them with some salt and pepper. Get a mixing bowl: Mix in it the vinegar, oil, basil, oregano, and garlic to make the marinade. 5. Drizzle it all over the mushroom caps. Let them sit for 12 to 16 min. 6. Before you do anything, preheat the grill and grease it. 7. Drain the mushroom caps and reserve the marinade. Place them over the grill. 8. Let the mushroom cook for 3 to 4 min on each side. Baste them with the reserved marinade every once in a while. 9. Lay on them the cheese slices and cook them for an extra minute. 10. Place the cheesy mushroom in a bread rolls with your favorite toppings and sauce. 11. Enjoy. 62

Bella Burgers

Easy

Chicken Marsala

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 2 Calories 739.6 Fat 46.0g Cholesterol 207.2mg Sodium 569.1mg Carbohydrates 8.1g Protein 61.7g

Ingredients 1 lb. boneless skinless chicken breast kosher salt pepper 3 tbsp olive oil 6 oz. cremini mushrooms, sliced 2 garlic cloves, minced

1/2 C. dry marsala 1/3 C. heavy cream 2 oz. crumbled gorgonzola 2 tbsp chopped Italian parsley

Directions 1. Cut the chicken breast into 3/4 inch slices. Sprinkle over them some salt and pepper. 2. Place a pan over medium heat. Heat in it 2 tbsp of oil. Cook in it half of the chicken slices for 2 to 3 min on each side. 3. Drain them and place them aside. Repeat the process with the remaining chicken slices. 4. Heat 1 tbsp of oil in the same pan. Cook in it the mushroom with a pinch of salt for 4 min. 5. Stir in the garlic and cook them for 1 min. Stir in the marsala and let them cook for 2 to 3 min. 6. Add the cream and cook them for 2 min. Stir in 2/3 of the gorgonzola cheese. Stir them until they melt. 7. Adjust the seasoning of the sauce. Stir in the cooked chicken stripes and heat them for few minutes. 8. Garnish your creamy chicken and mushroom skillet with some parsley, and the remaining cheese. 9. Enjoy.

Easy Chicken Marsala

63

ALTERNATIVE

Gratin

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 328.1 Fat 26.1g Cholesterol 72.5mg Sodium 321.4mg Carbohydrates 12.9g Protein 14.7g

Ingredients 1/4 C. butter 2 lbs. mushrooms, sliced 3 garlic cloves, minced 2/3 C. sour cream salt and pepper 2 tbsp all-purpose flour 1/4 C. chopped parsley

1 C. shredded mozzarella cheese

Directions 1. Before you do anything, preheat the oven to 400 F. Coat a casserole dish with a cooking spray. 2. Place a pan over medium heat. Heat in it the butter. Cook in it the mushroom for 4 min. 3. Add the garlic and cook them for 1 min. 4. Get a mixing bowl: Mix in it the sour cream with flour, a pinch of salt and pepper. 5. Stir it into the mushroom. Cook them until they start boiling. 6. Spoon the mixture into the greased dish. Top it with shredded mozzarella and parsley. 7. Place the casserole in the oven and let it cook for 12 to 16 min. 8. Serve it warm with some rice or noodles. 9. Enjoy.

64

Alternative Gratin

30-Minute

Mushroom Rotini

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 477.1 Fat 9.5g Cholesterol 17.0mg Sodium 664.0mg Carbohydrates 79.6g Protein 18.8g

Ingredients 12 oz. rotini noodles 1 tbsp olive oil 3 cloves garlic, minced 1 C. onion, chopped 1 tbsp thyme 4 C. mixed mushrooms, sliced 2 tbsp all-purpose flour 2 C. milk 2 C. spinach, rinsed well & chopped

1/2 C. basil, chopped 1 tsp salt ground pepper grated parmesan cheese

Directions 1. Place a skillet over medium heat. Heat in it the oil. Sauté in it the thyme with onion and garlic for 2 min. 2. Stir in the mushroom and cook them for 7 to 9 min. 3. Add the flour and mix them for 1 min while cooking. Stir in the milk gradually. 4. Let them cook until they start boiling. Let them cook for 3 min stirring them all the time until they become thick. 5. Add the spinach with basil, a pinch of salt and pepper. Cook them for 4 min. 6. Serve your creamy mushroom and spinach skillet with some noodles. 7. Enjoy.

30-Minute Mushroom Rotini

65

ITALIAN

Seasoned Buttons

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 151.5 Fat 15.3g Cholesterol 40.0mg Sodium 137.7mg Carbohydrates 2.8g Protein 2.3g

Ingredients 3 oz. butter 2 garlic cloves, crushed 13 oz. button mushrooms, wiped clean salt black pepper 1/4 tsp cayenne pepper 2 tbsp parsley, chopped

1 tbsp basil, chopped bread, assorted crusty

Directions 1. 2. 3. 4. 5.

66

Place a pan over medium heat. Heat in it the butter. Sauté in it the garlic for 1 min. Stir in the mushroom. Cook them for 5 min over high heat. Stir in the cayenne, parsley, basil, a pinch of salt and pepper. Let them cook for 2 min. Serve your herbed mushroom skillet warm as a side dish or a topping. Enjoy.

Italian Seasoned Buttons

Alaskan

Trout Dinner

Prep Time: 5 mins Total Time: 32 mins Servings per Recipe: 5 Calories 825.8 Fat 53.8g Cholesterol 221.6mg Sodium 304.0mg Carbohydrates 10.5g Protein 73.6g

Ingredients 5 (3/4 lb.) trout, cleaned and dried 1/2 C. olive oil 5 cloves garlic, chopped ground black pepper salt 1/2-3/4 lb. mushrooms 1/4-1/2 C. butter

4 tbsp fine dry breadcrumbs 4 green onions, sliced 3 fresh lemons 2 tbsp minced parsley

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Brush the whole trout with some olive oil. Season it with some salt and pepper. 3. Lay half of the mushroom slices in the bottom of a casserole dish. Top it with the trout fish. 4. Sprinkle the bread crumbs over it followed by the parsley garlic and green onion. 5. Play a small pan over medium heat. Heat in it the butter with olive oil and the juice of 2 lemons. 6. Drizzle the mixture over the trout fish. Place it in the oven and let it cook for 22 to 26 min. 7. Place a skillet over medium heat. Heat in it some butter. Cook in it the remaining mushroom for 3min. 8. Lay it over the baked trout fish then serve it warm with some rice. 9. Enjoy.

Alaskan Trout Dinner

67

GRILLED

Mushroom Parcel

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 51.0 Fat 2.1g Cholesterol 0.0mg Sodium 9.4mg Carbohydrates 6.5g Protein 4.0g

Ingredients 1 lemon 1 tbsp dried parsley 1/2 tbsp olive oil 3 garlic cloves, minced 2 green onions, chopped

1 lb. mushroom, cleaned salt and pepper

Directions 1. Before you do anything, preheat the grill and grease it. 2. Place the mushroom in a large piece of oil. Crumble the sides to prevent the juices from spilling. 3. Add to it the lemon juice and zest with the remaining ingredients. Toss them to coat. 4. Place the mushroom parcel over the grill. Let it cook for 7 to 8 min. 5. Serve it warm as a side dish or topping. 6. Enjoy.

68

Grilled Mushroom Parcel

Bell

Mushroom Steak Sandwich

Prep Time: 45 mins Total Time: 45 mins Servings per Recipe: 4 Calories 699.1 Fat 27.4g Cholesterol 120.2mg Sodium 1063.5mg Carbohydrates 66.8g Protein 47.0g

Ingredients 2 onions, sliced 2 tbsp butter 2 tbsp oil 1 lb. white button mushrooms, sliced 2 tbsp minced garlic 1 C. beef broth 3 tbsp whipping cream 3 tbsp ketchup

1 tbsp Worcestershire sauce 2 tsp Dijon mustard 1 lb. cooked leftover steak salt and pepper 1 large green bell pepper, seeded and sliced sliced mozzarella cheese 1 loaf unsliced bread halved lengthwise

Directions 1. Before you do anything, preheat the oven broiler. 2. Coat each bread half with butter. Broil the bread for 2 to 4 min until it becomes crisp. 3. Place a pan over medium heat. Heat in it the oil. Cook in it the onion with a pinch of salt and pepper for 4 min 4. Stir in mushroom with garlic. Cook them for 4 min. Add more butter or oil if needed. 5. Drain the mushroom mix and place it aside. Stir the beef broth with Worcestershire sauce and black pepper into the same pan. 6. Heat them for 3 min. Stir in the whipping cream, ketchup and mustard. Let them cook for another 3 min over low heat. 7. Stir in the mushroom mixture with beef slices. Let them cook for 4 min over low heat. 8. Lay the bottom half of the bread on a large plate. Lay over it some cheese slices. 9. Top it with the steak and mushroom mixture. Lay over it the bell pepper slices, followed some extra cheese slices. 10. Cover them with the top bread half. Slice the sandwich into serving slices then serve them right away. 11. Enjoy. Bell Mushroom Steak Sandwich

69

CHINESE

Mushroom Saucepan

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 8 Calories 77.4 Fat 6.9g Cholesterol 0.0mg Sodium 254.5mg Carbohydrates 2.5g Protein 1.9g

Ingredients 1/8 C. extra virgin olive oil 1/8 C. sesame oil 1/4 C. white vinegar 2 tbsp soy sauce 2 tbsp chopped garlic

5 C. mushrooms 2 tbsp sliced green onions

Directions 1. Place a heavy saucepan over medium heat. Stir in it the oil, vinegar, soy sauce, garlic and mushrooms. 2. Cook them until they start boiling. Lower the heat and let them cook for an extra 16 min. 3. Drain the mushrooms and transfer them to a serving plate. 4. Garnish them with green onions then serve it warm. 5. Enjoy.

72

Chinese Mushroom Saucepan

Full Vegetarian Stroganoff

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 460.2 Fat 9.3g Cholesterol 0.0mg Sodium 517.4mg Carbohydrates 79.2g Protein 14.6g

Ingredients 1 (6 C.) packages pasta, egg-free ribbon noodles 1/4 C. margarine, vegan 1 onion, minced 16 oz. portabella mushrooms, sliced 2 garlic cloves, minced 2 C. vegetable broth, beef flavored 1 tsp salt 1 tsp black pepper

1 tbsp Worcestershire sauce, vegan 1/4 C. flour 1 C. vegan sour cream

Directions 1. Prepare the noodles by following the instructions on the package. 2. Place a pan over medium heat. Heat in it the margarine. Cook in it the onion with mushroom for 5 min. 3. Stir in the garlic and cook them for 1 min. 4. Place a saucepan over medium heat. Heat in it the broth until it starts boiling. 5. Stir in the salt, pepper and Worcestershire sauce. Add the flour and mix them well. 6. Let them cook until the sauce become thick. Add the sauce to the mushroom skillet. 7. Add the sour cream and stir them well. Serve your creamy mushroom right away with noodles. 8. Enjoy.

Full Vegetarian Stroganoff

73

TUESDAY’S DINNER

(Herbed Mushroom Chicken with Rice)

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 779.0 Fat 34.0g Cholesterol 137.3mg Sodium 4189.8mg Carbohydrates 80.8g Protein 39.0g

Ingredients 1 tbsp olive oil 6 chicken thighs 1/2 tsp salt 1/2 tsp black pepper 2 tbsp butter 16 oz. button mushrooms, sliced 1 C. yellow onion, sliced 1 tbsp garlic, minced 2 tbsp all-purpose flour 2 tbsp tomato paste 2 C. dark chicken stock 2 tbsp rosemary leaves, chopped

4 C. steamed cooked white rice 2 tbsp parsley leaves, chopped Country Spice Mix 2 1/2 tbsp paprika 2 tbsp salt 2 tbsp garlic powder 1 tbsp black pepper 1 tbsp onion powder 1 tbsp cayenne pepper 1 tbsp dried oregano 1 tbsp dried thyme

Directions 1. Rub the chicken thighs with the spice mix, some salt and pepper. 2. Place a skillet over medium heat. Heat in it the oil. Cook in it the chicken thighs for 4 to 5 min on each side. 3. Drain them and place them aside. Heat the butter in the same pan. Cook in it the mushroom for 5 min. 4. Stir in the onion with garlic. Cook them for 4 min. Add the flour and cook them for another 4 min while stirring them all the time. 5. Stir in the tomato paste with stock and rosemary. Let them cook until they start boiling. 6. Stir in the chicken back lower the heat. Let them cook for 35 min. 7. Once the time is up, flip the chicken thighs and cook them for an extra 35 min. 8. Serve your chicken and mushroom skillet warm with some rice. 9. Enjoy. 74

Herbed Mushroom Chicken with Rice

Parmesan

Mushroom Breakfast

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 478.7 Fat 33.5g Cholesterol 610.5mg Sodium 1309.7mg Carbohydrates 12.1g Protein 33.6g

Ingredients 2 tbsp butter 3 cloves garlic, minced 1/2 C. onion, sliced 8 oz. mushrooms, quartered 2 C. spinach, chopped 6 eggs 1/2 tsp salt

1 dash pepper 1/2 C. grated parmesan cheese

Directions 1. Before you do anything, preheat the oven broiler. 2. Place an ovenproof pan over medium heat. Heat in it the butter. 3. Cook in it the garlic with mushroom and onion for 5 min. Stir in the spinach and cook them for 3 min. 4. Get a mixing bowl: Whisk in it the eggs with a pinch of salt and pepper. 5. Add it to the mushroom mixture an swirl the pan to make it into an even layer. 6. Let it cook for 5 min over low heat until it starts to sit. 7. Top the mushroom tart with cheese. Place it in the oven and let it cook for 4 to 5 min. 8. Serve your breakfast mushroom tart warm. 9. Enjoy.

Parmesan Mushroom Breakfast

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FLORIDA STYLE

Stuffed Mushroom with Shrimp Cream

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 10 Calories 58.2 Fat 2.9g Cholesterol 8.6mg Sodium 95.2mg Carbohydrates 3.7g Protein 5.4g

Ingredients 40 medium mushroom caps, cleaned and drained 1/3 C. light cream cheese 1/4 C. low-fat milk 1 clove garlic, minced 1 pinch nutmeg 1 pinch pepper 1/2 tbsp flour 1 tbsp low-fat mayonnaise

1 tbsp lemon juice 3 tbsp parmesan cheese, Kraft 1 green onion, sliced thin 1 can crabmeat, drained 1 can baby shrimp, drained 1/2 C. light cheddar cheese, grated extra parmesan cheese

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Place a saucepan over medium heat. Mix in it the flour, cream cheese, milk, garlic, salt, nutmeg, pepper and salt until they melt. 3. Mix in the mayonnaise, lemon juice, parmesan cheese and green onion. 4. Turn off the heat then stir in the shrimp with crab meat. Put on the lid and let the filling cool down completely. 5. Place the mushroom caps in a greased casserole dish. Spoon the filling into them. 6. Place the casserole in the oven and let it cook for 16 to 22 min. Serve it warm. 7. Enjoy.

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Florida Style Stuffed Mushroom with Shrimp Cream

Herbed

Sautéed Mushroom Caps

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 8 Calories 59.3 Fat 5.2g Cholesterol 0.0mg Sodium 149.5mg Carbohydrates 2.2g Protein 1.8g

Ingredients 1 lb. mushroom cap, stemmed and cleaned 3 tbsp olive oil 1/2 tsp salt 1/2 tsp paprika 1 garlic clove, crushed 1 green onion, chopped 3 tbsp fresh parsley, chopped

1 tbsp fresh dill weed, chopped 2 tsp basil

Directions 1. Place a pan over medium heat. Heat in it the oil. Cook in it the green onion with garlic, paprika and salt for 3 min. 2. Stir in the mushroom then cook for 6 min. Turn off the heat. Stir in the parsley with basil and dill. 3. Adjust the seasoning of your mushroom skillet then serve it warm with some sour cream. 4. Enjoy.

Herbed Sautéed Mushroom Caps

77

NEW HAMPSHIRE

Restaurant Risotto

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 572.5 Fat 18.5g Cholesterol 111.9mg Sodium 1509.7mg Carbohydrates 70.7g Protein 29.7g

Ingredients 2 tbsp butter 2 tbsp olive oil 2 garlic cloves, minced 8 oz. medium shrimp, shelled, deveined and chopped 8 oz. bay scallops, chopped 1/4 C. minced parsley 1 large yellow onion, chopped 1 1/2 C. long grain white rice 2 C. chicken broth 1 C. water

1/2 tsp salt 1/4 tsp black pepper 2 stalks celery, chopped 2 medium carrots, peeled and chopped 1 large tomatoes, cored, peeled and chopped 8 oz. asparagus spears 1/2 C. grated parmesan cheese

Directions 1. 2. 3. 4. 5.

Place a large pot over medium heat. Heat in it the oil and butter. Cook in it the garlic for 30 sec. Stir in the parsley with scallops and shrimp. Cook them for 4 min while stirring. Drain and place them aside. Combine the broth with water, rice, and 1/8 tsp of salt and pepper in the same pot. Cook them until they start simmering. Lower the heat and put on the lid. Cook them for 11 min. 6. Stir in the carrots with tomato and celery. Put on the lid and cook them for 6 min. 7. Arrange asparagus on top of them and let them cook for another 6 min until the rice is done. 8. Once the time is up, fold the shrimp mixture into the pot. 9. Adjust the seasoning of your risotto then serve it hot. 10. Enjoy. 78

New Hampshire Restaurant Risotto

Mediterranean

Prep Time: 10 mins

Lentil Risotto

Total Time: 50 mins Servings per Recipe: 10 Calories 145.2 Fat 5.8g Cholesterol 13.1mg Sodium 3.5mg Carbohydrates 20.0g Protein 3.5g

Ingredients 1 C. basmati rice, rinsed, soaked and drained 1 C. assorted lentils, rinsed, soaked and drained. 1/2 tsp turmeric powder 4 -6 tbsp ghee 1 cinnamon stick 4 bay leaves 4 cloves

6 cardamom pods 3 tsp cumin seeds 1 onion, chopped 4 garlic cloves salt lemon juice cilantro

Directions 1. Place a large pot over medium heat. Combine in it the rice with lentils. Cover them with water. 2. Cook them until they start boiling. Lower the heat and stir in the turmeric with salt. 3. Put on the lid and let them cook for 32 min until they are done. 4. Place a saucepan over medium heat. Melt in it the ghee. 5. Cook in it the cinnamon stick, bay leaves, cloves, cardamom and cumin seeds for 1 min. 6. Stir in the garlic with the onion and cook them for 3 min. Spoon the mixture into the rice and lentil mix. 7. Once the time is up, stir in the lemon juice. Adjust the seasoning of your risotto then serve it warm. 8. Enjoy.

Mediterranean Lentil Risotto

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FULL VEGGIE

Risotto

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 408.2 Fat 17.5g Cholesterol 36.8mg Sodium 327.1mg Carbohydrates 47.8g Protein 15.2g

Ingredients 2 C. sliced fresh mushrooms 1 medium onion, chopped 2 garlic cloves, minced 2 tbsp olive oil 1 C. Arborio rice 3 C. vegetable broth 3/4 C. bite-size asparagus, pieces 1 medium tomatoes, seeded and diced 1/4 C. shredded carrot

1 C. shredded Fontina cheese 1/4 C. grated parmesan cheese 3 tbsp snipped basil tomatoes, slices

Directions 1. Place a pot over medium heat. Heat in it the oil. 2. Cook in it the mushroom with garlic and oil for 4 min. 3. Add the rice and cook them for 4 min. Stir in 1 C. of broth stir them until the rice absorbs it. 4. Repeat the process with the remaining broth until 1/2 C. is left. 5. Add the carrot with tomato and remaining broth. Let them cook until the rice becomes creamy. 6. Once the time is up, add the cheese with basil, a pinch of salt and pepper. 7. Serve your risotto warm. 8. Enjoy.

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Full Veggie Risotto

South American

Kidney Beans Risotto

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 423.5 Fat 11.6g Cholesterol 11.0mg Sodium 537.7mg Carbohydrates 64.1g Protein 15.9g

Ingredients 3 C. vegetable broth 2 C. sliced mushrooms 1 medium onion, chopped 2 garlic cloves, minced 2 tbsp olive oil 1 C. Arborio rice 1 (15 oz.) cans white kidney beans, rinsed and drained 1/2 C. shredded parmesan cheese

1 C. chopped zucchini 1 C. chopped carrot 2 tbsp snipped fresh flat-leaf Italian parsley shredded parmesan cheese

Directions 1. Place a saucepan over medium heat. Heat in it the broth until it starts boiling. 2. Place a pot over medium heat. Heat in it the oil. Cook in it the onion with garlic and mushroom for 6 min. 3. Stir in the rice and cook them for 6 min. Stir in 1 C. of broth while stirring all the time. 4. Let it cook until the rice absorbs it. Stir in 1/2 C. of broth with carrots, zucchini, a pinch of salt and pepper. 5. Cook them until the rice absorbs all the broth while stirring all the time. 6. Stir in the remaining broth gradually until the rice absorbs it all and becomes creamy. 7. Add the cheese with beans and stir them for 2 min. 8. Garnish your risotto with some parsley then serve it warm. 9. Enjoy.

South American Kidney Beans Risotto

81

SOUTH

of the Border Risotto

Prep Time: 10 mins Total Time: 32 mins Servings per Recipe: 4 Calories 458.2 Fat 19.0g Cholesterol 53.1mg Sodium 837.2mg Carbohydrates 55.4g Protein 17.2g

Ingredients 1 tbsp unsalted butter 2 garlic cloves, pressed 1/4 tsp ground cumin 1 C. medium-grain white rice 29 oz. chicken broth 10 oz. frozen corn

1/4 C. whipping cream 1 C. Monterey jack pepper cheese cilantro, chopped

Directions 1. Place a large saucepan over medium heat. Heat in it the butter. Cook in it the cumin with garlic for 1 min. 2. Stir in the rice with broth, and corn. Cook them until they start boiling while stirring. 3. Lower the heat and let them cook until they become creamy and thick for about 20 to 22 min. 4. Stir in the cream cheese and cook them for 1 min. Adjust the seasoning of your risotto then serve it warm. 5. Enjoy.

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South of the Border Risotto

New Mexican

Mesa Risotto

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 369.2 Fat 9.8g Cholesterol 18.8mg Sodium 742.4mg Carbohydrates 60.8g Protein 11.8g

Ingredients 1 1/4 C. water 2 (14 1/2 oz.) cans vegetable broth 1/2 tsp salt 2 tsp olive oil 1 C. uncooked Arborio rice 1 tsp ground cumin 1 tsp ground coriander 4 garlic cloves, minced 1 C. sliced green onion

3/4 C. shredded Monterey Jack cheese 1/4-1/2 tsp hot sauce 2 C. frozen whole kernel corn, defrosted 1/2 C. chopped cilantro 2/3 C. chopped roasted red pepper additional salt and pepper

Directions 1. Place a large saucepan over medium heat. Heat in it the broth with water and a pinch of salt until they start boiling. 2. Place a large deep pan over medium heat. Heat in it the oil. Cook in it the cumin with garlic and rice for 1 to 2 min. 3. Add 1/2 C. of broth and let them cook for 3 min while stirring. 4. Repeat the process with the remaining broth until all over is absorbed and the risotto is creamy. 5. Add the onions, cheese, hot sauce, corn, cilantro and red peppers. Heat them for 4 min. 6. Adjust the seasoning of your risotto then serve it warm. 7. Enjoy.

New Mexican Mesa Risotto

85

RISOTTO

Roots

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 611.5 Fat 22.0g Cholesterol 36.0mg Sodium 888.8mg Carbohydrates 86.4g Protein 14.6g

Ingredients 4 tbsp unsalted butter 2 tbsp olive oil 1 medium leek, rinsed well, dried, diced, white part only 4 C. of boiling chicken broth 2 C. Italian short-grain rice 1 small carrot, pared and diced 1 small turnip, pared and diced 1 small celery rib, diced

salt & ground black pepper 1/4 C. grated parmesan cheese 1/4 C. diced canned Italian plum tomato 1 garlic clove, minced

Directions 1. Place a large deep pan over low heat. Heat in it 2 tbsp of butter. 2. Cook in it the leeks for 9 min. Stir in the rice and cook them for 4 min while stirring. 3. Stir enough broth to cover the rice by 1/4 inch. Bring it to a simmer and let it cook for 6 min while stirring. 4. Stir in the remaining broth and bring it to another simmer. Cook it for 10 to 12 min. 5. Add the celery with turnips, carrots, a pinch of salt and pepper. Cook it for an extra 10 to 12 min until it becomes creamy. 6. Once the time is up, turn off the heat and add the rest of the butter with cheese, tomatoes, and garlic. 7. Serve your risotto immediately. 8. Enjoy.

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Risotto Roots

California Risotto

Prep Time: 1 hr Total Time: 1 hr Servings per Recipe: 4 Calories 400.2 Fat 10.7g Cholesterol 0.0mg Sodium 367.5mg Carbohydrates 68.8g Protein 6.5g

Ingredients 6 C. vegetable broth 1 C. dried shiitake mushroom 3 tbsp olive oil 1 C. chopped shallot 3 C. sliced cremini mushrooms 1/4 C. chopped sun-dried tomato 2 garlic cloves, minced 1 tbsp minced thyme 2 tsp minced rosemary

1/2 tsp ground nutmeg 1/2 tsp salt fresh ground black pepper 1 1/2 C. Arborio rice black truffle oil

Directions 1. Place a saucepan over medium heat. Heat in it the broth until it starts boiling. 2. Stir in the shiitake mushrooms and cook them for 2 to 3 min. Drain it, chop it and place it aside. 3. Put on the lid to cover the broth and place it aside. 4. Place a large saucepan over medium heat. Heat in it the oil. 5. Cook in it shallots for 6 min. Stir in the cremini mushroom with dried tomatoes. Cook them for 6 min. 6. Stir in the garlic, shiitakes, herbs, spices, and salt. Cook them for 4 min. 7. Stir in the rice and cook them for 3 min. 8. Stir in 1 C. of broth and cook them for 7 min until it is absorbed. 9. Repeat the process with the remaining broth while stirring often until the risotto becomes creamy. 10. Stir in some truffle oil then serve your risotto warm. 11. Enjoy. California Risotto

87

BUTTERNUT

Bacon Risotto

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 417.1 Fat 12.2g Cholesterol 4.0mg Sodium 945.6mg Carbohydrates 72.6g Protein 7.8g

Ingredients 3 1/2 lb. butternut pumpkin, peeled, chopped 1/4 C. olive oil 4 slices turkey bacon, rind removed, chopped 1 brown onion, chopped 2 garlic cloves, crushed 1 1/2 C. Arborio rice

1 1/2 tbsp instant chicken bouillon granules 5 C. boiling water 5 oz. Baby Spinach 1 C. shredded cheese

Directions 1. Before you do anything, preheat the oven to 500 F. 2. Coat a baking dish with 1 1/2 tbsp of oil. Add the pumpkin with a pinch of salt and pepper. 3. Toss them to coat and spread it in an even layer. Place the pan in the oven and let it cook for 22 to 26 min. 4. Place a pot over medium heat. Heat in it the rest of the oil. Cook in it the onion with bacon for 5 min. 5. Stir in the rice with garlic. Cook them for 3 min. Stir in the water with stock powder. 6. Lower the heat and put on the lid. Let them cook for 16 min while stirring often. 7. Remove the cover and let it cook for 11 min. 8. Turn off the heat and add the spinach with pumpkin, 3/4 of the cheese, a pinch of salt and pepper. 9. Adjust the seasoning of your risotto then serve it warm. 10. Enjoy.

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Butternut Bacon Risotto

Utica Inspired Chowder

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 262 kcal Fat 10.3 g Carbohydrates 10.7g Protein 31.2 g Cholesterol 45 mg Sodium 400 mg

Ingredients 2 1/2 lb. halibut steaks, cubed 1 red bell pepper, chopped 1 onion, chopped 3 stalks celery, chopped 3 cloves garlic, minced 1/4 C. olive oil 1 C. tomato juice 1/2 C. apple juice 2 (16 oz.) cans whole peeled tomatoes, mashed

2 tbsp chopped fresh parsley 1/2 tsp salt 1/2 tsp dried basil 1/8 tsp dried thyme 1/8 tsp ground black pepper

Directions 1. In a large pan, heat the oil and sauté the peppers, celery, onion and garlic till tender. 2. Add the tomato juice, apple juice, mashed tomatoes and herbs and simmer for about 30 minutes. 3. Stir in the halibut pieces and simmer for about 30 minutes. 4. Stir in the salt and pepper and remove from the heat.

Utica Inspired Chowder

89

HOW TO MAKE

a Fresh Corn Chowder

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 313 kcal Fat 20.4 g Carbohydrates 30.9g Protein 5.7 g Cholesterol 54 mg Sodium 729 mg

Ingredients 4 ears corn, kernels cut from cob 2 tbsp olive oil, divided 1 onion, diced 1 C. shredded carrot 1 stalk celery, chopped 1 clove garlic 4 C. chicken broth 4 red potatoes cut into bite-size pieces 2 C. light cream

1 (15 oz.) can cream-style corn 1 tsp finely chopped parsley Salt and ground black pepper to taste Roux: 3 tbsp butter 2 tbsp all-purpose flour

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

90

Set your oven to 350 degrees F before doing anything else. In a baking dish, mix together the corn kernels and 1 tbsp of the olive oil. Cook in the oven for about 20 minutes. In a large pan, heat 1 tbsp of the olive oil on medium heat and sauté the onion, carrot, celery and garlic for about 5-7 minutes. Stir in the chicken broth, roasted corn, potatoes, light cream, cream-style corn, parsley, salt and pepper and bring to a boil. In a small skillet, melt the butter on medium-low heat. Add the flour and cook for about 5 minutes, stirring continuously. Add the roux into the chowder and cooking for about 30 minutes, stirring occasionally.

How to Make a Fresh Corn Chowder

Easy

Prep Time: 5 mins

Wonton Soup

Total Time: 15 mins Servings per Recipe: 4 Calories 293 kcal Fat 9g Carbohydrates 33.5g Protein 17.7 g Cholesterol 84 mg Sodium 3373 mg

Ingredients 8 C. chicken broth 3 tbsps soy sauce 2 tsps sesame oil 2 tsps rice wine vinegar 2 tsps lemon juice 2 tsps minced garlic 1 1/2 tsps chile-garlic sauce (such as Sriracha(R)) salt to taste

8 C. water 20 wontons

Directions 1. Get the following simmering: salt, broth, chili garlic sauce, sesame oil, garlic, wine vinegar, and lemon juice. 2. Let the mix gently simmer for 12 mins. 3. At the same time being to get some water boiling in another pot. Add the wontons to the boiling water and let the mix cook for 7 mins. Then combine the wontons to the simmering mix. 4. Enjoy.

Easy Wonton Soup

91

ALTERNATIVE

Egg Drop Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 36 kcal Fat 1.6 g Carbohydrates 4g Protein 1.7 g Cholesterol 46 mg Sodium 164 mg

Ingredients 1 egg 1/4 tsp salt 2 tbsps tapioca flour 1/4 C. cold water 4 C. chicken broth 1/8 tsp ground ginger 1/8 tsp minced fresh garlic

2 tbsps diced green onion 1/4 tsp Asian (toasted) sesame oil (optional) 1 pinch white pepper (optional)

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

92

Get a bowl and whisk your eggs with salt in it. Get a 2nd bowl, mix: cold water and tapioca flour. Mix everything until its smooth. Now get your garlic, ginger, and broth boiling. Once the mix has boiled for about 2 mins add the tapioca mix and continue boiling everything for about 2 more mins until the mix is no longer cloudy and thick. Remove the mix from the heat and add the eggs in gradually. Combine the eggs in slowly in the form of a circle but do not stir the mix too much. Once the eggs have set add a garnishing of white pepper, sesame oil, and onions. Enjoy.

Alternative Egg Drop Soup

Chinese

Melon Soup

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 10 Calories 173 kcal Fat 10.8 g Carbohydrates 9.4g Protein 9.8 g Cholesterol 70 mg Sodium 1111 mg

Ingredients 1 lb ground pork 2 tbsps cornstarch 1/2 bunch cilantro leaves, finely diced 3 tbsps soy sauce 2 tbsps white sugar 2 tbsps minced garlic 2 tbsps minced fresh ginger 2 eggs 6 C. water

2 lbs Chinese winter melon (dong gua), cut into 1 inch cubes 3 slices fresh ginger 1 tbsp salt 1 tbsp white sugar

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

Top your pork with the following: ginger, cornstarch, garlic, cilantro, sugar, and soy sauce. Add in the eggs and mix everything until it becomes slightly sticky. Now add the following to a large pot: sugar, water, salt, winter melon, and ginger. Get the mix boiling then set the heat to medium-low and cook everything for 7 mins. At the same time being to form small balls from your pork mix with a tsp. Add the balls to the boiling mix. Once you have added all the meat to the boiling mix let everything cook for 12 mins. Enjoy.

Chinese Melon Soup

93

CHICKEN SOUP

101

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 150 kcal Fat 4.6 g Carbohydrates 10.8g Protein 17.1 g Cholesterol 41 mg Sodium 289 mg

Ingredients 1 boneless chicken breast half, cooked and diced 2 C. water 2 carrots, chopped 1 zucchini, diced

1 clove garlic, minced 1/2 tsp chicken broth base

Directions 1. 2. 3. 4.

96

In a large pan, add cooked chicken meat and water and bring to a boil. Add the carrots, zucchini and garlic and simmer for about 5-10 minutes. Add the chicken broth and simmer for an about 5 minutes. Serve hot.

Chicken Soup 101

Southwest

Chicken Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 486 kcal Fat 19.8 g Carbohydrates 55.2g Protein 25.2 g Cholesterol 51 mg Sodium 1618 mg

Ingredients 2 skinless, boneless chicken breasts cut into cubes 1/2 tsp olive oil 1/2 tsp minced garlic 1/4 tsp ground cumin 2 (14.5 oz.) cans chicken broth 1 C. frozen corn kernels 1 C. chopped onion 1/2 tsp chili powder

1 tbsp lemon juice 1 C. chunky salsa 8 oz. corn tortilla chips 1/2 C. shredded Monterey Jack cheese

Directions 1. 2. 3. 4. 5.

In a large pan, heat oil on medium heat and sear the chicken for about 5 minutes. Stir in the garlic, cumin, broth, corn, onion, chili powder, lemon juice and salsa. Reduce the heat to low and simmer for about 20-30 minutes. Break up some tortilla chips into serving bowls and top with the hot soup. Serve with a topping of the Monterey Jack cheese and a little sour cream.

Southwest Chicken Soup

97

CHICKEN SOUP

Spicy Mexican Style

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 377 kcal Fat 19.1 g Carbohydrates 30.9g Protein 23.1 g Cholesterol 46 mg Sodium 943 mg

Ingredients 1 onion, chopped 3 cloves garlic, minced 1 tbsp olive oil 2 tsp chili powder 1 tsp dried oregano 1 (28 oz.) can crushed tomatoes 1 (10.5 oz.) can condensed chicken broth 1 1/4 C. water 1 C. whole corn kernels, cooked 1 C. white hominy 1 (4 oz.) can chopped green chili peppers

1 (15 oz.) can black beans, rinsed and drained 1/4 C. chopped fresh cilantro 2 boneless chicken breast halves, cooked and cut into bite-sized pieces Crushed tortilla chips Sliced avocado Shredded Monterey Jack cheese Chopped green onions

Directions 1. 2. 3. 4.

In a large pan, heat the oil on medium heat and sauté the onion and garlic till soft. Stir in the chili powder, oregano, tomatoes, broth and water and bring to a boil. Simmer for about 5-10 minutes. Stir in the corn, hominy, chilis, beans, cilantro, and chicken and simmer for about 10 minutes. 5. Transfer the soup into serving bowls and serve with a topping of the crushed tortilla chips, avocado slices, cheese and chopped green onion.

98

Chicken Soup Spicy Mexican Style

Classical

Southern Italiana Chicken Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 398 kcal Fat 20.1 g Carbohydrates 23.9g Protein 29.8 g Cholesterol 112 mg Sodium 839 mg

Ingredients 1 tbsp olive oil 1 small onion, diced 3 stalks celery, diced 3 cloves garlic, minced 2 carrots, shredded 1 lb. cooked, cubed chicken breast 4 C. chicken broth 1 (16 oz.) package mini potato gnocchi 1 (6 oz.) bag baby spinach leaves

1 tbsp cornstarch 2 tbsp cold water 2 C. half-and-half cream Salt and ground black pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, celery, garlic and carrots for about 5 minutes. 2. Stir in the cubed chicken and chicken broth and bring to a gentle boil. 3. Stir in the gnocchi and cook for about 3-4 minutes. 4. Stir in the spinach and simmer for about 3 minutes. 5. Meanwhile in a small bowl, dissolve the cornstarch in the cold water. 6. Add the cornstarch mixture and half-and-half in the simmering soup and stir to combine. 7. Simmer for about 5 minutes. 8. Stir in the salt and black pepper and serve.

Classical Southern Italiana Chicken Soup

99

SHRIMP'S

Roots Soup

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 6 Calories 99 kcal Fat 5g Carbohydrates 43 mg Protein 896 mg Cholesterol 4.5g Sodium 9.6 g

Ingredients 1 tbsp vegetable oil 2 cloves garlic, minced 1 (1/2 inch) piece fresh ginger root, minced 6 oz raw small shrimp, shelled and deveined 1 quart chicken stock

8 oz tofu, diced small 1/3 C. frozen peas, thawed 1 tsp salt 1/2 tsp black pepper 1 tbsp cornstarch

Directions 1. Place a soup over medium heat. Cook in it the ginger with garlic and ginger for 1 min. add the shrimp and cook them for 2 min. Transfer the mix aside. 2. Place the stock in the same pot and cook it until it starts boiling. Lower the heat to medium. Stir in the tofu and peas, season with salt and pepper. Cook the soup until it starts simmering. 3. Get a small bowl: Stir in the cornstarch with a splash of water and mix them well. Stir into the soup. Cook the soup until it thickens slightly for 2 min. 4. Add the shrimp mix back. Serve your soup hot. 5. Enjoy.

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Shrimp's Roots Soup

Herbed

Seafood Soup

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 100 kcal Fat 3g Carbohydrates 2.7g Protein < 16.2 g Cholesterol 50 mg Sodium 695 mg

Ingredients 1 (10 oz) can asparagus tips, drained 2 (6 oz) cans crabmeat, drained and flaked 2 tbsp fish sauce 1 tbsp oyster sauce 1 C. chopped fresh spinach 1 C. diced firm tofu

2 tsp dried oregano 1 clove garlic, crushed

Directions 1. Grease a slow cooker. Place in it the asparagus, crabmeat, fish sauce, spinach, tofu, oregano and garlic. Pour enough water to cover 2 inches of the pot. 2. Put on the lid and cook the soup for 1 h on high. Serve your soup warm. 3. Enjoy.

Herbed Seafood Soup

101

MEXICAN

Mushroom Chili

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 457.5 Fat 12.4g Cholesterol 59.7mg Sodium 914.7mg Carbohydrates 59.9g Protein 33.4g

Ingredients 1 lb ground turkey 8 oz. mushrooms, sliced 2 (4 oz.) cans chopped green chilies 1 tbsp garlic, chopped 12 oz. tomato paste 3 (15 oz.) cans great northern beans, drained and rinsed 7 oz. sun-dried tomatoes packed in oil, drained and coarsely chopped 1 tsp dried thyme 1 tsp dried basil 1 tsp chili powder 1 tsp ground cumin

1 tsp cayenne pepper 1 tsp dried oregano 1 tsp paprika 3/4 tsp salt chopped fresh cilantro ( to garnish)

Directions 1. Heat a large nonstick skillet on medium-high heat and cook the turkey, mushrooms, chilies and garlic for about 10 minutes, stirring occasionally. 2. In a large pan, add the cooked turkey mixture, tomato paste, beans 6 C. of the water, sun dried tomatoes and all spices and bring to boil. 3. Reduce the heat to medium and simmer, uncovered for about 20 minutes, stirring occasionally. 4. Remove from the heat and keep aside for about 15 minutes before serving. 5. Serve with a garnishing of the cilantro.

102

Mexican Mushroom Chili

Easy

Prep Time: 10 mins

Southwest Ribs

Total Time: 30 mins Servings per Recipe: 2 Calories 12.8 Fat 0.2g Cholesterol 0.0mg Sodium 2.5mg Carbohydrates 3.1g Protein 0.4g

Ingredients 1 lime, juice of 1 tsp minced garlic 1 tsp dried oregano 1 tsp ground cumin 1 (7 oz.) cans chipotle chiles in adobo 2 lb. top sirloin steaks

salt and pepper

Directions 1. Chop the chile peppers finely. 2. With a sharp knife, pierce the steaks several times and season with the salt and pepper to taste. 3. In a large bowl, mix together the lime juice, garlic, oregano, cumin, chile peppers and some adobo sauce. 4. add the steaks and coat with the marinade generously 5. Refrigerate, covered for about 1-2 hours. 6. Set your outdoor grill for high heat and lightly, grease the frill grate. 7. Cook the steak on the grill till desired doneness.

Easy Southwest Ribs

103

ARIZONA

Navy Bean Dinner

Prep Time: 20 mins Total Time: 10 hrs 20 mins Servings per Recipe: 12 Calories 357.5 Fat 19.3g Cholesterol 47.2mg Sodium 563.8mg Carbohydrates 26.4g Protein 19.8g

Ingredients 1 lb dried navy beans 6 C. water 1/4 lb salt pork, diced 1 large onion, chopped 1 clove garlic, minced 1 large green bell pepper, chopped 1 1/2 lb. chuck steaks, cubed

1 1/2 tsp salt 1/2 tsp oregano, crumbled 1/4 tsp red pepper 1/4 tsp ground cumin 8 oz. tomato sauce

Directions 1. Pick over the beans and rinse under running cold water well. 2. In a large kettle, add the beans and water and bring to a boil. 3. Cook, covered for about 2 minutes. 4. Remove from the heat and keep aside for about 1 hour. 5. Transfer the beens with water into a crock pot. 6. Heat a large skillet and cook the salt pork till browned completely. 7. With a slotted spoon, transfer the salt pork into the crock pot. 8. In the same skillet, sauté the onion, garlic and green pepper till tender. 9. With a slotted spoon, transfer the onion mixture into the crock pot. 10. In the same skillet, cook the beef in batches till browned completely. 11. With a slotted spoon, transfer the beef into the crock pot. 12. Add the salt, oregano, red pepper, cumin and tomato sauce and stir to combine. 13. Set the crock pot on High and cook, covered for about 6 hours.

104

Arizona Navy Bean Dinner

Carmen’s

Carnitas

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 420.6 Fat 33.8g Cholesterol 100.7mg Sodium 290.4mg Carbohydrates 3.4g Protein 24.5g

Ingredients 2 1/2 lb. boneless pork shoulder, cubed 3 tbsp olive oil 1/2 tsp salt 1/4 tsp black pepper 1 large onion, thinly sliced 1 (4 oz.) cans green chilies, undrained

2 garlic cloves, minced 1/2 C. chicken broth

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a large oven proof pan, heat 2 tbsp of the oil on high heat and cook 1/2 of the pork, salt and pepper till pork begins to brown, stirring occasionally. 3. Transfer the pork into a bowl and with a piece of the foil, cover to keep warm. 4. Repeat with the remaining oil, pork, salt and pepper. 5. In the same pan, cook the onion till tender. 6. Stir in the chiles and garlic and cook for about 2 minutes. 7. Stir in the cooked pork and chicken broth and remove from the heat. 8. Immediately, cover the pan and transfer into the oven. 9. Cook in the oven for about 1 hour.

Carmen’s Carnitas

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MESA

Shrimp and Rice

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 1483.8 Fat 18.5g Cholesterol 477.9mg Sodium 4745.2mg Carbohydrates 262.2g Protein 78.5g

Ingredients 4 C. water 5 whole tomatoes 2 medium red onions, divided 6 garlic cloves 1 (14 oz.) canned chipotle peppers 24 oz. ketchup 1 tsp salt

2 tbsp canola oil 2 lb. shrimp, shelled and deveined 1/2 tsp garlic salt 10 C. cooked white rice

Directions 1. In a large pan, add the water, tomatoes, half an onion and garlic cloves on high heat and bring to a boil. 2. Reduce heat and simmer till the tomatoes become soft. 3. Remove from the heat and keep aside to cool for about 2 minutes. 4. In a blender, add the chipotle, ketchup and salt and pulse for at least 30 seconds. 5. Mince the remaining 1 1/2 of the onions. 6. In a large sauté pan, heat the oil on medium-high heat and sauté the onion till golden brown. 7. Stir in the shrimp and garlic salt and cook for about 2 minutes. 8. Place the sauce over the shrimp and simmer for about 5-8 minutes. 9. Serve the shrimp mixture over the rice.

108

Mesa Shrimp and Rice

Caribbean

Coconut Curry

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 375 kcal Fat 20.9 g Carbohydrates 16.7g Protein 32.2 g Cholesterol 78 mg Sodium 807 mg

Ingredients 2 lb. boneless skinless chicken breasts, cut into 1/2-inch chunks 1 tsp salt and pepper, or to taste 1 1/2 tbsp vegetable oil 2 tbsp curry powder 1/2 onion, thinly sliced

2 cloves garlic, crushed 1 (14 oz.) can coconut milk 1 (14.5 oz.) can stewed, diced tomatoes 1 (8 oz.) can tomato sauce 3 tbsp sugar

Directions 1. Season the chicken pieces with the salt and pepper evenly. 2. In a large skillet, heat the oil and curry powder on medium-high heat for about 2 minutes. 3. Stir in the onions and garlic and sauté for about 1 minute. 4. Add the chicken and gently, stir to combine with the curry oil. 5. Reduce the heat to medium and cook for about 7-10 minutes. 6. Stir in the coconut milk, tomatoes, tomato sauce and sugar and simmer, covered for about 30-40 minutes, stirring occasionally.

Caribbean Coconut Curry

109

NORTH INDIAN

Inspired Curry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 427 kcal Fat 24.3 g Carbohydrates 14.7g Protein 38.1 g Cholesterol 95 mg Sodium 1370 mg

Ingredients 2 lb. skinless, boneless chicken breast halves 2 tsp salt 1/2 C. cooking oil 1 1/2 C. chopped onion 1 tbsp minced garlic 1 1/2 tsp minced fresh ginger root 1 tbsp curry powder 1 tsp ground cumin 1 tsp ground turmeric 1 tsp ground coriander

1 tsp cayenne pepper 1 tbsp water 1 (15 oz.) can crushed tomatoes 1 C. plain yogurt 1 tbsp chopped fresh cilantro 1 tsp salt 1/2 C. water 1 tsp garam masala 1 tbsp chopped fresh cilantro 1 tbsp fresh lemon juice

Directions 1. Season the chicken breasts with 2 tsp of the salt. 2. In a large skillet, heat the oil on high heat and cook the chicken breasts in the batches till browned completely. 3. Transfer the chicken breasts into a plate and keep aside. 4. In the same skillet, cook the onion, garlic and ginger on medium-high heat for about 8 minutes. 5. Stir in the curry powder, cumin, turmeric, coriander, cayenne and 1 tbsp of the water and sauté for about 1 minute. 6. Stir in the tomatoes, yogurt, and 1 tbsp of the chopped cilantro and 1 tsp of the salt. 7. Add the cooked chicken breasts and 1/2 C. of the water and bring to a boil, turning the chicken occasionally to coat with the sauce. 8. Sprinkle the garam masala and 1 tbsp of the cilantro over the chicken and simmer, covered for about 20 minutes. Serve with a drizzling of the lemon juice. 110

North Indian Inspired Curry

Bangkok City Curry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 472 kcal Fat 40.9 g Carbohydrates 14.6g Protein 27.1 g Cholesterol 57 mg Sodium 935 mg

Ingredients 1 lb. skinless, boneless chicken breast halves - cut into 1 inch cubes 1 tbsp dark soy sauce 1 tbsp all-purpose flour 2 tbsp cooking oil 2 tbsp green curry paste, see appendix 2 green onions with tops, chopped 3 cloves garlic, peeled and chopped

1 tsp fresh ginger, peeled and finely chopped 2 C. coconut milk 1 tbsp fish sauce 1 tbsp dark soy sauce 2 tbsp white sugar 1/2 C. cilantro leaves, for garnish

Directions 1. Coat the chicken with 1 tbsp of the dark soy sauce and then with the flour evenly. 2. In a large skillet, heat the oil on medium-high heat and cook the chicken cubes for about 5 minutes. 3. Transfer the chicken into a plate. 4. In the same skillet, sauté the curry paste on medium heat for about 1 minute. 5. Add the green onions, garlic and ginger and sauté for about 2 minutes. 6. Add the cooked chicken and stir to coat with the curry mixture. 7. Stir in the coconut milk, fish sauce, 1 tbsp of the soy sauce and sugar and simmer for about 20 minutes. 8. Serve with a garnishing of the cilantro leaves. 

Bangkok City Curry

111

HOW TO MAKE

Tikka Masala

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 328 kcal Fat 23.4 g Carbohydrates 13.2g Protein 17.9 g Cholesterol 106 mg Sodium 980 mg

Ingredients 2 tbsp ghee (clarified butter) 1 onion, finely chopped 4 cloves garlic, minced 1 tbsp ground cumin 1 tsp salt 1 tsp ground ginger 1 tsp cayenne pepper 1/2 tsp ground cinnamon 1/4 tsp ground turmeric 1 (14 oz.) can tomato sauce 1 C. heavy whipping cream

2 tsp paprika 1 tbsp white sugar 1 tbsp vegetable oil 4 skinless, boneless chicken breast halves, cut into bite-size pieces 1/2 tsp curry powder 1/2 tsp salt (optional) 1 tsp white sugar (optional)

Directions 1. In a large skillet, melt the ghee on medium heat and sauté the onion for about 5 minutes. 2. Stir in the garlic and sauté about 1 minute. 3. Stir in the cumin, 1 tsp of the salt, ginger, cayenne pepper, cinnamon and turmeric and sauté for about 2 minutes. 4. Stir in the tomato sauce and bring to a boil. 5. Reduce the heat to low and simmer for about 10 minutes. 6. Stir in the cream, paprika and 1 tbsp of the sugar and again bring to a simmer. 7. Simmer for about 10-15 minutes, stirring occasionally. 8. In another skillet, heat the vegetable oil on medium heat and sear the chicken pieces and curry powder for about 3 minutes. 9. Transfer the chicken with any pan juices into the sauce and simmer for about 30 minutes.

112

How to Make Tikka Masala

Scallion

Mushroom Chicken Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 256 kcal Fat 7.7 g Carbohydrates 16.5g Protein 31.1 g Cholesterol 70 mg Sodium 614 mg

Ingredients 1 lemon 1/2 C. reduced sodium chicken broth 3 tbsp reduced-sodium soy sauce 2 tsp cornstarch 1 tbsp canola oil 1 lb boneless skinless chicken breasts, trimmed and cut into 1-inch pieces 10 oz mushrooms, halved or quartered

1 C. diagonally sliced carrots (1/4-inch thick) 2 C. snow peas, stem and strings removed 1 bunch scallions, cut into 1-inch pieces, white and green parts divided 1 tbsp chopped garlic

Directions 1. Reserve 1 tbsp of grated lemon zest from the lemon. 2. Get a mixing bowl: Whisk in it 3 tbsp of the juice with broth, soy sauce and cornstarch. 3. Place a wok or pan over medium heat. Heat the oil in it. Brown in it the chicken for 6 min. Drain it and place it aside. 4. Stir in the mushroom with carrot and cook them for 6 min. Stir in the snow peas, scallion whites, garlic and lemon zest. Cook them for 30 sec. 5. Stir in the lemon juice mix and cook them for 4 min until the sauce becomes thick. Stir in the scallions with cooked chicken. Cook them for 3 min then serve it warm. 6. Enjoy.

Scallion Mushroom Chicken Stir Fry

113

GINGER

Chicken Stir Fry

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 222 kcal Fat 10.5 g Carbohydrates 10.7g Protein 20.7 g Cholesterol 55 mg Sodium 389 mg

Ingredients 3 skinless, boneless chicken breast halves 1 (2 inch) piece fresh ginger root 2 tbsp coconut oil 2 1/2 tsp pressed garlic

1/3 C. hoisin sauce

Directions 1. Cut the chicken breasts into strips and place them aside. Remove the peel of the ginger root and grate it. 2. Place a large skillet over medium heat. Heat the coconut oil in it. Add the garlic with ginger and cook them for 30 sec. 3. Stir in the chicken with hoisin sauce and cook them for 8 min. Serve your stir fry warm. 4. Enjoy.

114

Ginger Chicken Stir Fry

Summer

Soy Burgers

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 193 kcal Fat 4.3 g Carbohydrates 31.9g Protein 6.9 g

Ingredients 2 tsp olive oil 1 small onion, grated 2 cloves crushed garlic 2 carrots, shredded 1 small summer squash, shredded 1 small zucchini, shredded 1 1/2 C. rolled oats 1/4 C. shredded Cheddar cheese

1 egg, beaten 1 tbsp soy sauce 1 1/2 C. all-purpose flour

Directions 1. Before you do anything heat the grill and grease it. 2. Place a large skillet on medium heat. Add the oil and heat it. Stir in the onion with garlic and cook them for 6 min. 3. Add the carrots, squash, and zucchini then cook them for 3 min. turn off the heat. Stir in the oats, cheese, soy sauce, egg, salt and pepper. 4. Get a mixing bowl: Add the veggies mix to the bowl and cover it. Place it in the fridge for 1 h 15 min. Shape the mix into 8 cakes. 5. Spoon the flour into a dish. Dust the veggies burgers with flour and cook them in the grill for 6 min on each side. 6. Serve your burgers with your favorite toppings.

Summer Soy Burgers

115

PROVOLONE

Caps Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 203 kcal Fat 14.6 g Carbohydrates 9.8g Protein 10.3 g Cholesterol 20 mg Sodium 259 mg

Ingredients 4 Portobello mushroom caps 1/4 C. balsamic vinegar 2 tbsps olive oil 1 tsp dried basil 1 tsp dried oregano

1 tbsp minced garlic Salt and pepper to taste 4 (1 ounce) slices provolone cheese

Directions 1. Before you do anything heat the grill and grease it. 2. Get a mixing bowl: Add the vinegar, oil, basil, oregano, garlic, salt, and pepper. Mix them well to make the marinade. 3. Stir the mushroom into the marinade. Place it aside for 18 min. Drain the mushroom and place the marinade aside. 4. Cook the mushroom caps on the grill for 7 min on each side while basting them with the marinade every 2 min. Place the cheese slices on the mushroom while it is hot to melt. 5. Assemble your burgers with your favorite toppings. 6. Enjoy.

116

Provolone Caps Burgers

Classical

Spanish Beef Patties

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 522 kcal Fat 34.7 g Carbohydrates 36.7g Protein 15.9 g Cholesterol 40 mg Sodium 505 mg

Ingredients 3 tbsps olive oil 1 lb ground beef 1 1/2 C. diced fresh cilantro 1 onion, diced 4 cloves garlic, minced 1 green bell pepper, diced

1 (8 oz.) can tomato sauce 1 (16 oz.) package egg roll wrappers 2 quarts vegetable oil for frying

Directions 1. 2. 3. 4. 5.

Stir fry your bell pepper, onions, and garlic in olive oil until tender. Combine in the meat and cook the meat until it is fully done. Now add the cilantro and tomato sauce. Heat the contents until the cilantro is soft then place everything to the side. Now add 3 tbsps of the meat mix into an egg roll wrapper and shape the wrapper into a triangle. 6. Continue doing this until all your meat has been used up. 7. Now deep fry these patties in hot veggie oil until golden on both sides. Then place the patties on some paper towels before serving. 8. Enjoy.

Classical Spanish Beef Patties

117

PASTELON

(Beef Pie from Puerto Rico)

Prep Time: 25 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 439 kcal Fat 14.4 g Carbohydrates 63.8g Protein 19.9 g Cholesterol 221 mg Sodium 1042 mg

Ingredients 1 onion, cut into chunks 1 green bell pepper, cut into chunks 1 bunch fresh parsley 1 bunch fresh cilantro 1 bunch recao, or cilantro 3 cloves garlic 1 tbsp water, or as needed 1 lb ground beef 1 (1.41 oz.) package sazon seasoning ground black pepper to taste 1 pinch adobo seasoning, or to taste

olive oil 8 ripe plantains, peeled and cut on the bias 4 eggs, beaten 2 (15 oz.) cans green beans, drained 4 eggs, beaten

Directions 1. Blend the following with a blender or food processor: water, onion, garlic, bell peppers, recao, parsley, and cilantro. 2. Place the contents in a bowl with a covering of plastic and put everything in the fridge. 3. Now set your oven to 350 degrees before doing anything else. 4. Stir fry your beef until fully done then add in 2 tbsps of sofrito, adobo, sazon, and pepper. 5. Pour out any extra oils and place the beef to the side. 6. Now begin to fry your plantains for 5 mins then place half of them into a casserole dish. 7. Top the plantains with four whisked eggs and layer the beef on top. 8. Add your green beans next. Then add the rest of the plantains. 9. Finally add four more whisked eggs and also some adobo spice. 10. Cook everything in the oven for 35 mins. 11. Enjoy. 120

Pastelon

Bistec

Encebollao (Steak and Onions)

Prep Time: 15 mins Total Time: 4 hrs 55 mins Servings per Recipe: 6 Calories 423 kcal Fat 32.1 g Carbohydrates 6.3g Protein 26.4 g Cholesterol 81 mg Sodium 587 mg

Ingredients 2 lbs beef sirloin steak, sliced thinly across the grain 1/2 C. olive oil 2 tbsps minced garlic 1 pinch dried oregano 1 (.18 oz.) packet sazon seasoning

2 large white onions, sliced into rings 1/4 C. distilled white vinegar 1 C. beef stock 1 tsp salt

Directions 1. Get a bowl, combine: salt, steak, beef stock, olive oil, vinegar, garlic, onions, sazon, and oregano. 2. Place a covering of plastic over the dish after stirring the beef and place everything in the fridge for 5 hrs. 3. Add all of the mix into a large frying pan and get the mix boiling. 4. Once the mix is boiling, place a lid on the pan, set the heat to low, and cook everything for 45 mins. 5. Enjoy.

Bistec Encebollao

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