Weeknight Recipes: Essential Recipes for Delicious Weeknight Meals [2 ed.] 9798614630836

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Weeknight Recipes Essential Recipes for Delicious Weeknight Meals

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Table of Contents Sloppy Joe's Chicago 9 Chicago Chicken Cutlets 12 Midway Minestrone 13 Scaloppini Duck 14 Monday's Ground Beef Macaroni Bake 15 Potato Pot Gratin 16 4-Ingredient Pot Roast 17 Velveeta Casserole 18 Chicken Rice with Cheddar Sauce 19 How to Make a Hot Dog Chicago Style 22 Pizza Skillet 23 Maria's Italian Beef 24 Provolone Chicken Hoagies 25 Alternative Hot Dogs Chicago Style 26 Italian Style Grilled Chicken 27

Homemade Deep Dish 28 Blue Sirloin Steak 29 Metropolis Chili 32 Teriyaki Wontons 33 Condensed Macaroni Bake 34 Chipotle Shrimps 35 Brazilian Potatoes 36 Chicken Cutlets with Chili Sauce 37 Brazilian Pot Pies 39 Brazilian Wild Rice 42 Caribbean Tilapia Stew 43 Mushroom Stroganoff South American 44 Fortaleza Stroganoff 45 Collard Green Skillet 46 Spicy Coconut Glazed Chicken 47 Chicken Taquitos and Homemade Guacamole 48 Dumplings Jamaica 49

Festive Jerk Chicken 52 65-Minute Jamaican Beef Patties 53 How to Make Cabbage 54 Jamaican Oxtail III 55 Habanero Curry 56 Tomato Soup in the Tropics 57 Grace's Chicken Gumbo 58 Jamaican Sloppy Burgers 59 Caribbean Meatloaf 62 How to Make Jamaican Beef Patties at Home 63 Honey Jerk Drumsticks 65 Crunchy Cajun Chicken Tenders 66 Cajun Chuck Burgers 67 How to Make Creole Rice 68 Black Cajun Rice 69 Spicy Cajun Sausage Cakes 72 Sticky Cajun Chicken Breasts 73

Hot Cajun and Chickpeas Patties 74 Creole Okra and Cajun Stew 75 Creole Tilapia Cutlets 76 Au Gratin Creole 77 Mac and Cheese Louisiana 78 Black Cajun Stew with Shell Pasta 79 Cajun and Lime Grilled Steak 82 Creole Vegetarian Mushroom Meatloaf 83 Backwoods Lasagna 84 Cajun Rice 101 85 Creole Meatloaf 86 Spicy Sirloin Burgers 87 Smoked Chicken Burgers 88 Cajun Fries 89 Chicken Breasts Soup on a Ramen Beach 92 Balsamic Golden Noodles 93 Japanese Risotto 94

Chinese House Ramen 95 Ramen Kyoto 96 Easy Pad Thai Noodles 97 How to Make Jamaican Jerk Spice 98 How to Make Jamaican Curry Powder 99 How to Make Creole Spice 100 How to Make Cajun Spice 101

Sloppy Joe's

Prep Time: 20 mins

Chicago

Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 367.2 Fat 77.1mg Cholesterol 1489.1mg Sodium 29.9g Carbohydrates 23.5g Protein 367.2

Ingredients 2 lbs ground beef 3 large onions, diced 2 large green peppers, diced 1/2 C. barbecue sauce 2 tbsp Worcestershire sauce 1 1/2 tsp mustard

1 tbsp sugar 3 tbsp vinegar 1 1/2 tsp salt 20 oz catsup

Directions 1. Place a large pot over medium heat. Cook in it the beef for 10 min over medium high heat. 2. Discard the excess fat. Add to it the remaining ingredients and put on the lid. Let them cook for 1 h 45 min over low heat. 3. Spoon the mix into buns then serve them hot. 4. Enjoy.

Sloppy Joe's Chicago

9

CHICAGO

Chicken Cutlets

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 207.8 Fat 11.1g Cholesterol 77.3mg Sodium 76.1mg Carbohydrates 0.0g Protein 25.1g

Ingredients 5 -6 chicken breasts corn flake crumbs 2 eggs

flour

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Place the chicken breasts between 2 pieces of parchment papers. Use a kitchen hammer to flatten them. Season them with some salt and pepper. 3. Beat 2 eggs in a shallow bowl. Spread each of the flour and corn flakes crumbs on a separate shallow bowls. 4. Dust the chicken breasts with flour then dip them in the beaten eggs and coat them with the corn flakes. 5. Place the chicken breasts on a baking pan. Cook them in the oven for 48 min. Serve your chicken breasts warm. 6. Enjoy.

12

Chicago Chicken Cutlets

Midway

Minestrone

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 301.3 Fat 14.3g Cholesterol 11.4mg Sodium 625.5mg Carbohydrates 35.9g Protein 10.4g

Ingredients 1/4 lb fresh green beans, diced 2 medium zucchini, dice 1 large potato, dice 1/2 lb cabbage, chopped 1/3 C. olive oil 3 tbsp butter 2 medium onions, chopped 3 medium carrots, coarsely chopped 3 celery ribs, coarsely chopped 1 (28 oz) cans Italian plum tomatoes, undrained and chopped

2 garlic cloves, minced 3 1/2 C. beef broth 1 1/2 C. water 1/2 tsp salt 1/2 tsp dried basil leaves, crushed 1/4 tsp dried rosemary leaves, crushed 1/4 tsp fresh black pepper 1 bay leaf 1 (16 oz) cans cannellini beans freshly grated parmesan cheese

Directions 1. Place a large pot over medium heat. Melt the butter with oil in it. Sauté in it the onion for 7 min. 2. Add the carrots with potato and let them cook for 6 min. Add the celery with beans and let them cook for another 6 min. 3. Add the zucchini and cook them for an extra 4 min. Add the garlic with cabbage then let them cook for 2 min while stirring all the time. 4. Stir in the broth, water and tomato with its juice, basil, rosemary, bay leaf, a pinch of salt and pepper. Cook them until they start boiling. 5. Lower the heat and put on the lid. Cook the stew for 1 h 35 min while stirring from time to time. 6. Once the time is up, drain the canned beans and add it to the pot with the green beans. Cook the stew for an extra 38 min without a lid. 7. Discard the bay leaf then serve your stew hot. Enjoy Midway Minestrone

13

SCALOPPINI

Duck

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 540.2 Fat 5.4g Cholesterol 138.3mg Sodium 170.1mg Carbohydrates 87.2g Protein 36.6g

Ingredients 1 C. buckwheat flour 4 tbsp honey 4 boneless skinless duck breasts

4 C. cooked brown rice 1 C. buttermilk

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Flatten the duck breasts with a hammer or pan. 3. Lay 1 tbsp of honey over each breasts. Place them in the buttermilk then drain them and coat them with the buckwheat flour. 4. Lay the duck breasts on a lined up cookie sheet. Cook them in the oven for 35 min. Serve your honey duck breasts warm. 5. Enjoy.

14

Scaloppini Duck

Monday's

Prep Time: 20 mins

Ground Beef Macaroni Bake

Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 206.8 Fat 14.1g Cholesterol 51.4mg Sodium 355.8mg Carbohydrates 3.8g Protein 15.4g

Ingredients 1 box Kraft macaroni and cheese 1 (10 oz) cans cream of mushroom soup 1 lb ground beef 1 (4 oz) cans mushrooms 1/4 chopped onion salt

pepper milk, 1 soup can full

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Cook the macaroni according to the directions on the package. 3. In the meantime, place a large skillet over medium heat. Cook in it the beef with onion for 8 min. 4. Get a baking pan and coat it with some butter. Combine in it the cooked beef with mushrooms, cream of mushroom soup, and 1 can of milk. 5. Stir into them the cheese with cooked macaroni, a pinch of salt and pepper. 6. Place the pan in the oven and cook it for 40 to 48 min. Serve it hot. 7. Enjoy.

Monday's Ground Beef Macaroni Bake

15

POTATO

Pot Gratin

Prep Time: 10 mins Total Time: 8 hrs 10 mins Servings per Recipe: 8 Calories 240.4 Fat 9.9g Cholesterol 29.6mg Sodium 603.4mg Carbohydrates 30.5g Protein 8.4g

Ingredients 1 (32 oz) packages frozen hash brown potatoes 2 (10 oz) cans cheddar cheese soup, undiluted 1 (13 oz) cans evaporated milk, undiluted

1 (3 oz) cans French fried onion rings, divided salt and pepper

Directions 1. Grease a slow cooker with some butter. Place 1/4 C. of onion rings aside. 2. Toss in it the potatoes, soup, milk, the remaining onion rings, a pinch of salt and pepper. 3. Put on the lid and let them cook for 8 h on low. Serve your potato gratin with the remaining onion rings then serve it hot. 4. Enjoy.

16

Potato Pot Gratin

4-Ingredient

Prep Time: 10 mins

Pot Roast

Total Time: 8 hrs 10 mins Servings per Recipe: 6 Calories 21.5 Fat 0.1g Cholesterol 0.0mg Sodium 479.1mg Carbohydrates 5.0g Protein 1.2g

Ingredients 1 chuck roast garlic salt pepper

1 jar salsa

Directions 1. Sprinkle some garlic salt and pepper all over the roast. 2. Place in it in a greased slow cooker and pour the salsa all over it. Put on the lid and let it cook for 9 h. 3. Once the time is up, drain the roast and shred it then stir it back into the pot or cook it in the oven to make it crispy for about 18 min then serve it hot. 4. Enjoy.

4-Ingredient Pot Roast

17

VELVEETA

Casserole

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 30 Calories 126.1 Fat 9.9g Cholesterol 31.0mg Sodium 371.5mg Carbohydrates 1.8g Protein 7.0g

Ingredients 1 lb sausage 1 lb ground beef 1 lb Velveeta cheese

1 package rye bread

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Place a large skillet over medium heat. Cook in it the sausage with beef for 12 min. 3. Stir into it the cheese until it completely melts. Pour the mix in a greased casserole dish. Lay over it the rye bread. 4. Place the casserole in the oven and cook it for 32 min then serve it hot. 5. Enjoy.

18

Velveeta Casserole

Chicken

Rice with Cheddar Sauce

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 10 Calories 367.0 Fat 8.6g Cholesterol 66.8mg Sodium 1018.3mg Carbohydrates 42.5g Protein 28.4g

Ingredients 2 (10 3/4 oz) cans condensed cheddar cheese soup 1 C. water 2 C. salsa 1 1/4 C. uncooked white rice

2 lbs boneless skinless chicken, cubed 10 flour tortillas

Directions 1. Grease a slow cooker with a cooking spray. Stir in it the soup, water, salsa, rice and chicken. 2. Put on the lid and let them cook for 8 h on low. 3. Serve your saucy chicken rice with some tortillas. 4. Enjoy.

Chicken Rice with Cheddar Sauce

19

HOW TO MAKE

a Hot Dog Chicago Style

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 1 Calories 377 kcal Fat 19.7 g Carbohydrates 38g Protein 12.4 g Cholesterol 30 mg Sodium 2387 mg

Ingredients 1 all-beef hot dog 1 poppy seed hot dog bun 1 tbsp yellow mustard 1 tbsp sweet green pickle relish 1 tbsp chopped onion

4 tomato wedges 1 dill pickle spear 2 sport peppers 1 dash celery salt

Directions 1. Place a large saucepan of water over medium heat and bring it to a boil. Place a steamer on top and lay the hot dog in it. Let it cook for 3 min. 2. Lay the hot dog in the bun then top it with the yellow mustard, sweet green pickle relish, onion, tomato wedges, pickle spear, sport peppers, and celery salt. 3. Serve your hot dog right away. 4. Enjoy.

22

How to Make a Hot Dog Chicago Style

Pizza

Skillet

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 578 kcal Fat 27.4 g Carbohydrates 46.8g Protein 32.3 g Cholesterol 61 mg Sodium 1816 mg

Ingredients 1 (1 lb) loaf frozen bread dough, thawed 1 lb bulk Italian sausage, crumbled 2 C. shredded mozzarella cheese 8 ounces sliced fresh mushrooms 1 small onion, chopped 2 tsps olive oil 1 (28 ounce) can diced tomatoes, drained

3/4 tsp dried oregano 1/2 tsp salt 1/4 tsp fennel seed 1/4 tsp garlic powder 1/2 C. freshly grated Parmesan cheese

Directions 1. Before you do anything, preheat the oven to 350 F. Spread the dough in the bottom of a greased oven proof skillet. 2. Place a large pan over medium heat. Cook in it the sausages for 6 min. Drain it and spread it over the dough followed by the mozzarella cheese. 3. Heat the olive oil in the same pan where the sausages were cooked. Sauté in the onion with mushroom for 4 min. Add the tomatoes, oregano, salt, fennel seed and garlic powder. Cook them for 1 min. Spread the mix all over the pizza top it with the parmesan cheese. 4. Cook the pizza skillet in the oven for 30 to 35 min. Serve it hot. 5. Enjoy.

Pizza Skillet

23

MARIA'S

Italian Beef

Prep Time: 10 mins Total Time: 18 hrs 10 mins Servings per Recipe: 1 Calories 1519.3 Fat 58.9g Cholesterol 340.2mg Sodium 2052.1mg Carbohydrates 119.8g Protein 121.5g

Ingredients 5 lbs rump roast 2 (10 1/4 ounce) cans broth 1 (1 ounce) package Italian salad dressing mix pepperoncini pepper

1 jar giardiniera 3 -5 sweet green peppers 1 loaf long thin French bread

Directions 1. Grease a crockpot with some butter. Stir in it the roast with your broth, Italian dressing mix, pepperoncini, giardiniera, a pinch of salt and pepper. 2. Put on the lid and cook them for 6 h on low. Flip the roast and cook them another 6 h on low. 3. Once the time is up, flip the roast again and let it cook for another 6 h on low. 4. Slice the sweet peppers into 1/8 inch slices and blanch them in some hot water until they become tender. Drain them and place them aside. 5. Slice the bread into 6 inches slices and pull them open. Drain the roast and shred it then spoon it into the bread pieces. 6. Drizzle over it some of sauce from the pot if you desire then serve them hot. 7. Enjoy.

24

Maria's Italian Beef

Provolone

Chicken Hoagies

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 439.8 Fat 28.3g Cholesterol 73.1mg Sodium 1074.6mg Carbohydrates 33.5g Protein 12.5g

Ingredients 8 chicken tenderloins 6 tbsps butter, softened 4 hoagie rolls, split 1/4 tsp oregano leaves 1/4 tsp fresh parsley, minced 12 slices hard salami provolone cheese, halved lengthwise

1/2 C. pizza sauce 1/3 C. mushroom, fresh, diced, sautéed 1/4 tbsp black olives, chopped

Directions 1. Before you do anything, preheat the oven to 425 F. 2. Lay the tenderloins on a lined up cookie sheet. Cook it in the oven for 6 min. Flip them and cook them for another 6 min. 3. Smooth the butter over the rolls and top them with the minced parsley and oregano. Lay over them the salami and cheese slices with tenderloins. 4. Drizzle the pizza sauce over them followed by the mushroom slices and olives. 5. Serve your hoagies with some extra toppings of your choice. 6. Enjoy.

Provolone Chicken Hoagies

25

ALTERNATIVE

Hot Dogs Chicago Style

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 181.7 Fat 14.8mg Cholesterol 404.0mg Sodium 24.1g Carbohydrates 12.0g Protein 181.7

Ingredients 6 large leaves from one head romaine lettuce 6 turkey hot dogs 1/2 C. onion, Chopped fine 1/2 C. tomatoes, diced 1/2 C. pickle, diced

1/4 C. jalapeno, seeded and diced 4 tbsps Dijon mustard 3 ounces cheddar cheese celery seed, topping

Directions 1. Place a large pan over medium heat. Grease it with a cooking spray. Place in it the hot dogs and cook them until they are browned on all sides. 2. Get a small mixing bowl: Toss in it the onion with tomato, pickles, jalapeno, and a pinch of salt. 3. Place a hot dog over a lettuce leave followed by 3/4 tbsp of mustard and 1/6 of the veggies mix. Sprinkle the cheese on top. 4. Repeat the process with the remaining ingredients. Serve your hot dogs right away. 5. Enjoy.

26

Alternative Hot Dogs Chicago Style

Italian Style

Grilled Chicken

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 5 Calories 337.0 Fat 21.9g Cholesterol 44.0mg Sodium 809.4mg Carbohydrates 21.7g Protein 15.9g

Ingredients 5 -6 chicken parts, thighs 1/2 C. mild yellow mustard 1 C. Italian dressing 1/4 C. light brown sugar

2 -3 tbsps Lawry's Seasoned Salt 2 -3 tbsps black pepper 1/4 C. paprika

Directions 1. Before you do anything, preheat the grill and grease it. 2. Get a large mixing bowl: Combine all the ingredients except for the chicken to make the rub. 3. Add the chicken pieces and toss them to coat. 4. Grill the chicken pieces for 10 to 15 min on each side or until they are done to your liking. Serve them warm. 5. Enjoy.

Italian Style Grilled Chicken

27

HOMEMADE

Deep Dish

Prep Time: 34 mins Total Time: 57 mins Servings per Recipe: 1 Calories 2179.9 Fat 150.3g Cholesterol 475.6mg Sodium 6773.2mg Carbohydrates 50.9g Protein 164.0g

Ingredients Midwestern Filling 1 bunch spinach, washed, stems removed, and lightly wilted 8 ounces shredded mozzarella cheese 2 ounces Canadian bacon, slices diced 1 tsp oregano 2 garlic cloves, sliced thinly 2 ounces mushrooms, sliced 2 C. buffalo 2 C. moose, or hamburger Simpler Filling 8 ounces shredded mozzarella cheese 1/4 C. shredded parmesan cheese

1/4 lb hot Italian sausage, crumbled 1/3 C. pepperoni, pieces 1/4 C. sliced black olives 1/4 C. sliced green olives 5 ounces frozen chopped spinach 1 tsp oregano 1 tbsp chopped parsley 2 C. buffalo, or ground chuck

Directions 1. Before you do anything, preheat the oven to 450 F. 2. Roll the pizza dough that you are using on a floured surface. Press half of it into the bottom of a 14 inches baking pan. 3. Cook the pizza crust in the oven for 3 to 4 min. 4. Get a large mixing bowl: Combine in it the spinach, cheese, Canadian bacon, oregano, garlic, buffalo meat, moose meat and mushrooms. 5. Pour the mix all over the baked pizza crust. Lay over it the second pizza crust and press the edges to seal it. 6. Place the pizza pan in the oven and cook it for 48 min. Allow the pizza pan to lose heat for 6 min then serve it with your favorite toppings. 7. Enjoy. 28

Homemade Deep Dish

Blue

Sirloin Steak

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 1290.2 Fat 84.2g Cholesterol 474.4mg Sodium 426.9mg Carbohydrates 0.6g Protein 124.5g

Ingredients 4 sirloin steaks Marinade Worcestershire sauce soy sauce cooking sherry red wine vinegar Flavored Butter

2 tbsps butter, softened 2 tbsps blue cheese, crumbled 2 -3 green onions, finely chopped

Directions 1. Get a large zip lock bag: Place it in the sirloin steaks with a splash of Worcestershire sauce, soy sauce, cooking sherry and red wine vinegar. 2. Seal the bag and place it aside to sit for 35 min. 3. Before you do anything else, preheat the grill. 4. Drain the steaks and cook them on the grill after greasing it for 5 to 6 min on each side. 5. Get a small mixing bowl: Combine in it the butter, cheese and onion. 6. Serve your grilled steaks warm with the blue cheese butter. 7. Enjoy.

Blue Sirloin Steak

29

METROPOLIS

Chili

Prep Time: 15 mins Total Time: 4 hrs 15 mins Servings per Recipe: 10 Calories 389 kcal Fat 11.5 g Carbohydrates 41.4g Protein 26.3 g Cholesterol 55 mg Sodium 890 mg

Ingredients 2 lbs ground beef 4 (14.5 ounce) cans kidney beans 4 (15 ounce) cans diced tomatoes 1 (12 ounce) bottle tomato-based chili sauce 1 large white onion, chopped 6 cloves garlic, minced 2 tbsps chili seasoning 1 tsp black pepper 1/2 tsp garlic powder

1/2 tsp onion powder 1/2 tsp cayenne pepper 1/2 tsp oregano 1/4 C. sugar 1 tsp hot sauce 1 tsp Worcestershire sauce

Directions 1. Place a Dutch oven over medium heat. Cook in it the beef for 8 min. discard the excess fat. 2. Stir in the remaining ingredients. Cook them until they start boiling. Lower the heat and put on the lid. 3. Cook the stew for 4 h while stirring every once in a while then serve it warm. 4. Enjoy.

32

Metropolis Chili

Teriyaki

Wontons

Prep Time: 20 mins Total Time: 52 mins Servings per Recipe: 6 Calories 411.8 Fat 8.4g Cholesterol 66.0mg Sodium 2473.5mg Carbohydrates 60.2g Protein 22.5g

Ingredients 1 -1 1/2 lb ground turkey 8 oz teriyaki sauce 4 oz water chestnuts, drained and diced 1 piece gingerroot, peeled and minced

8 oz hoisin sauce 12 oz wonton wrappers

Directions 1. Get a large mixing bowl: Combine in it the turkey with the teriyaki sauce. 2. Add to them the chestnuts with gingerroot, a pinch of salt and pepper. Mix them well to make the filling. 3. Divide the filling on the wonton wrappers and wrap them, using water to seal the edges. 4. Place a large skillet over medium heat. Grease it with a cooking spray or some oil. Cook in it the wrappers for 4 to 5 min on each side. 5. Serve your stuffed wrappers with hoisin sauce. 6. Enjoy.

Teriyaki Wontons

33

CONDENSED

Macaroni Bake

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 667.2 Fat 34.4g Cholesterol 96.6mg Sodium 1533.9mg Carbohydrates 55.2g Protein 34.7g

Ingredients 2 C. uncooked elbow macaroni 3 C. cubed cooked chicken 1/2 C. cubed process American cheese 1 small onion, chopped 1/2 C. chopped celery 1/2 C. chopped green bell pepper 1 cans sliced water chestnuts, drained 1 cans condensed cream of mushroom soup 1 cans condensed cream of chicken soup 1 1/3 C. milk 1 cans chicken broth

1/4 C. butter, melted 2/3 C. crushed saltine 3/4 C. cashew halves

Directions 1. Before you do anything, preheat the oven to 350 F. Grease a casserole dish with some butter. 2. Lay in it the macaroni followed by the chicken on top, American cheese, onion, celery, bell pepper and chestnuts. 3. Get a large mixing bowl: Whisk in it the mushroom soup, chicken soup, milk, a pinch of salt and pepper. 4. Drizzle the mix all over the chestnut layer. 5. Get a mixing bowl: Mix in it the butter with crushed saltine. Sprinkle the mix on top. Place the casserole in the oven and cook it for 38 to 42 min. 6. Serve your macaroni casserole hot with some cashews on top. 7. Enjoy. 34

Condensed Macaroni Bake

Chipotle

Shrimps

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 379.5 Fat 28.3g Cholesterol 150.5mg Sodium 993.9mg Carbohydrates 15.7g Protein 19.7g

Ingredients 3 tsp olive oil 1 onion, finely chopped 6 tomatoes, peeled, diced 1/4 C. fresh parsley, chopped 1 lb shrimp, shelled, deveined, diced 1/2 tsp ground black pepper 1 tbsp butter

1 tbsp flour 1 cans coconut milk 1/2 tsp salt 1 small dried red pepper, minced 1 tsp dried chipotle powder

Directions 1. Place a pot over medium heat. Heat a splash of oil in it. Sauté in it the onion for 3 min. Add the parsley with tomato and cook them for 6 min. 2. Stir in the shrimp and cook them for 4 min. Add the melted butter with coconut milk, a pinch of salt and pepper then stir them well. 3. Stir in the chipotle and cook them for an extra 4 min. Serve your stew warm with some rice. 4. Enjoy.

Chipotle Shrimps

35

BRAZILIAN

Potatoes

Prep Time: 6 hrs Total Time: 6 hrs 25 mins Servings per Recipe: 6 Calories 385.4 Fat 29.6g Cholesterol 0.0mg Sodium 239.7mg Carbohydrates 28.3g Protein 3.3g

Ingredients 2 lbs small potatoes 3/4 C. olive oil 1/3 C. red wine vinegar 1 tsp dried oregano 2 -3 garlic cloves, minced salt & ground black pepper 1/2 C. chopped white onion

1 -2 tsp minced chili pepper 1 C. olive, pitted 1/4 C. diced sun-dried tomato 1/4 C. chopped parsley

Directions 1. Bring a large salted pot of water to a boil. Cook in it the potato until they become soft. Drain them and place them aside. 2. Get a large mixing bowl: Mix in it the olive oil, red wine vinegar, oregano, garlic, and salt and pepper. Add the potato and stir them to coat. 3. Place the bowl aside until the potato cools down completely. Add to it the onions, chili pepper, olives, sun dried tomatoes, and chopped parsley. Mix them well. 4. Place the salad in the fridge for at least 1 h then serve it. 5. Enjoy.

36

Brazilian Potatoes

Chicken

Cutlets with Chili Sauce

Prep Time: 50 mins Total Time: 1 hr Servings per Recipe: 4 Calories 934.8 Fat 37.4g Cholesterol 400.9mg Sodium 646.4mg Carbohydrates 60.9g Protein 83.7g

Ingredients cooking oil, for frying 1 1/2 kg chicken cutlets 1 -2 C. water 1 small onion, chopped 2 garlic cloves, minced salt and pepper 1 C. breadcrumbs, or as needed Dough: 1 C. rice flour 2 1/2 C. milk

Garnish: 1/2 C. butter 3 egg yolks 1/4 tsp chili sauce salsa

Directions 1. Place a large skillet over medium heat. Heat the oil in it. Cook in it the chicken cutlets for 3 to 5 min on each side. 2. Add 2 C. of water to the skillet and bring them to a boil. Let them cook for 22 min with the lid on. 3. Once the time is up, drain the chicken cutlets and cut them into 12 stripes then mince the rest of it. Reserve the cooking liquid. 4. Get a large mixing bowl: Mix in it the minced chicken with onion, cloves, salt and pepper. 5. Get a large mixing bowl: Combine in it the rice flour with milk and the chicken cooking liquid until you get a soft dough. 6. Cut the dough into 12 pieces and flatten them with the palm of your hands. 7. Place a flattened piece of dough on a working surface. Place a chicken strip on the end of it with some of the minced chicken mix. 8. Roll the dough over the chicken filling in the shape of a cigar. Place it on a lined up baking sheet. Repeat the process with the remaining ingredients. Chicken Cutlets with Chili Sauce

37

9. Place a large skillet over medium heat. Heat the oil in it. Cook in it the chicken cigars until they become golden brown. 10. Serve your chicken cigars with some chili sauce. 11. Enjoy.

38

Brazilian

Pot Pies

Prep Time: 40 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 765.2 Fat 55.9g Cholesterol 200.9mg Sodium 1075.5mg Carbohydrates 39.6g Protein 28.6g

Ingredients 2 chicken breasts 1 C. tomato sauce 1 onion 2 garlic cloves 1 tsp oregano 1 C. canned corn 1 tbsp cilantro salt and pepper Dough 12 tbsp flour

1 tbsp baking powder 2 tbsp parmesan cheese 1/2 tsp salt 3 eggs 1 1/2-2 C. milk 3/4-1 C. oil pepper

Directions 1. Place a large pan over medium heat. Heat a splash of oil in it. Cook in it the chicken breasts for 6 to 10 min on each side or until they are done. 2. Drain the chicken breasts and stir them back into the pan. Add the tomato sauce, onion, garlic, salt, oregano, pepper, canned corn, and of coarse chopped cilantro. 3. Let them cook for 8 min over low heat. Place it aside. 4. Before you do anything, preheat the oven to 350 F. 5. Get a food processor: Combine in it all the dough ingredients. Process them until they become smooth. 6. Spread half of the dough in the bottom of a greased baking dish. Pour the chicken filling all over it. Spread the remaining dough mix all over it. 7. Place the pie dish in the oven and cook it for 55 min. Serve it warm with your favorite sauce. 8. Enjoy.

Brazilian Pot Pies

39

BRAZILIAN

Wild Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 312.2 Fat 12.1g Cholesterol 30.5mg Sodium 108.8mg Carbohydrates 37.2g Protein 8.0g

Ingredients 6 oz wild rice 3/4 C. dry vermouth 1/4 C. butter 3 tbsp onions, finely chopped 1/2 liter mushroom

2 eggs, well beaten (optional) salt and pepper

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Prepare the rice according to the directions on the package. Fluff the rice and add to it the dry vermouth. Mix them well. 3. Place a heavy saucepan over medium heat. Heat the butter in it until it melts. Sauté in it the onion for 3 min. 4. Stir in the mushroom and cook them for 6 min. Add the rice with eggs, a pinch of salt and pepper. Mix them well. 5. Pour the mix in a greased casserole dish. Cook it it in the oven for 32 min. Serve your casserole warm. 6. Enjoy.

42

Brazilian Wild Rice

Caribbean

Tilapia Stew

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 955.2 Fat 45.0g Cholesterol 364.8mg Sodium 1577.6mg Carbohydrates 93.4g Protein 51.1g

Ingredients 1 lime, juice of 1 tbsp ground cumin 1 tbsp paprika 4 garlic cloves 1/2 tsp salt 1 tsp ground black pepper 1 serrano chili, diced 1 1/2 lbs tilapia fillets, cut into three by three inch pieces 2 tbsp olive oil

2 onions, chopped 4 large bell peppers, diced 1 (16 oz) cans diced tomatoes, drained 1 (6 oz) cans tomato paste 1 (16 oz) cans whole coconut milk 2 tbsp palm oil 2 tbsp fish sauce 1 bunch fresh cilantro, chopped (optional) 6 hard-boiled eggs

Directions 1. Get a large mixing bowl: Whisk in it the lime juice, cumin, paprika, garlic, salt and pepper. Add the tilapia pieces and mix them to coat. 2. Cover the bowl with a plastic wrap and place it in the fridge for 14 min. 3. Place a pot over medium heat. Heat the oil in it. Sauté in it the onion with chilies and cook them for 3 min. Lower the heat and add the tomato paste. 4. Stir it the diced tomato with bell peppers and coconut milk. Put on the lid and let it cook for 28 min. 5. Once the time is up, stir the tilapia mix into the pot with the 2/3 of the chopped and stemmed cilantro. Let them cook for 7 min. 6. Serve your stew warm and garnish it with the hard boiled eggs. 7. Enjoy.

Caribbean Tilapia Stew

43

MUSHROOM

Stroganoff South American

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 5 Calories 792.5 Fat 62.9g Cholesterol 200.7mg Sodium 1456.8mg Carbohydrates 15.7g Protein 41.5g

Ingredients 1 tbsp butter 2 tbsp butter 2 lbs filet mignon 1 onion, medium-sized and chopped 1/2 lb mushroom, slivered 5 tbsp soy sauce 1 fluid oz cognac

12 oz table cream 5 tbsp ketchup 2 tbsp mustard 1 tbsp flour 12 oz milk

Directions 1. Sprinkle some salt and pepper over the mignon fillet. 2. Place a large skillet over medium heat. Melt 1 tbsp of butter in it. Brown in it the mignon fillet for 2 to 3 min on each side. Place it aside. 3. Melt the remaining butter in the same skillet. Sauté in it the onion for 4 min. Stir in the mushroom with the filet mignon and cook them for 6 min. 4. Get a large mixing bowl: Whisk in it the table cream, ketchup, mustard, salt and pepper. Add the milk with flour and whisk them until no lumps are found. 5. Pour the mix all over the mushroom and filets then let them cook for 7 to 9 min. Once the time is up, serve your creamy stroganoff skillet warm. Enjoy.

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Mushroom Stroganoff South American

Fortaleza

Stroganoff

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 1707.3 Fat 173.9g Cholesterol 239.6mg Sodium 235.1mg Carbohydrates 8.8g Protein 21.8g

Ingredients 2 lbs beef or 2 lbs chicken fillets, cut into 1 inch pieces 2 garlic cloves, minced 1 onion, chopped, divided salt 1/4 tsp nutmeg 1/2 tsp oregano

1/2 C. dry white wine 2 tbsps oil 1/2 lb cultivated white mushroom, sliced 2 -3 tbsps ketchup 1 1/2 tbsps mild mustard 1/2 C. sour cream

Directions 1. Get a large mixing bowl: Combine in it the meat with garlic, half the onion, salt, nutmeg, oregano and wine. Toss them to coat. Let them sit for 1 h. 2. Place a large skillet over medium heat. Heat the oil in it. Combine in it the rest of the onion with mushroom. Cook them for 4 min. 3. Stir in the meat mix with mustard, ketchup and few tbsps of water. Let them cook for 8 to 12 min or until the meat is done. 4. Once the time is up, stir in the cream. Heat the stew for 2 min then serve it hot. 5. Enjoy.

Fortaleza Stroganoff

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COLLARD GREEN

Skillet

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 8 Calories 78.4 Fat 5.2g Cholesterol 3.8mg Sodium 31.8mg Carbohydrates 7.0g Protein 2.6g

Ingredients 2 lbs collard greens 2 tbsps olive oil 1 tbsp butter 1/3 C. minced shallot

1 tbsp minced garlic kosher salt and pepper

Directions 1. Remove the stems of the collard greens and slice them into thin strips. 2. Place a large skillet over medium heat. Melt the butter in it. Sauté in it the garlic with shallot for 2 min. 3. Stir in the collard greens and cook them for 12 to 14 min or until they are done. Adjust the seasoning of your stir fry then serve it warm. 4. Enjoy.

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Collard Green Skillet

Spicy

Coconut Glazed Chicken

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 242.9 Fat 10.5g Cholesterol 75.5mg Sodium 158.7mg Carbohydrates 10.0g Protein 27.3g

Ingredients 1 tsp ground cumin 1 tsp ground cayenne pepper 1 tsp ground turmeric 1 tsp ground coriander 4 boneless skinless chicken breast halves salt, to taste pepper, to taste 2 tbsps olive oil 1 onion, chopped

1 tbsp minced fresh ginger 2 jalapeno peppers, seeded and chopped 2 garlic cloves, minced 3 tomatoes, seeded and chopped 1 (14 oz.) cans light coconut milk 1 bunch chopped fresh parsley

Directions 1. Get a small mixing bowl: Stir in it the cumin, cayenne pepper, turmeric, and coriander. 2. Get a large mixing bowl: Sprinkle some salt and pepper over the chicken breasts then coat them with the spices mix. 3. Place a large pan over medium heat and heat 1 tbsp of olive oil in it. Cook in it the chicken breasts for 14 to 16 min on each side or until they are done. 4. Drain the breasts and place them aside. Add the onion, ginger, jalapeno peppers, and garlic to the same pan. Let them cook for 6 min. 5. Stir in the tomato and cook them for an extra 7 min. Add the coconut milk with a pinch of salt and pepper. Cook them for 2 min. 6. Serve your chicken breasts with your coconut sauce and enjoy.

Spicy Coconut Glazed Chicken

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CHICKEN

Taquitos and Homemade Guacamole

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 1 Calories 228.0 Fat 11.0g Cholesterol 30.4mg Sodium 245.7mg Carbohydrates 19.3g Protein 13.2g

Ingredients 3 C. shredded cooked chicken 2 tsps lemon juice 1 tsp cumin 1 jalapeno, diced 2 tbsps chopped cilantro 2 garlic cloves, minced 1/2 C. Monterey jack cheese, shredded salt and pepper 12 small flour tortillas

oil 2 avocados, diced 1/2 small red onion, diced 1 jalapeno, diced 4 tbsps cilantro, chopped 2 tsps lemon juice 1/2 C. cherry tomatoes, halved salt and pepper

Directions 1. To make the taquitos: 2. Get a large mixing bowl: Mix in it the chicken with lemon juice, cumin, jalapeno, cilantro, cheese, garlic, a pinch of salt and pepper. Place it aside to sit for 20 min. 3. Lay a tortilla on a cookie sheet and place it in on the side of it in a long line 2 tbsps of the filling. 4. Roll the tortilla over the filling in the shape of a cigar and place it in a lined up baking sheet. Repeat the process with remaining ingredients. 5. Place a heavy pan over medium heat. Heat 1/4 inch of oil in it. Lay in it the taquitos gently and cook them for 2 to 4 min or until they become golden brown. 6. Remove the taquitos from the hot oil and place them aside. 7. To make the guacamole: 8. Get a mixing bowl: Combine in it all the ingredients and mix them well. Serve your taquitos warm with the guacamole. 9. Enjoy. 48

Chicken Taquitos and Homemade Guacamole

Dumplings

Jamaica

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 472 Fat 19.8 Carbohydrates 41 Protein 855 Cholesterol 64 Sodium 8.8

Ingredients 4 C. all-purpose flour 2 tsp baking powder 1 1/2 tsp salt 1/2 C. butter

1/2 C. cold water 1 C. vegetable oil for frying

Directions 1. Get a large mixing bowl: Combine in it the flour, baking powder and salt. Add the butter and mix them well with your hands until the mix becomes crumbly. 2. Add 1 tbsp of water after another to the mixture while mixing them until you get a smooth dough. Knead the dough with your hands until it becomes soft. 3. Place a large deep pan over medium heat. Heat the oil in it. Cut the dough into small pieces and shape them into flat patties. 4. Place some of the patties in the hot oil and cook them for 2 to 4 min on each side until they become golden brown. 5. Serve your biscuits with your favorite toppings and enjoy. 6. Enjoy.

Dumplings Jamaica

49

FESTIVE

Jerk Chicken

Prep Time: 10 mins Total Time: 8 hrs 30 mins Servings per Recipe: 3 Calories 834 Fat 57.2 Carbohydrates 284 Protein 568 Cholesterol 4.8 Sodium 71.1

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

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

Directions 1. Get a large mixing bowl: Mix in it the onions, orange juice, ginger, hot pepper, lemon or lime juice, soy sauce, garlic, allspice, cinnamon and cloves to make the marinade. 2. Add the chicken pieces and stir them well to coat. Cover the bowl with a plastic wrap and place them in the fridge for an overnight. 3. Before you do anything else, preheat the grill and grease it. 4. Drain the chicken pieces and grill them for 8 to 12 min on each side or until they are done. 5. Pour the remaining marinade in a small saucepan. Cook it over medium heat for 2 min until it becomes thick. Serve it hot with the chicken. 6. Enjoy.

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Festive Jerk Chicken

65-Minute

Jamaican Beef Patties

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

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

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

Directions 1. Get a large mixing bowl: Combine in it the ground beef, bread crumbs, tomato sauce, green onions, soy sauce, Maggi seasoning, salt, pepper, and hot sauce. 2. Mix them well with your hands. 3. Before you do anything else, preheat the oven to 450 F. 4. Roll the dough on a floured surface until it becomes 1/8 inch thick. Slice it into 6 inches circles. 5. Place 1 tbsp of the filling in the middle of each dough circle. Pull the dough over the filling to make half a circle and press the edges to seal them. 6. Get a small mixing bowl: Whisk in it the water with egg. Brush the beef burgers with the egg mix. Place them on a lined up baking sheet. 7. Cook them the burgers in the oven for 35 to 42 min. Serve them warm with your favorite sauce. 8. Enjoy.

65-Minute Jamaican Beef Patties

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HOW TO MAKE

Cabbage

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 121 Fat 4.8 Carbohydrates 0 Protein 437 Cholesterol 19.2 Sodium 3

Ingredients 1 head cabbage 2 tbsp olive oil, or as needed 1 small onion, thinly sliced 1/2 chopped green bell pepper 1 green onion, sliced 1 whole Scotch bonnet chile pepper, or jalapeno

2 sprigs fresh thyme 1 tsp salt (optional) 1 C. shredded carrots 1/4 C. white vinegar 2 tbsp white sugar

Directions 1. Discard the outer leaves of the cabbage then discard its head and shred the leaves. 2. Before you do anything else, place a large pan over medium high heat and heat the olive oil in it. 3. Add the onion, green bell pepper, and green onion then cook them for 6 min white stirring them from time to time. 4. Once the time is up, add the thyme, Scotch bonnet pepper, and salt then stir them well. 5. Combine in the shredded carrots and cabbage then put on the lid and let the mix cook for 12 min over low heat while stirring it from time to time. 6. Once the time is up, remove the lid and add the sugar and vinegar to the mix. Let them cook for an extra 4 min. 7. Remove the scotch bonnet pepper along with thyme sprigs then serve your Jamaican cabbage with some bread. 8. Enjoy!

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How to Make Cabbage

Jamaican

Oxtail III

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 425 Fat 22.4 Carbohydrates 125 Protein 1089 Cholesterol 17.6 Sodium 38.8

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

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

Directions 1. Before you do anything, place a large pan over medium heat and heat the oil in it. 2. Get a large mixing bowl: Add the onion, green onion, garlic, ginger, chile pepper, soy sauce, thyme, salt, and pepper and combine them well. 3. Add the mix to the heated pan and cook them for 12 min. 4. Get a pressure cooker, transfer to it the oxtail mix with 1 1/2 C. water. Put on the lid and cook them for high pressure for 26 min. 5. Once the time is up, use the quick method to release the pressure then stir the fava beans and allspice berries into the pot. 6. Press the sauté button on the pressure cooker and cook the stew until it starts simmering. 7. Get a small mixing bowl: Whisk in it the cornstarch with water. Add the mix to the pot and mix them well. 8. Let the stew simmer for few more minutes until it thickens then serve it warm. Enjoy!

Jamaican Oxtail III

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HABANERO

Curry

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

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

2 skinless, boneless chicken breast halves, chunked 1 C. water 1/2 tsp salt, or to taste

Directions 1. Place a large pan over medium heat and heat the oil in it. Add the onion, tomato, garlic, curry powder, habanero pepper, and thyme. Cook them for 8 min. 2. Add the chicken and cook them for 6 min. 3. Once the time is up, stir the water into the pan. Lower the heat and let the curry cook for 32 min over low heat. 4. Once the time is up, serve your chicken curry warm with some pita bread. 5. Enjoy.

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Habanero Curry

Tomato Soup

in the Tropics

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 1 Calories 108.1 Fat 4.1g Cholesterol 0.0mg Sodium 166.5mg Carbohydrates 17.4g Protein 2.3g

Ingredients 2 tbsp olive oil 1 C. chopped onion 3 C. chopped tomatoes 1 (28 ounce) cans tomatoes, undrained 1/4 C. chopped basil 1 tsp sugar 3 tbsp fresh lemon juice 1 tbsp fresh orange zest 2 C. orange juice

3 tbsp chopped cilantro 3 tbsp chopped parsley 1/2-1 tsp salt pepper

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. 2. Sauté in it the onion for 12 min. Add the tomato with canned tomatoes with juice, basil, sugar, lemon juice, and orange peel. 3. Cook them until they start boiling. Put on the lid and cook them for 12 min over low heat. 4. Get a food processor: Combine in it the orange juice, cilantro, parsley, salt, and pepper. Process them until they become smooth. 5. Add 2 C. of the tomato soup to the food processor. Blend them again. Stir the mix back into the saucepan. 6. Cook the soup for an extra 12 min over low heat. Serve it warm. 7. Enjoy.

Tomato Soup in the Tropics

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GRACE'S

Chicken Gumbo

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 4 Calories 509.8 Fat 16.8g Cholesterol 80.5mg Sodium 607.6mg Carbohydrates 59.1g Protein 31.0g

Ingredients 2 (45 g) packets fish tea soup mix or 2 fish bouillon cubes 1 C. white rice 1 cans whole kernel corn

3 chicken breasts 1 sausage

Directions 1. Bring a salted pot of water to a boil. Cook in it the chicken breasts for 35 to 40 min. Drain them and cut them into small dices. 2. Bring another salted pot of water to a boil, cook in it the rice according to the directions on the package. 3. Bring another salted pot of water t a boil, stir in it the fish tea mix and cook them for 8 min over low medium heat. 4. In the meantime, place a large pan over medium heat. Cook in it the sausages until they are brown on both sides. Cut them into thick slices. 5. Stir the sausages with chicken pieces, and the corn after draining them. Adjust the seasoning of the gumbo then serve it warm. 6. Enjoy.

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Grace's Chicken Gumbo

Jamaican

Sloppy Burgers

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 3 Calories 456.1 Fat 13.9g Cholesterol 51.4mg Sodium 808.2mg Carbohydrates 54.7g Protein 28.7g

Ingredients 1/2 lb ground beef 1 small onion, chopped 2 garlic cloves, minced 1/8-1/4 tsp cayenne pepper 1cans diced tomatoes with jalapeno peppers, undrained 1 cans black beans

1/2 C. diced green pepper 3 whole wheat hamburger buns, split salt pepper

Directions 1. Place a large pan over medium heat. Combine in it the beef with onion, garlic, cayenne pepper, a pinch of salt and pepper. Cook them for 8 min. 2. Add the beans with tomato. Put on the lid and cook them for 6 min. Stir in the pepper and cook them for another 6 min. 3. Divide the beef mix between the burger buns then serve them with your favorite toppings. 4. Enjoy.

Jamaican Sloppy Burgers

59

CARIBBEAN

Meatloaf

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 286.9 Fat 9.3g Cholesterol 119.7mg Sodium 532.1mg Carbohydrates 20.3g Protein 28.9g

Ingredients 1 lb minced lean beef 1 medium onion, chopped 3/4 C. breadcrumbs 2 tbsp jerk seasoning 1 tbsp garlic powder 1 egg

1 stalk spring onion, chopped 1 tbsp soy sauce 1 tbsp Worcestershire sauce

Directions 1. Before you do anything preheat the oven to 350 F. 2. Get a large mixing bowl: Mix in it all the ingredients well. Shape it into a meatloaf. 3. Coat a baking pan with a cooking spray. Place in it the meatloaf. Cook it in the oven for 32 min. 4. Once the time is up, serve your meatloaf with your favorite toppings. 5. Enjoy.

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Caribbean Meatloaf

How to Make

Jamaican Beef Patties at Home

Prep Time: 1 hr Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 1131.8 Fat 69.6g Cholesterol 328.6mg Sodium 1218.9mg Carbohydrates 88.9g Protein 37.0g

Ingredients 1 -3 tsp cooking oil 2 stalks scallions, finely chopped 1 lb ground beef 1 medium onion, finely chopped 2 tbsp thyme 1 habanero, finely chopped 1/2 tsp black pepper 1/2 C. breadcrumbs 1/2 tsp salt 2 tsp ketchup 1 tsp paprika

3/4-1 1/2 C. water 3 C. all-purpose flour 1/2 tsp salt 2 tbsp curry powder 1 C. butter 3/4 C. ice water 1 tbsp vinegar 2 egg yolks 1 egg, beaten

Directions 1. Get a food processor: Combine in it the flour, salt, and curry powder. Place the butter in the food processor and blend them smooth again. 2. Get a large mixing bowl: Whisk in it the water, vinegar, and egg yolks. Add the mix to the food processor and blend them smooth. 3. Shape the mix into a ball and cover it completely with a plastic wrap. Place it in the fridge for 30 min. 4. To make the filling: 5. Before you do anything preheat the oven to 350 F. 6. Get a large mixing bowl: Combine in it the meat, scallions, salt, onion and 1 tbsp of thyme. 7. Place a large skillet over medium heat. Heat 1 tsp of oil in it. Add the beef mix and cook them for 12 min. Drain it and place it aside. 8. Place the dough on a floured surface. Use a rolling pin to roll it until it becomes 1/8 inches thick. Slice the dough into 6 inches circles. How to Make Jamaican Beef Patties at Home

63

9. Place 1 tbsp of the filling in the middle of each dough circle. Pull the dough over the filling to make half a circle and press the edges to seal them. 10. Get a small mixing bowl: Whisk in it the water with egg. Brush the beef burgers with the egg mix. Place them on a lined up baking sheet. 11. Cook them the burgers in the oven for 25 to 30 min. Serve them warm with your favorite sauce. 12. Enjoy.

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Honey

Jerk Drumsticks

Prep Time: 10 mins Total Time: 3 hrs 10 mins Servings per Recipe: 4 Calories 307.7 Fat 16.2g Cholesterol 118.2mg Sodium 706.9mg Carbohydrates 11.0g Protein 28.6g

Ingredients 6 scallions, chopped 2 serrano peppers, stemmed and halved 2 tbsp fresh lemon juice 2 tbsp honey 1 tbsp canola oil

1 tbsp jamaican jerk seasoning 1 tsp salt 8 chicken drumsticks, skinned

Directions 1. Get a food processor: Combine in it the scallions, serranoes, lemon juice, honey, oil, jerk seasoning, and salt. Blend until they become smooth. 2. Toss the chicken drumsticks and seasoning mix in a greased slow cooker. Put on the lid and let them cook for 4 h on low or 8 h on high. 3. Once the time is up, serve your chicken drumsticks warm. 4. Enjoy.

Honey Jerk Drumsticks

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CRUNCHY

Cajun Chicken Tenders

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 460.7 Fat 27.0g Cholesterol 165.6mg Sodium 781.4mg Carbohydrates 24.5g Protein 29.9g

Ingredients 1 C. cornmeal 2 tsp chili powder 1 tsp dried oregano 1 tsp salt 1/4 tsp pepper 2 large eggs

1 lb chicken tenders 6 tbsp vegetable oil

Directions 1. Get a shallow mixing bowl: Stir in it the cornmeal, chili powder, oregano, 1 tsp salt and 1/4 tsp pepper. 2. Get a mixing bowl: Whisk in it the eggs. 3. Dip the chicken tenders in the eggs, coat them with the cornmeal mix, dip them again the eggs and coat them with the cornmeal mix. 4. Place a pan over medium heat. Heat 1/4 C. of oil in it. Cook in it the chicken tenders in batches until they become golden brown. 5. Serve your chicken tenders with your favorite dip. 6. Enjoy.

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Crunchy Cajun Chicken Tenders

Cajun

Chuck Burgers

Prep Time: 5 mins Total Time: 11 mins Servings per Recipe: 4 Calories 389.0 Fat 22.1g Cholesterol 78.2mg Sodium 263.7mg Carbohydrates 22.8g Protein 24.4g

Ingredients 1 lb ground chuck 1 tsp garlic salt 1 tsp paprika 1/2 tsp dried basil 1/2 tsp dry mustard 1/4 tsp thyme 1/4 tsp cayenne pepper

1/4 tsp black pepper 1 onion, slice and separated into rings 4 whole wheat hamburger buns, split and toasted

Directions 1. Get a small mixing bowl: Mix in it the seasonings. 2. Form the beef chuck into 4 burgers. Sprinkle all over the seasoning mix. 3. Place a pan over high heat. Grease it with a cooking spray. Add to it the burgers and cook them for 6 to 7 min on each side. 4. Drain the burgers and place them aside. Cook the onion rings in the same pan for 4 min. 5. Lay the burgers over the bottom buns then top them with the onion rings, sour cream, cheese and your favorite toppings. 6. Serve your burgers right away. 7. Enjoy.

Cajun Chuck Burgers

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HOW TO MAKE

Creole Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 12 Calories 263.6 Fat 2.4g Cholesterol 6.9mg Sodium 647.1mg Carbohydrates 43.5g Protein 17.9g

Ingredients 14 oz. low-fat smoked sausage, sliced 1/2-inch pieces 4 (15 oz.) cans pinto beans, drained 6 C. chicken broth 1 1/2 C. onions, chopped 3 bay leaves 1 tsp dried thyme 3/4 tsp garlic powder

3/4 tsp dried oregano 1 tsp cayenne pepper 1 tsp black pepper 1 tbsp liquid smoke

Directions 1. Place a large pot over high heat. Stir in it all the ingredients. Cook them until they start boiling. 2. Lower the heat and put on the lid. Cook the stew for 1 h over low heat. Serve it warm with some rice. 3. Enjoy.

68

How to Make Creole Rice

Black

Cajun Rice

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 139.9 Fat 3.0g Cholesterol 0.0mg Sodium 513.1mg Carbohydrates 23.4g Protein 4.2g

Ingredients 1 tbsp olive oil 1 white onion, chopped 1 celery rib, chopped 1 carrot, sliced 1 tbsp garlic powder 1 tsp dried Cajun seasoning 1/2 tsp salt

1 can chicken broth 3/4 C. uncooked white rice 1 can black-eyed peas, drained 1 tbsp parsley flakes

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. Cook in it the onion, celery, carrot, garlic powder, Cajun seasoning, and salt for 4 min. 2. Stir in the broth. Cook them until they start boiling. Add the rice into the pot. Put on the lid and let them cook for 16 min over low heat. 3. Add the peas. Put on the lid and cook the stew for an extra 6 min. Mix in the parsley flakes. 4. Adjust the seasoning of the stew then serve it hot. 5. Enjoy.

Black Cajun Rice

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SPICY

Cajun Sausage Cakes

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 385.4 Fat 12.0g Cholesterol 74.9mg Sodium 1075.2mg Carbohydrates 39.9g Protein 30.4g

Ingredients 1 lb reduced-fat smoked turkey sausage, cut in 1/4 inch slices 2 (15 oz.) cans black beans, drained and rinsed

1 (14 1/2 oz.) cans diced tomatoes with onion and garlic 2 tsp extra spicy herb seasoning mix

Directions 1. Before you do anything, preheat the oven to 450 F. 2. Get a large mixing bowl: Mix in it the sausage, beans, tomatoes, and seasoning. 3. Shape the mix into 4 cakes. Cut 4 pieces of foil and grease them with a cooking spray. Place a cake in the middle of each sheet. 4. Fold the foil edges in the shape of a boat. Place the cake boats on a baking sheet. Cook them in the oven for 19 to 22 min. Serve them warm. 5. Enjoy.

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Spicy Cajun Sausage Cakes

Sticky

Cajun Chicken Breasts

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 252.7 Fat 6.5g Cholesterol 75.5mg Sodium 194.1mg Carbohydrates 22.1g Protein 25.5g

Ingredients 4 boneless skinless chicken breast halves 1/2-1 tsp Cajun seasoning 1 tbsp vegetable oil 1/4 C. green onion, sliced 6 tbsp hot pepper jelly

1/4 C. chicken broth, defatted 2 tbsp white vinegar

Directions 1. Season them with a pinch of salt and pepper then rub into them the Cajun seasoning. 2. Place a pan over high heat. Heat the oil in it. Place in it the chicken breasts and cook them for 12 min over each side. 3. Drain them and place them aside. Cook the onion in the same skillet for 3 min. 4. Stir in the jelly, broth and vinegar then cook them for another 2 min. Stir the chicken back and cover it with the sauce. 5. Put on the lid and let it cook for 6 min over low heat. Serve it warm. 6. Enjoy.

Sticky Cajun Chicken Breasts

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HOT CAJUN

and Chickpeas Patties

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

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

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

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

74

Hot Cajun and Chickpeas Patties

Creole

Okra and Cajun Stew

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 300.1 Fat 16.9g Cholesterol 27.8mg Sodium 585.7mg Carbohydrates 32.3g Protein 9.7g

Ingredients 8 oz. turkey bacon, chopped 2 tbsp unsalted butter 2 C. yellow onions, chopped 2 tsp creole seasoning 1 tbsp garlic, minced 2 lbs okra, trimmed and cut crosswise into 1/2 inch slices 1 bay leaf 1/2 tsp fresh thyme, chopped

1/2 tsp fresh ground black pepper 1/4 tsp cayenne pepper, to taste 2 C. corn kernels 1 C. chicken stock 2 C. ripe tomatoes, chopped or 2 large ripe tomatoes 1 tsp salt

Directions 1. Place a large pot over medium heat. Cook in it the bacon until it becomes crispy. Drain it and place it aside. 2. Stir the onion with butter into the pot and cook them for 6 min. 3. Stir in the garlic with creole seasoning and cook them for 40 sec. Turn the heat up to medium high. 4. Stir in the okra, bay leaf, thyme, black pepper and cayenne. Cook them for 6 min while stirring most of the time. 5. Stir in the corn and cook them for an extra 3 min. Pour the stock over them and let them cook for 8 min. 6. Once the time is up, stir in the tomato and cook them for an extra 3 min. 7. Add the bacon with a pinch of salt and pepper. Serve your stew hot. 8. Enjoy.

Creole Okra and Cajun Stew

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CREOLE

Tilapia Cutlets

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 283.8 Fat 13.5g Cholesterol 125.6mg Sodium 611.4mg Carbohydrates 11.3g Protein 29.0g

Ingredients 6 tilapia fillets 1/4 C. sunflower oil 2 eggs 1/2 lemon, juice of 4 tbsp pancake mix 4 tbsp breadcrumbs 1 tsp salt 1/4 tsp cayenne pepper 1/4 tsp white pepper

1/4 tsp black pepper 1 tsp cajun seasoning 1/4 tsp dried thyme leaves 1/4 tsp dried basil 1/4 tsp dried oregano leaves

Directions 1. Get a large mixing bowl: Whisk in it the lemon juice with eggs. 2. Get a shallow mixing bowl: Stir in it the herbs spices and pancake mix with the bread crumbs. 3. Dip the fish fillets in the eggs then coat them with the spice mix. 4. Place a pan over medium heat. Heat in it a splash of oil. Cook in it the fish fillets for 4 to 6 min on each side. 5. Serve them warm. 6. Enjoy.

76

Creole Tilapia Cutlets

Au Gratin Creole

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 497.1 Fat 38.4g Cholesterol 255.0mg Sodium 1334.7mg Carbohydrates 8.2g Protein 30.3g

Ingredients 1 pint heavy cream 1 tbsp fresh basil 1 tbsp fresh thyme 2 tsp salt 2 tsp ground black pepper 1 1/2 tsp ground red pepper 1 tsp white pepper 1 C. chopped green onion 1 C. chopped parsley

1/2 lb medium shrimp, peeled and deveined 1/2 lb crayfish tail 1/2 lb lump crabmeat 1 1/2 C. grated cheese 2 tbsp grated parmesan cheese

Directions 1. Before you do anything, preheat the oven broiler. 2. Place a pan over high heat. Heat in it the cream until it starts boiling. Stir it and bring it to a simmer. 3. Stir into it the herbs, salt, peppers, green onions, and parsley. Cook them for 8 min. 4. Add the shrimp and let it cook for 4 min. Stir in the crawfish and cook them for 4 min. 5. Stir in the crabmeat gently and let them cook for an extra 3 min. Add 1 1/2 C. of cheese and cook them until it melts. 6. Transfer the mix to a ceramic casserole dish. Top it with the parmesan cheese. Cook it in the oven for 6 min. Serve it hot. 7. Enjoy.

Au Gratin Creole

77

MAC AND CHEESE

Louisiana

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 870.9 Fat 51.0g Cholesterol 221.4mg Sodium 1031.6mg Carbohydrates 54.4g Protein 47.6g

Ingredients 1 lb cavatappi pasta, cooked 8 tbsp butter, divided 1 lb medium shrimp, cut in thirds 1 tsp Cajun seasoning, divided 1 tbsp grated onion 3 tbsp flour 3 C. milk 1/2 lb Swiss cheese 1/2 lb cheddar cheese

1 lb Monterey jack pepper cheese salt and pepper 1/4 C. breadcrumbs 1 tsp parsley

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Get a large mixing bowl: 3. Place a saucepan over medium heat. Heat in it 2 tbsp of butter until it melts. Sauté in it the shrimp with 1/2 tsp of seasoning for 5 min. 4. Drain it and place it aside. Heat in it another 2 tbsp of butter. Cook in it the onion for 2 min. 5. Add the flour cook it for 2 min while mixing it all the time. 6. Stir in the milk and let them cook for 5 min while constantly whisking it. 7. Stir in Swiss, cheddar and 3/4 lb. pepper Jack cheese until they melt. Stir in 1/2 tsp Cajun seasoning, salt, and pepper with the cooked shrimp and pasta. 8. Transfer the mix to a greased baking pan. Sprinkle over it 1/4 lb. pepper Jack cheese, bread crumbs, 3 tbsp of melted butter and parsley. 9. Place the pan in the oven and cook it for 48 min. Serve your hot. 10. Enjoy. 78

Mac and Cheese Louisiana

Black

Cajun Stew with Shell Pasta

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 341.2 Fat 1.4g Cholesterol 0.0mg Sodium 420.7mg Carbohydrates 64.0g Protein 20.3g

Ingredients 1 (16 oz) cans black beans, drained 1 (16 oz) cans red beans, drained 1 (14 oz) cans diced tomatoes with green chilies 3/4 C. small shell pasta, uncooked 1/4 C. onion, chopped 1 tsp dried basil leaves 1 tsp Worcestershire sauce 1 garlic clove, finely chopped

1 -14 oz vegetable broth 1/4 C. bell pepper, chopped 1/4 C. celery 1 tsp cajun seasoning

Directions 1. Place a pot over medium heat. Stir in it all the ingredients. Cook them until they start boiling. 2. Lower the heat and put on the lid. Let the stew cook for 16 min then serve it hot. 3. Enjoy.

Black Cajun Stew with Shell Pasta

79

CAJUN

and Lime Grilled Steak

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 303.0 Fat 14.0g Cholesterol 110.5mg Sodium 537.0mg Carbohydrates 5.8g Protein 35.8g

Ingredients 1/4 C. bottled barbecue sauce 1 tsp grated lime zest 2 tsp lime juice 1 1/2 lbs skirt steaks, halved crosswise 1 tsp dry cajun seasoning 1/2 tsp salt

lime wedge parsley sprig additional barbecue sauce

Directions 1. Before you do anything, preheat the grill and grease it. 2. Get a large mixing bowl: Mix in it barbecue sauce, lime zest and 1 tsp of lime juice to make the sauce. 3. Coat the steaks with Cajun seasoning, a pinch of salt and pepper. Place them on the grill and cook them for 3 min on each side. 4. Coat the steaks with sauce and grill them for an extra 2 min on each side. Serve them warm. 5. Enjoy.

82

Cajun and Lime Grilled Steak

Creole

Vegetarian Mushroom Meatloaf

Prep Time: 20 mins Total Time: 2 hrs Servings per Recipe: 1 Calories 399.8 Fat 34.3g Cholesterol 236.1mg Sodium 354.8mg Carbohydrates 15.4g Protein 10.5g

Ingredients 1/2 C. butter 1 C. diced yellow onion 4 garlic cloves, minced 2 sprigs fresh thyme 1 1/2 lbs sliced mushrooms 4 eggs

1 C. heavy cream 1/4 C. chopped fresh parsley leaves 1 tbsp cajun seasoning 1/2 C. seasoned bread crumb

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Place a large pot over medium heat. Heat in it the butter until it melts. Cook in it the onion, garlic and thyme sprigs for 12 min. 3. Stir in the mushroom and coo them for 18 min while stirring it often. Turn off the heat and let the mix cool down for a while. 4. Get a large mixing bowl: Beat in it the eggs until they become frothy. Mix in the cream, parsley and Cajun seasoning. 5. Fold the cooked mushroom mixture into the mix. Pour the mix into a greased bread pan. 6. Fill 1/3 of a roasting pan with water and lower the bread pan in it. Place it in the oven and let cook for 1 h. Serve it warm. 7. Enjoy.

Creole Vegetarian Mushroom Meatloaf

83

BACKWOODS

Lasagna

Prep Time: 20 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 351.7 Fat 14.1g Cholesterol 53.1mg Sodium 599.6mg Carbohydrates 31.4g Protein 23.0g

Ingredients 1 (16 oz) packages lasagna noodles 1 lb andouille sausage, quartered length wise and sliced 1 lb boneless skinless chicken breast half, cut into chunks 2 tsp cajun seasoning 1 tsp dried sage 1/2 C. chopped onion 1/2 C. chopped celery

1/4 C. chopped red bell pepper 1 tbsp finely chopped garlic 2 (10 oz) containers alfredo sauce, divided 1/2 C. shredded mozzarella cheese 1/2 C. grated parmesan cheese salt

Directions 1. Before you do anything, preheat the oven to 325 F. 2. Prepare the pasta by following the instructions on the package cooking for 8 min only. Drain it and place it aside. 3. Place a pan over medium heat. Cook in it the sausage, chicken, Cajun seasoning and sage for 10 min. Drain them and place them aside. 4. Add the onion, celery, bell pepper and garlic to the pan. Cook them for 7 min. Stir in the cooked chicken mix with 10 oz of Alfredo sauce. 5. Lay 4 pasta noodles in the bottom of a greased glass baking dish. Pour over it 1/2 of the chicken mix. Drizzle over it half of the remaining Alfredo sauce. 6. Repeat the process to make another layer. Top them with the mozzarella and parmesan cheese. Place the casserole in the oven and cook it for 1 h. 7. Once the time is up, serve your lasagna hot. Enjoy.

84

Backwoods Lasagna

Cajun

Rice 101

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 295.6 Fat 4.4g Cholesterol 10.1mg Sodium 190.7mg Carbohydrates 58.3g Protein 5.3g

Ingredients 2 tbsp butter 3 tbsp cajun seasoning 1 (14 oz) cans diced tomatoes with juice 3/4 C. celery, diced 3/4 C. green onion, diced small 3/4 yellow onion, diced small

3/4 C. red bell pepper, diced small 2 C. white rice, raw 3 1/2 C. water

Directions 1. Place a pan over medium heat. Heat in it the butter until it melts. Cook in it the tomato with celery, onion and bell pepper. 2. Cook them for 8 min while stirring them often. Mix in the Cajun seasoning with rice and water. Let them cook for 28 min over low heat. 3. Serve your Cajun rice warm. 4. Enjoy.

Cajun Rice 101

85

CREOLE

Meatloaf

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 350.8 Fat 15.9g Cholesterol 134.3mg Sodium 428.3mg Carbohydrates 15.6g Protein 35.3g

Ingredients 1 1/2 lbs lean ground turkey 1 medium onion, finely chopped 2/3 C. quick-cooking oatmeal 1/2 C. chopped fresh parsley 3 large garlic cloves, minced 4 tsps cajun seasoning

2 egg whites, whisked 2 tsps ground cumin 1 tsp dried thyme 1/3 C. creole mustard or spicy mustard

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 350 F. Get a large mixing bowl: Mix in it all the ingredients well with a pinch of salt and pepper. Shape the mix into a meatloaf. Place it in a greased loaf pan. Cover the pan with a piece of foil. Cook it in the oven for 22 min. Discard the foil and cook it for an extra 36 min. 5. Allow the meatloaf to cool down for 5 min. Serve it with your favorite sauce. 6. Enjoy.

86

Creole Meatloaf

Spicy

Sirloin Burgers

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 609.5 Fat 35.1g Cholesterol 129.1mg Sodium 746.3mg Carbohydrates 31.5g Protein 40.1g

Ingredients 1 1/4 lbs ground sirloin 1/2 tsp hot sauce 1/2 C. diced white onion 2 tsps ketchup 1 tbsp Cajun seasoning 1 tsp Cajun seasoning

1 tsp Worcestershire sauce 1/2 C. mayonnaise 4 slices cheddar cheese 4 hamburger buns 4 lettuce leaves

Directions 1. Before you do anything, preheat the grill and grease it. 2. Get a large mixing bowl: Mix in it the beef, hot sauce, onion, ketchup, 1 tbsp Cajun seasoning, Worcestershire, salt and pepper. 3. Shape the mix into 4 burgers. Place them on the grill and cook them for 6 min on each side. 4. Get a small mixing bowl: Whisk in it the mayonnaise with Cajun seasoning. Spread the mix on the inside of the buns. 5. Place in them the hot burgers followed cheese and lettuce. Serve them warm. 6. Enjoy.

Spicy Sirloin Burgers

87

SMOKED

Chicken Burgers

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 735.2 Fat 45.6g Cholesterol 196.1mg Sodium 1018.5mg Carbohydrates 15.7g Protein 66.9g

Ingredients 4 skinless chicken breasts 2 tbsp olive oil 4 slices turkey bacon 2 avocados, sliced 4 ciabatta rolls, halved and toasted 4 slices cheese 1 large bunch baby spinach leaves mayonnaise, to serve

Spice Mix 1 tbsp ground cumin 1 tbsp ground coriander 1 tbsp paprika

Directions 1. Get a large mixing bowl: Combine in it the Cajun seasoning with a pinch of salt and pepper. 2. Place the chicken breasts between to wax sheets. Press them with a kitchen hammer until they become 1/4 inch thick. Coat them with the Cajun seasoning. 3. Place a large skillet over medium heat. Heat the oil in it. Cook in it the chicken breasts for 5 to 7 min on each side. 4. Drain the chicken breasts and place them aside. Cook the bacon in the same pan until it become crisp. Drain it and place it aside. 5. Spread the mayonnaise over the bottom buns. Lay over them the spinach followed by bacon, chicken, and avocado. 6. Lay the cheese on top followed by the bottom buns. Serve them right away. 7. Enjoy.

88

Smoked Chicken Burgers

Cajun Fries

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 120.1 Fat 2.4g Cholesterol 0.0mg Sodium 8.9mg Carbohydrates 22.6g Protein 2.7g

Ingredients 1 1/2 lb of russet potatoes, peeled and cut into wedges 2 tbsp finely chopped parsley 2 tsps canola oil 1/2 tsp garlic powder 1/2 tsp onion powder

1/2 tsp ground red pepper 1/2 tsp dried thyme leaves, crushed 1/4 tsp black pepper

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Get a large mixing bowl: Stir in it all the ingredients. Spread the potato wedges on a lined up baking sheet. 3. Cook them in the oven for 25 min. turn the potato wedges over and cook them for an extra 25 min. serve them hot. 4. Enjoy.

Cajun Fries

89

CHICKEN BREASTS

Soup on a Ramen Beach

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 8 Calories 551 Fat 24.2g Cholesterol 45mg Sodium 1646mg Carbohydrates 56.5g Protein 29.8g

Ingredients 1 fresh lemongrass stalk, outer leaves removed 2 quarts chicken stock 1/2 C. minced fresh ginger, divided 4 fresh kaffir lime leaves 1 tbsp minced garlic 1 tbsp Sriracha chile sauce 1 1/2 lb skinless, boneless chicken breast halves, cut into 1-inch strips 1/2 C. fresh cilantro, bundled 2 (14 oz.) cans coconut milk

3 tbsp brown sugar 2 tbsp lime juice 1 tbsp fish sauce 6 (3 oz.) packages ramen noodles, packets removed 2 large carrots, shredded 1 C. chopped tomatoes 3 green onions, chopped 1/4 C. chopped fresh cilantro, or to taste

Directions 1. Crunch the lower 2/3 of a lemongrass stalk with the back of a spoon then mince the rest of it slightly. Place a large saucepan over medium heat. Stir in the stock with minced lemongrass, bruised lemongrass stalk, 1/2 the ginger, lime leaves, garlic, and Sriracha sauce. 2. Cook them until they start boiling. Lower the heat and bring them to a simmer. Add the chicken breasts and cook them for 12 min. 3. Discard the lemongrass stalk and lime leaves. Stir the cilantro into the broth and cook it for 3 min. 4. Stir in the coconut milk, remaining ginger, brown sugar, lime juice, and fish sauce. Drain the cilantro and discard it. Let the chicken soup cook for 8 min. 5. Cook the ramen according to the directions on the package without the seasoning packets. 6. Drain the noodles and divide it between serving bowls. Stir the carrots, tomatoes, and green onions into soup. Pour it all over the noodles. 7. Serve your soup bowls hot. Enjoy. 92

Chicken Breasts Soup on a Ramen Beach

Balsamic

Golden Noodles

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 527 Fat 33g Cholesterol 0mg Sodium 491mg Carbohydrates 51.3g Protein 10.3g

Ingredients 1/2 C. canola oil 1/2 C. white sugar 1/4 C. water 1/4 C. balsamic vinegar 2 (3 oz.) packages chicken-flavored ramen noodles, crushed, seasoning packets reserved

1 (12 oz.) package broccoli coleslaw mix 1 bunch green onions, sliced 1 C. roasted cashews 1/4 C. roasted sunflower seed kernels

Directions 1. Get a small mixing bowl: Combine in it the canola oil, sugar, water, balsamic vinegar, and seasoning packets. 2. Get a large mixing bowl: Combine in it the noodles with broccoli slaw and green onions. Add the dressing and toss to coat. Let the salad sit for 30 min or more. 3. Sprinkle over it the cashews and sunflower seeds. Serve it right away. 4. Enjoy.

Balsamic Golden Noodles

93

JAPANESE

Risotto

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 297 Fat 20.4g Cholesterol 35mg Sodium 746mg Carbohydrates 15.4g Protein 13.2g

Ingredients 1/2 C. diced pancetta or turkey bacon 1 tbsp olive oil 1 medium onion, chopped 1/4 tsp salt 1 (3 oz.) package ramen noodles, coarsely broken in package, packet removed 1 (10 oz.) package frozen peas

3 C. low-sodium chicken broth 1 tbsp butter 1/2 C. grated Parmesan cheese, plus additional for serving 1/4 tsp ground black pepper

Directions 1. Place a large pan over medium heat. Cook in it the pancetta for 6 min while stirring all the time. 2. Stir in the onion and cook it for 3 min. Combine in the ramen and cook it for 2 min. 3. Stir in the broth with peas and cook them until they start boiling. Cook them for 4 min while stirring them from time to time. 4. Turn off the heat and add the butter, Parmesan, and pepper. Serve your risotto skillet hot. 5. Enjoy.

94

Japanese Risotto

Chinese

House Ramen

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 11.0 Fat 0.2g Cholesterol 0.0mg Sodium 1.1mg Carbohydrates 2.5g Protein 0.4g

Ingredients 1/4 tsp season salt 1/4 tsp paprika 1/4 tsp smokehouse maple seasoning 1/4 tsp red cayenne pepper full packet of ramen flavoring 1 dash black pepper 1 dried leaf basil

1 dash red cayenne pepper ramen noodles

Directions 1. Bring a large saucepan of water to a boil. Stir in it 1/4 tsp of all seasonings and a seasoning packet. 2. Place the basil leaf in the hot broth then drain it and place it aside. 3. Place the noodles in the hot broth and let it cook for 1 to 2 min. Stir it and season it with a pinch of salt and pepper. 4. Pour the noodles into serving bowls. Garnish them with the basil leaves then serve them hot. 5. Enjoy.

Chinese House Ramen

95

RAMEN

Kyoto

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 307.5 Fat 10.1g Cholesterol 7.2mg Sodium 2070.1mg Carbohydrates 40.7g Protein 13.0g

Ingredients 4 C. chicken stock 1 C. water 2 tbsp miso 6 oz. packaged ramen noodles 4 shiitake mushrooms, sliced thin 2 tbsp soy sauce 2 tbsp mirin 1/2 tsp garlic powder

1/4 tsp onion powder 1/4 C. scallion, green & white, sliced

Directions 1. Place a pot over medium heat. Stir in it the chicken stock, water, miso. Cook them until they start boiling. 2. Add the rest of the ingredients to the pot. Let them cook for 6 min. Stir in the scallions then serve your soup hot. 3. Enjoy.

96

Ramen Kyoto

Easy

Pad Thai Noodles

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 1 Calories 603.5 Fat 27.2g Cholesterol 241.7mg Sodium 2533.5mg Carbohydrates 65.1g Protein 27.5g

Ingredients 1 (3-4 oz.) packages shrimp-flavored ramen noodles 6 medium shrimp 1 egg, lightly beaten 1 tsp fish sauce 1 lime, juice of 2 tbsp crushed peanuts

2 scallions, sliced thin 1/4 C. bean sprouts

Directions 1. Bring a large saucepan of water to a boil. Cook in it the noodles for 2 min. Stir in the shrimp and cook them for 3 to 4 min or until they are done. 2. Remove the pan from the heat and stir into it the egg while it is hot. Divide the soup between serving bowls. 3. Stir into them the lime juice with fish sauce. Garnish them with the peanuts, scallions and bean sprouts then serve them right away. 4. Enjoy.

Easy Pad Thai Noodles

97

HOW TO MAKE

Jamaican Jerk Spice

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 10 kcal Fat 0.1 g Carbohydrates 2.4g Protein 0.3 g Cholesterol 0 mg Sodium 1074 mg

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

4 C. cayenne pepper 1 C. ground cinnamon

Directions 1. Get a bowl, sift: cinnamon, allspice, cayenne, salt, black pepper, sugar, thyme, cloves, and chipotle powder. 2. Get a container that is airtight for best storage and maximum shelf time. 3. NOTE: Use this spice mix for any recipe which calls Jamaican jerk spice.

98

How to Make Jamaican Jerk Spice

How to Make

Jamaican Curry Powder

Prep Time: 10 mins Total Time: 21 mins Servings per Recipe: 1 Calories 12 kcal Fat 0.5 g Carbohydrates 1.8g Protein 0.5 g Cholesterol 0 mg Sodium 2 mg

Ingredients 1/4 C. whole coriander seeds 2 tbsps whole cumin seeds 2 tbsps whole mustard seeds 2 tbsps whole anise seeds 1 tbsp whole fenugreek seeds

1 tbsp whole allspice berries 5 tbsps turmeric

Directions 1. Combine the coriander seeds, cumin seeds, mustard seeds, anise seeds, fenugreek seeds, and allspice berries in a skillet. 2. Toast over medium heat until the color of the spices slightly darkens, and the spices are very fragrant, about 10 minutes. Remove the spices from the skillet, and allow them to cool to room temperature. Grind the spices with the turmeric in a spice grinder. Store in an airtight container at room temperature. 3. Get a frying hot without oil, toast the following for 11 mins: allspice berries, coriander seeds, fenugreek seeds, cumin seeds, anise seeds, and mustard seeds. 4. Get a mortar and pestle or your preferred grinder and grind all the toasted spices with turmeric as well. 5. Enter everything into your storage containers. 6. NOTE: Use this spice mix for any recipe which calls for curry powder.

How to Make Jamaican Curry Powder

99

HOW TO MAKE

Creole Spice

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 12 Calories 16 kcal Fat < 0.4 g Carbohydrates < 3.4g Protein 0.7 g Cholesterol 0 mg Sodium 1048 mg

Ingredients 2 tbsps onion powder 2 tbsps garlic powder 2 tbsps dried oregano 2 tbsps dried basil 1 tbsp dried thyme 1 tbsp black pepper 1 tbsp white pepper 1 tbsp cayenne pepper

5 tbsps paprika 3 tbsps salt

Directions 1. Get a bowl, combine: salt, onion powder, paprika, garlic powder, cayenne, oregano, white pepper, thyme, black pepper, and basil. 2. Stir the spices evenly then place them in a shaker or spice container. 3. Enjoy.

100

How to Make Creole Spice

How to Make

Cajun Spice

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 12 Calories 6 kcal Fat < 0.1 g Carbohydrates < 1.2g Protein < 0.2 g Cholesterol < 0 mg Sodium 388 mg

Ingredients 2 tsps salt 2 tsps garlic powder 2 1/2 tsps paprika 1 tsp ground black pepper 1 tsp onion powder 1 tsp cayenne pepper 1 1/4 tsps dried oregano

1 1/4 tsps dried thyme 1/2 tsp red pepper flakes

Directions 1. Get a bowl, combine: pepper flakes, thyme, oregano, cayenne, onion powder, black pepper, paprika, garlic powder, and salt. 2. Stir the spice mix evenly then place everything into a shaker or spice container. 3. Enjoy.

How to Make Cajun Spice

101

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