Artisanal Seattle: Traditional Seattle Recipes (2nd Edition)

Table of contents :
Table of Contents
Cannellini and Carrot Bowls
Garden Green Beans
Chickpea Salad
Mung Beans 101
Black and White Bean Bowls
Buttery Almond Basmati
Peppery Pecan Basmati with Mushrooms
Ginger Basmati with Eggplant
Parsley Pine Nut Basmati
Roasted Seafood Basmati
Baked Open Beef and Cabbage Rolls
Oven-Cooked Rice and Beef Stew
7-Ingredient Zucchini
Ground Beef Delight
Quick Crockpot Casserole
Brown Rice Dinner
Hash Brown and Roast Beef
Tomato and Cabbage Bake
Mushroom Casserole
Red Beef Leaves Soup
White Curry Soup
Saucy Hot Winter Soup
Ricy Cabbage Soup
Tabasco Soup
Balsamic Cranberries and Onions Brown Rice
Black Bean and Rice Burgers
Red Lentil Burgers
Rustic Style Brown Rice
Mushroom Loaf
Sweet Chive Patties
Peppers and Honey Brown Rice
Authentic Enchiladas
Caramelized Brussels Sprouts
Rustic Green Bean, Turnip, and Leeks Soup
Panhandle Brussels Sprouts
Sunflower and Cranberry Salad
Double Apple and Thyme Brussels Sprouts
Experimental Tarragon Brussels Sprouts
5 Ingredient Snack
Sunday Hash
Pan Seared Halibut
Catfish Skillet
Sautéed Beef with Cucumbers and Onions
Hot and Spicy Seafood Filets
Tri-Tip Stir Fry
White Fish with Lime Ginger Spice Mix
How to Make a Carrot Pie
Cream of Carrot Casserole
Mashed Carrots
Classical Lentils
Dill and Garlic Rainy Day Soup
Kale and Sweet Potato Stew
Easy Flame Broiled Chicken Breast
Chicken Breast Dump Dinner
Coconut Cooked Chicken Breast
Savory Garlic Chicken Breast
Restaurant Style Chicken Breast
Fruit & Sushi Rice Spring Rolls
Pepper and Coconut Tuna
4 Ingredient 20 Minute Quinoa
5-Ingredient Macaroons
Tuesday Night Snack
Stir Fried Kale
Artisanal Veggie Bread
Fruity Stuffed Potato Dumpling
Beef Flavored Liver Dumplings
Cast Iron Corn
Creamy Corn Casserole Side Dish
Honey Dijon Stir fry
Rustic Baked Potatoes
Simply Pepper and Thyme Duck Breast
Honey Clove Duck
Healthy Vegetarian Wraps
Green Bean Dinner
Coconut Curry with Green Beans
Baked Lamb Shanks
Lamb Burgers
Spicy Lamb Curry
Fajita Salad
Vegetarian Fajitas
Green Chili Stew

Citation preview

Artisanal Seattle Traditional Seattle Recipes

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Cannellini and Carrot Bowls 7 Garden Green Beans 8 Chickpea Salad 9 Mung Beans 101 10 Black and White Bean Bowls 11 Buttery Almond Basmati 12 Peppery Pecan Basmati with Mushrooms 13 Ginger Basmati with Eggplant 14 Parsley Pine Nut Basmati 15 Roasted Seafood Basmati 16 Baked Open Beef and Cabbage Rolls 17 Oven-Cooked Rice and Beef Stew 18 7-Ingredient Zucchini 19 Ground Beef Delight 20 Quick Crockpot Casserole 21 Brown Rice Dinner 22 Hash Brown and Roast Beef 23

Tomato and Cabbage Bake 24 Mushroom Casserole 25 Red Beef Leaves Soup 26 White Curry Soup 27 Saucy Hot Winter Soup 28 Ricy Cabbage Soup 29 Tabasco Soup 30 Cranberries &Onions Brown Rice 31 Black Bean and Rice Burgers 32 Red Lentil Burgers 33 Rustic Style Brown Rice 34 Mushroom Loaf 35 Sweet Chive Patties 36 Peppers and Honey Brown Rice 37 Authentic Enchiladas 38 Caramelized Brussels Sprouts 39 Green Bean, Turnip, & Leeks Soup 40 Panhandle Brussels Sprouts 41 Sunflower and Cranberry Salad 42

Double Apple and Thyme Brussels Sprouts 43 Experimental Tarragon Brussels Sprouts 44 5 Ingredient Snack 45 Sunday Hash 46 Pan Seared Halibut 47 Catfish Skillet 48 Sautéed Beef with Cucumbers and Onions 49 Hot and Spicy Seafood Filets 50 Tri-Tip Stir Fry 51 White Fish with Lime Ginger Spice Mix 52 How to Make a Carrot Pie 53 Cream of Carrot Casserole 54 Mashed Carrots 55 Classical Lentils 56 Dill and Garlic Rainy Day Soup 57 Kale and Sweet Potato Stew 58 Easy Flame Broiled Chicken Breast 59 Chicken Breast Dump Dinner 60 Coconut Cooked Chicken Breast 61

Savory Garlic Chicken Breast 62 Restaurant Style Chicken Breast 63 Fruit & Sushi Rice Spring Rolls 64 Pepper and Coconut Tuna 65 4 Ingredient 20 Minute Quinoa 66 5-Ingredient Macaroons 67 Tuesday Night Snack 68 Stir Fried Kale 69 Artisanal Veggie Bread 70 Fruity Stuffed Potato Dumpling 71 Beef Flavored Liver Dumplings 72 Cast Iron Corn 73 Creamy Corn Casserole Side Dish 74 Honey Dijon Stir fry 75 Rustic Baked Potatoes 76 Simply Pepper and Thyme Duck Breast 77 Honey Clove Duck 78 Healthy Vegetarian Wraps 79 Green Bean Dinner 80

Coconut Curry with Green Beans 81 Baked Lamb Shanks 82 Lamb Burgers 83 Spicy Lamb Curry 84 Fajita Salad 85 Vegetarian Fajitas 86 Green Chili Stew 87

Cannellini

and Carrot Bowls

Prep Time: 2 mins Total Time: 22 mins Servings per Recipe: 8 Calories 214.6 Fat 3.8g Cholesterol 0.0mg Sodium 786.0mg Carbohydrates 36.0g Protein 11.5g

Ingredients 1 tbsp olive oil 8 garlic cloves, minced 1 medium yellow onion, chopped 4 C. raw kale, chopped 4 C. chicken broth, divided 2 (15 oz.) cans cannellini beans, split 2 (15 oz.) cans sliced carrots, undrained

1 (28 oz.) cans diced tomatoes 2 tsp Italian herb seasoning salt and pepper 1 C. chopped parsley shredded parmesan cheese

Directions 1. Get a mixing bowl: Place a soup pot over medium heat. Heat the oil and cook the onion and garlic for 3 min. 2. Stir in the kale and cook them for 16 min. 3. Stir in 3 C. of broth with 2 C. of beans, carrots, tomatoes, herbs, a pinch of salt and pepper. 4. Let them cook for 6 min. 5. Get a blender: Combine in it the remaining broth with beans. Blend them smooth. 6. Stir the mixture into the soup. Let it cook for 16 min until it becomes thick. 7. Adjust the seasoning of your soup then serve it hot. Garnish it with some parsley or cheese. 8. Enjoy.

Cannellini and Carrot Bowls

7

GARDEN

Green Beans

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 115.0 Fat 8.9g Cholesterol 22.9mg Sodium 377.4mg Carbohydrates 8.7g Protein 2.3g

Ingredients 1 lb. green beans 2 C. water 3 cloves garlic, minced 3 tbsp butter

1/2 tsp salt 1/8 tsp pepper

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

8

Place a large saucepan of water over high heat. Heat it until it starts boiling. Cook in it the green beans for 11 min until they become tender. Drain them. Place a pan over medium heat. Heat the butter. Cook in it the garlic for 1 min Stir in the beans with a pinch of salt and pepper. Cook them for 2 to 3 min. Serve your garlicky beans hot as a side dish. Enjoy.

Garden Green Beans

Chickpea Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 181.0 Fat 8.9g Cholesterol 0.0mg Sodium 394.7mg Carbohydrates 22.1g Protein 4.1g

Ingredients 1 (15 oz.) cans garbanzo beans, drained 1 medium cucumber, sliced and quartered 1/3 C. chopped red onion 1/4 C. minced parsley 1/2 C. sliced olive 3 tbsp vegetable oil 3 tbsp balsamic vinegar

1 tbsp sugar 1 tbsp lemon juice 2 garlic cloves, minced 1/4 tsp salt 1/8 tsp ground pepper

Directions 1. Get a mixing bowl: Stir in the beans, cucumber, onion, parsley and olives. 2. Get a small mixing bowl: Whisk in oil with vinegar, sugar, lemon juice, garlic, salt and pepper. 3. Drizzle the dressing over the salad. Stir it to combine. 4. Place the salad in the fridge and let it sit for at least an overnight. 5. Enjoy.

Chickpea Salad

9

MUNG BEANS

101

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 486.1 Fat 16.7g Cholesterol 0.0mg Sodium 433.8mg Carbohydrates 72.2g Protein 15.0g

Ingredients 1 1/2 C. dried mung beans, soaked overnight 1 -1 1/2 C. onion, finely chopped 2 tbsp vegetable oil 1/2 tsp salt 2 tbsp gingerroot, peeled and minced 1 -2 small chili pepper, minced

5 -6 garlic cloves, minced 14 oz. coconut milk 1 tbsp soy sauce 2 C. chopped chard leaves

Directions 1. Place a pot over high heat. Place in the beans and cover them with water. 2. Bring it to a boil. Lower the heat and put on the lid. Let the beans cook until it becomes tender. 3. Place a large pan over medium heat. Heat the oil and cook in it the onion with salt for 3 mins. 4. Stir in the ginger, chilies, and garlic. Lower the heat and let them cook for 2 min. 5. Stir in the coconut milk and cook them for an extra 6 min. 6. Place a large saucepan over medium heat. Pour in it the onion mixture. 7. Stir in the beans with soy sauce, chard, a pinch of salt and pepper. Cook them for 5 min. 8. Serve your coconut beans stew hot with some rice or noodles. 9. Enjoy.

10

Mung Beans 101

Black

and White Bean Bowls

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 434.4 Fat 21.4g Cholesterol 43.1mg Sodium 1187.4mg Carbohydrates 35.0g Protein 25.8g

Ingredients 1 lb. Italian chicken sausage, optional 1 onion, chopped 1 clove garlic, chopped 1 (15 oz.) cans diced Italian tomatoes, undrained 1 (15 oz.) cans black beans, rinsed and drained

1 (15 oz.) cans white beans, rinsed and drained 15 oz. beef broth 15 oz. water

Directions 1. Place a soup pot over medium heat. Cook the sausage with garlic and onion for 6 min. 2. Stir in the tomatoes with beef broth, water, beans, a pinch of salt and pepper. 3. Let them cook for 6 min over low heat. 4. Adjust the seasoning of the soup then serve it hot. 5. Enjoy.

Black and White Bean Bowls

11

BUTTERY

Almond Basmati

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 300.0 Fat 6.9g Cholesterol 5.0mg Sodium 26.9mg Carbohydrates 55.9g Protein 6.0g

Ingredients 1 C. uncooked basmati rice water 2 tsp butter 2 tsp cumin seeds salt

3/4 C. mixed dried fruit, chopped 1/4 C. slivered almonds, toasted

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Arrange the almonds onto a metal baking sheet in a single layer. 3. Cook the rice with the butter, cumin seeds and salt according to package's instructions. 4. Cook in the oven for about 3-5 minutes, stirring occasionally. 5. Remove from the oven and keep aside to cool. 6. After cooking, spread the almonds and dried fruit on top and keep aside, loosely covered for about 10 minutes. 7. With a fork, fluff the rice and serve.

12

Buttery Almond Basmati

Peppery

Pecan Basmati with Mushrooms

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 176.4 Fat 5.9g Cholesterol 0.2mg Sodium 486.4mg Carbohydrates 27.8g Protein 3.9g

Ingredients 2 garlic cloves, minced 2 tsp olive oil 1 C. basmati rice 2 tsp instant chicken bouillon granules 2 tsp lemon zest 4 oz. cremini mushrooms, sliced 4 green onions, sliced

1/4 C. red pepper, chopped 1/4 tsp salt 1/8 tsp black pepper 2 tbsp pecans, toasted and chopped 6 lemon slices

Directions 1. 2. 3. 4.

In a medium pan, heat the oil and sauté the garlic for about 30 seconds. Stir in the rice, bouillon granules and water and bring to a boil. Reduce the heat to low and simmer, covered for about 10 minutes. Stir in the mushrooms, red peppers, green onions, lemon zest, salt and pepper and simmer, covered for about 10 minutes. 5. Stir in the pecans and remove from the heat. 6. Serve with a garnishing of the lemon slices.

Peppery Pecan Basmati with Mushrooms

13

GINGER

Basmati with Eggplant

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 555.7 Fat 20.1g Cholesterol 41.6mg Sodium 1857.0mg Carbohydrates 84.4g Protein 14.7g

Ingredients

Directions

VEGETABLES 1/4 C. ghee 1/2 C. onion, chopped 3 garlic cloves, chopped 1 tsp cumin seed 1/2 tsp mustard seeds 1 tbsp ginger, grated 1 fresh jalapeño pepper 1 eggplant, cubed 1 bunch spinach, rinsed 4 tomatoes, chopped 1 tsp turmeric 1 1/2 tsp salt 15 oz. garbanzo beans 1 tbsp lemon juice, fresh 1 tbsp sugar SPICED BASMATI RICE 1 C. white basmati rice, rinsed 2 C. water 1 tsp salt 1 tsp turmeric 1 tbsp ginger , grated 1 tbsp ghee

1. For the Vegetables: in a large soup pan, melt the ghee over medium-high heat and cook the onions, ginger, garlic, jalapeño, cumin seeds and mustard seeds until the onions are translucent. 2. Stir in the eggplant and cook for about 8 minutes, stirring occasionally. 3. Add the spinach and cook, covered for a few minutes. 4. Stir in the tomatoes, turmeric and salt and cook for about 10 minutes. 5. Add the garbanzo beans, sugar and lemon juice and cook for about 5 minutes. 6. Meanwhile, for the spiced rice: in a pan, add the water and bring to a rolling boil. 7. Add the rice, ghee, and spices and mix well. 8. Reduce the heat to low and simmer, covered for about 25-30 minutes. 9. Remove from the heat and keep aide, covered for about 5 minutes. 10. With a fork, fluff the rice and serve alongside the stew.

14

Ginger Basmati with Eggplant

Parsley

Pine Nut Basmati

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 230.5 Fat 8.4g Cholesterol 0.0mg Sodium 6.3mg Carbohydrates 36.3g Protein 4.2g

Ingredients 2 C. water 1 C. basmati rice salt 1/4 C. chicken stock 2 tsp grated orange rind 1/4 C. orange juice 1 1/2 tbsp olive oil

pepper 3 oranges, sectioned 1/2 C. pomegranate seeds 1/4 C. toasted pine nuts 3 tbsp chopped parsley

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

In a pan, add the water and bring to a boil. Add the rice and salt and stir to combine. Reduce the heat to low and simmer, covered for about 15 minutes. Remove from the heat and with a fork, fluff the rice. Keep aside to cool. In a large bowl, add the rice, pomegranate, oranges, pine nuts and parsley. In another bowl, add the orange rind, orange juice, olive oil, stock, salt and pepper and beat until well combined. 8. Pour the dressing over the salad and toss to coat well.

Parsley Pine Nut Basmati

15

ROASTED

Seafood Basmati

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 405.7 Fat 18.6g Cholesterol 54.7mg Sodium 865.8mg Carbohydrates 33.8g Protein 25.0g

Ingredients 1 (12 oz.) bag Baby Spinach 3 C. cooked basmati rice 1 tsp salt 1 tsp black pepper 3 green onions, chopped 1 tsp unsalted butter 2 tbsp extra virgin olive oil 1 C. fat free sour cream 1/2 C. light mayonnaise

1/4 C. Egg Beaters egg substitute 1/2 C. grated Parmesan cheese 2 tbsp Dijon mustard 1 lb. salmon fillet nonstick cooking spray

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a large baking dish with cooking spray. 2. In a large skillet, heat the oil and butter over medium heat and sauté the onion and garlic until tender. 3. Stir in the spinach and cook until spinach is wilted. 4. In a large bowl, add the mayo, sour cream, mustard, 1/4 C. of the Parmesan cheese, salt and pepper and mix until well combined. 5. In a small bowl, reserve 1/2 C. of the sour cream mixture. 6. In the bowl of the remaining sour cream mixture, add the rice, spinach mixture and egg beaters and mix until well combined. 7. Place he mixture into the prepared baking dish wand top with the salmon, followed by the reserved sour cream mixture and remaining cheese. 8. Cook in the oven for about 25-30 minutes.

16

Roasted Seafood Basmati

Baked

Open Beef and Cabbage Rolls

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 268 kcal Fat 9.4 g Carbohydrates 32.6g Protein 13 g Cholesterol 39 mg Sodium 470 mg

Ingredients 1 lb. ground beef 1 small onion, chopped 1 (16 oz.) bag coleslaw mix 3/4 C. uncooked white rice

2 (10.75 oz.) cans condensed tomato soup 1 (10.75 oz.) can water

Directions 1. Before you do anything else, set your oven to 375 degrees F. 2. Place a frying pan on the stove and add in the beef and onion. Cook over medium high heat, stirring regularly until the beef is completely brown. Once the beef is cooked, get rid of the extra grease. 3. In a 9x13 casserole dish, place a layer of coleslaw mix, another of rice, and finally a layer of beef. Mix the soup and water in a bowl and then pour it over the contents of your casserole. Cover the dish with foil. 4. Place the casserole dish in the oven and bake for 80 minutes or until the rice is cooked. 5. Enjoy.

Baked Open Beef and Cabbage Rolls

17

OVEN-COOKED

Rice and Beef Stew

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 472 kcal Fat 30.6 g Carbohydrates 29.3g Protein 20.6 g Cholesterol 95 mg Sodium 488 mg

Ingredients 3 C. chicken broth 3/4 C. uncooked wild rice 1 1/4 C. uncooked brown rice 2 bay leaves 1/2 C. butter 1 medium onion, chopped 1 lb. ground beef 2 (4 oz.) cans sliced mushrooms, drained

1 (4 oz.) can water chestnuts, drained and chopped 2 tsps soy sauce 1 tsp curry powder 2 C. shredded Cheddar cheese

Directions 1. Boil the chicken broth in a medium-sized pot. Add both types of rice to the broth and stir in the bay leaves. Reduce the heat to low and cover the pot. Let the pot's contents simmer for 50 minutes, or until the rice absorbs most of the broth. 2. Melt the butter in a frying pan. Add the onion and sauté it until tender. Stir in the beef and until it is no longer pink. Once the beef turns brown, stir in the water chestnuts, mushrooms, curry powder, and soy sauce. Keep stirring the contents of the pan until they are heated thoroughly. 3. Set the oven's temperature to 350 degrees F. 4. Remove the bay leaves from the rice mixture, and then add in the beef mixture. Transfer the combined mixture into a 9x13 inch casserole dish and spread it evenly. Sprinkle cheddar cheese on top. 5. Bake the casserole for 25 minutes, or until the cheese turns light brown. 6. Enjoy.

18

Oven-Cooked Rice and Beef Stew

7-Ingredient Zucchini

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 243.4 Fat 11.9 g Cholesterol 73.7 mg Sodium 472.9 mg Carbohydrates 9.1 g Protein 25.2 g

Ingredients 2 medium zucchini, fresh cut in 1/4-inch chunks 1 lb lean ground beef 1⁄2 medium onion, chopped 2 garlic cloves, chopped 1 C. salsa, jarred with tomatoes, onions and chilis

1 tsp ground cumin salt and pepper

Directions 1. In a skillet, add beef, garlic, onions, salt, and pepper. 2. Cook the beef over medium heat for 12 minutes, or until it well cooked. 3. Add salsa and cumin before covering the skillet. Let the mixture simmer over low heat for another 10 minutes. 4. Stir in the zucchini chunks. Cover the skillet and the zucchini for 12 minutes, or until the vegetable is firm yet cooked. 5. As this is a versatile recipe, you can make some changes to the Ingredients. For example, you can substitute beef with ground turkey or ground/shredded chicken. Moreover, you can serve it in tacos or burritos, or with rice or spaghetti. 6. Enjoy.

7-Ingredient Zucchini

19

GROUND BEEF

Delight

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 422.7 Fat 18.7 g Cholesterol 100.8 mg Sodium 728.2 mg Carbohydrates 36.3 g Protein 27 g

Ingredients 1 lb lean ground beef 1 medium onion, chopped 1 medium green bell pepper, chopped 1 (1 lb) can chopped tomatoes, undrained 1⁄2 tsp salt 1 can cream of mushroom soup

1 (8 oz.) package noodles 1 C. shredded sharp cheddar cheese

Directions 1. In a skillet, add beef, bell pepper, and onion. Cook until the beef is no longer pink and evenly browned. 2. Drain excess grease. 3. Stir in tomatoes, soup, and salt. 4. Let the mixture simmer. Meanwhile, prepare the noodles according to the cooking Directions on the package. 5. Drain the noodles. 6. Stir the noodles and 1/2 of the cheese into the meat mixture. 7. Pour the contents of the skillet into a baking dish. Top with the rest of the cheese. 8. Place the dish in oven heated to 350 degrees F. Bake for no more than 32 minutes. 9. Enjoy.

20

Ground Beef Delight

Quick

Crockpot Casserole

Prep Time: 10 mins Total Time: 8 hrs 10 mins Servings per Recipe: 4 Calories 414.5 Fat 14.8 g Cholesterol 145.2 mg Sodium 1498.8 mg Carbohydrates 13.5 g Protein 52.2 g

Ingredients 2 lbs stewing beef, well-trimmed and cut in one-inch cubes 1 can cream of mushroom soup 1 (4 oz.) can whole mushrooms or 1 (4 oz.) can sliced mushrooms

1 envelope dry onion soup mix 1⁄2 C. white grape juice

Directions 1. Add all the Ingredients into a crockpot. 2. Stir the Ingredients well. 3. Cover the crockpot and place it on low heat for 8-12 hours. Alternatively, you can on high heat for 5-6 hours. 4. Serve the casserole with rice or noodles. 5. Enjoy.

Quick Crockpot Casserole

21

BROWN RICE

Dinner

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 8 Calories 248.6 Fat 12 g Cholesterol 56.5 mg Sodium 271.1 mg Carbohydrates 15.9 g Protein 19 g

Ingredients 1 lb lean ground beef 1⁄2 C. chopped onion 1⁄2 C. uncooked brown rice 1 C. tomato sauce 1 1⁄2 tsps beef bouillon 1 tbsp Worcestershire sauce 1 tsp sugar

1⁄2 tsp dried dill 3⁄4 C. water 4 1⁄2 C. coarsely chopped cabbage 6 oz. shredded Swiss cheese or 6 oz. Colby

Directions 1. Cook the meat and onion together until browned. Add seasoning as desired. 2. In a greased 9x13 casserole dish, place the cabbage. Add the rice, meat, and onion over the cabbage in that order. 3. Mix together tomato sauce, Worcestershire sauce, bouillon, sugar, water, and dill. Pour the liquid mixture on top of the cabbage. 4. Place in a pre-heated 350 degrees F oven and bake, covered, for 90 minutes. 5. Remove from oven and add cheese on top. Let it settle until the cheese melts completely. 6. Enjoy.

22

Brown Rice Dinner

Hash Brown

and Roast Beef

Prep Time: 15 mins Total Time: 7 hrs 45 mins Servings per Recipe: 4 Calories 408 kcal Fat 26 g Carbohydrates 27.3g Protein 26.3 g Cholesterol 82 mg Sodium 2688 mg

Ingredients 1 pound boneless beef roast 2 C. water 3 drops Worcestershire sauce 2 C. milk 1 (10.75 oz.) can condensed cream of chicken soup 1/2 C. shredded Cheddar cheese 2 C. frozen hash brown potatoes 1 tbsp curry powder

1 tbsp salt 1 tsp garlic powder 1 tsp seasoned salt 1/4 tsp paprika 1 pinch ground black pepper

Directions 1. In a slow cooker, add the beef, Worcestershire sauce, and water. 2. Cover the cooker and let its contents for 6-7 hours on low heat. Remove the roast once it is cooked and let it cool down before shredding it. 3. Set the oven to 375 degrees F. 4. In a skillet, combine milk and soup. Bring the liquid to a boil before adding cheddar cheese. 5. Remove the skillet from the heat, then mix the beef and hash browns. 6. Sprinkle curry powder, garlic powder, salt, seasoned salt, pepper, and paprika. 7. Transfer the mix onto a baking dish. 8. Slip the dish into the oven for no more than 42 minutes. Let the dish cool for five minutes before serving it. 9. Enjoy.

Hash Brown and Roast Beef

23

TOMATO

and Cabbage Bake

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 217.6 Fat 10.6 g 16 Cholesterol 38.6 mg Sodium 643.8 mg Carbohydrates 18.3 g Protein 13.5 g

Ingredients 1 head cabbage 1 lb ground beef 1⁄2 C. onion (cut up) 1 green pepper (chopped) 1 tbsp cooking oil 1 tsp salt 3 tbsps uncooked rice

1 (10 1/2 oz.) can condensed tomato soup 1 (8 oz.) can tomato sauce 3⁄4 C. water

Directions 1. In a skillet, add oil and the beef until it is evenly brown. Add onion, green pepper, salt, and rice. 2. Layer cabbage slices on the bottom of the bake dish. Scoop the beef mixture on top. 3. Mix water with tomato soup. Once well mixed, add tomato sauce. 4. Pour the tomato mixture over the cabbage and meat. 5. Cover the baking dish and bake for 90 minutes at 350 degrees F. 6. Enjoy.

24

Tomato and Cabbage Bake

Mushroom

Casserole

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 530.2 Fat 12.7 g Cholesterol 73.7 mg Sodium 1047.9 mg Carbohydrates 76.7 g Protein 30.5 g

Ingredients 1 lb lean ground beef or 1 lb ground chicken 1⁄2 C. brown sugar 2 tsps cornstarch 2 tsps dry mustard 1 medium onion (sliced) 1 -2 C. fresh mushrooms

1 C. ketchup 1 (14 oz.) can kidney beans (drain & rinse) 1 (14 oz.) can pineapple chunks

Directions 1. Cook the meat until no longer pink. Add onions and mushrooms to the meat. 2. Drain the meat and mushroom mixture to get rid of excess grease. 3. In a bowl, mix the remaining Ingredients. Add the mixture to the meat and mushrooms. 4. Allow the stew to simmer over low heat for 27-32 minutes. 5. Serve the stew with rice. 6. Enjoy.

Mushroom Casserole

25

RED

Beef Leaves Soup

Prep Time: 20 mins Total Time: 8 hrs 20 mins Servings per Recipe: 10 Calories 211 kcal Fat 8.7 g Carbohydrates 20.3g Protein 14.1 g Cholesterol 28 mg Sodium 1154 mg

Ingredients 2 tbsp vegetable oil 1 lb ground beef 1/2 large onion, chopped 5 C. chopped cabbage 2 (16 oz.) cans red kidney beans, drained 2 C. water

24 oz. tomato sauce 4 beef bouillon cubes 1 1/2 tsp ground cumin 1 tsp salt 1 tsp pepper

Directions 1. Place a stew pot over medium heat and heat the oil in it. Brown in it the onion with beef for 8 min. Discard the fat. 2. Spoon the mix into a slow cooker with the rest of the ingredients. Put on the lid and soup for 7 h on low. 3. Adjust the seasoning of the soup then serve it warm. 4. Enjoy.

26

Red Beef Leaves Soup

White

Curry Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 343 kcal Fat 19.8 g Carbohydrates 20.5g Protein 20 g Cholesterol 61 mg Sodium 939 mg

Ingredients 2 tbsp butter 2 onions, chopped 1 lb cubed beef stew meat 6 C. beef stock 2 tbsp curry powder 2 bay leaves 2 potatoes, sliced

2 tbsp distilled white vinegar 2 tsp salt

Directions 1. Place a medium saucepan over medium heat. Add the butter and it until it melts. 2. Add the beef with onion and brown them for 6 min. 3. Stir in the beef stock, curry and bay leaves. Put on the lid and the soup for 35 min over low heat. 4. Once the time is up, stir in the rest of the ingredients. The soup for 50 min. Discard the bay leaves. 5. Adjust the seasoning of the soup then serve it warm. 6. Enjoy.

White Curry Soup

27

SAUCY

Hot Winter Soup

Prep Time: 20 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 216 kcal Fat 5.8 g Carbohydrates 20.3g Protein 19.6 g Cholesterol 45 mg Sodium 550 mg

Ingredients 1 tbsp olive oil 1 1/2 lbs beef top sirloin, cut into bitesized pieces 3 ribs celery, chopped 1 small onion, chopped 4 C. water 2 (14 oz.) cans beef broth 1 (14 oz.) can petite diced tomatoes 1 (14 oz.) can diced tomatoes 2 potatoes cut into bite-sized pieces

10 baby carrots, chopped 2 tsp garlic powder 2 small bay leaves 1 C. frozen corn 1 C. frozen green beans 2 tsp hot pepper sauce (such as Tabasco(R))

Directions 1. Place a large soup pot over medium heat. Add the oil and heat it. Add the beef and it for 6 min. drain it and place it aside. 2. Add the onion with celery to the pot and them for 6 min. Stir in the beef back with water, beef broth, petite diced tomatoes, diced tomatoes, potatoes, baby carrots, garlic powder, and bay leaves. 3. Put on the lid and the soup until it starts boiling. Lower the heat and remove the lid. The soup for 50 min 4. Add the rest of the ingredients. Put on the lid and the soup for 35 min. 5. Adjust the seasoning of the soup then serve it warm. 6. Enjoy.

28

Saucy Hot Winter Soup

Ricy

Cabbage Soup

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 295.6 Fat 12.3 g Cholesterol 55.3 mg Sodium 529.6 mg Carbohydrates 26.1 g Protein 20.3 g

Ingredients 3⁄4 lb lean ground beef 1 tbsp extra virgin olive oil 1 onion, diced 1 garlic clove, finely chopped 1⁄2 tsp dried thyme 1⁄2 tsp dried marjoram 1⁄2 tsp salt 1⁄4 tsp black pepper 1 dash ground cloves 3 C. roughly chopped cabbage 2 carrots, cut in half on the length, then sliced

2 celery ribs, sliced 3 C. reducedBeef broth 3 C. water 1⁄4 C. tomato paste 2 bay leaves 1 C. cooked rice Lemon, quarters

Directions 1. Place a soup pot over medium heat. Add the beef and brown in it for 6 min. drain the beef and place it aside. Discard the grease. 2. Heat the oil in the same pot. Add the onion, garlic, thyme, marjoram, salt, pepper and cloves. Them for 6 min 3. Stir in the cabbage, carrots and celery. Them for 4 min. Stir in the stock, water, cooked beef, tomato paste and bay leaves. Put on the lid and the soup until it starts boiling. 4. Lower the heat and coo the soup for 20 min. stir in the rice and the soup for 3 min. 5. Adjust the seasoning of the soup then serve it warm. 6. Enjoy.

Ricy Cabbage Soup

29

TABASCO

Soup

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 8 Calories 339.6 Fat 16.2 g Cholesterol 59.8 mg Sodium 648.2 mg Carbohydrates 27.4 g Protein 22.5 g

Ingredients 1 lb beef stew meat 3 onions, chopped 6 carrots, diced 1 lb button mushroom, sliced 8 C. beef broth (use low If you prefer) 1 C. barley

1 tsp garlic salt 1 tsp dried basil 1⁄4 tsp pepper 2 dashes Tabasco sauce

Directions 1. Trim the beef stew meat from the fat. 2. Heat a splash of olive oil in a large soup pot. Add the beef and it for 4 min. 3. Add the rest of the ingredients and stir them. The soup until it starts boiling. Lower the heat and the soup for 2 h 10 min. Adjust the seasoning of the soup then serve it warm. 4. Enjoy.

30

Tabasco Soup

Balsamic

Cranberries and Onions Brown Rice

Prep Time: 15 mins Total Time: 3 hrs 15 mins Servings per Recipe: 4 Calories 302 kcal Fat 10.3 g Carbohydrates 49.7g Protein 3.8 g Cholesterol 0 mg Sodium 365 mg

Ingredients 2 C. water 1 C. brown rice 1/4 C. diced red onion 1/2 C. diced celery 1/4 C. dried cranberries

1/2 C. balsamic vinaigrette salad dressing 1 tbsp sugar

Directions 1. Boil your water then add in the rice, place a lid on the pot, and let the contents gently cook with a low level of heat for 47 mins. 2. Let everything cool for 5 mins, then stir, and place it all in a bowl. 3. Add to the rice: sugar, onions, vinaigrette, celery, and cranberries. 4. Place some plastic wrap around the bowl, and let everything chill in the fridge for 30 mins before serving. 5. Enjoy.

Balsamic Cranberries and Onions Brown Rice

31

BLACK BEAN

and Rice Burgers (Vegetarian Approved)

Prep Time: 25 mins Total Time: 41 mins Servings per Recipe: 6 Calories 317 kcal Fat 5.8 g Carbohydrates 49.4g Protein 18.2 g Cholesterol 71 mg Sodium 1704 mg

Ingredients

Directions

1/2 C. uncooked brown rice 1 C. water 2 (16 oz.) cans black beans, rinsed and drained 1 green bell pepper, halved and seeded 1 onion, quartered 1/2 C. sliced mushrooms 6 cloves garlic, peeled 3/4 C. shredded mozzarella cheese 2 eggs 1 tbsp chili powder 1 tbsp ground cumin 1 tbsp garlic salt 1 tsp hot sauce 1/2 C. dry bread crumbs, or as needed

1. Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Heat up your grill and cover the grate with foil. 3. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything in a bowl. 4. Now blend the mozzarella and the rice and add them to the same bowl 5. Get a 2nd bowl, mash: black beans until paste like. 6. Then add in the blended mix. 7. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin. 8. Add this to the beans and then mix in your bread crumbs. 9. Shape the bean mix into 6 burgers then grill each for 7 mins per side. 10. Enjoy the patties with sesame seed buns and some mayo. 11. Enjoy.

32

Black Bean and Rice Burgers

Red

Lentil Burgers (Vegetarian Approved)

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 16 Calories 242 kcal Fat 8.3 g Carbohydrates 30.3g Protein 11.2 g Cholesterol 27 mg Sodium 395 mg

Ingredients 2 tbsps vegetable oil 3/4 C. uncooked brown rice 1 1/2 C. red lentils 6 C. water 1 tsp salt 2 eggs 2 1/2 C. dry bread crumbs

1 1/2 C. grated Parmesan cheese 2 tsps dried basil 1 1/2 tsps garlic powder 3 tbsps vegetable oil

Directions 1. Toast your rice in olive oil until brown and then add in the water, salt, and lentils. 2. Get the mix boiling, then place a lid on the pot, set the heat to low, and cook for 42 mins. 3. Let the rice mix loose most of its heat then blend it in a blender or food processor with: garlic powder, eggs, basil, bread crumbs, basil, and parmesan. 4. Blend everything until you find that the mix has a meat like consistency. 5. Then shape the mix into patties. 6. With a batch process, fry the patties, in 3 tbsps of olive oil, for 3 mins each side. 7. Now place them on paper towels to drain off the excess oils. 8. You can freeze these patties and then reheat them in the microwave or store everything in the fridge. 9. Enjoy.

Red Lentil Burgers

33

RUSTIC STYLE

Brown Rice

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 10 Calories 190 kcal Fat 10.6 g Carbohydrates 20.1g Protein 4.5 g Cholesterol 10 mg Sodium 327 mg

Ingredients cooking spray 2 1/2 C. chicken broth 1 1/2 C. brown and wild rice mix 3 tbsps butter 1 C. slivered almonds 2 tbsps dried parsley 1 C. sweetened dried cranberries

1/4 tsp salt 1/4 tsp ground black pepper

Directions 1. Coat a casserole dish with nonstick spray and then set your oven to 375 degrees. 2. Add your rice to the casserole dish then top with broth which was previously boiling. 3. Place a wrapping of foil around the dish and cook everything in the oven for 60 mins. 4. Stir fry your almonds in butter for 6 mins then add in some parsley and cook for 4 more mins. 5. Get a bowl, combine: pepper, baked rice, salt, almond mix, and berries together then plate the mix for serving. 6. Enjoy.

34

Rustic Style Brown Rice

Mushroom

Loaf (Vegetarian Approved)

Prep Time: 45 mins Total Time: 1 hr 55 mins Servings per Recipe: 6 Calories 384 kcal Fat 12.8 g Carbohydrates 59.3g Protein 16 g Cholesterol 0 mg Sodium 468 mg

Ingredients 1 tbsp olive oil 12 oz. Crimini mushrooms, chopped 1 small red onion, finely diced 1 red bell pepper, seeded and diced 1 tbsp ground sage 1 1/4 C. cooked brown rice 1/2 C. walnuts, finely chopped

1 envelope onion soup mix 1 C. oat bran 1 C. wheat germ 2 egg whites, lightly beaten 1 tsp Worcestershire sauce 2 tsps prepared mustard

Directions 1. Coat a bread pan with oil or nonstick spray and then set your oven to 350 degrees before doing anything else. 2. Stir fry your: bell peppers, onions, and mushrooms for 7 mins in olive oil then add in some sage and cook for 6 more mins. Then pour everything into a bowl. 3. Combine in the bowl, the following: mustard, rice, Worcestershire, nuts, eggs whites, soup mix, wheat germ, and oat bran. 4. Pack everything into your bread pan and make sure the top is flat before cooking the loaf in the oven for 60 mins. 5. Cool the mix for 13 mins before cutting the loaf for serving. 6. Enjoy.

Mushroom Loaf

35

SWEET

Chive Patties

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

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

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

Directions 1. Get a bowl, mix: chives, corn, eggs, rice, and milk. 2. Get a 2nd bowl, mix: black pepper, flour, salt, baking powder, and allspice. 3. Combine both bowls then fry a quarter of a C. of mix in olive oil for 4 mins for each side. 4. Place on paper towel to drain excess oils. 5. Enjoy.

36

Sweet Chive Patties

Peppers

and Honey Brown Rice

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 203 kcal Fat 6.9 g Carbohydrates 30.5g Protein 5.5 g Cholesterol 14 mg Sodium 143 mg

Ingredients 1 2/3 C. uncooked brown rice 2 1/2 C. water 1 C. low fat sour cream 1 tbsp balsamic vinegar 1 tbsp fresh lime juice 2 tsps honey 1/2 tsp ground cumin 1/4 tsp chili powder 1/4 tsp salt

1/8 tsp black pepper 2 slices turkey bacon 1 C. diced red bell pepper 1 C. chopped green onions 1/2 C. frozen green peas, thawed 1/4 C. toasted almond slices 2 tbsps chopped cilantro

Directions 1. Boil your water and rice and the place a lid on the pot, set the heat to low and let the contents cook for 47 mins then let it cool, and stir it. 2. Pour the rice in a bowl, and add to the bowl: pepper, sour cream, salt, vinegar, chili powder, lime juice, cumin, and honey. 3. Place the mix in the fridge after stirring and then fry your bacon and break it into pieces. 4. Get a bigger bowl, and combine: cilantro, rice, almonds, dressing, peas, bacon, onions, and bell peppers. 5. Place everything back in the fridge for 60 mins. 6. Enjoy.

Peppers and Honey Brown Rice

37

AUTHENTIC

Enchiladas

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 322 kcal Fat 11 g Carbohydrates 44.4g Protein 12.8 g Cholesterol 19 mg Sodium 994 mg

Ingredients 1 tbsp olive oil 1 green bell pepper, chopped 1 onion, chopped 3 cloves garlic, minced 1 (15 oz.) can black beans, rinsed and drained 1 (14.5 oz.) can diced tomatoes and green chilies 1/4 C. picante sauce 1 tbsp chili powder

1 tsp ground cumin 1/4 tsp red pepper flakes 2 C. cooked brown rice 8 (6 inch) flour tortillas, warmed 1 C. salsa 1 C. shredded Cheddar cheese 3 tbsps chopped fresh cilantro leaves 1/4 C. shredded Cheddar cheese

Directions 1. Coat a casserole dish with oil and then set your oven to 350 degrees before doing anything else. 2. Stir fry your: garlic, onions, and green peppers in oil for 9 mins then add: pepper flakes, beans, cumin, tomatoes, chili powder, and picante sauce. Get this boiling then set the heat to low and cook for 7 mins. 3. Add the rice and cheddar and cook for 7 more mins with no lid. 4. Add half a C. of this mix to the middle of each of your tortillas then shape each one into enchiladas. 5. With the seam facing downwards place each enchilada into your casserole dish and top with salsa. 6. Place a wrapping of foil around the dish cook everything in the oven for 27 mins. 7. Remove the wrapping and top your dish with: a quarter of a C. of cheddar, and some cilantro. 8. Cook for 4 more mins. 9. Let the enchiladas sit for 7 mins before serving. 10. Enjoy.

38

Authentic Enchiladas

Caramelized

Brussels Sprouts

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 89 kcal Fat 3.4 g Carbohydrates 14.1g Protein 3.4 g Cholesterol 8 mg Sodium 78 mg

Ingredients 10 Brussels sprouts, halved 1 1/2 tsp butter, melted 1 1/2 tsp honey 1/2 tsp Dijon mustard

1 pinch dried dill weed 1 pinch onion powder

Directions 1. In a large pan of lightly salted boiling water, cook the Brussels sprouts for about 8-10 minutes. 2. Drain well and transfer into a large bowl. 3. Add the butter, honey, Dijon mustard, dill weed and onion powder and toss to coat.

Caramelized Brussels Sprouts

39

RUSTIC

Green Bean, Turnip, and Leeks Soup

Prep Time: 25 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 146 kcal Fat 5.6 g Carbohydrates 16.6g Protein 8.4 g Cholesterol 10 mg Sodium 1013 mg

Ingredients 12 C. chicken broth 1 C. chopped fresh green beans 1 1/4 C. cubed turnips 1/2 C. chopped leeks 1/2 C. chopped carrots 1/3 C. barley 1 1/2 lb. Brussels sprouts, trimmed and cut in half 1/2 C. chopped green bell pepper 1 tsp salt

1/2 tsp ground black pepper 1/4 C. butter 1/2 C. all-purpose flour

Directions 1. In a large soup pan, add the chicken broth and bring to a boil on medium-high heat. 2. Add the beans, turnips, leeks, carrots and barley and reduce the heat to medium. 3. Simmer for about 30 minutes. 4. Add the Brussels sprouts, green pepper, salt and pepper and simmer for about 30 minutes. 5. In a small frying pan, melt the butter on medium heat and cook the flour, beating continuously till smooth. 6. Stir the flour mixture into the soup and simmer for about 10 minutes.

40

Rustic Green Bean, Turnip, and Leeks Soup

Panhandle

Brussels Sprouts

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 152 kcal Fat 11 g Carbohydrates 12g Protein 4.2 g Cholesterol 10 mg Sodium 57 mg

Ingredients 1 1/2 lb. Brussels sprouts 3 tbsp extra-virgin olive oil 1 tsp red pepper flakes salt and ground black pepper to taste 1 small red onion, chopped

3 cloves garlic, coarsely chopped 2 tbsp butter

Directions 1. In a large pan of lightly salted boiling water, cook the Brussels sprouts for about 1-2 minutes. 2. Drain well and run sprouts under cold water to stop the cooking process. 3. Trim the ends of Brussels sprouts and slice in half. 4. In a large skillet, heat the olive oil on medium heat and place the Brussels sprouts, cut sides down with the red pepper flakes, salt and black pepper. 5. Cook for about 7-9 minutes, without stirring. 6. In a cold saucepan; place sauce Stir in the red onion and garlic and cook for about 10-13 minutes. 7. In a pan, melt the butter on medium heat for about 5 minutes. 8. Reduce the heat to low and brown the butter for about 5-10 minutes, stirring continuously. 9. Remove from the heat and place the browned butter over Brussels sprouts and toss to coat. 10. Keep aside.

Panhandle Brussels Sprouts

41

SUNFLOWER

and Cranberry Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 230 kcal Fat 14.8 g Carbohydrates 22.2g Protein 6g Cholesterol 0 mg Sodium 259 mg

Ingredients 1 shallot, minced 1/4 C. cider vinegar 1/4 C. sunflower seed oil 2 tbsp Dijon mustard 1/2 tsp honey 1/2 tsp salt 1/4 tsp ground black pepper 6 C. Brussels sprouts, trimmed, halved, and sliced 2 Gala apples, cored and thinly sliced

1/2 C. dried cranberries 1/3 C. sliced almonds 1/3 C. raw sunflower seed kernels 1/3 C. shelled, raw pumpkin seeds

Directions 1. In a bowl, add the shallot, vinegar, oil, Dijon mustard, honey, salt and pepper and beat till well combined. 2. In another large bowl, mix together the Brussels sprouts, apples, cranberries, almonds, sunflower seeds, and pumpkin seeds in a bowl; pour vinegar mixture over and toss to combine.

42

Sunflower and Cranberry Salad

Double

Apple and Thyme Brussels Sprouts

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 116 kcal Fat 5.2 g Carbohydrates 16.7g Protein 4g Cholesterol 0 mg Sodium 321 mg

Ingredients 1 C. diced apple 1 lb. Brussels sprouts, trimmed and quartered 1/4 C. apple cider 4 tsp olive oil 2 tsp minced fresh thyme

1/2 tsp salt 1/4 tsp ground black pepper

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. In a baking dish, mix together the Brussels sprouts, apple, apple cider, olive oil, thyme, salt and pepper. 3. Cook in the oven for about 25 minutes.

Double Apple and Thyme Brussels Sprouts

43

EXPERIMENTAL

Tarragon Brussels Sprouts

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 174 kcal Fat 13.5 g Carbohydrates 12.3g Protein 5.1 g Cholesterol 0 mg Sodium 79 mg

Ingredients 2 lb. Brussels sprouts, trimmed and halved lengthwise 1 C. coarsely chopped brazil nuts 2 tbsp olive oil 2 cloves garlic, finely chopped

1 tsp ground tarragon kosher salt and ground black pepper to taste

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a large bowl, add the Brussels sprouts, tarragon, Brazil nuts, olive oil and garlic and toss to coat well. 3. Transfer the Brussels sprouts mixture into a large rimmed baking sheet in a single layer. 4. Cook in the oven for about 20-25 minutes.

44

Experimental Tarragon Brussels Sprouts

5 Ingredient Snack

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 111 kcal Fat 7.1 g Carbohydrates 10.7g Protein 3.9 g Cholesterol 0 mg Sodium 185 mg

Ingredients 2 tbsp olive oil 1 1/2 tsp Dijon mustard 1/4 tsp sea salt 1 pinch red pepper flakes

1 lb. Brussels sprouts

Directions 1. Set your oven to 325 degrees F before doing anything else and arrange a rack in the top third of the oven. 2. Line a baking sheet with a piece of the foil. 3. For sauce in a bowl, mix together the olive oil, Dijon mustard, sea salt and red pepper flakes. 4. Trim the stems of the Brussels sprouts to remove the outermost leaves, about 5 leaves from each sprout. 5. Add the leaves in the bowl of sauce and with your fingers, mix till all the leaves are coated evenly. 6. Spread the leaves onto the prepared baking sheet in a single layer. 7. Cook in the oven for about 15 minutes. 8. Transfer any crispy leaves onto a serving plate and cook in the oven, removing crispy leaves at 5-minute intervals, for about 10 minutes.

5 Ingredient Snack

45

SUNDAY

Hash

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 152 kcal Fat 8.4 g Carbohydrates 16.9g Protein 4.1 g Cholesterol 15 mg Sodium 206 mg

Ingredients 1/4 C. honey-flavored butter 1/2 C. chopped onion 1 lb. Brussels sprouts, grated salt and ground black pepper to taste

2 tbsp vegetable broth

Directions 1. In a large skillet, melt the honey-flavored butter on medium-high heat and sauté the onion for about 5-7 minutes. 2. Add the Brussels sprouts, salt and pepper. Sauté sprouts and sauté for about 5-7 minutes. 3. Remove the skillet from the heat and drizzle with the broth and toss to coat.

46

Sunday Hash

Pan Seared Halibut

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 365.9 Fat 7.1g Cholesterol 136.2mg Sodium 1607.8mg Carbohydrates 19.9g Protein 53.2g

Ingredients 3/4 C. chopped shallot 1 tbsp olive oil 1/4 C. sugar 1/4 C. Asian fish sauce 1/4 C. water

1 1/2 tsp ground black pepper 2 lb. halibut fillets, cut into pieces 4 scallions, sliced 1/2 bunch cilantro, chopped

Directions 1. 2. 3. 4.

In a wok, add the oil over medium heat and cook until heated. Stir in the shallots and cook for about 8-9 minutes, mixing often. With a slotted spoon, place the shallots into a bowl. In the same wok, add the fish sauce, sugar and water over medium heat and cook for about 4 minutes. 5. Add the cooked shallot and black pepper and cook for about 1-2 minutes. 6. Stir in the fish and cook for about 9-10 minutes, flipping after every 3 minutes. 7. Stir in the cilantro and scallions and enjoy.

Pan Seared Halibut

47

CATFISH

Skillet

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 270.6 Fat 14.0g Cholesterol 62.3mg Sodium 1203.5mg Carbohydrates 16.2g Protein 20.0g

Ingredients 2 tbsp vegetable oil 1/2 lb. peeled matchstick cut ginger 4 (4 oz.) catfish fillets 2 tbsp fish sauce 1 tbsp soy sauce 1 tbsp oyster sauce 1 large yellow onion, sliced

1/4 red bell pepper, cut into matchsticks 1/2 bunch green onion, chopped

Directions 1. In a wok, add the oil over medium heat and cook until heated through. 2. Add the ginger and cook for about 6-7 minutes, stirring frequently. 3. Add the catfish fillets and cook for about 6 minutes, flipping once half way through. 4. With a slotted spoon, transfer the fillets onto a plate and keep aside. 5. In the same wok, add the oyster sauce, fish sauce and soy sauce and stir to combine. 6. Add the bell pepper and onion and cook for about 5 minutes. 7. Add the cooked catfish fillets and place the sauce over the fillets evenly 8. Cook for about 3 minutes 9. Enjoy with a garnishing of the green onions.

48

Catfish Skillet

Sautéed

Beef with Cucumbers and Onions

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 2 Calories 281.9 Fat 14.1g Cholesterol 0.0mg Sodium 3744.3mg Carbohydrates 36.2g Protein 6.7g

Ingredients 300 g beef steaks, sliced 1/4 C. light soy sauce 1 tbsp oyster sauce 1 tbsp tomato sauce 3 tbsp sugar 1 tsp ground black pepper 1 tsp fish sauce 2 garlic cloves, sliced 2 tbsp vegetable oil Serve with: 2 small tomatoes, sliced

1 cucumber, peeled and sliced 1/2 small red onion, sliced lettuce, iceberg Sauce: juice of a lime 2 tsp ground black pepper 1 tsp salt 1 tbsp water

Directions 1. In a large bowl, add the beef, garlic, tomato sauce, oyster sauce, soy sauce, fish sauce, sugar and black pepper and mix until well combined. 2. Refrigerate for about 1-2 hours. 3. For the dipping sauce: in a bowl, add all the ingredients and mix well and keep aside until using. 4. In a skillet, add the oil over high heat and cook until heated through. 5. Add the beef and sear until done completely. 6. Arrange lettuce, cucumber, tomatoes and onion onto serving plates. 7. Top with cooked beef and enjoy.

Sautéed Beef with Cucumbers and Onions

49

HOT

and Spicy Seafood Filets

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 94.6 Fat 7.0g Cholesterol 0.0mg Sodium 477.0mg Carbohydrates 7.6g Protein 1.3g

Ingredients 1 tbsp vegetable oil fish (white fillet) salt and pepper 2 tbsp vegetable oil 4 shallots, peeled and sliced 2 garlic cloves, chopped 1 -2 Thai red chili pepper, cut in half 1 1/2 inches piece ginger, peeled and julienned 20 cherry tomatoes, cut in half

2 tbsp fish sauce 2 tbsp apple cider vinegar 6 tbsp water 2 tsp sugar 1 tsp paprika 1 tsp cornstarch cilantro leaf

Directions 1. In a bowl, add the vinegar, fish sauce, water, cornstarch, sugar and paprika and mi until well combined. 2. Season the fish with the salt and black pepper evenly. 3. In a cast iron skillet, add 1 tbsp of the oil over medium heat and cook until heated through. 4. Add the fish and cook until half done from both sides. 5. Meanwhile, in a wok, add 2 tbsp of the oil and cook until heated through. 6. Add the shallots and stir fry for about 30 seconds. 7. Add the tomatoes and cook for about 4 minutes, mixing occasionally. 8. Add the vinegar mixture and cook for about 1 minute. 9. Transfer the fish onto a platter and top with the vegetable sauce mixture. 10. Enjoy with a garnishing of the cilantro.

50

Hot and Spicy Seafood Filets

Tri-Tip Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 317.0 Fat 23.1g Cholesterol 73.7mg Sodium 772.4mg Carbohydrates 2.8g Protein 24.1g

Ingredients 1 lb. tri-tip steak, cut 2 tbsp water 16 oz. frozen broccoli with red peppers 1/4 C. toasted chopped walnuts Marinade

1/3 C. low sodium soy sauce 1 tbsp dark sesame oil

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

For the marinade: in a bowl, add all the ingredients and mix well. Reserve 2 tbsp of the marinade in another bowl. In the bowl of the remaining marinade, add the beef steaks and mix well. Cover the bowl and place in the fridge for about 15 minutes. Remove the beef steaks from the bowl and discard marinade. Place a nonstick skillet over medium-high heat until heated completely. Add the steak and cook for about 10-12 minutes, flipping once halfway through. In the same skillet, add 2 tbsp of the water over medium-high heat and cook until heated. 10. Stir in the vegetables and cook for about 4 minutes, mixing often. 11. Stir in the reserved marinade and cook until heated completely. 12. Cut the steaks into slices. 13. Divide the beef and vegetables onto plates and enjoy with a topping of the walnuts.

Tri-Tip Stir Fry

51

WHITE FISH

with Lime Ginger Spice Mix

Prep Time: 45 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 135.2 Fat 7.6g Cholesterol 46.5mg Sodium 682.6mg Carbohydrates 14.7g Protein 4.6g

Ingredients

Directions

Ginger Spice Mix 5 kaffir lime leaves, ribs removed, sliced 3 California dried red chilies, soaked in water, drained, seeded, chopped 3 slices galangal, peeled and chopped 3 garlic cloves, sliced 3 slices lesser ginger, peeled and chopped 3 shallots, sliced 2 stalks lemongrass, bottom parts only, sliced 2 small piece turmeric, peeled and sliced White Fish Base 1/2 C. coconut milk, 1 tbsp chili paste 1 tbsp fish sauce 1 tbsp sugar 1 tsp shrimp paste 1/2 tsp salt 1 egg, lightly beaten 1 lb. boneless skinless meaty white fish; sliced 8 banana leaves 4 handfuls baby spinach leaves 4 red chilies, cut lengthwise steamed white jasmine rice

1. For the spice mix: 2. In a blender, add the ginger. Shallots, galangal, garlic, red chilies, lime leaves, lemongrass and turmeric and pulse until smooth. 3. For the fish: 4. In a bowl, add the coconut milk, egg, kreung paste, shrimp paste, chili paste, fish sauce, sugar and salt and mix until well combined. 5. Add the fish and coat with the mixture generously. 6. Keep aside in room temperature for about 20 minutes. 7. Arrange 2 banana leaves over each other and then fold into little rectangular bowls shape. 8. Secure with the bamboo toothpicks. 9. Make another 3 banana leaf bowls in the same way. 10. In the bottom of each bowl, arrange the spinach leaves and top with the marinated fish, followed by 2 tbsp of the coconut milk and 1 red chile. 11. In a steamer, arrange the bowls and steam for about 21 minutes. 12. Enjoy hot.

52

White Fish with Lime Ginger Spice Mix

How to

Make a Carrot Pie

Prep Time: 30 mins Total Time: 3 hrs 25 mins Servings per Recipe: 8 Calories 232 kcal Fat 9.2 g Carbohydrates 33.7g Protein 4g Cholesterol 48 mg Sodium 167 mg

Ingredients 1 (9 inch) unbaked pie shell 3/4 cup sugar 2 cups chopped carrots 2 eggs 1 teaspoon ground cinnamon

1 teaspoon vanilla extract 3/4 cup milk

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a pie dish and place your crust into it. Cook the pie crust in the oven for 4 mins then remove it. 3. Get your carrots boiling in a large pot of water for 12 mins, then remove all the liquid and begin to mash the carrots with a blender or by hand. 4. Get a bowl, combine: eggs, mashed carrots, and sugar. Whisk the mix nicely then combine in the vanilla and cinnamon. Slowly add in the milk and combine everything nicely. Pour the mix into the toasted pie crust. 5. Now cook the pie in the oven for 12 mins then set the heat to 350 and continue cooking the pie for 35 to 42 mins longer. 6. Enjoy.

How to Make a Carrot Pie

53

CREAM

of Carrot Casserole

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 331 kcal Fat 24.6 g Carbohydrates 23.1g Protein 6g Cholesterol 61 mg Sodium 909 mg

Ingredients 5 cups sliced carrots 3 tablespoons butter 1 onion, chopped 1 (10.75 ounce) can condensed cream of celery soup salt and pepper to taste 1/2 cup cubed processed cheese

2 cups seasoned croutons 1/3 cup melted butter

Directions 1. Coat a baking dish with oil then set your oven to 350 degrees before doing anything else. 2. Get your carrots boiling in water in a large pot for 9 mins. Remove the liquids then begin to stir fry your onions in another large pot, in butter. Once the onion are frying combine in the cheese, pepper, soup, and salt. 3. Stir everything again then combine in the carrots. Let the mix cook for 2 mins then place everything into the baking dish carefully. 4. Combine the carrot mix with one third a cup of melted butter and croutons. Evenly dispersed over the top of the carrot mix. 5. Cook everything in the oven for 25 mins. 6. Enjoy.

54

Cream of Carrot Casserole

Mashed

Carrots

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 235 kcal Fat 13.1 g Carbohydrates 20.6g Protein 9.8 g Cholesterol 37 mg Sodium 351 mg

Ingredients 2 pounds carrots, cut into 2 inch pieces 2 tablespoons butter 1 onion, minced 8 ounces sharp Cheddar cheese, shredded 1 green bell pepper, minced

1/4 cup fresh parsley, chopped salt and pepper to taste 3/4 cup dry bread crumbs

Directions 1. Get your carrots boiling in water until they are soft. 2. Now coat a baking dish with oil then set your oven to 350 degrees before doing anything else. 3. Once the carrots are soft place them in a bowl and mash them with a masher. Combine in your pepper, butter, salt, onion, parsley, cheese, and green pepper. 4. Layer everything into your casserole dish and top it with some bread crumbs evenly. Cook everything for about 38 to 42 mins in the oven. 5. Enjoy.

Mashed Carrots

55

CLASSICAL

Classical

Prep Time: 15 mins Total Time: 6 hrs 15 mins Servings per Recipe: 6 Calories 438.7 Cholesterol 0.0mg Sodium 326.5mg Carbohydrates 78.0g Protein 26.3g

Ingredients 2 large onions, diced 2 large carrots, peeled and diced 2 celery ribs, diced 1 tbsp oil 3 garlic cloves, finely chopped 1 1/2 C. green lentils 3 small red chilies 1 tsp harissa, see appendix 1 tsp ground cumin 2 can chopped tomatoes with juice

2 C. vegetable stock 2 cans red kidney beans, rinsed and drained 2 tbsps concentrated tomato paste salt ground black pepper

Directions 1. Begin to stir fry your carrots, onions, and celery, in oil for 10 mins then combine in the chili, garlic, harissa, and cumin. 2. Let the mix continue to cook for 60 secs then combine in the stock, lentils, tomato paste, and chopped tomatoes. 3. Get the mix boiling, set the heat to low, and let everything gently cook for 10 mins. 4. Now place the mix into the crock pot of a slow cooker and place a lid on the crock pot. 5. Let the content cook for 7 hrs with low level of heat. 6. When 1 hour is left of cooking time add in your kidney beans some pepper and salt. 7. Enjoy.

56

Classical Lentils

Dill

and Garlic Rainy Day Soup

Prep Time: 20 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 234 kcal Fat 15.9 g Carbohydrates 22.8g Protein 2.6 g Cholesterol 41 mg Sodium 849 mg

Ingredients 3 pounds carrots, chopped 6 cups chicken stock 3 cloves garlic, chopped 2 tablespoons dried dill weed 1/4 pound butter

1 1/2 teaspoons salt

Directions 1. Get the following boiling in a larger pot: butter, chicken stock, salt, carrots, dill weed, and garlic. Once everything is boiling set the heat to low and let the mix gently cook for 35 mins. 2. With an immersion blender, or working in batches with a conventional blender, puree everything in the pot. And continue to gently cook the soup for another 35 mins. 3. Add in some extra garlic and dill. 4. Enjoy.

Dill and Garlic Rainy Day Soup

57

KALE

and Sweet Potato Stew

Prep Time: 40 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 249 kcal Fat 15.4 mg Carbohydrates 18.8 g Protein 10.4 g Cholesterol 30 mg Sodium 1866 mg

Ingredients

Directions

1 large onion, diced 2 tbsps olive oil 8 oz. Spanish beef sausage, cut into 1/2 inch pieces 3 stalks celery, diced 3 carrots, diced 2 tsps ground cumin 1 tbsp paprika 1/2 tsp ground turmeric 2 tsps kosher salt 1 tsp freshly ground black pepper 1 pinch saffron threads 5 garlic cloves, diced 2 sweet potatoes, peeled and cut into 1-inch pieces 8 C. chicken broth 4 C. lacinato kale, washed, stemmed, and torn into pieces 1 lemon, juiced salt and pepper to taste 1 pinch harissa, or to taste, see appendix 1 tbsp chopped fresh flat-leaf parsley

1. Stir fry your onions in olive oil, in a large pot, for 10 mins then combine in the sausage and fry the sausage for 5 more mins. 2. Stir in the carrots and celery. 3. Continue frying the veggies for 5 mins then combine in: the garlic, cumin, saffron, turmeric, kosher salt, paprika, and black pepper. 4. Combine in the spices then continue frying everything for 4 more mins then combine in the broth and sweet potatoes. 5. Stir the mix again and get everything boiling. 6. Once the mix is boiling, set the heat to low, and simmer the mix for 25 mins. 7. Combine in the kale and cook the stew for 12 more mins then add some more pepper, salt, and the lemon juice. 8. When serving the stew top it with some parsley and harissa. 9. Enjoy.

58

Kale and Sweet Potato Stew

Easy

Flame Broiled Chicken Breast

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 389 kcal Fat 21.9 g Carbohydrates 0.3g Protein 45 g Cholesterol 127 mg Sodium 1067 mg

Ingredients 3 tbsps extra virgin olive oil 4 bone-in chicken breast halves with skin 2 tsps kosher salt

1 tsp freshly ground black pepper

Directions 1. Turn on your broiler and get it hot, make sure that the rack is at least 6 inches from the source of heat. 2. Coat your chicken pieces with pepper, salt, and olive oil and put the skin side downwards on a broiling pan. 3. Cook everything in the broiler for 11 mins then turn over the chicken and cook for 11 more mins. 4. Check the internal temp of the chicken. It should be 165 degrees. 5. Before serving the chicken let it sit for 10 mins. 6. Enjoy.

Easy Flame Broiled Chicken Breast

59

CHICKEN BREAST

Dump Dinner

Prep Time: 10 mins Total Time: 6 hrs 10 mins Servings per Recipe: 4 Calories 144 kcal Fat 2.4 g Carbohydrates 5.2g Protein 23.1 g Cholesterol 59 mg Sodium 208 mg

Ingredients 1 lb skinless, boneless chicken breast halves 1 (14.5 oz.) can petite diced tomatoes 1/4 onion, chopped (optional)

1 tsp Italian seasoning (optional) 1 clove garlic, minced (optional)

Directions 1. Add your chicken to a crock pot and then pour in: garlic, tomatoes, Italian seasoning, and onions. 2. Let this cook in the slow cooker for 8 hrs. with a low level of heat. 3. Let the contents cool for about 10 mins uncovered and then add in your preferred amount of pepper and salt. 4. Enjoy with cooked Jasmin rice.

60

Chicken Breast Dump Dinner

Coconut

Cooked Chicken Breast (Paleo Approved)

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 768 kcal Fat 56.4 g Carbohydrates 12.1g Protein 56.3 g Cholesterol 1215 mg Sodium 241 mg

Ingredients 3/4 C. coconut milk 6 oz. unsweetened flaked coconut, or more as needed 2 lbs skinless, boneless chicken breast halves

1 egg 1/4 C. butter

Directions 1. 2. 3. 4.

Get a bowl, combine: eggs, and coconut milk. Get a 2nd bowl for your coconut flakes. With a mallet flatten out your chicken on a working surface. Coat the chicken with the egg mix and then the flakes. Layer the chicken in a big dish so as to avoid stacking. 5. Fry each piece in butter for 8 mins each side. 6. Enjoy.

Coconut Cooked Chicken Breast

61

SAVORY

Garlic Chicken Breast

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 131 kcal Fat 2.9 g Carbohydrates 0.8g Protein 23.8 g Cholesterol 66 mg Sodium 275 mg

Ingredients cooking spray 1 clove garlic, minced 4 skinless, boneless chicken breast halves salt and ground black pepper to taste

3/4 C. chicken broth 1 tbsp lemon juice

Directions 1. Stir fry your garlic, for 5 mins, in a pan with nonstick spray. 2. Then add in your chicken after coating it with some pepper and salt and cook for 14 mins. 3. Pour in your lemon juice and broth and get everything boiling. 4. Once everything is boiling, place a lid on the pot, set the heat to low, and let the chicken gently cook for 17 mins. 5. Place your chicken to the side and continue gently cooking your broth mix for about 4 more mins until it has reduced. Then top your chicken with it. 6. Enjoy.

62

Savory Garlic Chicken Breast

Restaurant Style

Chicken Breast

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 247 kcal Fat 7.8 g Carbohydrates 14.8g Protein 28.8 g Cholesterol 84 mg Sodium 915 mg

Ingredients 6 skinless, boneless chicken breast halves 1/4 C. all-purpose flour 1/2 tsp salt 1 pinch ground black pepper 3 tbsps butter 1 (14.5 oz.) can stewed tomatoes, with liquid 1/2 C. water 2 tbsps brown sugar 2 tbsps distilled white vinegar 2 tbsps Worcestershire sauce

1 tsp salt 2 tsps chili powder 1 tsp mustard powder 1/2 tsp celery seed 1 clove garlic, minced 1/8 tsp hot pepper sauce

Directions 1. 2. 3. 4.

5. 6. 7. 8.

Get a bowl, mix: black pepper, flour, and half a tsp of salt. Coat your chicken with this mix then brown the outsides of the chicken in butter. Place your chicken to the side. After you have browned all the chicken, in the same pan, add in: hot sauce, tomatoes, garlic, water, celery seed, brown sugar, mustard, vinegar, chili powder, and Worcestershire sauce. Get the mix boiling and once it is, add the chicken back in to the sauce. Get everything boiling again and then place a lid on the pan, set the heat to low, and let the chicken gently cook for 37 mins, until it is fully done. Let the contents cool before serving. Enjoy.

Restaurant Style Chicken Breast

63

FRUIT

& Sushi Rice Spring Rolls

Prep Time: 40 mins Total Time: 1 hr Servings per Recipe: 10 Calories 267 kcal Fat 1.7 g Carbohydrates 60.7g Protein 3.7 g Cholesterol 1 mg Sodium 61 mg

Ingredients 2 large fresh peaches 1 3/4 C. water 1 C. short-grain sushi rice 3 1/2 tbsps cream of coconut 1 pinch salt 10 rice paper wrappers 1 C. plum preserves 2 C. sliced fresh strawberries 2 large seedless oranges, peeled and sectioned

1 large grapefruit, peeled and sectioned 1/4 C. fresh mint leaves, or as desired 1 C. vanilla yogurt, or more to taste (optional)

Directions 1. In a large pan of boiling water, cook the peaches for about 1 minute and immediately transfer into a bowl of chilled water for several minutes. 2. Remove the peaches from the water and, peel, core and cut the peaches into wedges and keep aside. 3. In a pan, mix together the rice, water, coconut cream and salt and bring to a boil and reduce the heat to medium-low. 4. Simmer, covered for about 20-25 minutes or till the liquid is absorbed 5. Remove everything from the heat and keep aside, uncovered to cool completely. 6. Soak the wrappers, one by one in a bowl of chilled water till soft and transfer onto a smooth surface. 7. In the center of each wrapper, place rice, followed by plum reserves, strawberries, peaches, oranges, grapefruit and mint. 8. Roll the wrapper around the filling and with your wet fingers brush the edges and press to seal completely. 9. Cut each roll in half and serve with yogurt.

64

Fruit & Sushi Rice Spring Rolls

Pepper

and Coconut Tuna

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 120 kcal Fat 5.6 g Carbohydrates 3.5g Protein 14.4 g Cholesterol 26 mg Sodium 148 mg

Ingredients 8 oz. ice-cold sushi-grade yellowfin tuna steak, diced 1/4 C. coconut milk 2 tbsp chopped cashews 2 tbsp sliced red onion 1 tbsp minced serrano pepper 1 tbsp torn cilantro leaves 2 tsp grated fresh ginger

salt to taste 1 lime, juiced 1 pinch red pepper flakes

Directions 1. In a bowl, add the tuna, 1/2 of the coconut milk, cashews, red onion, Serrano pepper, cilantro, ginger, salt and lime juice and stir till well combined. 2. Drizzle in the remaining coconut milk till desired consistency is achieved. 3. Transfer the tartare into a bowl and serve with a sprinkling of the red pepper flakes.

Pepper and Coconut Tuna

65

4 INGREDIENT

20 Minute Quinoa

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 266 kcal Fat 19 g Carbohydrates 20.8g Protein 5.7 g Cholesterol 0 mg Sodium 77 mg

Ingredients 1 cup quinoa 2 cups coconut milk 2 tablespoons flaked coconut (optional) salt to taste

Directions 1. Get a pan, and get the following boiling: coconut flakes, quinoa, and coconut milk. Once the mix is boiling set the heat to low and let everything cook for 12 to 16 mins. Add in some salt then shut the heat and let everything cool a bit before stirring the quinoa. 2. Enjoy.

66

4 Ingredient 20 Minute Quinoa

5-Ingredient

Macaroons

Prep Time: 10 mins Total Time: 27 mins Servings per Recipe: 48 Calories 76 kcal Fat 3.2 g Carbohydrates 6.9g Protein 0.7 g Cholesterol 3 mg Sodium 36 mg

Ingredients 1 (14 ounce) can Sweetened Condensed Milk 1 egg white, whipped 2 teaspoons vanilla extract 1 1/2 teaspoons almond extract

1 (14 ounce) package flaked coconut

Directions 1. Cover two baking dishes with foil then coat the dishes with oil and flour then set your oven to 325 degrees before doing anything else. 2. Get a bowl, combine: coconut, condensed milk, extracts, and egg whites. Work the mix completely then place dollops of the mix by the tsp into the baking dishes. Apply some pressure to each dollop then cook everything in the oven for 16 to 18 mins. 3. Enjoy.

5-Ingredient Macaroons

67

TUESDAY NIGHT

Snack

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 12 Calories 247 kcal Fat 14.5 g Carbohydrates 23.7g Protein 6.1 g Cholesterol 24 mg Sodium 619 mg

Ingredients 1 (8 oz.) package cream cheese, softened 1 (.7 oz.) package dry Italian-style salad dressing mix 1/2 C. mayonnaise 1 French baguette, cut into 1/2 inch thick circles

1 cucumber, sliced 2 tsps dried dill weed

Directions 1. Get bowl, combine: mayo, cream cheese, and dressing mix. 2. Take one piece of bread and coat it evenly with some of the cheese mix. Place a topping of cucumber on the bread then top everything with some dill. 3. Continue preparing each piece of bread in this manner until all the ingredients have been used up. 4. Enjoy.

68

Tuesday Night Snack

Stir Fried Kale

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 500 kcal Fat 39.8 g Carbohydrates 31.7g Protein 10.5 g Cholesterol 13 mg Sodium 853 mg

Ingredients 2 bunches kale, ribs removed and leaves torn into pieces 6 tbsps mayonnaise 6 tbsps olive oil 1/4 C. Dijon mustard 1/4 C. grated Parmesan cheese lemon, juiced 4 tsps minced garlic

2 tsps Worcestershire sauce 1 tsp anchovy paste 1 cucumber, sliced 1/4 C. chopped leeks freshly cracked black pepper

Directions 1. Begin to stir fry your kale in a frying pan with a medium level of heat for 3 mins. Place the kale in a bowl. And put everything in the fridge for 60 mins. 2. Get a bowl, combine: anchovy paste, mayo, Worcestershire, olive oil, garlic, mustard, lemon juice, and parmesan. 3. Get a 2nd bowl, combine: leeks, cucumber, and kale. Combine both bowls and toss everything evenly then season the dish some black pepper. Enjoy.

Stir Fried Kale

69

ARTISANAL

Veggie Bread

Prep Time: 15 mins Total Time: 2 hrs 35 mins Servings per Recipe: 12 Calories 491 kcal Fat 26.5 g Carbohydrates 59.6g Protein 5.8 g Cholesterol 46 mg Sodium 231 mg

Ingredients cooking spray 2 C. peeled, seeded, and shredded cucumber 3 eggs 1 C. vegetable oil 2 C. white sugar 1 tsp vanilla extract 1 C. coarsely chopped pecans 3 C. all-purpose flour 1 tbsp ground cinnamon

1 tsp baking soda 1/2 tsp salt 1/4 tsp baking powder 1/8 tsp ground allspice 1/8 tsp ground cloves

Directions 1. Coat 2 bread pan with non-stick spray then set your oven to 325 degrees before doing anything else. 2. Get a colander and let your shredded cucumber sit in it for 40 mins. 3. Get a bowl, combine: pecans, eggs, cucumber, veggie oil, vanilla, and sugar. 4. Get a 2nd bowl, combine: cloves, flour, allspice, cinnamon, baking powder, salt, and baking soda. 5. Combine both bowls and stir everything then divide the mix between the bread pans. 6. Cook the loaves in the oven for about 60 mins or until a toothpick comes out clean when pressed into the middle of each loaf of bread. 7. Let the loaves sit on the counter for 15 mins. 8. Enjoy.

70

Artisanal Veggie Bread

Fruity

Stuffed Potato Dumpling

Prep Time: 1 hr 30 mins Total Time: 2 hrs 15 mins Servings per Recipe: 16 Calories 231 kcal Fat 4g Carbohydrates 44.6g Protein 5.3 g Cholesterol 19 mg Sodium 80 mg

Ingredients 3 tbsp butter 1 C. dry bread crumbs 4 large russet potatoes, peeled 1 tbsp butter 2 C. all-purpose flour 1 egg

1 pinch salt 16 Italian prune plums, pitted and left whole 16 tsp white sugar, divided

Directions 1. Place a large pan over medium heat. Add 3 tbsp of butter to it and heat until it melts. Add the breadcrumbs and cook them for 2 min 30 sec. Drain it and place it aside. 2. Bring a salted pot of water to a boil. Cook in it the potato until it becomes soft. Remove it from the water and place it aside to lose heat slightly and dry. 3. Use a potato ricer to the mashed the potato. 4. Get a large mixing bowl: Add the potato with 1 tbsp of butter. Allow the butter to melt slightly from the heat of the potato. 5. Add the flour and mix them well. Stir in the egg with a pinch of salt then combine them well to make the dough. 6. Transfer the mix into a floured surface and knead it with your hands for 12 min until it becomes soft. 7. Divide the dough into 16 pieces and rolls each of them into 3 1/2 inches circle. 8. Put a plum in the middle of each dumpling circle and wrap it around it to make a ball then place it on a greased baking sheet with the sealed side facing down. 9. Repeat the process with the remaining ingredients. 10. Place a large pot of water over medium heat with a pinch of salt. Lower into it some dumplings and cook them until they float on top while stirring them gently. 11. Drain the dumplings and coat them with the crumbs then serve them with your favorite sauce. 12. Enjoy. Fruity Stuffed Potato Dumpling

71

BEEF FLAVORED

Liver Dumplings

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 280 kcal Fat 7.1 g Carbohydrates 19.5g Protein 32.3 g Cholesterol 359 mg Sodium 1877 mg

Ingredients 1 lb raw liver 2 C. fresh bread crumbs 1 egg 1/4 C. all-purpose flour 1 dash salt, divided

ground black pepper to taste 2 quarts boiling beef broth

Directions 1. Pour the broth in a large pot and bring it to a boil. 2. Get a food processor: Place in it the liver and process it until it becomes smooth. Add the rest of the ingredients and blend them smooth. 3. Coat a spoon with some water and drop it in the boiling broth. Cook it for 28 min. Serve it hot. 4. Enjoy.

72

Beef Flavored Liver Dumplings

Cast Iron Corn

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 178 kcal Fat 12.5 g Carbohydrates 16.8g Protein 3.5 g Cholesterol 31 mg Sodium 181 mg

Ingredients 1/4 cup butter 1/2 small white onion, finely diced 3 small zucchinis, diced 3 ears corn, husks and silk removed

sea salt to taste freshly ground black pepper to taste

Directions 1. Get your butter hot in frying pan for about 90 secs then begin to stir fry your onion in the mix for 7 mins. Slice the kernels of corn from the ears then combine in the corn and zucchini. Stir fry everything for about 9 mins until the zucchini is soft then add some pepper and salt. 2. Enjoy.

Cast Iron Corn

73

CREAMY

Corn Casserole Side Dish

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 143 kcal Fat 6.8 g Carbohydrates 18.3g Protein 3.4 g Cholesterol 56 mg Sodium 574 mg

Ingredients 1 (10 ounce) can white corn, drained 1 (11 ounce) can cream-style corn 3 eggs 1/2 cup all-purpose flour 2 teaspoons salt 2 tablespoons sugar 1 cup liquid non-dairy creamer

2 tablespoons vegetable oil 1/3 cup dried cranberries

Directions 1. Coat a casserole dish with oil then set your oven to 300 degrees before doing anything else. The dish that you use must be able to fit inside of a larger dish. 2. Get a bowl, combine: eggs, white corn, and cream corn. Stir everything then mix in the sugar, salt, and flour. Stir everything again then combine in the oil and creamer. Stir everything again then add in the cranberries. 3. Enter everything into the casserole dish completely. Then place the dish into a larger dish and add 2 inches of water to the larger dish. 4. Cook everything in the oven for 60 mins. 5. Enjoy.

74

Creamy Corn Casserole Side Dish

Honey

Dijon Stir fry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 8 Calories 291 kcal Fat 5.3 g Carbohydrates 48.6g Protein 14.2 g Cholesterol 41 mg Sodium 466 mg

Ingredients 1 pound spinach farfalle pasta 1 tablespoon canola oil 2 (8 ounce) packages firm silken tofu, drained and diced 3 tablespoons honey 1 tablespoon Dijon mustard 1 teaspoon dry mustard 2 teaspoons Old Bay(R) Seasoning

1 teaspoon kosher salt freshly ground black pepper to taste 2 ears fresh sweet white corn, cut from the cob 1/3 cup yeast

Directions 1. Get your pasta boiling in water and salt for 12 mins then remove the liquids. 2. Get your oil hot in a frying pan then add in the tofu. Add in the Dijon and honey, and also the pepper, dry mustard, kosher salt, and 1 tsp old bay spice. 3. Stir everything until the tofu is completely cooked. Then add in the corn, yeast, and the rest of the Old Bay spice. Let everything cook until it is all hot. Then top your pasta with the mix. 4. Enjoy.

Honey Dijon Stir fry

75

RUSTIC

Baked Potatoes

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 203 kcal Fat 6.6 g Carbohydrates 33.5g Protein 4g Cholesterol 6 mg Sodium 106 mg

Ingredients 2 large russet potatoes, each cut into 8 thick steak fry-size wedges 1 tbsp chopped fresh thyme 1 pinch cayenne pepper

salt and ground black pepper to taste 2 tbsp duck fat, melted

Directions 1. Set your oven to 325 degrees F before doing anything else and line a baking dish with the parchment paper. 2. In a bowl, place the potato wedges and sprinkle with the thyme, cayenne, salt and black pepper. 3. Drizzle the melted duck fat over the potatoes and toss to coat. 4. Transfer the potatoes onto the prepared baking sheet, skin-side down and sprinkle with the salt. 5. Cook in the oven for about 40 minutes. 6. Now, set the oven to 450 degrees F. 7. Flip the potatoes and cook in the oven for about 10 minutes. 8. Flip again and cook for about 10 minutes more.

76

Rustic Baked Potatoes

Simply

Pepper and Thyme Duck Breast

Prep Time: 5 mins Total Time: 2 hrs 15 mins Servings per Recipe: 2 Calories 177 kcal Fat 10.7 g Carbohydrates 0.2g Protein 19 g Cholesterol 105 mg Sodium 259 mg

Ingredients 2 (8 oz.) boneless duck breast halves, skin on salt and ground black pepper to taste

2 tsp fresh thyme leaves 1 tsp vegetable oil

Directions 1. Cut several very shallow crosswise slashes about 1/2-inch apart, across the skin of each duck breast. (The cuts should only barely cut into the skin and fat) 2. Season the skin sides with the salt. 3. Season the meat sides with salt, black pepper and thyme generously. 4. In a heavy-duty resealable plastic bag, place the duck breasts. 5. Squeeze out all the air and seal the bag. 6. Refrigerate for about 1 hour. 7. Fill a large Dutch oven about 2/3 full with water on medium heat. 8. Bring the water to 135 degrees F. 9. Place a silicone hot pad in the bottom of the pan to keep the plastic bag from contacting the hot bottom of the pan. 10. Place plastic bag of the duck breasts in the Dutch oven and cook for about 1 hour, moving the bag around occasionally. 11. Remove the duck breasts from the plastic bag and pat dry. 12. Generously season skin sides with the salt. 13. In a skillet, heat the vegetable oil on high heat and cook the duck breasts, skin sides down for about 5 minutes. 14. Flip the breasts and cook for about 1 minute. 15. Remove from the heat and keep aside for about 2 minutes before slicing.

Simply Pepper and Thyme Duck Breast

77

HONEY

Clove Duck

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 2 Calories 3717.8 Fat 357.3g Cholesterol 690.0mg Sodium 745.6mg Carbohydrates 12.4g Protein 105.4g

Ingredients 1 (4 -5 lb) duck 4 green onions 2 garlic cloves 2 slices gingerroot ( 1/8 inch)

1 tsp soy sauce 1 tbsp honey

Directions 1. In a deep-sided heatproof dish, place the duck and stuff the onions, garlic and ginger root in the cavity of duck. 2. Grease a small plate that fits into the steamer with a 1-inch clearance for steam to circulate. 3. Place the duck on plate in steamer. 4. Place a lot of water into bottom of steamer and bring to a boil. 5. Steam the duck for about 1 1/2 hours. 6. Set your oven to 450-degrees F. 7. In a small pan, heat the soy sauce and honey. 8. Remove duck from steamer and coat with the honey mixture evenly. 9. Cook the duck in the oven for about 20-30 minutes. 10. Cut into serving pieces and serve.

78

Honey Clove Duck

Healthy

Vegetarian Wraps

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 515 kcal Fat 33.4 g Carbohydrates 32.4g Protein 22 g Cholesterol 44 mg Sodium 1171 mg

Ingredients 1 C. minced green beans 1/2 C. chopped green onions 1/2 C. bread crumbs 1/4 C. grated Parmesan cheese 2 tsps garlic powder 2 tsps Italian seasoning 1 tsp dried basil 1 tsp dried oregano

1/2 tsp salt 1/4 tsp ground black pepper 1/4 C. olive oil, or more as needed 8 slices provolone cheese 4 small flour tortillas

Directions 1. Get a bowl, mix: parmesan, beans, bread crumbs, and green onions. 2. Stir everything evenly then combine in the black pepper, garlic powder, salt, Italian spice, oregano, and basil. Stir everything again then combine in the olive oil. 3. Toss everything. 4. Lay out your tortillas, then place two pieces of cheese on each tortillas then top each one equally with some of the mix. Shape each one into a burrito. 5. Enjoy.

Healthy Vegetarian Wraps

79

GREEN

Bean Dinner

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 12 Calories 363 kcal Fat 27.9 g Carbohydrates 7.8g Protein 20.6 g Cholesterol 82 mg Sodium 272 mg

Ingredients 3 tbsps olive oil 1 large onion, chopped 1 stalk celery, chopped 3 pounds boneless lamb shoulder, cut into 2 inch pieces 1 8 oz. can tomato sauce 3 C. hot water 2 pounds fresh green beans, trimmed 1 tbsp chopped fresh parsley 1/2 tsp dried mint

1/2 tsp dried dill weed 1 pinch ground cinnamon 1 pinch white sugar salt and pepper to taste

Directions 1. Stir your celery and onion in a Dutch oven in oil until it is seared nicely then combine in the lamb. Cook the lamb until it is brown all over then combine in the water and tomato sauce. Set the heat to low and let the stew cook for 60 mins. 2. Combine in the pepper, green beans, salt, parsley, sugar, mint, cinnamon, and dill. Continue to cook everything until the beans for soft. 3. Enjoy.

80

Green Bean Dinner

Coconut

Curry with Green Beans

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 6 Calories 104 kcal Fat 6.6 g Carbohydrates 11.2g Protein 2.6 g Cholesterol 0 mg Sodium 10 mg

Ingredients 1 tbsp vegetable oil 1 onion, sliced 1 serrano peppers, thinly sliced 1 clove garlic, crushed 5 fresh curry leaves 1 tbsp curry powder 1/2 tsp fenugreek seeds 1/4 tsp ground turmeric

salt to taste 1 pound fresh green beans, trimmed 1/2 C. coconut milk 2 tbsps lime juice

Directions 1. Get your oil hot in frying pan then begin to stir fry your curry leaves, onion, garlic, and serrano in the pot. 2. Cook until the onions are nicely browned then combine in the salt, curry powder, turmeric, and fenugreek. 3. Let the mix for about 4 more mins then combine in the green beans. Toss everything then set the heat to low and the beans cook until the firm tender but firm. 4. Add in the coconut milk and gently simmer the mix for 7 more mins. 5. Shut the heat. 6. Enjoy.

Coconut Curry with Green Beans

81

BAKED

Lamb Shanks

Prep Time: 25 mins Total Time: 2 hrs 50 mins Servings per Recipe: 4 Calories 348 kcal Fat 15.3 g Carbohydrates 16.2g Protein 30.2 g Cholesterol 89 mg Sodium 506 mg

Ingredients 1 tbsp vegetable oil 4 lamb shanks 1 onion, diced 4 cloves garlic, diced 2 carrots, diced 2 celery ribs, diced 2 tbsps tomato paste 1 (12 fluid oz.) vegetable broth 1 (14 oz.) can beef broth 3 sprigs fresh thyme

3 sprigs fresh parsley 1 bay leaf 1 sprig fresh rosemary salt and pepper to taste

Directions 1. Get your oil hot in a large saucepan then begin to stir fry your lamb for 12 mins then place the meat to the side. 2. Remove any oils from the pot, turn down the heat, and begin to stir fry your garlic and onions for 7 mins. 3. Add in the tomato paste, celery, and onions and cook the veggies for 7 more mins. 4. Now add the lamb back into the pot and the broth. 5. Get this mix boiling, then once it is, set the heat to low and let the contents simmer. 6. Get some kitchen string and tie the following in a bunch: bay leaf, parsley sprigs, and thyme sprigs. 7. Make sure you tie the spices tightly together then add them to the pot. 8. Now place a lid on the pot and cook the mix for 2.5 hrs. 9. Stir the mix every 30 mins and if you find the mix becoming too thick add some water and continue simmering everything. 10. Now add in the pepper, salt, and rosemary when 15 mins of cooking time is left then remove the bunch of herbs and the rosemary. 11. Enjoy.

82

Baked Lamb Shanks

Lamb

Burgers

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 237 kcal Fat 15.8 g Carbohydrates 3.1g Protein < 20.1 g Cholesterol 76 mg Sodium 140 mg

Ingredients 1 lb ground lamb 3 green onions, minced 4 cloves garlic, minced 1 tbsp curry powder 1 tsp ground cumin

1/4 tsp dried red pepper flakes salt and pepper to taste

Directions 1. Get your grill hot then coat the grate with oil. 2. Get a bowl, combine: pepper, lamb, salt, green onions, red pepper, garlic, cumin, and curry powder. 3. Shape the mix into 4 burgers then cook the burgers on the grill for 6 mins per side. Enjoy.

Lamb Burgers

83

SPICY

Lamb Curry

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 453 kcal Fat 30.4 g Carbohydrates 20.5g Protein 25.6 g Cholesterol 90 mg Sodium 90 mg

Ingredients 1/4 C. cooking oil 3 pods green cardamom 1 pod black cardamom 2 bay leaves 1 cinnamon stick 6 large onions, sliced thin 6 cloves garlic 1 (1/2 inch) piece fresh ginger root, peeled and julienned 2 tsps Kashmiri red chili powder

1 tsp ground cumin 1/2 tsp ground turmeric salt, to taste 2 tomatoes, pureed 2 lbs lamb chops, rinsed and patted dry 2 tbsps water 3 green chili peppers, halved lengthwise 1/4 C. cilantro leaves, for garnish

Directions 1. Stir fry the following in hot oil until fragrant: cinnamon stick, green and black cardamom, and bay leaves. 2. Now add in the ginger, garlic, and onions. 3. Set the heat to low and continue frying the contents until the onions are brown. 4. Now add your salt, chili powder, cumin, and turmeric. 5. Stir the mix then add in the tomatoes and continue cooking everything for 7 more mins. 6. Add the lamb into the pot and turn up the heat to a medium level. Stir fry everything for about 22 mins then add the some water over everything (only a small amount). 7. Place a lid on the pot and cook the mix for 17 more mins. Take off the cover and add the cilantro and chili peppers. 8. Turn up the heat to a high level and fry the contents for 4 more mins. 9. Enjoy.

84

Spicy Lamb Curry

Fajita

Salad

Prep Time: 35 mins Total Time: 35 mins Servings per Recipe: 4 Calories 207 kcal Fat 13.3 g Carbohydrates 13.2g Protein 12.8 g Cholesterol 0 mg Sodium 606 mg

Ingredients 8 oz. beef steak, cut into thin strips 2 tsp dry fajita seasoning 1 tbsp vegetable oil 1/2 C. sliced red or green bell peppers 1/3 C. sliced onion 1 (11 oz.) package Lettuce 1 medium tomato, diced 1/4 C. drained canned black beans

1/4 C. sliced black olives 1/4 C. shredded Cheddar cheese Southwest Fiesta Dressing, or a chipotle dressing

Directions 1. Sprinkle the fajita seasoning over the beef strips evenly. 2. In large nonstick skillet, heat the oil on medium-high heat and stir fry the beef strips for about 3-4 minutes. 3. Add peppers and onion and sauté for about 2-3 minutes. 4. Divide the lettuce onto 2 large plates. 5. Top with the beef mixture, followed by the tomatoes, beans, olives and cheese evenly. Serve with the Southwest Fiesta Dressing.

Fajita Salad

85

VEGETARIAN

Fajitas

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 5 Calories 424 kcal Fat 11.3 g Carbohydrates 67.4g Protein 29.7 g Cholesterol 0 mg Sodium 924 mg

Ingredients 3 tbsp olive oil 1 red bell pepper, cut into strips 1 green bell pepper, cut into strips 1 yellow bell pepper, cut into strips 1/2 red onion, chopped 1 lb. seitan, cut into strips 2 tbsp reduced-soy sauce 3 cloves garlic, minced

1 tsp chili powder 1 tsp paprika 1 tsp ground cumin 10 whole grain tortillas

Directions 1. In a large skillet, heat the oil on medium heat and sauté the red bell pepper, green bell pepper, yellow bell pepper and onion for about 3-5 minutes. 2. Add the seitan, soy sauce, garlic, chili powder, paprika and cumin and cook for about 7-10 minutes. 3. Place the seitan filling onto each tortilla and fold the tortilla around filling..

86

Vegetarian Fajitas

Green Chili Stew

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 549 kcal Carbohydrates 33 g Cholesterol 122 mg Fat 26.5 g Protein 43.6 g Sodium 1455 mg

Ingredients 1 tbsp vegetable oil 2 pounds cubed beef stew meat 1 onion, chopped 1 (10 oz.) can diced tomatoes with green chili peppers 1 1/2 cups beef broth 1 (4 oz.) can chopped green chili peppers 1 tsp garlic salt

1 tsp ground cumin salt to taste ground black pepper to taste 2 large potatoes, peeled and cubed

Directions 1. Cook stew meat and onions in hot oil for about 5 minutes or until the onions are tender. 2. Now add diced tomatoes with chilies, beef broth, salt, chili peppers, pepper, garlic salt and cumin. 3. Bring to a boil and cook for one hour after turning the heat to low, while adding water or more beef if needed during this time. 4. Now add potatoes into this mixture and cook for another 30 minutes or until you see that the potatoes are tender. 5. Serve.

Green Chili Stew

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