Breakfast, Lunch and Dinner: Re-Imagine the Main Meals with Easy and Quick Recipes

Table of contents :
Table of Contents
Best Breakfast Muffins
Autumnal Muffins
Flax Raisin and Vanilla Muffins
Dutch Style Muffins
Buttermilk Blueberry Muffins
Choco-Veggie Muffins
September’s Pumpkin Muffins
Easter Brunch Pancakes
Turkish Style Pancakes
3-Ingredient Fruit Banana Pancakes
Healthy Breakfast Pancakes
Apple Cinnamon Pancakes
Peanut Butter Chocolate Pancakes
Chicken Pancakes
Creamy Banana Filled Crepes
Italian Summer Festival Bread
Country Carrot Bread
Baja Bread Machine
Portuguese Bread
Bolivian Bread Machine
Mock Wonder Bread
Pineapple Banana Bread
Adirondack Bagels
Grandma’s Focaccia
Eastern European Kolaches
2-Step Challah
Chicago Pizza Dough
Sweet Apricot Chicken Roast
Nutty Chicken Curry Roast
Zesty Chicken Bake
Chicken Roast with Orange Sauce
Sweet Cinnamon Chicken Roast
Skin Stuffed Roasted Chicken Breasts
Garlic Chicken Roast
Soy sauce Chicken Bake
Basil Baked Chicken
Plantain Chicken Roast
Roasted Cheddar Enchilada Rolls
Roasted Veggies Quiche
Roasted Pot Veggies
Fresco Meatballs With Roasted Veggies and Pasta
Brown Feta and Roasted Veggies
Yummy Italian Herbed Baked Veggies
Shy Underground Roasted Veggies
Sweet Catalina Veggies Roast
Vegetarian Comfort Food
North Carolina Style Chili
Comforting Quinoa Lunch
Kidney Bean Apricot Dinner
Chipotle Quinoa
Mangos, and Salsa Couscous
Quinoa Summer Salad
Moroccan Salmon Cake Couscous
Black Bean Quinoa Burgers
Feta, Balsamic, and Asparagus Couscous
Peppers, Cucumbers, and Olives Couscous
Blueberry Breakfast Quinoa
Cloves, Onions, Tomatoes, and Chicken Couscous
Almonds, Cilantro, and Curry Couscous
Rustic Quinoa
Pecans, Parmesan, and Pesto Couscous
Lunchtime Quinoa
Honey Rutabaga Couscous
Quinoa Classico
Mexican Pineapple and Beans Couscous
Quinoa Forever
Green Beans and Black Beans Couscous
Maggie’s Casserole
Santa Ana Pie
Cornmeal Beef Pie
Mesa Dinner
Maui Mushroom Casserole
Yam and Walnuts Casserole
Pancakes, Syrup, and Bacon Casserole
Mexican I Casserole
Cream of Hash Browns Casserole
Buttery Celery and Carrots Casserole
Southwest Bean Salad
Wax Lima Bean Salad
Mid-Summer Night Salad
Bean Salad Festival
Fava and Cucumber Salad
Caribbean Bean Salad
Sweet Relish Bean Salad
Bonnie's Beans
King Ranch Salad
Madison Ave Salad
2 Bean Salad
Roasted Red Edamame Salad
Classic Cracked Potato and Beef Roast
Roasted Bacon Tenderloin
Herbed Tenderloin Roast
Russet Roast Stew
3-Ingredient Roasted Beef
Minty Roast With Butter Gravy
Kosher Eye Roast
Spanish Rump Roast Barbecue
Soy Sauce Slow Cooker Roast

Citation preview

Breakfast, Lunch and Dinner Re-Imagine the Main Meals with Delicious Breakfast Recipes, Lunch Recipes and Dinner Recipes By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Best Breakfast Muffins 7 Autumnal Muffins 8 Flax Raisin and Vanilla Muffins 9 Dutch Style Muffins 10 Buttermilk Blueberry Muffins 11 Choco-Veggie Muffins 12 September’s Pumpkin Muffins 13 Easter Brunch Pancakes 14 Turkish Style Pancakes 15 3-Ingredient Fruit Banana Pancakes 16 Healthy Breakfast Pancakes 17 Apple Cinnamon Pancakes 18 Peanut Butter Chocolate Pancakes 19 Chicken Pancakes 20 Creamy Banana Filled Crepes 21 Italian Summer Festival Bread 22 Country Carrot Bread 23 Baja Bread Machine 24 Portuguese Bread 25 Bolivian Bread Machine 26 Mock Wonder Bread 27

Pineapple Banana Bread 28 Adirondack Bagels 29 Grandma’s Focaccia 30 Eastern European Kolaches 31 2-Step Challah 32 Chicago Pizza Dough 33 Sweet Apricot Chicken Roast 34 Nutty Chicken Curry Roast 35 Zesty Chicken Bake 36 Chicken Roast with Orange Sauce 37 Sweet Cinnamon Chicken Roast 38 Skin Stuffed Roasted Chicken Breasts 39 Garlic Chicken Roast 40 Soy sauce Chicken Bake 41 Basil Baked Chicken 42 Plantain Chicken Roast 43 Roasted Cheddar Enchilada Rolls 44 Roasted Veggies Quiche 45 Roasted Pot Veggies 46 Fresco Meatballs With Roasted Veggies & Pasta 47 Brown Feta and Roasted Veggies 48 Yummy Italian Herbed Baked Veggies 49 Shy Underground Roasted Veggies 50

Sweet Catalina Veggies Roast 51 Vegetarian Comfort Food 52 North Carolina Style Chili 53 Comforting Quinoa Lunch 54 Kidney Bean Apricot Dinner 55 Chipotle Quinoa 56 Mangos, and Salsa Couscous 57 Quinoa Summer Salad 58 Moroccan Salmon Cake Couscous 59 Black Bean Quinoa Burgers 60 Feta, Balsamic, and Asparagus Couscous 61 Peppers, Cucumbers, and Olives Couscous 62 Blueberry Breakfast Quinoa 63 Cloves, Onions, Tomatoes, and Chicken Couscous 64 Almonds, Cilantro, and Curry Couscous 65 Rustic Quinoa 66 Pecans, Parmesan, and Pesto Couscous 67 Lunchtime Quinoa 68 Honey Rutabaga Couscous 69 Quinoa Classico 70 Mexican Pineapple and Beans Couscous 71 Quinoa Forever 72 Green Beans and Black Beans Couscous 73

Maggie’s Casserole 74 Santa Ana Pie 75 Cornmeal Beef Pie 76 Mesa Dinner 77 Maui Mushroom Casserole 78 Yam and Walnuts Casserole 79 Pancakes, Syrup, and Bacon Casserole 80 Mexican I Casserole 81 Cream of Hash Browns Casserole 82 Buttery Celery and Carrots Casserole 83 Southwest Bean Salad 84 Wax Lima Bean Salad 85 Mid-Summer Night Salad 86 Bean Salad Festival 87 Fava and Cucumber Salad 88 Caribbean Bean Salad 89 Sweet Relish Bean Salad 90 Bonnie's Beans 91 King Ranch Salad 92 Madison Ave Salad 93 2 Bean Salad 94 Roasted Red Edamame Salad 95 Cracked Potato and Beef Roast 96

Roasted Bacon Tenderloin 97 Herbed Tenderloin Roast 98 Russet Roast Stew 99 3-Ingredient Roasted Beef 100 Minty Roast With Butter Gravy 101 Kosher Eye Roast 102 Spanish Rump Roast Barbecue 103 Soy Sauce Slow Cooker Roast 104

Best

Breakfast Muffins

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 18 Calories 194 kcal Fat 4.2 g Carbohydrates 37.3g Protein 3.1 g Cholesterol 10 mg Sodium 175 mg

Ingredients 1 1/2 C. all-purpose flour 1/2 C. whole wheat flour 1 1/4 C. white sugar 1 tbsp ground cinnamon 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 2 C. grated carrots 1 apple - peeled, cored, and chopped

1 C. raisins 1 egg 2 egg whites 1/2 C. apple butter 1/4 C. vegetable oil 1 tbsp vanilla extract 2 tbsp chopped walnuts 2 tbsp toasted wheat germ

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease 18 cups of the muffin pans. 2. In a bowl, add the eggs, egg whites, apple butter, oil and vanilla and beat till well combined. 3. In another large bowl, mix together the flours, sugar, cinnamon, baking powder, baking soda and salt. 4. Add the carrots, apples and raisins and stir to combine. 5. Add the egg mixture and mix till just moistened. 6. Transfer the mixture into the prepared muffin cups about 3/4 full. 7. In a small bowl, mix together the walnuts and wheat germ and sprinkle over the top of muffins. 8. Cook in the oven for about 15-20 minutes or till a toothpick inserted in the center comes out clean.

Best Breakfast Muffins

7

AUTUMNAL

Muffins

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 18 Calories 249 kcal Fat 8g Carbohydrates 42.6g Protein 2.8 g Cholesterol 23 mg Sodium 182 mg

Ingredients 2 1/2 C. all-purpose flour 2 C. white sugar 1 tbsp allspice 1 tsp baking soda 1/2 tsp salt 2 eggs, lightly beaten 1 C. canned pumpkin puree 1/2 C. vegetable oil

2 C. peeled, cored and chopped apple 2 tbsp all-purpose flour 1/4 C. white sugar 1/2 tsp ground cinnamon 4 tsp butter

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease 18 cups of the muffin pans. 2. In a large bowl, sift together 2 1/2 C. of the all-purpose flour, 2 C. of the sugar, allspice, baking soda and salt. 3. In another bowl, add the eggs, pumpkin and oil and beat till well combined. 4. Add the pumpkin mixture into the flour mixture and mix till just moistened. 5. Fold in the apples. 6. Transfer the mixture into the prepared muffin cups evenly. 7. In a small bowl, mix together 2 tbsp of the flour, 1/4 C. of the sugar and 1/2 tsp of the cinnamon. 8. With a pastry cutter, cut the butter and mix till a coarse crumb forms. 9. Sprinkle the crumb mixture over the top of muffins. 10. Cook in the oven for about 35-40 minutes or till a toothpick inserted in the center comes out clean.

8

Autumnal Muffins

Flax Raisin

and Vanilla Muffins

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 15 Calories 272 kcal Fat 11 g Carbohydrates 40.9g Protein 6.7 g Cholesterol 25 mg Sodium 449 mg

Ingredients 1 1/2 C. all-purpose flour 3/4 C. ground flax seed 3/4 C. oat bran 1 C. brown sugar 2 tsp baking soda 1 tsp baking powder 1 tsp salt 2 tsp ground cinnamon 3/4 C. skim milk

2 eggs, beaten 1 tsp vanilla extract 2 tbsp vegetable oil 2 C. shredded carrots 2 apples, peeled, shredded 1/2 C. raisins 1 C. chopped mixed nuts

Directions 1. Set your oven to 350 degrees F before doing anything else and grease 15 cups of the muffin pans. 2. In a large bowl, mix together the flour, flax seed, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon. 3. Add the milk, eggs, vanilla and oil and mix till just moistened. 4. Fold in the carrots, apples, raisins and nuts. 5. Transfer the mixture into the prepared muffin cups about 2/3 full. 6. Cook in the oven for about 15-20 minutes or till a toothpick inserted in the center comes out clean.

Flax Raisin and Vanilla Muffins

9

DUTCH STYLE

Muffins

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 12 Calories 312 kcal Fat 10.5 g Carbohydrates 51.1g Protein 4.2 g Cholesterol 42 mg Sodium 306 mg

Ingredients 2 1/4 C. all-purpose flour 1 tsp baking soda 1/2 tsp salt 1 egg 1 C. buttermilk 1/2 C. butter, melted 1 tsp vanilla extract 1 1/2 C. packed brown sugar

2 C. diced apples 1/2 C. packed brown sugar 1/3 C. all-purpose flour 1 tsp ground cinnamon 2 tbsp butter, melted

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease 12 cups of a muffin pan. 2. In a large bowl, mix together 2 1/4 C. of the flour, baking soda and salt. 3. In another smaller bowl, add the egg, buttermilk, 1/2 C. of the melted butter, vanilla and 1 1/2 C. of the brown sugar and beat till sugar dissolves. 4. Add the egg mixture and apples into the flour mixture and mix till just combined. 5. Transfer the mixture into the prepared muffin cups, filling to the top. 6. In a small bowl, mix together 1/2 C. of the brown sugar, 1/3 C. of the flour and cinnamon. 7. Drizzle in 2 tbsp of the melted butter while mixing with a fork till well combined. 8. Sprinkle the brown sugar mixture over the muffin tops. 9. Cook in the oven for about 25 minutes or till a toothpick inserted in the center comes out clean.

10

Dutch Style Muffins

Buttermilk

Blueberry Muffins

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 12 Calories 196 kcal Fat 5.8 g Carbohydrates 33.4g Protein 5.1 g Cholesterol 16 mg Sodium 223 mg

Ingredients 3/4 C. all-purpose flour 3/4 C. whole wheat flour 3/4 C. white sugar 1/4 C. oat bran 1/4 C. quick cooking oats 1/4 C. wheat germ 1 tsp baking powder 1 tsp baking soda 1/4 tsp salt

1 C. blueberries 1/2 C. chopped walnuts 1 banana, mashed 1 C. buttermilk 1 egg 1 tbsp vegetable oil 1 tsp vanilla extract

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease 12 cups of a muffin pan. 2. In a large bowl, mix together the flours, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. 3. Gently, stir in the blueberries and walnuts. 4. In another bowl, add the mashed banana, buttermilk, egg, oil and vanilla and beat till well combined. 5. Add the egg mixture into the flour mixture and mix till just combined. 6. Transfer the mixture into the prepared muffin cups, filling to the top. 7. Cook in the oven for about 15-18 minutes or till a toothpick inserted in the center comes out clean.

Buttermilk Blueberry Muffins

11

CHOCO-VEGGIE

Muffins

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 12 Calories 265 kcal Fat 15.2 g Carbohydrates 30.6g Protein 3.5 g Cholesterol 16 mg Sodium 212 mg

Ingredients 1 1/2 C. all-purpose flour 3/4 C. white sugar 1 tsp baking soda 1 tsp ground cinnamon 1/2 tsp salt 1 egg, lightly beaten 1/2 C. vegetable oil 1/4 C. milk

1 tbsp lemon juice 1 tsp vanilla extract 1 C. shredded zucchini 1/2 C. miniature semisweet chocolate chips 1/2 C. chopped walnuts

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease 12 cups of a muffin pan. 2. In a large bowl, mix together the flour, sugar, baking soda, cinnamon and salt. 3. In another bowl, add the egg, oil, milk, lemon juice and vanilla extract and beat till well combined. 4. Add the egg mixture into the flour mixture and mix till just moistened. 5. Fold in the zucchini, chocolate chips and walnuts. 6. Transfer the mixture into the prepared muffin cups about 2/3 full. 7. Cook in the oven for about 20-25 minutes or till a toothpick inserted in the center comes out clean.

12

Choco-Veggie Muffins

September’s

Pumpkin Muffins

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 12 Calories 263 kcal Fat 13 g Carbohydrates 35.9g Protein 4.2 g Cholesterol 31 mg Sodium 224 mg

Ingredients 1/2 C. raisins 1 1/2 C. whole wheat flour 1/2 C. packed brown sugar 1 tsp allspice 3/4 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 2 eggs 3/4 C. canned pumpkin puree

1/2 C. vegetable oil 1/2 C. honey 1/2 C. chopped walnuts

Directions 1. Set your oven to 350 degrees F before doing anything else and grease 12 cups of a muffin pan. 2. In a bowl of hot water, soak the raisins for a few minutes. 3. In a large bowl, stir together the whole wheat flour, brown sugar, allspice, baking powder, baking soda and salt. 4. Make a well in the center of the flour mixture. 5. In the well, add the eggs, pumpkin, oil and honey and mix till just moistened. 6. Drain the raisins completely. 7. In the flour mixture, fold in the raisins and walnuts. 8. Transfer the mixture into the prepared muffin cups about 2/3 full. 9. Cook in the oven for about 18 minutes or till a toothpick inserted in the center comes out clean. 10. Remove from the oven and cool before turning out onto wire rack to cool completely.

September’s Pumpkin Muffins

13

EASTER

Brunch Pancakes

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 360 kcal Fat 19.5 g Carbohydrates 31.2g Protein 15.1 g Cholesterol 89 mg Sodium 792 mg

Ingredients 2 C. baking mix (such as Bisquick (R)) 2 C. shredded Cheddar cheese, divided 1 C. milk 5 tbsp maple syrup 2 eggs

1 1/2 tbsp white sugar 12 slices cooked turkey bacon, crumbled

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. 2. In a bowl, add the baking mix, 1 C. of the Cheddar cheese, milk, maple syrup, eggs and sugar and mix till well combined. 3. Transfer the mixture into the prepared baking dish. 4. Cook in the oven for about 20-25 minutes or till a toothpick inserted in the center comes out clean. 5. Remove from the oven and top the casserole with the bacon and remaining 1 C. of the Cheddar cheese evenly. 6. Cook in the oven for about 5 minutes.

14

Easter Brunch Pancakes

Turkish Style Pancakes

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 86 kcal Fat 3.5 g Carbohydrates 10g Protein 3.5 g Cholesterol 48 mg Sodium 124 mg

Ingredients 2/3 C. water 2/3 C. milk 2 eggs 1 tbsp vegetable oil

1/3 tsp salt 3/4 C. all-purpose flour

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

In a bowl, add the water, milk, eggs, vegetable oil and salt and beat till well combined. Slowly, add the flour into egg mixture and beat till well combined. Keep the mixture aside for about 1 hour. Stir the mixture again. Heat a lightly greased griddle on medium-high heat. Add the mixture by large spoonfuls into the griddle and cook for about 2-4 minutes per side. 7. Repeat with the remaining mixture.

Turkish Style Pancakes

15

3-INGREDIENT

Fruit Banana Pancakes

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 2 Calories 93 kcal Fat 2.7 g Carbohydrates 14.9g Protein 3.8 g Cholesterol 93 mg Sodium 36 mg

Ingredients 1 banana, mashed 1 egg 1 tsp arrowroot powder

Directions 1. 2. 3. 4.

16

In a blender, add the banana, egg and arrowroot powder and pulse till well combined. Heat a griddle on medium heat. Place half of the mixture into the griddle and cook for about 2-3 minutes per side. Repeat with the remaining mixture.

3-Ingredient Fruit Banana Pancakes

Healthy

Breakfast Pancakes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 304 kcal Fat 2.7 g Carbohydrates 64.6g Protein 9.6 g Cholesterol 0 mg Sodium 734 mg

Ingredients 2 C. white whole wheat flour 2 tbsp baking powder 2 tbsp ground flax meal 17 fluid oz. orange juice

1 tsp orange extract

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

In a bowl, mix together the flour, baking powder and flax meal. Add the orange juice and orange extract into flour mixture and mix till well-combined. Heat a lightly greased griddle on medium-high heat. Add the mixture by large spoonfuls into the griddle and cook for about 3-4 minutes. Flip and cook for about 2-3 minutes. Repeat with the remaining mixture.

Healthy Breakfast Pancakes

17

APPLE

Cinnamon Pancakes

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 654 kcal Fat 28.4 g Carbohydrates 86g Protein 16.6 g Cholesterol 421 mg Sodium 525 mg

Ingredients 3 tbsp butter 1 large apple, cored and sliced 1/2 C. white sugar, divided 2 tsp ground cinnamon 4 eggs 1/3 C. milk

1/3 C. all-purpose flour 1 tsp baking powder 1 tsp vanilla extract 1 pinch salt

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In an oven proof skillet, melt the butter on medium heat. 3. Add the apple slices, 1/4 C. of the sugar and cinnamon and cook, stirring for about 5 minutes. 4. Meanwhile in a large bowl, add the eggs, milk, flour, remaining 1/4 C. of the sugar, baking powder, vanilla extract and salt and beat till smooth. 5. Place the mixture over the apple slices evenly. 6. Cook in the oven for about 10 minutes. 7. Remove from the oven and run a spatula around the edges of the pancake to loosen. 8. Invert the skillet over a large plate and serve.

18

Apple Cinnamon Pancakes

Peanut Butter Chocolate Pancakes

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 484 kcal Fat 23.4 g Carbohydrates 58.2g Protein 13.5 g Cholesterol 77 mg Sodium 737 mg

Ingredients 1 1/4 C. all-purpose flour 1 tbsp baking powder 1/2 tsp salt 2 tbsp brown sugar 1 1/2 C. milk 1 egg, beaten 3 tbsp butter, melted

1 tsp vanilla extract 1/4 C. peanut butter 1/4 C. chocolate chips 1 ripe banana, diced

Directions 1. In a bowl, mix together the flour, baking powder, salt and brown sugar. 2. In another bowl, add the egg and milk and beat till well combined. 3. Add the peanut butter and stir till smooth. 4. Add the milk mixture into the flour mixture and mix till just moistened. 5. Add the melted butter and vanilla extract and beat to combine. 6. Gently fold in the chocolate chips and diced banana. 7. Heat a large nonstick skillet on medium heat. 8. Add about 1/4 C. of the mixture into the skillet and cook for about 2 minutes. 9. Flip and cook for about 2-3 minutes. 10. Repeat with the remaining mixture.

Peanut Butter Chocolate Pancakes

19

CHICKEN

Pancakes

Prep Time: 6 mins Total Time: 21 mins Servings per Recipe: 4 Calories 321 kcal Fat 17.8 g Carbohydrates 9.6g Protein 29.1 g Cholesterol 116 mg Sodium 441 mg

Ingredients 1 lb. skinless, boneless chicken breast meat - finely chopped 1/2 medium onion, finely chopped 3 tbsp mayonnaise 1 egg, lightly beaten 1/3 C. all-purpose flour

salt and pepper to taste 2 tbsp vegetable oil

Directions 1. In a large bowl, add the chicken, onion, mayonnaise, egg, flour, salt and pepper and mix till well combined. 2. In a skillet, heat the oil on medium heat. 3. Add about 1/4 C. of the chicken mixture into the skillet and cook till browned from both sides. 4. Repeat with the remaining mixture. 5. Serve hot.

20

Chicken Pancakes

Creamy Banana Filled Crepes

Prep Time: 1 hr Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 516 kcal Fat 27 g Carbohydrates 61.3g Protein 7.7 g Cholesterol 135 mg Sodium 231 mg

Ingredients 1 C. all-purpose flour 1 C. apple juice, room temperature 4 eggs, room temperature 2 tbsps vegetable oil 1/4 tsp ground allspice 1/4 tsp salt 4 bananas, sliced 1/4-inch thick 1 lemon, juiced 1 (8 ounce) package cream cheese 1/4 C. brown sugar

1 C. whipped topping 1 C. white sugar 1/2 C. boiling water 3 tbsps cornstarch 1/2 C. water 3 tbsps butter 8 tsps vegetable oil, divided

Directions 1. In a large bowl, add the flour, allspice, salt, eggs, apple juice and 2 tbsps of oil and beat till smooth. 2. In a second bowl, add the sliced banana and lemon juice and toss to coat well. 3. In a third bowl, add the brown sugar and cream cheese and beat till fluffy and light. 4. Gently, fold in the whipped topping. 5. In a pan, add the white sugar on medium heat and cook, stirring continuously for about 2-4 minutes till melted. 6. Remove the pan from heat and immediately, stir in boiling water. 7. Return the pan on heat and cook, stirring till a clear syrup forms. 8. In a small bowl, mix together the water and cornstarch. 9. Slowly, add the cornstarch mixture in the pa, beating continuously and reduce the heat to low. 10. Simmer, stirring continuously for about 5-7 minutes. 11. Add the butter and beat till a caramel sauce forms. Creamy Banana Filled Crepes

21

ITALIAN

Summer Festival Bread

Prep Time: 10 mins Total Time: 3 hrs Servings per Recipe: 12 Calories 137 kcal Fat 3.9 g Carbohydrates 21.6g Protein 3.6 g Cholesterol 0 mg Sodium 292 mg

Ingredients 1 C. water 3 tbsp olive oil 1 1/2 tsp white sugar 1 1/2 tsp salt 1/4 tsp Italian seasoning 1/4 tsp ground black pepper 1 tbsp dried rosemary

2 1/2 C. bread flour 1 1/2 tsp active dry yeast

Directions 1. In a bread machine pan, add all the ingredients in order as suggested by the manual. 2. Select the White Bread cycle and press the Start button.

22

Italian Summer Festival Bread

Country

Prep Time: 5 mins

Carrot Bread

Total Time: 3 hrs 5 mins Servings per Recipe: 12 Calories 190 kcal Fat 4.3 g Carbohydrates 33.3g Protein 4.7 g Cholesterol 0 mg Sodium 307 mg

Ingredients 2 1/2 tsp active dry yeast 1 C. rye flour 2 1/4 C. bread flour 1/2 C. cornmeal 1 1/2 tbsp white sugar 1 1/2 tbsp dried thyme 1 1/2 tsp salt

1 C. water 2 C. grated carrots 3 tbsp vegetable oil

Directions 1. In the pan of a bread machine pan, add all the ingredients in order as suggested by the manual. 2. Select the Basic Bread cycle and then press Start button. 3. Remove the bread from bread machine and keep onto a wire rack to cool before slicing. 4. Cut into desired sized slices and enjoy.

Country Carrot Bread

23

BAJA

Bread Machine

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 20 Calories 105 kcal Fat 0.9 g Carbohydrates 20.6g Protein 3.1 g Cholesterol 9 mg Sodium 179 mg

Ingredients 4 C. unbleached all-purpose flour 1 tbsp light brown sugar 1 1/3 C. warm water 1 1/2 tsp salt 1 1/2 tsp olive oil 1 (.25 oz.) package active dry yeast 1 egg

1 tbsp water 2 tbsp cornmeal

Directions 1. In a bread machine pan, place the flour, brown sugar, warm water, salt, olive oil and yeast in order as suggested by the manual. 2. Select the Dough cycle and press the Start button. 3. After the completion of cycle, transfer the dough onto a lightly floured surface and knead for some time. 4. Divide the dough into 2 portions and shape each into a loaf. 5. Sprinkle a cutting board with cornmeal generously. 6. Place the loaves over cornmeal onto cutting board, seam side down. 7. With a damp kitchen towel, cover the dough loaves and keep aside for about 40 minutes. 8. Meanwhile, set your oven to 375 degrees F. 9. For the egg wash: in a bowl, add 1 tbsp of the water and egg and beat well. 10. Coat the loaves with the egg wash evenly. 11. With a sharp knife, make a long cut in the middle of each loaf. 12. In the bottom of a baking sheet, arrange the loaves. 13. Place in the oven for about 30-35 minutes. 14. Remove from the oven and enjoy. 24

Baja Bread Machine

Portuguese Bread

Prep Time: 5 mins Total Time: 3 hrs 5 mins Servings per Recipe: 12 Calories 179 kcal Fat 3.2 g Carbohydrates 31.7g Protein 5.6 g Cholesterol 17 mg Sodium 181 mg

Ingredients 1 C. milk 1 egg 2 tbsp margarine 1/3 C. white sugar 3/4 tsp salt

3 C. bread flour 2 1/2 tsp active dry yeast

Directions 1. In a bread machine pan, place all the ingredients in order as suggested by the manual. 2. Select the Sweet Bread cycle and press the Start button.

Portuguese Bread

25

BOLIVIAN

Bread Machine

Prep Time: 10 mins Total Time: 3 hrs Servings per Recipe: 12 Calories 163 kcal Fat 2.9 g Carbohydrates 28.3g Protein 5.5 g Cholesterol 6 mg Sodium 332 mg

Ingredients 1 1/4 C. warm water 3 C. bread flour 2 tbsp dry milk powder 2 tbsp white sugar 1 1/2 tsp salt 2 tbsp butter, softened 3 tbsp grated Parmesan cheese

1 1/2 tsp dried marjoram 1 1/2 tsp dried thyme 1 tsp dried basil 1 tsp dried oregano 1 tbsp active dry yeast

Directions 1. In a bread machine pan, add all the ingredients in order as suggested by the manual. 2. Select the Basic or White Bread cycle and press the Start button.

26

Bolivian Bread Machine

Mock

Wonder Bread

Prep Time: 5 mins Total Time: 3 hrs 5 mins Servings per Recipe: 12 Calories 151 kcal Fat 2.8 g Carbohydrates 26.9g Protein 4.3 g Cholesterol 7 mg Sodium 316 mg

Ingredients 1 1/4 C. lukewarm milk 3 C. all-purpose flour 1 1/2 tbsp white sugar 1 1/2 tsp salt

2 tbsp butter 2 tsp active dry yeast

Directions 1. In the bread machine pan, add all the ingredients in order as suggested by the manual. 2. Select the Basic or White Bread cycle and press the Start button. 3. After the completion of cycle, place the bread onto a wire rack for at least 10 minutes before slicing. 4. Cut into desired sized slices and enjoy.

Mock Wonder Bread

27

PINEAPPLE

Banana Bread

Prep Time: 10 mins Total Time: 3 hrs 10 mins Servings per Recipe: 15 Calories 169 kcal Fat 3.9 g Carbohydrates 29g Protein 4.3 g Cholesterol 13 mg Sodium 121 mg

Ingredients 1/2 C. mashed banana 1/2 C. crushed pineapple, with juice 1 egg 1/4 C. milk 1/4 C. margarine, softened 1 tsp coconut extract 1/2 tsp salt

1/3 C. white sugar 1/2 C. instant potato flakes 3 C. bread flour 1 1/2 tsp active dry yeast

Directions 1. In a bread machine pan, add all the ingredients in order as suggested by the manual. 2. Select the Light cycle and press the Start button.

28

Pineapple Banana Bread

Adirondack

Prep Time: 30 mins

Bagels

Total Time: 3 hrs 55 mins Servings per Recipe: 9 Calories 215 kcal Fat 2.1 g Carbohydrates 41.9g Protein 6.8 g Cholesterol 0 mg Sodium 405 mg

Ingredients 1 C. warm water 1 1/2 tsp salt 2 tbsp white sugar 3 C. bread flour 2 1/4 tsp active dry yeast 3 quarts boiling water 3 tbsp white sugar

1 tbsp cornmeal 1 egg white 3 tbsp poppy seeds

Directions 1. In a bread machine pan, add the water, salt, sugar, flour and yeast in order as suggested by the manual. 2. Select the Dough cycle and press the Start button 3. After the completion of cycle, transfer the dough onto a lightly floured surface for some time. 4. Make 9 equal sized small bald from the dough and with your hands, flatten each one. 5. With a clean kitchen cloth, cover the bagels and keep aside for about 10 minutes. 6. Set your oven to 375 degrees F and sprinkle the cornmeal in the bottom of an ungreased baking sheet. 7. In the pan of the boiling water, gentry place the bagels and cook for about 30 seconds per side. 8. With a slotted spoon, transfer the bagels onto a clean towel-lined plate to drain. 9. In the bottom of the prepared baking sheet, place the boiled bagels. 10. Coat the top of each bagel with the egg white and then, sprinkle with the poppy seeds. 11. Place in the oven for about 20-25 minutes.

Adirondack Bagels

29

GRANDMA’S

Focaccia

Prep Time: 5 mins Total Time: 3 hrs Servings per Recipe: 12 Calories 166 kcal Fat 5.1 g Carbohydrates 25.2g Protein 4.3 g Cholesterol 0 mg Sodium 99 mg

Ingredients 1 C. lukewarm water 2 tbsp olive oil 1/2 tsp salt 2 tsp chopped garlic 1 tbsp chopped rosemary 3 C. bread flour 1 1/2 tsp active dry yeast

2 tbsp olive oil 1 1/2 tsp chopped rosemary

Directions 1. In a bread machine pan, add the water, 2 tbsp of the olive oil, salt, garlic, 1 tbsp of the rosemary, bread flour and yeast in order as suggested by the manual. 2. Select the Dough cycle and press the Start button. 3. After the completion of cycle, place the dough in the bottom of a 9x13-inch baking dish and with your fingers, press to smooth the surface. 4. Spread the remaining oil on top of the dough evenly and then, sprinkle with the remaining rosemary. 5. Set your oven to 400 degrees F. 6. With a plastic wrap, wrap the dough during the preheating of oven. 7. Place the focaccia in the oven for about 20-25 minutes. 8. Remove from the oven and keep onto a wire rack to cool for about 5 minutes. 9. Enjoy warm.

30

Grandma’s Focaccia

Eastern

European Kolaches

Prep Time: 30 mins Total Time: 2 hrs 5 mins Servings per Recipe: 24 Calories 216 kcal Fat 7.8 g Carbohydrates 31.7g Protein 4.6 g Cholesterol 32 mg Sodium 164 mg

Ingredients 1 1/4 C. warm water 1/2 C. butter, softened 1 egg 1 egg yolk 1/3 C. milk powder 1/4 C. instant mashed potato flakes 1/4 C. white sugar

1 tsp salt 3 7/8 C. bread flour 2 tsp active dry yeast 1 (12 oz.) can cherry pie filling 1 (12 oz.) can poppy seed filling 1/4 C. butter, melted

Directions 1. In a bread machine pan, place the water, softened butter, egg, egg yolk, milk powder, potato flakes, sugar, salt, flour and yeast in order as suggested by the manual. 2. Select the Dough cycle and press the Start button. 3. After the completion of cycle, place the dough onto a lightly floured surface. Make small equal sized balls from the dough and arrange onto a lightly greased baking sheet in a single layer about 2-inch apart. With a plastic wrap, wrap the baking sheet and keep aside for about 1 hour. 4. Remove the plastic wrap and with your fingers, flatten each ball slightly. Now, with your thumb, make a small well in the middle of each ball. Place about 1 tbsp of the filling in the well of each dough ball. With a plastic wrap, cover the baking sheet and keep aside for about 25-30 minutes. 5. Meanwhile, set your oven to 375 degrees F. 6. Place the buns in the oven for about 13-15 minutes. 7. Remove from the oven and coat each bun with the melted butter. 8. Place the baking sheet of buns onto a wire rack to cool. Enjoy.

Eastern European Kolaches

31

2-STEP

Challah

Prep Time: 5 mins Total Time: 3 hrs 5 mins Servings per Recipe: 12 Calories 184 kcal Fat 4.4 g Carbohydrates 30g Protein 5.9 g Cholesterol 32 mg

Ingredients 3/4 C. milk 2 eggs 3 tbsp margarine 3 C. bread flour 1/4 C. white sugar

1 1/2 tsp salt 1 1/2 tsp active dry yeast

Directions 1. In a bread machine pan, place all the ingredients in order as suggested by the manual. 2. Select the Basic Bread and Light Crust settings and press the start button.

32

2-Step Challah

Chicago

Pizza Dough

Prep Time: 10 mins Total Time: 2 hrs 34 mins Servings per Recipe: 6 Calories 262 kcal Fat 4.4 g Carbohydrates 46g Protein 6.2 g Cholesterol 10 mg Sodium 418 mg

Ingredients 1 C. apple juice 2 tbsp butter 2 tbsp sugar 1 tsp salt

2 1/2 C. all-purpose flour 2 1/4 tsp yeast

Directions 1. In the pan of the bread machine, place the apple juice, butter, sugar, salt, flour, and yeast in order as suggested by the manual. 2. Set your oven to 400 degrees F. 3. Select the Dough cycle and press Start button. 4. After the completion of cycle, transfer the dough onto a lightly floured surface. 5. Place the dough onto a lightly greased pizza pan and press to fit. 6. Coat the pizza dough with the oil slightly and keep aside, covered for about 15 minutes. 7. Spread the pizza sauce over pizza dough and top with your desired condiments. 8. Place in the oven for about 24 minutes. 9. Enjoy warm.

Chicago Pizza Dough

33

SWEET

Apricot Chicken Roast

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 310.2 Fat 15.9 g Cholesterol 88.1 mg Sodium 256.3 mg Carbohydrates 12.3 g Protein 27.9 g

Ingredients 1 1⁄2 lbs chicken parts 1⁄4 C. apricot preserves 2 tbsp water 1 tbsp honey 1 tbsp soy sauce 1 tbsp olive oil 1⁄4 tsp black pepper

1⁄4 tsp ginger 1⁄4 tsp red pepper flakes 2 green onions, chopped

Directions 1. Before you do anything set the oven to 375 F. Season the chicken pieces with some salt and pepper. 2. Place a heavy saucepan over medium heat. Stir into it all the ingredients then bring them to a boil to make the glaze. 3. Place the chicken pieces in a roasting pan and pour the glaze all over them. Roast the chicken pieces in the oven for 54 min then serve them warm. 4. Enjoy.

34

Sweet Apricot Chicken Roast

Nutty

Chicken Curry Roast

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 923 Fat 68.6 g Cholesterol 281.2 mg Sodium 505.9 mg Carbohydrates 2.9 g Protein 71.1 g

Ingredients 1 1⁄2 kg chicken 1 C. coconut milk 2 tsp thai green curry paste 2 tbsp fresh ginger, grated 2 tbsp lime juice

2 tsp fish sauce 1 small fresh chili, seeded, sliced 2 tbsp fresh coriander, chopped

Directions 1. Season the chicken with some salt and pepper. 2. Get a small mixing bowl: Add to it the remaining ingredients and mix them well to make the marinade. Coat the whole chicken with the marinade inside and outside. 3. Before you do anything set the oven to 350 F. 4. Place the chicken in a large zip lock bag and seal it then refrigerate it for 1 to 4 h. 5. Place the chicken in a roasting pan and cook it for 1 h 32 min while basting it every once in a while with the drippings. Serve it warm. 6. Enjoy.

Nutty Chicken Curry Roast

35

ZESTY

Chicken Bake

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 2 Calories 172.3 Fat 6.5 g Cholesterol 75.5 mg Sodium 137.8 mg Carbohydrates 1.9 g Protein 25.4 g

Ingredients 1⁄2 tbsp olive oil 2 garlic cloves, finely minced 1⁄2 lemon, zest of 1⁄2 tbsp lemon juice 2 boneless skinless chicken breasts

fresh ground black pepper salt 2 tbsp fresh oregano

Directions 1. Before you do anything set the oven to 375 F. Season the chicken with some salt and pepper. 2. Get a small bowl: Mix in it the lemon juice and zest with garlic and oil. Massage the mix into the chicken. 3. Place the chicken in a roasting pan and cook it for 22 min. Sprinkle the herbs all over the chicken and cook it for 27 min. Serve it warm. 4. Enjoy.

36

Zesty Chicken Bake

Chicken

Roast with Orange Sauce

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 1 Calories 2822.1 Fat 209.4 g Cholesterol 870.6 mg Sodium 2277.4 mg Carbohydrates 47 g Protein 180.5 g

Ingredients 1 (3 1/2 lb) roasting chickens 1 small sweet onion, sliced 1 bunch parsley, with long stems removed 1⁄4 C. butter, sliced 1 small orange, peeled and quartered 2 garlic cloves 1⁄2 tsp salt

1⁄2 tsp pepper 1⁄4 C. chicken broth 1 C. orange juice

Directions 1. Before you do anything set the oven to 350 F. 2. Season the whole chicken with some salt and pepper. Cut the garlic into thin slices. Make several slits in the chicken with a sharp knife and place the garlic slices in it. 3. Place the onion with the rest of the garlic and parsley, butter and orange slices inside the chicken. Tie the chicken legs with a kitchen twine. 4. Cook the chicken in the oven for 1 h 22 min while basting it every once in a while with the drippings. 5. Transfer the chicken drippings into a heavy saucepan and stir into it 3/4 C. of orange juice. Cook while stirring over medium heat until mix becomes thick to make the sauce. 6. Add the remaining orange to the sauce if you need to heat it after it gets cold. Serve your sauce hot with the chicken roast. 7. Enjoy.

Chicken Roast with Orange Sauce

37

SWEET

Cinnamon Chicken Roast

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 849 Fat 64.7 g Cholesterol 243.8 mg Sodium 1115 mg Carbohydrates 7.8 g Protein 58.4 g

Ingredients 1 whole chicken, about 4 lb 1 cinnamon stick, chopped in pieces 8 whole cloves 1 tsp cayenne 2 tsp cumin seeds 1 tsp fennel seed 1 tsp coriander seed 1 tbsp sweet paprika 1 1⁄2 tsp sea salt

1 tsp brown sugar sea salt & freshly ground black pepper, to taste 1 lemon, halved 1⁄4 bunch fresh cilantro 2 garlic cloves 3 tbsp extra-virgin olive oil

Directions 1. Before you do anything set the oven to 400 F. 2. Place a large pan over medium heat. Cook in it the cinnamon stick, cloves, cayenne, cumin, fennel, coriander and paprika for 1 min. 3. Transfer the mix to a grinder with salt and brown sugar then grind them. Rub the mix into the chicken from the outside then season its inside with some salt and pepper. 4. Place the garlic with cilantro and lemon halves inside the chicken then transfer it to a broiling pan. Wrap the legs with a kitchen string and cook it for 1 h 5 min. 5. Cover the chicken with a piece of foil and allow it to rest for 12 min then serve it warm. 6. Enjoy.

38

Sweet Cinnamon Chicken Roast

Skin Stuffed

Roasted Chicken Breasts

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 137.8 Fat 7.1 g Cholesterol 46.4 mg Sodium 236.8 mg Carbohydrates 1.1 g Protein 16.4 g

Ingredients 4 chicken breast halves, with skin 8 slices lemons, very thin, seeded 12 leaves fresh sage (can use rubbed sage) olive oil 4 tsp fresh lemon juice

2 garlic cloves, coarsely chopped 1 C. chicken broth

Directions 1. Before you do anything set the oven to 400 F. 2. Rub the chicken breasts' skin gently reaching under it to make it loose then place under each one 2 slices of lemon 3 sage leaves. 3. Arrange the chicken breasts on a roasting pan dish and pour the oil olive oil them. 4. Pour 1 tsp of lemon juice on each breast then top them with the chopped garlic, a pinch of salt and pepper. 5. Pour 1/2 of the broth on the side of the chicken then cook it in the oven for 27 min. Drain the chicken and place it aside. 6. Transfer the drippings and broth in the pan to a saucepan then add to it the rest of the broth. Cook over medium heat until it starts boiling. 7. Add the garlic from the chicken and mash it then keep cooking it until the broth mix reduces and becomes like a sauce. Serve your chicken breasts with the broth sauce warm. 8. Enjoy.

Skin Stuffed Roasted Chicken Breasts

39

GARLIC

Chicken Roast

Prep Time: 45 mins Total Time: 4 hrs 45 mins Servings per Recipe: 6 Calories 443.3 Fat 33.8 g Cholesterol 125.2 mg Sodium 343.9 mg Carbohydrates 4g Protein 29.4 g

Ingredients 1 whole chicken, cut up 3 tbsp olive oil 1 (8 oz) can tomato sauce 1⁄3 C. balsamic vinegar 1⁄3 C. apple cider vinegar 1⁄2onion, cut in chunks 5 cloves garlic, crushed

1 tbsp dried parsley 6 bay leaves 1⁄8 C. butter

Directions 1. Before you do anything set the oven to 250 F. Grease a baking glass dish with olive oil. 2. Arrange the chicken pieces in the pan with their side with the skin facing up. Divide the butter between the chicken pieces and place on top in the form for dots. 3. Lay a bay leaf under each chicken piece. 4. Get a small bowl! Whisk in it the remaining ingredients and pour them all over the chicken pieces. Cook the chicken roast in the oven for 4 h 55 min. 5. Serve your chicken roast warm. 6. Enjoy.

40

Garlic Chicken Roast

Soy sauce

Chicken Bake

Prep Time: 3 hrs 15 mins Total Time: 4 hrs 25 mins Servings per Recipe: 4 Calories 552.4 Fat 38.3 g Cholesterol 160.4 mg Sodium 1586.6 mg Carbohydrates 11.2 g Protein 39 g

Ingredients 1⁄2 C. finely chopped lemongrass (3 or 4 stalks) 2 tbsp finely chopped shallots 1 tbsp finely chopped garlic 4 1⁄2 tsp fish sauce 1 tbsp soy sauce 1 tbsp crushed red pepper flakes

1 1⁄2 tsp kosher salt 2 tbsp granulated sugar 1 (3-4 lb) whole chickens, rinsed and patted dry 2 tbsp finely chopped fresh cilantro 1 tbsp vegetable oil

Directions 1. Get a small mixing bowl: Mix in it 2 tbsp of the lemongrass with all of the shallots, garlic, fish sauce, soy sauce, red pepper flakes, salt, and sugar to make the marinade. 2. Get a large mixing bowl: Toss in it the chicken with the marinade then place it in the fridge for 3 h 3 min. 3. Before you do anything set the oven to 350 F. 4. Remove the chicken from the marinade and place it in a roasting pan. Cook it in the oven with the breast facing down for 42 min. 5. Flip the chicken and cook it 15 to min. 6. Get a small bowl: Mix in it the oil with the remaining lemongrass with cilantro. Spread the mix all over the chicken and cook it until it done. 7. Allow the chicken roast to rest for 12 min then serve it warm. 8. Enjoy.

Soy sauce Chicken Bake

41

BASIL

Baked Chicken

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 1020.4 Fat 60.8 g Cholesterol 349.6 mg Sodium 618.9 mg Carbohydrates 2.4 g Protein 108.7 g

Ingredients 1 (3 1/2 lb) fryer chickens 2 tbsp balsamic vinegar 2 tbsp olive oil 1 tbsp lemon juice 1 tsp dried oregano 1 tsp dried basil 1⁄2 tsp dried thyme

1⁄2 tsp salt 1⁄2 tsp black pepper 1 clove minced garlic

Directions 1. Before you do anything set the oven to 375 F. 2. Get a small bowl: Whisk in it the lemon juice with oil and vinegar. Stir in the remaining ingredients. Massage the mix into the chicken while reaching gently under the skin. 3. Transfer the chicken to a broiling pan with its breast facing up then cook it for 1 h 22 min. Place a piece of foil over the chicken and let it rest for 12 min then serve it warm. 4. Enjoy.

42

Basil Baked Chicken

Plantain

Chicken Roast

Prep Time: 25 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 541.3 Fat 24 g Cholesterol 145.3 mg Sodium 407.3 mg Carbohydrates 32.9 g Protein 49.8 g

Ingredients 1 tbsp hot paprika or 1 tbsp smoked paprika 1 1⁄2 tsp ground cumin 3⁄4 tsp pepper, fresh ground (divided) 1⁄2 tsp salt 3 lbs chicken breasts, and thighs 1 tbsp vegetable oil

2 large ripe plantains, peeled and sliced 6 garlic cloves, sliced 3 onions, sliced 1⁄2 C. chicken broth 2 limes, quartered

Directions 1. Before you do anything set the oven to 375 F. 2. Get a small bowl: Mix in it the paprika, cumin, the salt and 1/2 tsp of the pepper. Massage the mix into the chicken breasts and thighs while reaching under the skin gently. 3. Place a large dutch oven over medium heat and heat the oil in it. Brown in it the chicken for 4 min on each side. Drain them and place them aside. 4. Add the plantains and cook them for 2 min on each side. Drain them and place them aside. 5. Remove the excess fat from the pot. Stir in the onion with garlic, a pinch of salt and pepper then cook them for 6 min. 6. Stir in the broth and cook them until they start boiling. Place the plantain slices on top followed by the browned chicken then cook it in the oven for 42 min. 7. Serve your chicken roast warm. 8. Enjoy.

Plantain Chicken Roast

43

ROASTED

Cheddar Enchilada Rolls

Prep Time: 40 mins Total Time: 1 hr 50 mins Servings per Recipe: 12 Calories 390 kcal Fat 23.9 g Carbohydrates 35.9g Protein 10.8 g Cholesterol 54 mg Sodium 210 mg

Ingredients 1 head broccoli, cut into florets 8 oz whole button mushrooms 3 small zucchini, chopped 2 C. chopped carrots 1/4 C. olive oil salt and pepper to taste 3 C. water 1 C. milk 1/4 C. butter

1 (7.6 oz) package instant mashed potato flakes 1 (12 oz) package corn tortillas 3 C. enchilada sauce 8 oz shredded Cheddar cheese

Directions 1. Before you do anything set the oven to 425 F. Grease a baking pan. 2. Get a large bowl: Toss in it the broccoli, mushrooms, zucchini, and carrots, olive oil, some salt and pepper. Transfer the mix to the baking pan. Cook them for 38 min. Lower the oven heat 350 F. 3. Place a large pot over medium high heat. Stir in it the butter with water and milk. Cook them until they start boiling. Turn off the heat. 4. Stir in the mashed potato flakes. Allow the mix to rest for 3 min. Stir the mix with a fork until it becomes smooth. Fold in the roasted veggies. Place a large pan over medium heat. Heat in it the tortillas. Spread 2 C. of the sauce in a greased casserole. 5. Spoon 1/3 C. or slightly more of the creamy roasted veggies mix into the middle of each tortilla. Top them with 1 1/2 tbsp of cheese and roll them. Place the open side of the rolls facing down in the casserole. pour on them the remaining sauce and sprinkle the cheese on top. 6. Cook the enchilada for 28 min then serve it warm. 7. Enjoy. 44

Roasted Cheddar Enchilada Rolls

Roasted

Veggies Quiche

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 481.4 Fat 34.6g Cholesterol 107.9mg Sodium 373.4mg Carbohydrates 30.7g Protein 12.6g

Ingredients 12 oz frozen shortcrust pastry, thawed 1 red onion, quatered 1 red bell pepper, de-seeded and chopped 1 yellow bell pepper, de-seeded and chopped 1 zucchini, sliced thickly 1 tbsp olive oil 2 large eggs 4 1/2 fluid oz cream

4 oz gruyere or 4 oz mature cheddar cheese, grated

Directions 1. Before you do anything set the oven to 425 F. Grease a flan or pie pan. 2. Roll the pastry on a working surface and place it in the pan. Cover it with a piece of a parchment paper and fill it with beans. Cook it in it the oven for 12 min. 3. Remove the parchment paper with beans and cook them for 6 min. Place the quiche shell aside. 4. Toss all the veggies with oil on a baking sheet. Cook them for 38 min. Place the veggies aside to lose heat completely. 5. Lower the oven heat to 350 F. 6. Get a large bowl: Mix in it the milk with eggs. Fold in the cheese with a pinch of salt and pepper. 7. Fill the quiche shell with the roasted veggies and pour the eggs mix all over them. Cook the quiche for 36 min. Serve it warm. 8. Enjoy.

Roasted Veggies Quiche

45

ROASTED

Pot Veggies

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 10 Calories 415 kcal Fat 7.1 g Carbohydrates 31.9g Protein 50.4 g Cholesterol 88 mg Sodium 599 mg

Ingredients 1 tsp paprika 1 tsp dried oregano 1 tsp garlic powder 1 tsp onion powder 1 tsp salt 1 tsp ground black pepper 1 (3.5 lb) eye of round roast 6 Yukon Gold potatoes, peeled and quartered

2 carrots, cut into 2-inch pieces 2 stalks celery, diced 2 sweet onions, diced 1 C. beef broth 1/2 C. vegetable broth 1 (1.2 oz) package dry beef gravy mix 1 tbsp all-purpose flour

Directions 1. Get a small bowl: Stir in it the paprika, oregano, garlic powder, onion powder, salt, and black pepper. Massage the mix into the roast. 2. Place the veggies in a greased slow cooker and place the roast on top. 3. Get a mixing bowl: Whisk the broth with gravy. Add the mix to the slow cooker. Put on the lid and cook them for 8 h 30 min on low. 4. Serve them warm. 5. Enjoy.

46

Roasted Pot Veggies

Fresco

Meatballs With Roasted Veggies and Pasta

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 4 Calories 610 kcal Fat 28.1 g Carbohydrates 53.6g Protein 35.1 g Cholesterol 110 mg Sodium 882 mg

Ingredients 1 (18 oz) package al fresco(R) Frozen Italian Style Chicken Meatballs, thawed Cooking spray 1 pint fresh red cherry tomatoes 1/2 lb asparagus, cooked and drained 1 white onion, medium slice (1/8 inch) 3 fresh garlic cloves 8 oz linguini pasta, dry 1/4 C. extra virgin olive oil

1 1/2 tsps black pepper 1/2 C. fresh chopped basil leaves 1/4 C. low-Parmesan cheese, grated 1/4 tsp salt

Directions 1. Before you do anything set the oven to 425 F. Get a large bowl: Mix in it the cherry tomatoes, asparagus, onion and garlic with 2 tbsp of the olive oil, and 1 tsp of the black pepper. Lay the mix on a lined up baking sheet. Cook them for 7 min. Stir them and cook them for another 7 min. Prepare the pasta by following the directions on the package. Place 3/4 of the pasta cooking water aside. Remove the pasta from the water and place it aside. 2. Place a large greased skillet over medium heat. Cook in it the meatballs for 3 min on each side. 3. Stir in the pasta with baked veggies. Lower the heat and stir in the rest of the olive oil with basil, Parmesan cheese, salt, 1/2 tsp of black pepper, 1/2 C. of the pasta water and more if needed. 4. Stir them well then serve your pasta warm. 5. Enjoy.

Fresco Meatballs With Roasted Veggies and Pasta

47

BROWN

Feta and Roasted Veggies

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 122.3 Fat 5.2g Cholesterol 4.3mg Sodium 69.9mg Carbohydrates 16.0g Protein 6.9g

Ingredients 20 oz mushrooms, whole and drained 1 large red pepper, cored and coarsely chopped 1 large yellow pepper, cored and coarsely chopped 1 zucchini, cut into large chunks 1 small red onion, coarsely chopped 4 garlic cloves, sliced 1 tbsp olive oil

1 tbsp balsamic vinegar 1 tsp brown sugar 1 tsp dried basil 1 tsp dried oregano 2 tbsp feta, crumbled

Directions 1. Before you do anything set the oven to 375 F. Grease a casserole dish. 2. Toss the peppers with zucchini, garlic, onion and mushroom in the casserole dish. 3. Get a small bowl: Whisk in it the rest of the ingredients except for the cheese. Pour the mix all over the veggies. Roasted the veggies for 22 min. 4. Top the veggies casserole with feta cheese then serve it. 5. Enjoy.

48

Brown Feta and Roasted Veggies

Yummy

Italian Herbed Baked Veggies

Prep Time: 12 mins Total Time: 57 mins Servings per Recipe: 4 Calories 160.3 Fat 5.4g Cholesterol 0.0mg Sodium 25.9mg Carbohydrates 26.5g Protein 3.5g

Ingredients 4 C. broccoli florets 2 C. yams, trimmed and cut into bite-sized pieces 1 C. red onion, peeled and cut into bitesized pieces

1 1/2 tbsp olive oil 1 tsp dried Italian herb seasoning salt & freshly ground black pepper

Directions 1. Before you do anything set the oven to 375 F. Grease a roasting dish. 2. Toss in it all the ingredients then cook them for 47 min while stirring them from time to time. Serve your roasted veggies warm. 3. Enjoy.

Yummy Italian Herbed Baked Veggies

49

SHY

Underground Roasted Veggies

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 98.7 Fat 1.5g Cholesterol 0.0mg Sodium 157.5mg Carbohydrates 19.7g Protein 2.3g

Ingredients 5 medium red potatoes, cubed 4 medium carrots, cut into 1/2 inch slices 2 small turnips, peeled and cubed 1 clove garlic, minced 1 tbsp olive oil or 1 tbsp canola oil

1 tbsp minced fresh rosemary or 1 tsp dried rosemary, crushed 1/2 tsp salt 1/4 tsp pepper

Directions 1. Before you do anything set the oven to 350 F. Grease a roasting dish. 2. Toss all the ingredients in the pan then cook them for 37 min. Turn up the heat to 450 F. Cook them for 14 min. 3. Serve your roasted shy veggies warm. 4. Enjoy.

50

Shy Underground Roasted Veggies

Sweet

Catalina Veggies Roast

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 1 Calories 148.0 Fat 7.1g Cholesterol 0.0mg Sodium 165.7mg Carbohydrates 21.1g Protein 1.1g

Ingredients 2 medium sweet potatoes, peeled and cut into wedges 2 parsnips, peeled and sliced 1 fennel bulb, chopped 1 onion, sliced

1/2 C. Catalina dressing 1/2 C. cranberry juice 1/4 C. maple syrup

Directions 1. 2. 3. 4.

Before you do anything set the oven to 375 F. Grease a roasting dish. Get a small bowl: Whisk in it the maple syrup with Catalina dressing and cranberry juice. Toss the mix with veggies and roast them for 52 min. Serve them warm. Enjoy.

Sweet Catalina Veggies Roast

51

VEGETARIAN

Comfort Food (3 Bean Chili)

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 8 Calories 260 kcal Fat 2g Carbohydrates 52.6g Protein 12.4 g Cholesterol 1 mg Sodium 966 mg

Ingredients 1 (19 oz.) can black bean soup 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can garbanzo beans, rinsed and drained 1 (16 oz.) can vegetarian baked beans 1 (14.5 oz.) can diced tomatoes in puree 1 (15 oz.) can whole kernel corn, drained 1 onion, diced 1 green bell pepper, diced

2 stalks celery, diced 2 cloves garlic, diced 1 tbsp chili powder, or to taste 1 tbsp dried parsley 1 tbsp dried oregano 1 tbsp dried basil

Directions 1. Add the following to your crock pot: garlic, chili powder, celery, parsley, soup, oregano, bell peppers, basil, kidney beans, onions, garbanzos, onions, baked beans, corn, and tomatoes. 2. Set the slow cooker to high and cook for 3 hours. 3. Let the chili sit for 20 mins before serving. 4. Enjoy with a dollop of sour cream.

52

Vegetarian Comfort Food

North Carolina Style Chili

Prep Time: 15 mins Total Time: 3 hrs 35 mins Servings per Recipe: 12 Calories 389 kcal Fat 18.1 g Carbohydrates 34g Protein 25.7 g Cholesterol 57 mg Sodium 1001 mg

Ingredients 2 1/2 lbs ground beef 3 stalks celery, diced 2 large onions, diced 2 cloves garlic, minced 1 (29 oz.) can tomato sauce 1 (28 oz.) can crushed tomatoes 1 (6 oz.) can mushrooms, drained 1 1/2 C. beef broth 2 (16 oz.) cans chili beans, drained 1 (15 oz.) can kidney beans, drained 1 tbsp ground cumin

1/4 C. chili powder 2 tsps ground coriander 2 tsps cayenne pepper 1 dash Worcestershire sauce

Directions 1. Stir fry your beef, in a saucepan, until fully done, and then place it to the side. 2. In the drippings fry your onions, garlic, and celery until the onions are see through. 3. Then add the beef back into the mix as well as the: Worcestershire, tomatoes and sauce, cayenne, mushrooms, coriander, broth, chili powder, chili beans, cumin, and kidney beans. 4. Get everything boiling then lower the heating to medium-low. Cook for 3.5 hours. Stir the chili every 30 mins. 5. Enjoy.

North Carolina Style Chili

53

COMFORTING

Quinoa Lunch

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

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

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

Directions 1. Boil your quinoa in water for 2 mins before placing a lid on the pot, setting the heat to low, and letting the quinoa cook for 17 mins. 2. Stir the quinoa once it has cooled off. At the same time, stir fry the onions for 7 mins, in veggie oil, and then add in the cumin, garlic, and chili powder. Cook this mix for 2 more mins then add: oregano, tomatoes, chipotles, beans, jalapenos, bell peppers, and zucchini. 3. Stir the contents before adding your preferred amount of pepper and salt. Get everything boiling and then place a lid on the pot. 4. Let the contents gently boil over low heat for 22 mins then add in the corn and quinoa. Continue simmering for 7 more mins before adding cilantro. Enjoy.

54

Comforting Quinoa Lunch

Kidney Bean

Apricot Dinner

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 394 kcal Fat 9.2 g Carbohydrates 48.8g Protein 30.6 g Cholesterol 46 mg Sodium 526 mg

Ingredients 1 lb ground beef 1 onion, diced 1 (14.5 oz.) can stewed tomatoes 1 (15 oz.) can tomato sauce 1 (15 oz.) can kidney beans 1 C. raisins 1 C. dried apricots

1 1/2 C. water 1 pinch chili powder 1 pinch garlic powder salt and pepper to taste

Directions 1. Stir fry your onions and beef until the beef is fully done and the onions are soft. 2. Now combine in your tomato sauce, tomato juice, water, black pepper, chili powder, raisins, apricots, garlic powder, and beans. 3. Get everything boiling and then place a lid on the pot and gently cook the contents with a low heat for 20 mins. 4. Enjoy.

Kidney Bean Apricot Dinner

55

CHIPOTLE

Quinoa

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

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

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

Directions 1. Boil your quinoa in water, then place a lid on the pot, lower the heat, and let the contents gently boil for 17 mins. 2. Simultaneously, in veggie oil, stir fry your onions for 7 mins then season them with: cumin, chili powder, and garlic. 3. Cook for 2 more mins before adding: oregano, tomatoes, chipotles, black beans, jalapenos, bell peppers, and zucchini. 4. Add in your preferred amount of black pepper and salt and get the contents to a gentle boil with high then low heat. 5. Place a lid on the pot and let the contents gently cook for 22 mins. 6. Now pour in your corn and quinoa and heat for 7 more mins before shutting the heat and topping with some cilantro. 7. Enjoy. 56

Chipotle Quinoa

Mangos,

and Salsa Couscous

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 186 kcal Fat 0.9 g Carbohydrates 40.2g Protein 5.1 g Cholesterol 0 mg Sodium 314 mg

Ingredients 1 1/2 C. water 1 C. couscous 2/3 C. dried mango, diced 3/4 C. prepared salsa

2 tsps ground cumin 1 tsp curry powder

Directions 1. Get the following boiling in a big pot: curry, couscous, water, cumin, mango, and salsa. 2. Place a lid on the pot and set the heat to low. 3. Cook everything for 4 mins and then let the contents sit for 7 more mins. Stir the couscous before plating. 4. Enjoy.

Mangos, and Salsa Couscous

57

QUINOA

Summer Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 270 kcal Fat 11.5 g Carbohydrates 33.8g Protein 8.9 g Cholesterol 0 mg Sodium 739 mg

Ingredients 1 C. quinoa 2 C. water 1/4 C. extra-virgin olive oil 2 limes, juiced 2 tsps ground cumin 1 tsp salt 1/2 tsp red pepper flakes, or more to taste

1 1/2 C. halved cherry tomatoes 1 (15 oz.) can black beans, drained and rinsed 5 green onions, finely chopped 1/4 C. chopped fresh cilantro salt and ground black pepper to taste

Directions 1. Boil your quinoa in water then place a lid on the pot, lower the heat, and let it cook for 17 mins. 2. Get a bowl, mix: red pepper, black pepper, olive oil, salt (1 tsp), cilantro, cumin, and lime juice. 3. Get a 2nd bowl, mix: onions, cooked quinoa, beans, and tomatoes. 4. Combine both bowls and toss the contents. 5. Enjoy.

58

Quinoa Summer Salad

Moroccan

Salmon Cake Couscous

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 620 kcal Fat 46.4 g Carbohydrates 26.4g Protein 28.8 g Cholesterol 178 mg Sodium 950 mg

Ingredients 1/2 C. mayonnaise 1 clove garlic, crushed 1/8 tsp paprika Salmon Cake: 1/2 C. couscous 2/3 C. orange juice 1 (14.75 oz.) can red salmon, drained 1 (10 oz.) package frozen chopped spinach, thawed, drained and squeezed dry

2 egg yolks, beaten 2 cloves garlic, crushed 1 tsp ground cumin 1/2 tsp ground black pepper 1/2 tsp salt 3 tbsps olive oil

Directions 1. Get a bowl, mix: paprika, mayo, and garlic. 2. Boil your orange juice in a large pot, then add in your couscous. 3. Get the mix boiling again and then place a lid on the pot, shut the heat, and let the couscous stand for 7 mins. 4. Now stir your couscous after it has lost all of its heat. 5. Get a 2nd bowl, combine: salt, salmon, black pepper, spinach, cumin, egg yolks, and garlic. 6. Shape this mix into patties and then fry them in olive oil for 8 mins turning each at 4 mins. 7. When serving add a topping of mayo. 8. Enjoy.

Moroccan Salmon Cake Couscous

59

BLACK BEAN

Quinoa Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 5 Calories 245 kcal Fat 10.6 g Carbohydrates 28.9g Protein 9.3 g Cholesterol 37 mg Sodium 679 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1/4 C. quinoa 1/2 C. water 1/2 C. bread crumbs 1/4 C. minced yellow bell pepper 2 tbsps minced onion 1 large clove garlic, minced

1 1/2 tsps ground cumin 1/2 tsp salt 1 tsp hot pepper sauce 1 egg 3 tbsps olive oil

Directions 1. Boil your quinoa in water. Once boiling place a lid on the pot, lower the heat, and let the mix gently cook for 17 mins. 2. Get a bowl and mash your beans. Then add in: eggs, quinoa, hot sauce, bread crumbs, salt, bell peppers, cumin, garlic, and onions. 3. Shape the quinoa mix into patties and then fry each one in olive oil for 3 mins each side. 4. Enjoy with fresh sesame seed buns.

60

Black Bean Quinoa Burgers

Feta, Balsamic,

and Asparagus Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients 2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled

3 tbsps balsamic vinegar 2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Boil your couscous in water, then place a lid on the pot, shut the heat, and let the couscous sit for 7 mins. 2. Once it has cooled stir it with a fork. 3. Simultaneously steam your asparagus over 2 inches of boiling water with a steamer insert and a pot. Steam the spears for 7 mins. Now remove all the liquid. 4. Get a bowl, toss: couscous, olive oil, asparagus, balsamic, cheese, pepper, and tomatoes. 5. Enjoy chilled or warm.

Feta, Balsamic, and Asparagus Couscous

61

PEPPERS,

Cucumbers, and Olives Couscous (Greek Style II)

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 20 Calories 159 kcal Fat 6.5 g Carbohydrates 21.4g Protein 5.7 g Cholesterol 10 mg Sodium 642 mg

Ingredients 3 (6 oz.) packages garlic and herb couscous mix 1 pint cherry tomatoes, cut in half 1 (5 oz.) jar pitted kalamata olives, halved 1 C. mixed bell peppers (green, red, yellow, orange), diced 1 cucumber, sliced and then halved

1/2 C. parsley, finely chopped 1 (8 oz.) package crumbled feta cheese 1/2 C. Greek vinaigrette salad dressing

Directions 1. Get your couscous boiling in water for 2 mins. Then place a lid on the pot, shut and heat, and it sit for 7 mins before stirring after it has cooled. 2. Place the couscous in a bowl, and combine in: cheese, tomatoes, parsley, olives, cucumber, and bell peppers. 3. Add in your Greek dressing and toss everything to coat evenly. 4. Feel free to add more dressing if you like. 5. Enjoy.

62

Peppers, Cucumbers, and Olives Couscous

Blueberry

Breakfast Quinoa

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 2 Calories 538 kcal Fat 7.3 g Carbohydrates 98.7g Protein 21.5 g Cholesterol 5 mg Sodium 112 mg

Ingredients 1 C. quinoa 2 C. nonfat milk 1 pinch salt 3 tbsps maple syrup 1/2 lemon, zested

1 C. blueberries 1 tsps flax seed

Directions 1. 2. 3. 4.

Rinse your quinoa under cold water with a strainer until the water runs clear. Pour your milk into a big pot and warm it for 3 mins. Once the milk is warm add your salt and quinoa. Let the contents lightly boil for 22 mins. Then shut the heat and add: lemon zest, syrup, and blueberries. 5. Mix everything together to evenly distribute the fruit and syrup. 6. When serving your quinoa add a garnishing of flax seeds. 7. Enjoy.

Blueberry Breakfast Quinoa

63

CLOVES, ONIONS,

Tomatoes, and Chicken Couscous (Moroccan Style IV)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 399 kcal Fat 6.7 g Carbohydrates 50.7g Protein 33.4 g Cholesterol 67 mg Sodium 1539 mg

Ingredients 1 C. whole wheat couscous 1 tbsp vegetable oil 1 medium onion, chopped 2 bay leaves 5 whole cloves, crushed 1/2 tsp cinnamon 1 tsp ground dried turmeric 1/4 tsp ground cayenne pepper 6 skinless, boneless chicken breast halves - chopped

1 (16 oz.) can garbanzo beans 1 (16 oz.) can crushed tomatoes 1 (48 fluid oz.) can chicken broth 2 carrots, cut into 1/2 inch pieces 1 zucchini, cut into 1/2-inch pieces salt to taste

Directions 1. Get your couscous boiling in water for 2 mins. Then place a lid on the pot, shut and heat, and it sit for 7 mins before stirring once it has cooled. 2. Stir fry your onions in oil until soft then add in: cayenne, bay leaves, turmeric, cloves, and cinnamon. 3. Cook everything for 1 more min then pour in your chicken and cook it until browned all over. 4. Once everything has been browned add in: broth, tomatoes, and beans. 5. Get everything boiling. 6. Lower the heat to low and gently boil for 27 mins. 7. Now add your zucchini and carrots and also some salt. 8. Continue for 12 more mins. 9. Serve the veggies and chicken over the couscous. 10. Enjoy. 64

Cloves, Onions, Tomatoes, and Chicken Couscous

Almonds,

Cilantro, and Curry Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 269 kcal Fat 9.8 g Carbohydrates 39.4g Protein 7.1 g Cholesterol < 1 mg Sodium 1131 mg

Ingredients 1 1/2 C. couscous 3 C. chicken stock 1 tbsp curry powder 2 tsps salt 1 tsp ground black pepper

2 tbsps extra-virgin olive oil 1/2 C. raisins 1 bunch cilantro, chopped 1/2 C. slivered almonds, toasted

Directions 1. Boil the following then pour it over your couscous in a salad bowl: raisins, stock, olive oil, curry powder, pepper, and salt. 2. Place some plastic wrap around the bowl, and let the couscous stand for 12 mins before stirring it. 3. Serve the couscous with some almonds and cilantro. 4. Enjoy.

Almonds, Cilantro, and Curry Couscous

65

RUSTIC

Quinoa

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 379 kcal Fat 26.9 g Carbohydrates 25.6g Protein 9.9 g Cholesterol 19 mg Sodium 552 mg

Ingredients 1/2 lb beets, peeled and sliced 1 C. red quinoa 2 C. water 1/2 C. olive oil 1/2 C. balsamic vinegar 1 1/2 tsps white sugar 1 clove garlic, crushed

1 tsp salt 1/4 tsp ground black pepper 2 green onions, sliced 3 oz. arugula, chopped 5 oz. goat cheese, crumbled

Directions 1. Steam your beets over 2 inches of water for 12 mins with a steamer insert and a big pot. 2. Now boil your quinoa in 2 C. of water and then place a lid on the pot, lower the heat, and cook everything for 17 mins. 3. Get a bowl, combine: pepper, olive oil, salt, vinegar, garlic, and sugar. 4. Before stirring your quinoa pour in half of the wet mix. Then stir the quinoa. 5. Add everything to a bowl and then place this in the fridge for 1 hour with a covering of plastic wrap. 6. Once the quinoa has cooled add the following to it: beets, onions, cheese, and arugula. 7. Stir the mix and then add your dressing and stir again. 8. Enjoy chilled.

66

Rustic Quinoa

Pecans,

Parmesan, and Pesto Couscous

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 471 kcal Fat 31.3 g Carbohydrates 38.8g Protein 11.3 g Cholesterol 19 mg Sodium 222 mg

Ingredients 2/3 C. pecan pieces 1 tbsp butter 1 1/2 C. quartered fresh button mushrooms 1 onion, chopped 1 tbsp minced fresh garlic 2 tsps butter 1 1/4 C. water 1 (5.8 oz.) box couscous

1 (8.5 oz.) bottle sun-dried tomato pesto 1/3 C. finely grated Parmesan cheese, or more to taste salt and ground black pepper to taste

Directions 1. Toast your pecans in the oven in a casserole dish for 25 mins. 2. Meanwhile stir fry the garlic, onions, and mushrooms in 1 tbsp of butter for 9 mins. Then place it all in a bowl. 3. Melt 2 more tbsp of butter and then add in your water get it boiling. 4. Once everything is boiling add your couscous to a big bowl and then combine it with the boiling water. 5. Place a covering on the bowl of plastic wrap and let it sit for 12 mins. 6. After all the liquid has been absorbed stir it with a fork. 7. Add the pesto, pecans, parmesan, and mushrooms to the couscous and then add some pepper and salt. 8. Mix everything evenly. 9. Enjoy.

Pecans, Parmesan, and Pesto Couscous

67

LUNCHTIME

Quinoa

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 387 Fat 9.8g Cholesterol 0mg Sodium 258mg Carbohydrates 70.7g Protein 9.1g

Ingredients 4 C. vegetable broth 2 C. uncooked quinoa ¼ C. olive oil 2 small zucchinis, cubed into 1-inch size 1 butternut squash, peeled, seeded and chopped

1 C. dried cranberries 1 C. dried apricots 1 C. fresh parsley, chopped 1 bunch scallion, chopped 2 tbsp fresh lime juice

Directions 1. In a pan, add broth and bring to a boil. 2. Stir in quinoa and immediately, reduce the heat to low. 3. Simmer, covered for about 10-15 minutes or till all the liquid is absorbed. Remove from heat and keep aside. 4. In a large skillet, heat oil on medium heat. 5. Add zucchini and squash and cook for about 10 minutes. 6. Stir in cooked quinoa juice, dried fruit, parsley and scallion. 7. Serve with the drizzling of lime juice.

68

Lunchtime Quinoa

Honey

Rutabaga Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 330 kcal Fat 12.3 g Carbohydrates 44.2g Protein 11.7 g Cholesterol 0 mg Sodium 89 mg

Ingredients 1 rutabaga, chunked 2 C. water 1 tbsp vegetable oil 1 1/2 C. couscous 1/2 C. nutritional yeast 1/4 C. vegetable oil 1/4 C. apple cider vinegar 1 1/2 tsps honey 1 tsp Italian seasoning

1 tsp dried oregano 1 tsp dried dill weed 1/2 tsp ground black pepper 1/4 tsp cayenne pepper 1 pinch salt to taste (optional)

Directions 1. Steam your rutabaga over 2 inches of boiling water for 12 mins with a steamer insert. 2. Boil 1 tbsp of veggie oil with 2 C. of water then add in the couscous and shut the heat after placing a lid on the pot. 3. Let this sit for 15 mins before stirring after it has cooled. 4. Get a bowl, combine: cayenne, veggie oil, black pepper, vinegar, dill, honey, oregano, and Italian seasonings. 5. Add the rutabaga, couscous, and some salt to the dressing mix. 6. Toss the contents to coat everything evenly. 7. Enjoy.

Honey Rutabaga Couscous

69

QUINOA

Classico

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 157 kcal Fat 4.7 g Carbohydrates 21.8g Protein 6.5 g Cholesterol 8 mg Sodium 97 mg

Ingredients 1 tbsp butter 1 C. uncooked quinoa 2 C. chicken broth 1/4 C. chopped onion 1 clove garlic, minced 1 tsp chopped fresh thyme 1/2 tsp black pepper

3/4 C. frozen peas 1/2 C. grated Pecorino Romano cheese 2 tbsps chopped fresh parsley

Directions 1. Toast your quinoa for 3 mins in butter then add: pepper, broth, thyme, garlic, and onions. 2. Get the mix boiling then add in the peas, place a lid on the pot, lower the heat, and let the mix cook for 17 mins. 3. Now add in your parsley and Romano then stir the contents. 4. Place the quinoa in a bowl and top with some more cheese. 5. Enjoy.

70

Quinoa Classico

Mexican

Pineapple and Beans Couscous

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 675 kcal Fat 1.3 g Carbohydrates 141.2g Protein 24.7 g Cholesterol 0 mg Sodium 1486 mg

Ingredients 1/2 C. water 1 (15 oz.) can pineapple chunks, drained (juice reserved) 1 C. couscous

1 (15 oz.) can black beans, rinsed and drained 1/3 C. warm water 2 tbsps taco seasoning mix

Directions 1. Boil .5 C. of water along with the pineapple juice then add in your couscous and place a lid on the pot after shutting the heat. 2. Let the couscous sit for 7 mins before stirring it. 3. Stir fry the beans and pineapple with taco seasoning and 1/3 C. of water for 8 mins. 4. Then top your couscous with the pineapple mix. 5. Enjoy.

Mexican Pineapple and Beans Couscous

71

QUINOA

Forever

Prep Time: 30 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 195 kcal Fat 9.8 g Carbohydrates 22.1g Protein 6.3 g Cholesterol 18 mg Sodium 197 mg

Ingredients 1 C. quinoa 1 tbsp butter 2 C. chicken broth 1/2 C. diced green bell pepper 1/2 C. diced red onion 1 C. corn 1 (15 oz.) can black beans, drained 1/4 C. chopped cilantro 1 large tomato, diced

1/2 C. fresh lime juice, or to taste 2 tbsps balsamic vinegar 2 tbsps olive oil 1 tbsp adobo seasoning 1/2 C. feta cheese salt and black pepper to taste

Directions 1. Get a bowl, combine: cheese, green peppers, adobo, onions, olive oil, corn, vinegar, black beans, lime, cilantro, and tomatoes. 2. Run cold water over your quinoa until it runs clear. Then toast the quinoa in butter for 4 mins. 3. Add in the broth and get it boiling. 4. Once everything is boiling, set the heat to low, and cook for 12 mins. 5. After the quinoa has cooked, add the cheese mix and also some pepper and salt. 6. Place everything in a bowl, in the fridge, for 40 mins. 7. Enjoy.

72

Quinoa Forever

Green Beans

and Black Beans Couscous

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 6 Calories 262 kcal Fat 2.2 g Carbohydrates 52.2g Protein 10.2 g Cholesterol 0 mg Sodium 843 mg

Ingredients 2 tsps vegetable oil 1 medium onion, chopped 2 cloves garlic, minced 1 1/2 lbs butternut squash, peeled and cut into bite-size pieces 1 (14.5 oz.) can diced tomatoes with chilies 1 (14.5 oz.) can vegetable broth 1/2 C. water 1 tsp ground cumin

1 tsp dried oregano 1/4 tsp black pepper 1 (14.5 oz.) can Green Beans, undrained 1 (15 oz.) can black beans, rinsed and drained Hot cooked couscous Chopped fresh cilantro (optional)

Directions 1. Stir fry your garlic and onion for 7 mins in oil. Then add in: black pepper, squash, oregano, diced tomatoes, cumin, water, and broth. 2. Get everything boiling for 2 mins, then lower the heat and let the veggies gently boil for 32 mins covered with a lid. 3. After 32 mins add both of the beans and cook for 7 more mins. 4. Add some cilantro as a garnish. 5. Enjoy.

Green Beans and Black Beans Couscous

73

MAGGIE’S

Casserole

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 10 Calories 379.4 Fat 16.5 g Cholesterol 59 mg Sodium 641.3 mg Carbohydrates 38.7 g Protein 20.1 g

Ingredients 1 lb ground beef 1 C. chopped onion 1⁄2 C. chopped green pepper (optional) 3 C. uncooked elbow macaroni (or similar shaped pasta) 28 oz. crushed tomatoes 14 3⁄4 oz. cream-style corn 1⁄2 C. half-and-half or 1⁄2 C.

evaporated milk 2 C. shredded cheddar cheese, DIVIDED 3⁄4-1 tsp salt 3⁄4 tsp pepper 1 tsp thyme 1 tsp parsley 1⁄2 tsp garlic powder

Directions 1. In a frying pan, the beef, onion, and green pepper. Once the meat is well browned, drain the excess grease. 2. Follow the package Directions to the macaroni. Drain once al dente. 3. Get a bowl and mix both the macaroni and beef mixture. Stir in the creamed corn, crushed tomatoes, spice, half and half, and 1 C. of the cheese. Mix the contents of the bowl well. 4. Lightly grease a 9x13 inch glass casserole dish. Pour the mixture into the dish and evenly layer the remaining cheese on top. 5. Place the casserole into an oven heated to 350 degrees F for 27-32 minutes. 6. Enjoy.

74

Maggie’s Casserole

Santa Ana Pie

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 4 Calories 1886.7 Fat 189.7 g Cholesterol 255.7 mg Sodium 698.4 mg Carbohydrates 14 g Protein 25.9 g

Ingredients 2 tbsps olive oil 6 slices turkey bacon, coarsely chopped 1 onion, finely sliced 2 garlic cloves, finely chopped 1⁄2 C. vegetable broth 1 kg beef, topside trimmed of fat, cut into 3cm pieces 1 1⁄2 C. tomato puree

1 C. reduced-beef broth 2 tbsps Kikkoman naturally brewed soy sauce 2 bay leaves 200 g large flat mushrooms chopped parsley, and mashed potatoes, to serve

Directions 1. Before you do anything, heat the oven to 350 degrees F. 2. Pour half of the oil into a flameproof baking dish. Place the dish over medium high heat. 3. Add 1/3 of the beef. Cook until it is brown on all sides, then set aside. Repeat this step two more times, setting aside the well-browned meat every time. 4. Lower heat to medium and add the rest of the oil. Stir in the onion, garlic, and bacon. Cook until the onion becomes tender. 5. Add vegetable broth and stir the contents of the dish well, dislodging any Ingredients that got stuck to the bottom of the dish. 6. Add the beef, stock, soy sauce, tomato puree, bay leaves, and mushrooms. Cover the dish and bake in the oven for 90 minutes, or until the beef becomes tender. 7. Uncover the dish and for another 17 minutes, or until there is little liquid. 8. Take the dish out of the oven and let it stand for 10 minutes. Top the pie with parsley and serve it from the dish. 9. Serve mashed potatoes separately. 10. Enjoy. Santa Ana Pie

75

CORNMEAL

Beef Pie

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 378.6 Fat 16.5 g Cholesterol 66.5 mg Sodium 873.5 mg Carbohydrates 35.2 g Protein 24.6 g

Ingredients 1 C. yellow cornmeal 1⁄2 tsp salt 4 C. water 1 lb lean ground beef 1 C. yellow onion, chopped 1⁄2 C. green bell pepper, chopped 1 garlic clove, minced 1 tbsp chili powder 1⁄2 tsp dried oregano 3⁄4 tsp salt fresh ground black pepper

1 (14 1/2 oz.) can crushed tomatoes, in thick puree 1 (16 oz.) can kidney beans, rinsed and drained 2 C. corn kernels (fresh, frozen or canned(drained) 2 C. grated cheddar cheese

Directions 1. 2. 3. 4.

Before you do anything, heat the oven to 350 degrees F. Prepare the cornmeal layer. In a deep pot, mix cornmeal with 1/2 tsp salt, and 4 C. water. Bring the cornmeal mixture to a boil over medium heat. Reduce the heat and continue cooking the cornmeal mixture. Stir it for 7 minutes, or until it becomes thick. 5. In a large frying pan, beef, bell pepper, garlic, and onion for 7 minutes, or until the meat becomes evenly browned and the vegetables grow tender. 6. Add seasonings, corn, beans, and tomatoes. Simmer for approximately 7 minutes. 7. Grease a 9x13 inch casserole dish. 8. Add the meat mixture to the dish. 9. Pour the cornmeal mixture over the meat. Sprinkle the top with cheese. 10. Place the dish in the oven, uncovered, and bake for no more than 32 minutes, or until the cheese melts. Allow the dish to stand for 12 minutes before serving it. Enjoy. 76

Cornmeal Beef Pie

Mesa

Dinner

Prep Time: 5 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 292.9 Fat 11 g Cholesterol 47.3 mg Sodium 707.5 mg Carbohydrates 30.2 g Protein 18.3 g

Ingredients 1 C. brown rice 1 beef bouillon cube 2 tbsps butter 1 medium onion, thinly sliced 1 lb lean ground beef 1 -2 garlic clove, minced 2 tsps dry mustard 1 tbsp chili powder

1 tsp salt 1⁄2 tsp black pepper 1 (15 oz.) can tomatoes, drained 1 (15 oz.) can kidney beans, liquid reserved 1 tsp paprika 1⁄4 C. parmesan cheese, grated

Directions 1. Follow the Directions on the package to the rice. Add the bouillon cube to the rice as it cooks. 2. Before the rice is fully done, melt the butter in a skillet and sauté the onion. 3. Add the beef to the onion, crumbling it to properly it. Add chili powder, garlic, mustard, salt, and pepper. Once the meat becomes evenly browned, drain the excess grease if any. 4. In a 2-quart baking dish, spoon 1/2 of the meat mixture. 5. Add the rice on top of the meat. 6. Place the tomatoes over the rice. 7. Pour the beans along with their liquid on top. 8. Evenly spread the remaining meat mixture over the beans. 9. In a small bowl, mix the paprika and cheese. Sprinkle the mixture over the casserole. 10. Bake uncovered for no longer than 32 minutes at 350 degrees F. 11. Add sour cream for additional flavor. 12. Enjoy.

Mesa Dinner

77

MAUI

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. 2. 3. 4. 5. 6.

78

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

Maui Mushroom Casserole

Yam

and Walnuts Casserole

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 383 kcal Carbohydrates 49.9 g Cholesterol 82 mg Fat 19 g Protein 5.2 g Sodium 194 mg

Ingredients 1 (29 oz.) can yams, drained and mashed 1/4 C. melted butter 1/2 C. white sugar 1/2 C. evaporated milk 2 eggs, beaten 1/2 tsp allspice 1/2 tsp ground cinnamon 1 tsp vanilla extract

1/4 C. butter, softened 1/2 C. brown sugar 1/2 C. chopped walnuts 1 C. sugar frosted corn flake cereal

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Spread a mixture of butter, brown sugar, frosted cereal and walnuts over a mixture of yams, allspice, melted butter, eggs, white sugar, evaporated milk, cinnamon and vanilla extract in the casserole dish. 3. Bake in the preheated oven for about 35 minutes. 4. Serve.

Yam and Walnuts Casserole

79

PANCAKES,

Syrup, and Bacon Casserole

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 360 kcal Carbohydrates 31.2 g Cholesterol 89 mg Fat 19.5 g Protein 15.1 g Sodium 792 mg

Ingredients 2 C. baking mix (such as Bisquick ®) 2 C. shredded Cheddar cheese, divided 1 C. milk 5 tbsps maple syrup

2 eggs 1 1/2 tbsps white sugar 12 slices cooked turkey bacon, crumbled

Directions 1. Set your oven to 350 degrees F and grease a baking dish before doing anything else. 2. Combine all the ingredients except bacon in a bowl very thoroughly and pour into a prepared baking dish. 3. Bake in the preheated oven for about 25 minutes and sprinkle bacon and some cheddar cheese before baking it again for five more minutes. 4. Serve.

80

Pancakes, Syrup, and Bacon Casserole

Mexican I

Casserole

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 407 kcal Carbohydrates 40 g Cholesterol 42 mg Fat 20.7 g Protein 19.3 g Sodium 853 mg

Ingredients 1/2 (14.5 oz.) package tortilla chips, divided 1 (8 oz.) package shredded 2% Mexican cheese blend, divided 1 (15 oz.) can black beans, rinsed and drained, divided 1/2 sweet onion, chopped

1/2 (7 oz.) can green salsa (salsa verde) 1/2 (7 oz.) can salsa casera 1 (8 oz.) container reduced-fat sour cream 1 lime, cut into wedges

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. Layer your baking dish with tortilla chips, half of the Mexican cheese blend and then black beans. 3. Repeat the layering process until all ingredients have been used. 4. Bake in the preheated oven for about 20 minutes before pouring some sour cream over it. 5. Garnish with lime wedges. 6. Serve.

Mexican I Casserole

81

CREAM

of Hash Browns Casserole

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 10 Calories 272 kcal Carbohydrates 24 g Cholesterol 38 mg Fat 22.2 g Protein 7.3 g Sodium 544 mg

Ingredients 2 (10.75 oz.) can condensed cream of chicken soup 1 1/2 C. sour cream 2 tbsps butter, softened 2 tbsps dried minced onion flakes ground black pepper to taste 1 (2 lb) package frozen shredded hash

brown potatoes, thawed 4 oz. extra sharp Cheddar cheese, shredded 1/2 C. mashed cornflakes cereal

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Combine soup, sour cream, half of your cheese, butter, hash browns, dried onion flakes, and pepper in a bowl very thoroughly before pouring it into a baking dish. 3. Bake in the preheated oven for about 45 minutes. 4. Serve.

82

Cream of Hash Browns Casserole

Buttery

Celery and Carrots Casserole

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

Ingredients 5 C. sliced carrots 3 tbsps butter 1 onion, chopped 1 (10.75 oz.) can condensed cream of celery soup salt and pepper to taste

1/2 C. cubed processed cheese 2 C. seasoned croutons 1/3 C. melted butter

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Cook carrots in boiling water for 8 minutes before draining. 3. Now cook onions in hot butter for a few minutes and then add soup, cheese, pepper, salt and cooked carrots before transferring all this to the baking dish. 4. Spread croutons coated with melted butter over the mixture. 5. Bake in the preheated oven for about 30 minutes. 6. Serve.

Buttery Celery and Carrots Casserole

83

SOUTHWEST BEAN

Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 221 kcal Fat 11.6 g Carbohydrates 25.3g Protein 6.9 g Cholesterol 0 mg Sodium 805 mg

Ingredients 2 (15 oz.) cans black beans, drained and rinsed 1 (15.25 oz.) can whole kernel corn, drained 1 red onion, diced 3/4 C. salsa 1/2 C. olive oil 1/2 C. chopped fresh cilantro

3 cloves garlic, minced 2 tbsp lemon juice 1 tbsp balsamic vinegar 1 1/2 tsp ground cumin 1 tsp salt 1/4 tsp ground black pepper

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Refrigerate for about 1-2 hours before serving.

84

Southwest Bean Salad

Wax

Lima Bean Salad

Prep Time: 5 mins Total Time: 2 hrs 10 mins Servings per Recipe: 6 Calories 471 kcal Fat 19.4 g Carbohydrates 65.3g Protein 11.3 g Cholesterol 0 mg Sodium 952 mg

Ingredients 1 (15 oz.) can kidney beans, drained 1 (14.5 oz.) can wax beans, drained 1 (15 oz.) can lima beans, drained 1 (15 oz.) can green beans, drained 1 (15 oz.) can garbanzo beans, drained 1 sweet onion, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped

3/4 C. white sugar 2/3 C. distilled white vinegar 1/2 C. vegetable oil 1/2 tsp dried dill weed 1/2 tsp dried rosemary 1/2 tsp dried basil salt to taste

Directions 1. In a large bowl, mix together the beans, onion and bell peppers. 2. In a small pan, add the oil, vinegar, herbs, sugar and salt on medium heat and cook till sugar is dissolved, stirring continuously. 3. Pour warm dressing over the bean mixture and stir to combine. 4. Refrigerate for at least 2 hours before serving.

Wax Lima Bean Salad

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MID-SUMMER

Night Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 189 kcal Fat 7.6 g Carbohydrates 24.7g Protein 6.9 g Cholesterol 0 mg Sodium 607 mg

Ingredients 2 tbsp finely chopped fresh cilantro 2 tbsp fresh lime juice 1 lime, zested 3 tbsp olive oil 1 tsp freshly cracked black pepper 1/2 tsp salt 1 (15 oz.) can black beans, rinsed and drained

1 (15 oz.) can garbanzo beans, rinsed and drained 1/2 tomato, seeded and chopped 1/2 cucumber, seeded and chopped 1/4 red onion, chopped

Directions 1. In a bowl, add the cilantro, lime zest, lime juice, olive oil, salt and black pepper and beat till well combined. 2. In a large bowl, mix together the garbanzo beans, black beans, cucumber, tomato and red onion. 3. Pour the dressing over salad and toss to coat well. 4. Serve Immediately.

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Mid-Summer Night Salad

Bean Salad Festival

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 274 kcal Fat 11 g Carbohydrates 38.7g Protein 8.7 g Cholesterol 0 mg Sodium 419 mg

Ingredients 1 seedless cucumber, quartered and cut into chunks 1 (15 oz.) can black beans, rinsed and drained 1 C. cherry tomatoes, halved 1 C. frozen corn, thawed 1/2 red onion, chopped 3 tbsp extra-virgin olive oil

4 1/2 tsp orange marmalade 1 tbsp lemon juice 1 tsp honey 1/2 tsp ground cumin salt and ground black pepper to taste

Directions 1. In a large bowl, mix together the black beans, corn, cucumber, tomatoes and onion. 2. In another bowl, add the lemon juice, olive oil, orange marmalade, honey, cumin, salt and black pepper and beat till well combined. 3. Pour the dressing over the cucumber mixture and toss to coat well. 4. Serve immediately.

Bean Salad Festival

87

FAVA

and Cucumber Salad

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 384 kcal Fat 19.7 g Carbohydrates 42.2g Protein 11 g Cholesterol 0 mg Sodium 416 mg

Ingredients 1/2 lemon, juiced 2 tbsp balsamic vinegar 1 tsp maple syrup 1 clove garlic, minced 1/3 C. extra virgin olive oil 1 cucumber, diced

1 small sweet onion, diced 2 roma (plum) tomatoes, chopped 2 (15 oz.) cans fava beans, drained

Directions 1. In a bowl, add the garlic, vinegar, lemon juice, oil and maple syrup and beat till well combined. 2. In a large bowl, mix together the fava beans, cucumber, tomatoes and onion. 3. Pour the dressing over the vegetable mixture and toss to coat well. 4. Refrigerate to chill for about 1 hour before serving.

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Fava and Cucumber Salad

Caribbean

Bean Salad

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 3 Calories 253 kcal Fat 6.4 g Carbohydrates 47.1g Protein 9.7 g Cholesterol 0 mg Sodium 342 mg

Ingredients 1 medium mango, peeled and cubed 1 medium red bell pepper, chopped 1 C. rinsed, canned black beans 1 C. corn kernels 4 green onions, sliced thinly 1/4 C. cilantro lemon, juiced 1 tbsp extra-virgin olive oil

1 tsp minced garlic 1 tsp ground cumin 1 tsp chili powder salt and ground black pepper to taste 5 1/2 C. chopped romaine lettuce

Directions 1. In a large bowl, mix together the black beans, corn, mango, bell pepper, green onions and cilantro. 2. In another bowl, add the garlic, oil, lemon juice, cumin, chili powder, salt and black pepper and beat till well combined. 3. Pour the dressing over salad and toss to coat well. 4. Add the romaine lettuce and gently, toss to combine. 5. Serve immediately.

Caribbean Bean Salad

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SWEET RELISH

Bean Salad

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 285 kcal Fat 16.8 g Carbohydrates 25.1g Protein 10 g Cholesterol 69 mg Sodium 475 mg

Ingredients 2 eggs 2 (15 oz.) cans kidney beans, drained 1/2 onion, diced 1 stalk celery, diced 2 tbsp sweet pickle relish

1/2 C. mayonnaise salt and pepper to taste

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

In a pan, add eggs and enough cold water to cover and bring to a boil. Cover the pan and remove from the heat. Keep aside, covered for about 10-12 minutes. Drain the eggs and keep aside to cool. Peel the eggs and then, chop them. In a bowl, mix together the kidney beans, eggs, onion, celery, mayonnaise, relish, salt and pepper and gently, stir to combine. 7. Refrigerate to chill for at least 1 hour before serving.

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Sweet Relish Bean Salad

Bonnie's Beans

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 444 kcal Fat 7.9 g Carbohydrates 81.5g Protein 16.3 g Cholesterol 18 mg Sodium 1406 mg

Ingredients 1 (16 oz.) can vegetarian refried beans 1/2 C. fat free sour cream 1/2 C. fat-free creamy salad dressing 1/2 (1.25 oz.) package taco seasoning mix 1/2 C. shredded sharp Cheddar cheese 1/2 head iceberg lettuce - rinsed, dried, and chopped 1 large tomato, chopped

2 green onions, chopped 4 large pitted black olives, sliced 1/4 C. salsa 1 (14.5 oz.) package low-fat baked tortilla chips

Directions 1. In a bowl, add the creamy salad dressing, sour cream and taco seasoning and mix well. 2. In another bowl, mix together the tomato, olives and green onions. 3. Place the refried beans onto a large flat platter and top with cream mixture, followed by cheese, lettuce, and tomato mixture. 4. Place the salsa on top in the form of dots. 5. Serve with a garnishing of the tortilla chips.

Bonnie's Beans

91

KING RANCH

Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 482 kcal Fat 29.1 g Carbohydrates 40.2g Protein 16 g Cholesterol 40 mg Sodium 991 mg

Ingredients 1 (15 oz.) can ranch-style beans 1/2 C. chopped onion 2 C. chopped fresh tomato 2 C. shredded Cheddar cheese 1/2 C. Catalina salad dressing

2 C. crumbled corn chips 1 bunch cilantro

Directions 1. Drain the beans, reserving half of the liquid. 2. In a large bowl, add the beans, reserved liquid, tomato, onion, cheese and dressing and mix till well combined. 3. Refrigerate, covered for about 1 hour before serving. 4. In a serving platter, arrange the corn chips. 5. Place the salad over chips and serve with a garnishing of the cilantro.

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King Ranch Salad

Madison Ave Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 10 Calories 374 kcal Fat 17.8 g Carbohydrates 45g Protein 10.4 g Cholesterol 0 mg Sodium 926 mg

Ingredients 1 C. white rice 2 C. water 1 (14.5 oz.) can diced tomatoes, drained 1/3 C. balsamic vinegar 3 cloves garlic, minced 1 tbsp ground cumin 4 tsp chili powder 1 1/2 tsp salt

1 tsp oregano ground black pepper to taste 3/4 C. canola oil 3 (15.5 oz.) cans black beans, drained and rinsed 1/2 (10 oz.) box frozen corn, thawed

Directions 1. In a pan, add the rice and water and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 3. In a large bowl, add the tomatoes, garlic, vinegar, oil, oregano, cumin, chili powder, salt and black pepper and mix till well combined. 4. Add the rice, black beans and corn and toss to coat well.

Madison Ave Salad

93

2 BEAN

Salad

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 393 kcal Fat 14.6 g Carbohydrates 47.5g Protein 19.8 g Cholesterol 0 mg Sodium 491 mg

Ingredients 1 1/2 C. shelled fava beans 1/2 lemon, juiced 1 clove garlic, crushed 1 pinch red pepper flakes (optional) salt and ground black pepper to taste 1/4 C. olive oil, divided 1 (14 oz.) jar butter beans, rinsed and

drained 1/2 C. diced roasted red peppers 2 tbsp chopped fresh mint

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

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In a large pan of the lightly salted boiling water, cook the fava beans for about 6 minutes. Drain the fava beans and transfer into a bowl of ice water for about 1-2 minutes. Squeeze each bean at one end to remove the bean from it's skin. Discard the skins and transfer beans into a bowl. In another bowl, add the lemon juice, garlic, red pepper flakes, salt and black pepper and beat till well combined. Slowly, add 2 tbsp olive oil, beating continuously till the dressing is thick. Add the fava beans, butter beans, red peppers, mint, salt and black pepper and stir to combine well. Drizzle remaining olive oil on top.. Refrigerate, covered for at least 1 hour before serving.

2 Bean Salad

Roasted

Red Edamame Salad

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 12 Calories 164 kcal Fat 3.4 g Carbohydrates 26.1g Protein 9.9 g Cholesterol 0 mg Sodium 462 mg

Ingredients 1 (16 oz.) package frozen corn 1 sweet onion, diced 1 (16 oz.) package frozen shelled edamame (green soybeans) 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can garbanzo beans, drained

1 (12 oz.) jar roasted red peppers, drained and chopped 1 tsp smoked sea salt 1 tsp ground cumin 1/4 C. chopped fresh cilantro 2 tbsp freshly squeezed lime juice

Directions 1. Heat a large nonstick skillet on medium-high heat and cook the frozen corn for about 5 minutes, stirring occasionally. 2. Stir in the onion and cook for about 5 minutes. 3. Stir in the black beans, garbanzo beans, edamame, roasted red pepper, cumin and salt and cook for about 3-5 minutes. 4. Remove from heat and stir in the cilantro and lime juice. 5. Serve warm.

Roasted Red Edamame Salad

95

CLASSIC

Cracked Potato and Beef Roast

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 10 Calories 560.6 Fat 38.4 g Cholesterol 125.2 mg Sodium 356.8 mg Carbohydrates 17 g Protein 35 g

Ingredients 2 tbsp minced fresh rosemary 4 garlic cloves, minced 1 tsp salt 1 tsp dry mustard 1 tsp cracked black pepper 1 (4 lb) well-trimmed beef roast 2 tbsp vegetable oil

3 medium baking potatoes, quartered 2 large sweet potatoes, halved, quartered 4 small onions, halved

Directions 1. Before you do anything set the oven to 500 F. 2. Get a small bowl: Mix in it the rosemary, garlic, salt, mustard, and pepper. Rub half of the mix into the beef roast and place it aside. 3. Get a large mixing bowl: Toss in it the half of the remaining seasoning mix. Add the potatoes with onion and toss them well. 4. Transfer the roast to a rack in roasting pan with the fatty side facing up. Cook the roast in the oven for 25 min. 5. Arrange the veggies mix around the roast and cook them for 2 h. Cover the roast with a loose piece of foil and allow it to rest for 17 min. 6. Serve your beef roast and veggies warm. 7. Enjoy.

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Classic Cracked Potato and Beef Roast

Roasted

Bacon Tenderloin

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 684.2 Fat 56.5 g Cholesterol 183.1 mg Sodium 557.8 mg Carbohydrates 1.4 g Protein 40.1 g

Ingredients 3 lbs beef tenderloin, trimmed 4 garlic cloves (cut into 12 1/4-inch-thick slices peeled garlic) 1 tbsp fresh coarse ground black pepper

1 lb turkey bacon, slices 3 fresh rosemary, branches

Directions 1. Before you do anything set the oven to 450 F. 2. Make 12 (1 inch) slits in the tenderloin and place the garlic in each one. Massage the pepper into the beef tenderloin then season it with some salt. 3. Arrange the bacon slices by overlapping them on a working surface to make a rectangular. Place 1 rosemary sprig in the middle of it and top it with the roast. 4. Put the rest of the rosemary sprigs over the roast and wrap the bacon rectangular around it to cover all of it. 5. Transfer the roast to a large roasting dish with the where the bacon rectangular ends facing down. Cook it in the oven for 1 h 10 min. 6. Cover the roast loosely with a piece of foil and allow it to rest for 12 min. Serve it warm. 7. Enjoy.

Roasted Bacon Tenderloin

97

HERBED

Tenderloin Roast

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 20 Calories 1.7 Fat 0g Cholesterol 0 mg Sodium 58.4 mg Carbohydrates 0.4 g Protein 0.1 g

Ingredients 1 Beef Tenderloin 1/2 tsp pepper 1/2 tsp salt, go for more it you like 1 tbsp oregano 1 tbsp parsley 1/2 tbsp rosemary 1/2 tbsp thyme

1 pinch red pepper flakes 1 tsp dried garlic powder 1 tbsp dried onion flakes

Directions 1. Before you do anything set the oven to 450 F. 2. Discard the thin membrane in the tenderloin.. Cut it in half and tie each half with a kitchen twine. 3. Get a small bowl: Add the rest of the ingredients and mix them well. Massage the mix into the tenderloin halves. and place them on the rack of a roasting pan. 4. Pour some olive oil on them then cook them for 27 min or until it is done to your liking. Allow it to rest for 6 min then serve it warm. 5. Enjoy.

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Herbed Tenderloin Roast

Russet

Roast Stew

Prep Time: 20 mins Total Time: 37 mins Servings per Recipe: 4 Calories 165 kcal Fat 3.6 g Carbohydrates 23.8g Protein 10.5 g Cholesterol 18 mg Sodium 390 mg

Ingredients 3 russet potatoes 2 C. 1/2-inch cubes roast beef 1 onion, finely chopped 1 green bell pepper, thinly sliced

1/2 C. sliced fresh mushrooms 1 tbsp vegetable oil

Directions 1. Make several holes in the potatoes with a fork and place them on an over proof plate. Microwave the potato for 9 min. Peel it and dice it. 2. Get a large bowl: Transfer the potato with beef and remaining veggies to it. Stir them. 3. Preheat a greased skillet. Lay in it the roast mix and cook them with stirring for 6 min. Turn over the mix and cook them for another 6 min. 4. Serve your stew warm. 5. Enjoy.

Russet Roast Stew

99

3-INGREDIENT

Roasted Beef

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 4 Calories 308 kcal Fat 16.1 g Carbohydrates 3.3g Protein 35.3 g Cholesterol 88 mg Sodium 658 mg

Ingredients 3 lb rump roast 1 (10.75 oz) can condensed cream of mushroom soup

1 (10.5 oz) can condensed beef broth

Directions 1. Get a slow cooker: Stir into it all the ingredients. Put on the lid and cook them for 8 h 30 min on low. 2. Serve your roast warm. 3. Enjoy. 

100

3-Ingredient Roasted Beef

Minty Roast

With Butter Gravy

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 8 Calories 547 kcal Fat 31 g Carbohydrates 2.3g Protein 61.2 g Cholesterol 184 mg Sodium 255 mg

Ingredients 5 lb beef round roast salt and pepper to taste 2 tbsp butter 1/2 C. water 1/2 tsp dried sage 1/2 tsp dried mint 1 medium onion, sliced 1 clove garlic, minced 1/8 tsp seasoning salt

1/8 tsp red pepper flakes 1 tbsp butter 1 tbsp all-purpose flour 1/2 C. cold water 1/4 tsp dried sage 1/4 tsp dried mint

Directions 1. Before you do anything set the oven to 350 F. 2. Sprinkle some salt and pepper over the roast. Place a large butch oven over medium heat. Cook in it 2 tbsp of butter until they melt. 3. Add the roast and cook it for 5 min on each side. Stir in 1/2 C. of water with 1/2 tsp of sage, and 1/2 tsp of mint, garlic, onion, salt and red pepper flakes. 4. Put on the lid and transfer the pot to the oven. Cook it for 2 h 50 min. Drain the roast and place it aside. Cover it with a piece of foil. 5. Place a large pan over medium heat. Cook in it 1 tbsp of butter until it melts. Add the flour and mix them well. Turn off the heat and add 1/2 C. of water. Mix them well. 6. Turn on the heat to medium and add the remaining sage with mint to the pan. Stir in the mix of drippings and juices from the pot into the pan. Whisk them until they start boiling. 7. Keep boiling the mix until it becomes thick to make the gravy. Serve your roast warm with the gravy. 8. Enjoy. Minty Roast With Butter Gravy

101

KOSHER EYE

Roast

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 484 kcal Fat 32.4 g Carbohydrates 0.2g Protein 44.8 g Cholesterol 138 mg Sodium 271 mg

Ingredients 3 lb beef eye of round roast 1/2 tsp kosher salt 1/2 tsp garlic powder

1/4 tsp freshly ground black pepper

Directions 1. Before you do anything set the oven to 375 F. 2. Tie the roast with a kitchen string. Sprinkle on it some salt, pepper and garlic powder. 3. Place the roast on a roasting pan and cook it for 1 h 10 min. Cover it with a piece of foil and let it stand for 17 min. Serve it warm. 4. Enjoy.

102

Kosher Eye Roast

Spanish

Rump Roast Barbecue

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 8 Calories 485 kcal Fat 32.5 g Carbohydrates 0.5g Protein 44.8 g Cholesterol 138 mg Sodium 344 mg

Ingredients 5 lb boneless rump roast 2 cloves garlic, sliced 1 tsp Spanish paprika 1 tsp salt

1 tsp pepper 1/4 tsp dried rosemary 1/4 tsp dried thyme

Directions 1. Preheat the outdoor grill. Make several slits with a sharp knife in the roast and place in it the garlic slices. 2. Get a small bowl: Mix in it the paprika, salt, pepper, rosemary, and thyme. Massage the spices mix into the beef roast and place it in the roasting pan. 3. Grill it for 3 to 5 h while turning often. Cover it with a piece of foil and allow it to stand for 22 min. Serve your roast warm. 4. Enjoy.

Spanish Rump Roast Barbecue

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SOY SAUCE

Slow Cooker Roast

Prep Time: 5 mins Total Time:22 hrs 30 mins Servings per Recipe: 6 Calories 555 kcal Fat 40.8 g Carbohydrates 4.4g Protein 40.4 g Cholesterol 161 mg Sodium 1369 mg

Ingredients 3 lb beef chuck roast 1/3 C. soy sauce 1 (1 oz) package dry onion soup mix

2 tsp freshly ground black pepper

Directions 1. Get a slow cooker: Stir in it the onion soup mix with soy sauce. Add the roast and cover it until it reaches 1/2 inch of the roast. 2. Stir in the black pepper and put on the lid. Cook the roast for 23 h. Serve it warm. 3. Enjoy.

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Soy Sauce Slow Cooker Roast