Dinner Dash!: Weeknight Cooking Made Easy with Amazing Dinner Recipes [2 ed.]

Table of contents :
Table of Contents
Glazed Chicken Roast
Orangy Baked Chicken
Country Chicken Roast Gravy
Baked Golden Chicken and Potato
Hot and Sweet Chicken Roast
Veggies and Chicken Skillet Roast
Lemon & Thyme Chicken Roast
Paprika Chicken Roast
Chicken Roast Flavored Broccoli Roast
Spring Sage Chicken Roast
Tenderloin Roast with Creamy Porcini Sauce
Cheesy and Juicy Tacos Roast
Bay's Chuck Roast
Rump Roast with Mushroom Gravy
Sherry Pot Roast
Louisiana Bayou Fish Stew
Chowder I
Indian Inspired Filet of Fish II
Tilapia from Turkey
West Virginia State Cafeteria Catfish
Alternative Catfish Scampi
Summer Catfish Kabobs
Chili Mango Catfish
Annabelle’s Catfish Hot Pot
Panhandle Orange Catfish
Country Catfish
Lemon Butter Glazed Catfish
Easy Honey Mustard Fish
Tallahassee Dip
Granny's Apple Meatloaf
Meatloaf Lunch Box Sandwiches
Arabian Lamb Meatloaf
Pennsylvania Meatloaf with Potato Garnish
Cooper Meatloaf
Meatloaf Mac n Cheese
Meatloaf South Americana
Country Shed Meatloaf
Spaghetti Squash Spaghetti
Spaghetti Caprese
Pesto Aioli Dressing
Olivia’s Tomato Sauce
Slow Cooker Spaghetti
Carbonara Spaghetti
Chinese Spaghetti
Pasta Sausage Skillet
Gilroy Garlic Spaghetti
30-Minute Spaghetti Skillet
Autumn Vegetable Roast
How to Bake Spaghetti
Rosa’s Pasta Salad
Sunny Squash Gratin
Beef and Onion Rice
Parsley Butter Rice
Latin Style Rice
Easy Persian Style Rice
Bacon, Apples, and Mushroom White Rice
Basmati Peas and Peanut Rice
Longhorn Beef and Cheddar Rice
West African Style Rice
Chili and Cilantro Jasmine
Coconut Quinoa
Carolinian Chicken
Rocky Mount North Carolina Rice
Chicken and Rice Carolina Style
Mom’s Brown Rice Dinner
Mesa Dinner
Pineapple Pepper Curry
Chuck Wine Roast Stew
Mirin Tenderloin Fillets with Brown Sauce and Mushroom
Drunk Mushroom Roast
Rosy Garlic Roast
Prosciutto Beef Roast
Greek Roast
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

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Dinner Dash Weeknight Cooking Made Easy with Amazing Dinner Recipes

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Table of Contents Glazed Chicken Roast 9 Orangy Baked Chicken 12 Country Chicken Roast Gravy 13 Baked Golden Chicken and Potato 14 Hot and Sweet Chicken Roast 15 Veggies and Chicken Skillet Roast 16 Lemon & Thyme Chicken Roast 17 Paprika Chicken Roast 18 Chicken Roast Flavored Broccoli Roast 19 Spring Sage Chicken Roast 22 Tenderloin Roast with Creamy Porcini Sauce 23 Cheesy and Juicy Tacos Roast 24 Bay's Chuck Roast 25 Rump Roast with Mushroom Gravy 26 Sherry Pot Roast 27 Louisiana Bayou Fish Stew 28 Chowder I 29 Indian Inspired Filet of Fish II 32

Tilapia from Turkey 33 West Virginia State Cafeteria Catfish 34 Alternative Catfish Scampi 35 Summer Catfish Kabobs 36 Chili Mango Catfish 37 Annabelle’s Catfish Hot Pot 38 Panhandle Orange Catfish 39 Country Catfish 42 Lemon Butter Glazed Catfish 43 Easy Honey Mustard Fish 44 Tallahassee Dip 45 Granny's Apple Meatloaf 46 Meatloaf Lunch Box Sandwiches 47 Arabian Lamb Meatloaf 48 Pennsylvania Meatloaf with Potato Garnish 52 Cooper Meatloaf 54 Meatloaf Mac n Cheese 55 Meatloaf South Americana 56 Country Shed Meatloaf 57

Spaghetti Squash Spaghetti 58 Spaghetti Caprese 59 Pesto Aioli Dressing 62 Olivia’s Tomato Sauce 63 Slow Cooker Spaghetti 64 Carbonara Spaghetti 65 Chinese Spaghetti 66 Pasta Sausage Skillet 67 Gilroy Garlic Spaghetti 68 30-Minute Spaghetti Skillet 69 Autumn Vegetable Roast 72 How to Bake Spaghetti 73 Rosa’s Pasta Salad 74 Sunny Squash Gratin 75 Beef and Onion Rice 76 Parsley Butter Rice 77 Latin Style Rice 78 Easy Persian Style Rice 79 Bacon, Apples, and Mushroom White Rice 82

Basmati Peas and Peanut Rice 83 Longhorn Beef and Cheddar Rice 84 West African Style Rice 85 Chili and Cilantro Jasmine 86 Coconut Quinoa 87 Carolinian Chicken 88 Rocky Mount North Carolina Rice 89 Chicken and Rice Carolina Style 92 Mom’s Brown Rice Dinner 93 Mesa Dinner 94 Pineapple Pepper Curry 95 Chuck Wine Roast Stew 96 Mirin Tenderloin Fillets with Brown Sauce and Mushroom 97 Drunk Mushroom Roast 98 Rosy Garlic Roast 99 Prosciutto Beef Roast 102 Greek Roast 103 Classic Cracked Potato and Beef Roast 104 Roasted Bacon Tenderloin 105

Herbed Tenderloin Roast 106 Russet Roast Stew 107 3-Ingredient Roasted Beef 108 Minty Roast With Butter Gravy 109 Kosher Eye Roast 112 Spanish Rump Roast Barbecue 113

Glazed

Chicken Roast

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 8 Calories 469 kcal Fat 26 g Carbohydrates 10 g Protein 46.4 g Cholesterol 145 mg Sodium 836 mg

Ingredients 2 (3 lb) whole chickens, quartered Chicken Spice Rub: 1 tbsp brown sugar 1 tbsp sea salt 1 1/2 tsp garlic powder 1 1/2 tsp onion powder 1 1/2 tsp paprika 1 tsp dried oregano 1/2 tsp dry mustard 1/2 tsp celery seed 1/4 tsp cayenne pepper

Glaze: 1/4 C. maple syrup 1 tbsp yellow mustard 1 1/2 tsp spicy brown mustard 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp paprika 1/4 tsp ground black pepper

Directions 1. Get a small bowl: Mix in it the sugar, sea salt, 1 1/2 tsp garlic powder, 1 1/2 tsp onion powder, 1 1/2 tsp paprika, oregano, dry mustard, celery seed, and cayenne pepper. 2. Massage the spices mix into the chicken pieces and place them in a plastic wrap and place them in the fridge for 1 h to absorb the flavors. 3. To make the glaze: Get a small bowl and mix in it the maple syrup, yellow mustard, brown mustard, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp paprika, and black pepper. 4. Before you do anything set the oven to 425 F. 5. Place the breasts pieces in the middles and place the remaining chicken pieces on the sides then cook them in the oven for 17 min. 6. Brush the chicken pieces with the glaze then cook them for another 17 min. Brush the chicken pieces again and cook them for 12 to 14 min or until it the chicken is done. 7. Serve your roasted glazed chicken. Enjoy. Glazed Chicken Roast

9

ORANGY

Baked Chicken

Prep Time: 10 mins Total Time: 1 d 2 h 30 m Servings per Recipe: 6 Calories 161 kcal Fat 6.4 g Carbohydrates 0.3 g Protein 24 g Cholesterol 72 mg Sodium 1816 mg

Ingredients 1 whole chicken 2 tbsp salt, or as needed 2 tsp grated orange zest 1 tsp dried rosemary

1 tsp dried thyme

Directions 1. Before you do anything set the oven to 350 F. 2. Get a small bowl: Mix in it the orange zest, rosemary, and thyme . Massage 3/4 of the mix into the chicken then place the remaining of it in the inside of the chicken. 3. Place a loose cover of plastic cover over the chicken then place in the fridge for 2 to days. 4. Place the chicken in a large roasting pan then cook it in the oven for 2 h 25 min. Place a sheet of foil over the chicken and place it aside to rest for 23 min then serve it. 5. Enjoy. .

12

Orangy Baked Chicken

Country

Prep Time: 20 mins

Chicken Roast Gravy

Total Time: 40 mins Servings per Recipe: 20 Calories 43 kcal Fat 0.4 g Carbohydrates 4.2 g Protein 5.8 g Cholesterol < 1 mg Sodium 464 mg

Ingredients

Directions

1/4 C. drippings from a roast chicken 2 1/2 tbsp all-purpose flour 2 C. cold chicken stock, or more if needed salt and ground black pepper to taste

1. Drain the fats from the dripping of a chicken roast pan and place it aside. Add the flour to the pan and mix it well then add some of the fat if the mix is too dry. 2. Transfer the flour mix to a small saucepan over low heat and cook it until it becomes light brown in color for about 6 min. 3. Stir in 1/3 C. of stock into the mix while mixing all the time then keep repeating the process with the remaining stock until you add all of it 4. Cook the gravy until it starts simmering then keep cooking it for 9 min until it becomes creamy and thick. 5. Pour the grave through a fine sieve and strain then pour it back into the saucepan and heat it through then serve it warm. 6. Enjoy.

Country Chicken Roast Gravy

13

BAKED

Golden Chicken and Potato

Prep Time: 30 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 423 kcal Fat 18.9 g Carbohydrates 33.8 g Protein 28.7 g Cholesterol 81 mg Sodium 161 mg

Ingredients 1 serving cooking spray 2 sweet potatoes, sliced very thinly 2 Yukon Gold potatoes, sliced 1 large onion, sliced 1 (2 to 3 lb) roasting chicken 2 tbsp olive oil, or to taste

1 pinch salt and ground black pepper to taste

Directions 1. Before you do anything set the oven to 400 F. Spray some cooking spray on a roasting pan and place it aside. 2. Place the sweet potato slices followed by golden potato and onion in the roasting pan. 3. Put the chicken on top with its breast facing down. Make a large cut alone the chicken backbone and remove it then press it open in the shape of a butterfly. 4. Drizzle the olive oil on the chicken and sprinkle on it some salt and pepper then place it with the breast facing down on the veggies. 5. Cook the chicken and potato in the oven for 1 h 10 min. Allow the potato and chicken roast to rest for 12 min then serve them warm. 6. Enjoy..

14

Baked Golden Chicken and Potato

Hot

and Sweet Chicken Roast

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 558 kcal Fat 26.8 g Carbohydrates 37.1 g Protein 41.2 g Cholesterol 140 mg Sodium 225 mg

Ingredients 1 (4 lb) whole chicken, cut lengthwise kosher salt to taste freshly ground black pepper 1 tsp ground cinnamon, or as needed 1 C. water 1 C. maple syrup 1 lemon, juiced

2 chile peppers, chopped 2 tbsp butter, melted

Directions 1. Before you do anything set the oven to 375 F. 2. Season the chicken with cinnamon, salt and pepper. Pour the water in a broiler pan and place the chicken in it then cook it for 35 min. 3. Get a small bowl: Mix in it the maple syrup, lemon juice, and chile peppers. Pour the mix all over the chicken and cook it for 38 min. 4. Drain the chicken from the drippings and lay on it the butter then roast it in the oven for 14 min. Serve it warm. 5. Enjoy.

Hot and Sweet Chicken Roast

15

VEGGIES

and Chicken Skillet Roast

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 2 Calories 601 kcal Fat 23.7 g Carbohydrates 45.8 g Protein 50.4 g Cholesterol 157 mg Sodium 407 mg

Ingredients 1/4 C. unsalted butter 2 bone-in skin-on chicken breasts 4 potatoes, peeled and cut into 1-inch cubes 4 carrots, peeled and cut into 1/2-inch rounds 3 stalks celery, cut into 1/2-inch slices 1 tbsp fresh rosemary 1 tsp fresh lemon thyme leaves

1/2 tsp smoked paprika 1/2 tsp garlic powder 1/2 tsp seasoned salt 1/4 tsp ground white pepper salt and ground black pepper to taste

Directions 1. Place a large pan over medium heat and cook in it the butter until it melts. Add the chicken with its skin facing down and cook it for 6 min. 2. Turn it and place around it the veggies. Finley chop the herbs and sprinkle them on top. Sprinkle the paprika with garlic powder, a pinch of salt and pepper on top then put on the lid. 3. Cook the roast for 48 min until the chicken is done then serve it warm. 4. Enjoy..

16

Veggies and Chicken Skillet Roast

Lemon

& Thyme Chicken Roast

Prep Time: 15 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 450 kcal Fat 26.9 g Carbohydrates 4.5 g Protein 46.5 g Cholesterol 145 mg Sodium 221 mg

Ingredients 1 lemon, zested 2 sprigs fresh rosemary, chopped 3 sprigs fresh thyme, chopped 2 cloves garlic, minced 1 tsp olive oil

1 pinch sea salt and pepper to taste 1 (3 lb) whole chicken 4 whole garlic cloves

Directions 1. Before you do anything set the oven to 425 F. 2. Get a small bowl: Mix in it the lemon zest, rosemary, thyme, and minced garlic, olive oil, a pinch of salt and pepper. 3. Massage the marinade all over the chicken and rub it under the skin. Place half lemon inside the chicken with the garlic cloves. 4. Place the chicken in a large broiler pan and pour the juice of the remaining half lemon all over it. Roast it in the oven for 1 h 40 min. 5. Place a large piece of foil around the chicken and place it aside to rest for 12 min then serve it. 6. Enjoy.

Lemon & Thyme Chicken Roast

17

PAPRIKA

Chicken Roast

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 431 kcal Fat 25.7 g Carbohydrates 0.9 g Protein 46.1 g Cholesterol 146 mg Sodium 528 mg

Ingredients Cooking spray 1 whole chicken, cut into 8 pieces 1 tsp salt 1 tsp ground black pepper 1 tsp ground paprika 1 tsp garlic powder

1 tsp dried oregano

Directions 1. Before you do anything set the oven to 425 F. Oil roasting pan and place it aside. 2. Place the chicken pieces in the pan then season them with paprika, garlic powder, oregano, a pinch of salt and pepper on both sides. 3. Cook the chicken in the oven for 1 h 5 min. Serve it warm. 4. Enjoy..

18

Paprika Chicken Roast

Chicken

Roast Flavored Broccoli Roast

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 143 kcal Fat 13.1 g Carbohydrates 5.5 g Protein 2.2 g Cholesterol 13 mg Sodium 25 mg

Ingredients 1/4 C. roast chicken drippings 1 head broccoli, cut into florets 2 cloves garlic, chopped

Directions 1. Right after roasting a chicken drain it from the drippings and place it aside. Keep the oven on. 2. Remove the most of the drippings until 1/4 C. of it is left. Add the garlic to the remaining drippings in the pan and garlic. Stir them well and cook them in the oven for 7 min. 3. Serve your roast warm. 4. Enjoy.

Chicken Roast Flavored Broccoli Roast

19

SPRING

Sage Chicken Roast

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 446 kcal Fat 32.2 g Carbohydrates 1.1 g Protein 36.2 g Cholesterol 133 mg Sodium 228 mg

Ingredients 1/4 C. lemon balm leaves, divided 1/4 C. fresh sage leaves, divided 1/4 C. softened butter salt and pepper to taste 1 (3 1/2) lb whole chicken 1 tsp garlic powder

2 tbsp olive oil

Directions 1. Before you do anything set the oven to 400 F. 2. Reserve 1/3 of sage leaves and lemon balm leaves aside. Chop the rest of them finely. 3. Get a small bowl: Add to it the chopped sage and lemon leaves with butter, a pinch of salt and pepper. Mix them well and massage the mix into the chicken reaching under its skin. 4. Place remaining 1/3 of lemon leaves and sage inside the chicken then place it in a broiling pan with its chicken breast facing down. 5. Cook the chicken in the oven for 32 min then flip it and cook it for 22 min. Wrap the chicken in a piece of foil and let it rest for 12 min then serve it warm. 6. Enjoy..

22

Spring Sage Chicken Roast

Tenderloin

Roast with Creamy Porcini Sauce

Prep Time: 15 mins Total Time: 2 hrs 20 mins Servings per Recipe: 6 Calories 489 kcal Fat 25 g Carbohydrates 5.8 g Protein 56.8 g Cholesterol 173 mg Sodium 149 mg

Ingredients 1/3 C. dried porcini mushrooms 1 C. warm water 2 1/2 lb trimmed beef tenderloin roast, tied salt and ground black pepper to taste 1 tbsp vegetable oil 1 tbsp unsalted butter 1/2 C. sliced shallots 1 pinch salt

1/4 C. tarragon vinegar 1 C. veal stock 1/4 C. heavy cream 1 tbsp unsalted butter 1 tbsp chopped fresh tarragon salt and ground black pepper to taste

Directions 1. Get a bowl: Place in it the mushroom and cover it with water. Let it soak for 1 h 10 min. Drain the mushroom. Reserve the soaking water. Cut the mushroom into dices. 2. Before you do anything set the oven to 325 F. 3. Sprinkle some salt and pepper over the beef tenderloin. Place a large ovenproof skillet over medium heat. Brown in it the tenderloin for 7 min on each side. Drain it and place it aside. 4. Lower the heat and add 1 tbsp of butter with shallot and salt. Cook them for 6 min. 5. Stir in the vinegar and cook them until they reduces by half. Stir in the stock, cream, 1/2 C. reserved mushroom liquid, mushrooms, salt, and pepper. 6. Place the tenderloin back into the pan and place it in the fridge. Cook it for 50 min. Drain the roast and wrap it loosely in a piece of foil. Place it aside. 7. Place the pan with the onion and drippings mix over high heat and cook it until it starts boiling. Add 1 tbsp of butter with cream, a pinch of salt and pepper to make the sauce. 8. Serve your tenderloin with the sauce warm. 9. Enjoy. Tenderloin Roast with Creamy Porcini Sauce

23

CHEESY

and Juicy Tacos Roast

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 405 kcal Fat 18.5 g Carbohydrates 38.2 g Protein 21.9 g Cholesterol 54 mg Sodium 1267 mg

Ingredients 1 tbsp vegetable oil 1 onion, chopped 1 clove garlic, minced 4 tomatoes, chopped 2 C. chopped cooked roast beef 1 (8 oz) jar prepared taco sauce 1 (4 oz) can diced green chile peppers

1/2 tsp cumin 1/8 tsp red pepper flakes, or to taste 6 (7 inch) flour tortillas, warmed 1 1/2 C. shredded Cheddar cheese 2 C. shredded lettuce

Directions 1. Place a large skillet over medium heat. Place the oil in it and heat it. Add the garlic with onion and cook them for 6 min. 2. Stir in the tomatoes, roast beef, taco sauce, chile peppers, cumin, and red pepper flakes. Cook them until they start boiling. Lower the heat and cook them for 27 min. 3. Place the tortillas over a working place and place in it 2/3 C. of the roast mix. Sprinkle the cheese on top with lettuce and fold the tacos. 4. Serve your tacos with your favorite toppings. 5. Enjoy..

24

Cheesy and Juicy Tacos Roast

Bay's

Chuck Roast

Ingredients 2 tsp olive oil 4 lb boneless chuck roast 1 onion, chopped 2 cloves garlic, minced 2 bay leaves

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 551 kcal Fat 41.9 g Carbohydrates 1.6 g Protein 39.4 g Cholesterol 161 mg Sodium 446 mg

1 tsp salt 1/2 tsp freshly ground black pepper

Directions 1. Before you do anything set the oven to 325 F. 2. Place a large dutch oven over medium heat and heat the oil in it. Add the roast and brown it for 5 min on each side. Drain it and place it aside. 3. Lay the onion with garlic in the bottom of it. Season them with some salt and pepper. Put the roast on top and place the bay leaf on it. 4. Put on the lid and transfer the dutch oven to the oven then cook it for 35 min. Lower the heat to 300 F. Cook the roast for 1 h 32 min. 5. Allow the roast to rest for 14 min. Serve it warm. 6. Enjoy.

Bay's Chuck Roast

25

RUMP

Roast with Mushroom Gravy

Prep Time: 10 mins Total Time: 4 hrs 40 mins Servings per Recipe: 8 Calories 379 kcal Fat 18.2 g Carbohydrates 8.1 g Protein 40.8 g Cholesterol 100 mg Sodium 761 mg

Ingredients 4 lb rump roast 1 (10.75 oz) can condensed cream of mushroom soup 1 (1 oz) package dry onion soup mix 1/2 C. Burgundy wine 2 tbsp all-purpose flour

1 (8 oz) jar sliced mushrooms, drained

Directions 1. Before you do anything set the oven to 300 F. 2. Cover a large roasting pan with a piece of foil and put the roast on it. Drizzle the mushroom soup all over it followed by the onion soup mix. 3. Get a small bowl: Mix in it the flour with wine and pour them all over the roast then arrange the mushroom on it. 4. Cut the roast with foil and cook it in the oven for 4 h 32 min. Allow the roast to rest for 12 min then serve it warm. 5. Enjoy..

26

Rump Roast with Mushroom Gravy

Sherry

Pot Roast

Prep Time: 10 mins Total Time: 8 hrs 10 mins Servings per Recipe: 4 Calories 336 kcal Fat 22.7 g Carbohydrates 8.9 g Protein 22.3 g Cholesterol 77 mg Sodium 1071 mg

Ingredients 1 (3 lb) boneless beef chuck roast 2 (10.75 oz) cans condensed cream of mushroom soup, undiluted 1 (14 oz) can beef broth

1/3 C. dry sherry 1 envelope onion soup mix

Directions 1. Slice the beef roast in half and transfer it to a slow cooker. 2. Get a small bowl: Mix in it the remaining ingredients and pour them all over the roast halves. Put on the lid and cook the roast for 8 h 30 min. 3. Serve your roast warm. 4. Enjoy.

Sherry Pot Roast

27

LOUISIANA

Bayou Fish Stew

Prep Time: 30 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 622 kcal Carbohydrates 66.8 g Cholesterol 157 mg Fat 23 g Protein 34.5 g Sodium 1880 mg

Ingredients 1/4 C. butter 10 oz. andouille sausage, halved lengthwise and cut into 1/4-inch halfmoons 1 C. diced onion 1 C. diced celery 1 C. diced green BELL pepper 1 1/2 tsps minced garlic 1 (6 oz.) can tomato paste 1 (14.5 oz.) can diced tomatoes 2 tsps Worcestershire sauce

1 1/2 tsps Cajun seasoning 1/2 tsp ground black pepper 4 C. low-sodium chicken broth 2 C. medium-grain rice 3/4 lb shrimp, peeled and deveined 3/4 lb cod fillets, cut into 1 1/2-inch chunks (optional) salt to taste 1/3 C. chopped fresh parsley

Directions 1. Cook andouille sausage in melted butter for about 5 minutes and set it aside before cooking green bell pepper, onion and celery in the same pan for 10 minutes. 2. Stir in garlic and cook for another 1 minute before adding tomato paste and cooking for 5 more minutes. 3. Add diced tomatoes, andouille sausage, Worcestershire sauce, chicken broth, Cajun seasoning and black pepper, and bring all this to boil before adding rice and cooking over medium heat for 25 minutes or until you see that the rice is tender. 4. Put shrimp and cod into the mixture and bring this to boil before cooking over medium heat for 10 minutes. 5. Stir in some salt and parsley before serving.

28

Louisiana Bayou Fish Stew

Chowder I

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 8 Calories 356 kcal Carbohydrates 33.7 g Cholesterol 77 mg Fat 11.3 g Protein 29.8 g Sodium 618 mg

Ingredients 2 tbsps butter 2 C. chopped onion 4 fresh mushrooms, sliced 1 stalk celery, chopped 4 C. chicken stock 4 C. diced potatoes 2 lbs cod, diced into 1/2 inch cubes 1/8 tsp Old Bay Seasoning TM, or to taste

salt to taste ground black pepper to taste 1 C. clam juice 1/2 C. all-purpose flour 2 (12 fluid oz.) cans evaporated milk

Directions 1. Cook onion, mushrooms and celery in hot butter for a few minutes before adding chicken stock and potatoes, and cooking it for another 10 minutes. 2. Now add fish and cook at low heat for ten minutes. 3. Stir in old bay seasoning, pepper, salt and a mixture of clam juice and flour before turning the heat off and stirring in some evaporated milk. 4. Serve.

Chowder I

29

INDIAN INSPIRED

Filet of Fish II

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 338 kcal Carbohydrates 11.6 g Cholesterol 56 mg Fat 13.5 g Protein 41.6 g Sodium 2715 mg

Ingredients Marinade: 2 tsps Dijon mustard 1 tsp ground black pepper 1/2 tsp salt 2 tbsps canola oil 4 white fish fillets 1 onion, coarsely chopped 4 cloves garlic, roughly chopped 1 (1 inch) piece fresh ginger root, peeled and chopped 5 cashew halves 1 tbsp canola oil

2 tsps cayenne pepper, or to taste 1/2 tsp ground turmeric 1 tsp ground cumin 1 tsp ground coriander 1 tsp salt 1 tsp white sugar 1/2 C. chopped tomato 1/4 C. vegetable broth 1/4 C. chopped fresh cilantro

Directions 1. Set your oven at 350 degrees F before doing anything else. 2. Coat fish fillets with a mixture of mustard, pepper, 1/2 tsp salt, and 2 tbsps of canola oil before refrigerating it for 30 minutes. 3. Cook blended mixture of onion, cashews, ginger and garlic for two minutes before adding cayenne pepper, 1 tsp salt, turmeric, cumin, coriander and sugar in the pan, and cooking it for 5 more minutes. 4. Add chopped tomato and vegetable broth before pouring it over the fish in the baking dish. 5. Bake this in the preheated oven for about 30 minutes. 6. Sprinkle some chopped cilantro for garnishing.

32

Indian Inspired Filet of Fish II

Tilapia

from Turkey

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 456 kcal Carbohydrates 53.4 g Cholesterol 42 mg Fat 12.4 g Protein 32.7 g Sodium 755 mg

Ingredients 3 C. water 1 1/2 C. dry couscous 2 tbsps olive oil 1 small white onion, chopped 1 green BELL pepper, chopped 2 cloves garlic, minced 1 C. marinated artichoke hearts, liquid reserved 2 tsps capers, liquid reserved 12 small green olives 1 (14.5 oz.) can chopped stewed tomatoes, drained 2 tbsps white wine (optional)

1 tbsp lemon juice 1 C. water 2 tsps sumac powder 1 1/2 tsps mashed red pepper flakes 1 tsp dried basil 1 tsp cumin 1 tsp minced fresh ginger root ground black pepper to taste 1 lb tilapia fillets, cut into chunks

Directions 1. Add couscous to 3 C. of boiling water before turning off the heat and covering up the pan. 2. Cook onion and green pepper in hot oil for five minutes before adding garlic and cooking for another two minutes. 3. Now stir in sumac powder, artichoke hearts with liquid, capers with liquid, olives, red pepper, basil, cumin, tomatoes, wine, lemon juice, 1 C. water, ginger, and pepper before bringing all this to boil and adding fish chunks. 4. Turn down the heat to low and cook for 10 minutes. 5. Serve this over couscous.

Tilapia from Turkey

33

WEST VIRGINIA STATE

Cafeteria Catfish

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 202.9 Fat 7.3g Cholesterol 38.8mg Sodium 667.1mg Carbohydrates 22.1g Protein 13.8g

Ingredients 1/2 C. onion, chopped 2 tsp butter, melted 1 (14 1/2 oz.) cans tomatoes, diced 1 C. potato, diced 1 1/4 C. catsup 1/4 C. water 2 tbsp Worcestershire sauce

1/4 tsp pepper 1 bay leaf 1 lb. catfish fillet, cut

Directions 1. Place a pan over medium heat. Heat in it the butter. Cook in it the onion for 3 min. 2. Stir in the tomatoes with potato, catsup, water, Worcestershire sauce, salt and pepper. 3. Put on the lid and let them cook until they start boiling. Lower the heat and let them cook for 35 min. 4. Add the fish pieces to the sauce. Put on the lid and let them cook for 22 min. 5. Adjust the seasoning of your saucy fish pan then serve it hot with some rice. 6. Enjoy.

34

West Virginia State Cafeteria Catfish

Alternative

Catfish Scampi

Prep Time: 45 mins Total Time: 45 mins Servings per Recipe: 4 Calories 997.9 Fat 65.6g Cholesterol 396.7mg Sodium 981.1mg Carbohydrates 55.7g Protein 45.0g

Ingredients 2 eggs 1 C. milk 2 C. all-purpose flour 1 1/4 tsp salt, divided 1 1/2 tsp ground red pepper, divided 4 (6 oz.) catfish fillets vegetable oil 12 large raw shrimp, peeled and deveined 1 tbsp butter

2 tsp minced garlic 1/4 C. sweet vermouth 2 C. whipping cream 1/4 C. sliced green onion, divided 2 tsp lemon juice 3 pieces sliced ham, cut into strips lemon wedge

Directions 1. Get a mixing bowl: Whisk in it the milk with eggs. 2. Get a shallow dish: Stir in it the flour, 1 tsp salt and 1/2 tsp red pepper. Place a large pot over medium high heat. Heat in it 3 inches of oil. Dust the fish fillets with the flour mixture then coat them with the eggs mix. 3. Fry the fillets in batches in the hot oil for 5 to 7 min until they become golden brown 4. Remove the fish fillets from the hot oil and place them aside on paper towels. Place a pan over medium heat. Heat in it the butter until it melts. Cook in it the garlic with shrimp for 4 min. 5. Drain it and place it aside. Stir the vermouth into the pan. Bring it to a rolling boil for 1 min. 6. Stir in the whipping cream with 2 tbsp of green onion, lemon juice, remaining 1/4 tsp salt, and remaining red pepper. 7. Let them cook for 13 to 16 min until the sauce becomes thick. 8. Lay the catfish fillets in serving plates. Top them with the Cajun cream and shrimp. Serve them right away with some rice. Enjoy. Alternative Catfish Scampi

35

SUMMER

Catfish Kabobs

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 8 Calories 210.4 Fat 14.6g Cholesterol 68.6mg Sodium 157.6mg Carbohydrates 1.3g Protein 17.9g

Ingredients 2 lbs. catfish nuggets Sauce 1/4 C. lemon juice 4 tbsp butter, melted 1 tbsp hot sauce

1 tbsp chili powder 1 tsp cumin 1/4 tsp garlic powder

Directions 1. Before you do anything, preheat the grill and grease it. 2. Press the nuggets into 6 or 8 skewers. 3. Get a mixing bowl: Whisk in it the all the ingredients. Coat the nuggets with half of the sauce. 4. Place the skewers on the grill and let them 2 to 3 min on each side. 5. Coat the nuggets with the remaining sauce. Let them cook for an extra 2 to 3 min on each side. 6. Serve your nugget skewers hot with your favorite toppings. 7. Enjoy.

36

Summer Catfish Kabobs

Chili

Prep Time: 20 mins

Mango Catfish

Total Time: 30 mins Servings per Recipe: 4 Calories 1138.8 Fat 119.5g Cholesterol 0.0mg Sodium 707.2mg Carbohydrates 20.1g Protein 2.4g

Ingredients 1 medium catfish 2 C. cooking oil 2 tbsp fish sauce 2 tbsp brown sugar 8 birds eye chilies, sliced 1/2 C. julienned green mango 1/4 C. shallot, sliced 3 tbsp roasted peanut oil

breadcrumbs lettuce leaf coriander leaves

Directions 1. Place the fish in a prepared steamer. Let them cook until it is done. 2. Place it aside to cool down completely. Shred it into small pieces. 3. Place a pan over medium heat. Heat in it the oil. Cook in the shredded fish until they become crispy and golden. 4. Get a mixing bowl: Combine in it the chili with fish sauce and sugar. 5. Stir in the shallot with mango and fish crumbs. Spoon the mixture into some lettuce leaves. 6. Garnish them with some parsley. Serve them right away. 7. Enjoy.

Chili Mango Catfish

37

ANNABELLE’S

Catfish Hot Pot

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 637.7 Fat 41.9g Cholesterol 79.8mg Sodium 1288.4mg Carbohydrates 29.1g Protein 35.2g

Ingredients 1/2 C. cooking oil 3/4 C. all-purpose flour 4 C. chicken broth 1 (14 1/2 oz.) cans diced tomatoes with green chilies 1 C. chopped onion 1 C. chopped green pepper 1 C. chopped celery

4 minced garlic cloves 2 bay leaves 1/2 tsp dried thyme creole seasoning 1 1/2-2 lbs. catfish fillets

Directions 1. Place a pan over medium heat. Mix in it the flour with oil. Cook them until they become brown while mixing them all the time. 2. Turn off the heat and place it aside. 3. Place a stew pot over medium high heat. Stir in the tomatoes with broth. Heat them for 5 min. 4. Stir in the flour and oil mixture well. Let them cook until the mixture becomes thick. 5. Stir in the onions, green pepper, celery, garlic, bay leaves and thyme. 6. Cook them until they start boiling. Lower the heat and put on the lid. Let it cook for 32 min. 7. Stir in the fish pieces with creole seasoning. Put on the lid and let the stew cook for 16 min. 8. Adjust the seasoning of the stew then serve it hot with some rice. 9. Enjoy.

38

Annabelle’s Catfish Hot Pot

Panhandle

Orange Catfish

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 6 Calories 210.6 Fat 13.2g Cholesterol 53.2mg Sodium 60.8mg Carbohydrates 4.3g Protein 17.9g

Ingredients 1/4 C. lime juice 1/3 C. orange juice 2 tsp sugar 2 cloves garlic, minced salt 1/2 tsp dry mustard 1/2 tsp paprika 1/2 tsp pepper

2 tbsp olive oil 6 (4 oz.) catfish fillets vegetable oil cooking spray lime slice orange slice

Directions 1. Get a mixing bowl: Mix the lime juice with orange juice, sugar, garlic, mustard, paprika, salt and pepper. 2. Place half of the marinade in the fridge. 3. Get a zip lock bag: Pour in the other half of the marinade. Add to it the catfish fillets. 4. Seal it and place it in the fridge for 18 min. 5. Once the time is up, drain the fish fillets. 6. Before you do anything, preheat the grill and grease it. 7. Lay over it the fish fillets and cook them for 5 to 6 min on each side. 8. Place the grilled catfish on a serving plate. Drizzle the remaining half the marinade over them. 9. Serve them right away with your favorite toppings. 10. Enjoy.

Panhandle Orange Catfish

39

COUNTRY

Catfish

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 221.1 Fat 12.4g Cholesterol 95.0mg Sodium 764.3mg Carbohydrates 1.5g Protein 24.5g

Ingredients 2 tbsp minced parsley 1 tsp salt 3/4 tsp paprika 1/2 tsp dried thyme 1/2 tsp dried oregano 1/2 tsp dried basil 1/2 tsp pepper 4 catfish fillets

2 tbsp lemon juice 1 tbsp butter, melted 1 garlic clove, minced

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 350 F. Get a mixing bowl: Mix the parsley, salt, paprika, thyme, basil, and pepper. Get a small mixing bowl: Whisk the garlic with butter and lemon juice. Coat the fish fillets with the spice mixture. Place them on a greased baking sheet. Pour over them the lemon juice mixture. Place the pan in the oven and let them cook for 16 to 22 min. 6. Serve your fillets with your favorite toppings. 7. Enjoy.

42

Country Catfish

Lemon

Butter Glazed Catfish

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 660.9 Fat 48.0g Cholesterol 170.3mg Sodium 519.3mg Carbohydrates 21.5g Protein 39.2g

Ingredients 1 (10 oz.) packages frozen cut okra, thawed & rinsed 12 oz. grape tomatoes 2 tbsp vegetable oil 1/2 tsp salt 1/4 tsp black pepper 4 (1/2 lb.) catfish fillets 2 tsp Old Bay Seasoning

1 (10 oz.) packages frozen corn, thawed 6 tbsp unsalted butter 1/2 C. pecans, chopped Toppings 1 tsp lemon juice lemon wedge

Directions 1. Before you do anything, preheat the oven to 500 F. 2. Get a mixing bowl: Stir in it the okra with tomato, oil, salt and pepper. Pour the mixture into a baking pan. Place it in the oven and let them cook for 11 min. Season the fish fillets with 1 1/2 tsp of old bay seasoning. Place them in another baking sheet with the frozen corn. Lower the okra pan to the lower thirds of the oven. Place the fish pan on in the upper third. 3. Let them cook for 11 min. Place a small pan over medium heat. Heat in it the butter. Cook in it the pecans with 1/2 tsp of old bay seasoning. Toast for 2 to 3 min until they become golden brown. 4. Turn off the heat and add to it the lemon juice. 5. Place the fish fillets with corn on a serving plate. Spoon beside it the okra and tomato stew. 6. Drizzle the pecan sauce over the fish fillets then serve them right away. 7. Place a pan over medium heat. Heat in it the oil. 8. Enjoy.

Lemon Butter Glazed Catfish

43

EASY

Honey Mustard Fish

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 393.0 Fat 29.8g Cholesterol 87.4mg Sodium 223.3mg Carbohydrates 5.9g Protein 26.7g

Ingredients 4 catfish fillets 2 tbsp honey mustard 1 C. pecans, chopped

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

44

Before you do anything, preheat the oven to 450 F. Line up a baking sheet with a piece of foil. Grease it with a cooking spray. Spread over it the chopped pecans. Get a small mixing bowl: Whisk in it the mustard with honey and 2 tbsp of butter. Coat the fish fillets with the mixture. Place them over the pecans layers. Place the pan in the oven and let them cook for 11 to 15 min. Serve them hot. Enjoy.

Easy Honey Mustard Fish

Tallahassee Dip

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 169.4 Fat 17.0g Cholesterol 51.7mg Sodium 174.7mg Carbohydrates 1.5g Protein 2.9g

Ingredients 1 lb. smoked catfish, cut into small pieces 8 oz. cream cheese 2 tbsp unsalted butter 1 tbsp onion, minced 1 tbsp white wine 1 tbsp lemon juice

1 tbsp hot pepper sauce 1 tbsp dill, chopped kosher salt cracked black pepper

Directions 1. 2. 3. 4.

Get a mixing bowl: Stir in it all the ingredients with a pinch of salt and pepper. Place the dip in the fridge for 60 min. Serve your dip right away with some chips or crackers. Enjoy.

Tallahassee Dip

45

GRANNY'S

Apple Meatloaf

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 4 Calories 798.2 Fat 39.7g Cholesterol 310.5mg Sodium 2661.1mg Carbohydrates 59.9g Protein 52.4g

Ingredients 2 lbs. ground sirloin 1 3/4 C. toasted bread, chopped 2 tbsp sage, chopped 1/2 tbsp thyme, chopped 1/2 tbsp marjoram, chopped 1 1/2 C. granny smith apples, chopped 3 large eggs 2 tsp salt 3 tbsp creamed horseradish 1 onion, chopped

3/4 C. ketchup 2 tbsp prepared mustard Glaze 1 (16 oz.) cans frozen condensed apple juice 1/2 C. fat free chicken broth 1/2 C. ketchup 2 -3 tsp Asian five-spice powder

Directions 1. 2. 3. 4. 5.

To prepare the meatloaf: Before you do anything, preheat the oven to 350 F. Coat a baking pan with a cooking spray or some oil. Get a mixing bowl: Combine in it all the ingredients. Shape the mixture into a meatloaf. Place it in the baking pan. Cook it in the oven for 90 min. Place a heavy saucepan over medium heat. Stir in it all the glaze ingredients. Bring them to a boil. 6. Lower the heat and let it cook for few more minutes until it becomes thick. 7. Brush the meatloaf with the glaze then serve it warm. 8. Enjoy.

46

Granny's Apple Meatloaf

Meatloaf

Lunch Box Sandwiches

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 491.6 Fat 19.9g Cholesterol 147.7mg Sodium 1117.8mg Carbohydrates 45.5g Protein 31.4g

Ingredients 2 eggs, beaten 2/3 C. seasoned dry bread crumb 1 large onion, chopped 2 medium tomatoes, seeded and chopped 1/4 C. raisins 1/2 tsp salt 1/2 tsp ground cloves 1/4 tsp ground chili powder 1/8 tsp ground black pepper 1 1/2 lbs. lean ground beef

1/3 C. ketchup 3 tbsp packed brown sugar 1/3 C. mayonnaise 2 tsp prepared horseradish 12 slices good quality bread

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Coat a bread pan with a cooking spray or some oil. 3. Get a mixing bowl: Mix in it the meat, eggs, bread crumbs, onion, tomatoes, raisins, salt, cloves, and pepper. 4. Shape the mixture into a meatloaf. Place it in the greased pan. Cook it in the oven for 80 min. 5. Get a mixing bowl: Mix in it the brown sugar with ketchup. Spread the mixture over the meatloaf. 6. Place it in the oven and let it cook for 6 min. 7. Allow the meatloaf to rest for a while. 8. Get a small mixing bowl: Whisk in it the mayonnaise with horseradish sauce. 9. Serve it along with the meatloaf slices. 10. Enjoy. Meatloaf Lunch Box Sandwiches

47

ARABIAN

Lamb Meatloaf

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

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

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

Directions 1. 2. 3. 4. 5. 6. 7. 48

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

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

49

PENNSYLVANIA

Meatloaf with Potato Garnish

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

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

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

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9. 52

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

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

53

COOPER

Meatloaf

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

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

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

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

54

Cooper Meatloaf

Meatloaf

Mac n Cheese

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 250.5 Fat 14.8g Cholesterol 114.5mg Sodium 484.6mg Carbohydrates 10.3g Protein 17.6g

Ingredients 4 oz. cooked macaroni 1 lb. ground chuck 1/2 C. fine soft breadcrumbs 1/2 C. skim milk 2 eggs, beaten 1/2 C. onion, chopped

2 tbsp green peppers, chopped 1/3 C. reduced-fat cheddar cheese, grated 1 tsp salt 1/2 tsp pepper

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

Before you do anything, preheat the oven to 350 F. Coat a baking pan with a cooking spray or some oil. Get a mixing bowl and combine in it all the ingredients. Press the mixture into pan. Cook it in the oven for 60 min. Allow it to rest for few minutes. Serve it with your favorite toppings. Enjoy.

Meatloaf Mac n Cheese

55

MEATLOAF

South Americana (Pan de Carne)

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 349.0 Fat 23.5g Cholesterol 133.8mg Sodium 113.2mg Carbohydrates 2.6g Protein 29.5g

Ingredients 2 lbs. ground beef 1 tbsp flour 2 pinches nutmeg 1/2 onion, chopped 2 tbsp chopped parsley 1 tsp thyme 1/2 tsp ground cumin 3 garlic cloves, crushed 1 egg 4 slices bacon, cut up into pieces

salt and pepper Filling 2 carrots, shredded 1 pepper, sliced 2 -3 hard-boiled eggs

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

Before you do anything, preheat the oven to 350 F. Coat a bread pan with a cooking spray or some oil. Get a mixing bowl and combine in it all the meatloaf ingredients. Press half of the mixture into the greased pan. Press into the middle of it the eggs gently. Top them with the shredded pepper and carrots. Cover them with the rest of the meat mixture. Place the pan in the oven and let them cook for 46 min to 60 min. 7. Allow your meatloaf to rest for 10 min. Serve it with your favorite toppings. 8. Enjoy.

56

Meatloaf South Americana

Country Shed Meatloaf

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 399.2 Fat 19.6g Cholesterol 147.6mg Sodium 859.3mg Carbohydrates 28.5g Protein 26.4g

Ingredients 1 1/2 lbs. ground beef 1/2 C. tomato ketchup 3/4 C. tomato juice 1/2 tsp salt 1/2 tsp pepper 1/8 tsp crushed red pepper flakes 2 eggs, beaten 1/4 C. onion, chopped 1 tbsp Italian seasoning 2 tsp prepared mustard

1 tbsp liquid smoke 1 tbsp Worcestershire sauce 3/4 C. breadcrumb 1/4 C. long grain rice Garnish 1/4 C. tomato ketchup 1/2 tsp prepared mustard 3 tsp brown sugar

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

Before you do anything, preheat the oven to 400 F. Line up a bread pan with a piece of oil. Grease it with a cooking spray. Get a mixing bowl and combine in it all the meatloaf ingredients. Press the mixture into the lined up pan. Get a mixing bowl: Stir in it all the garnish ingredients. Pour it over the meatloaf. Place it in the oven and let it cook for 46 min. Allow the meatloaf to rest for 8 min. Serve it with your favorite toppings. Enjoy.

Country Shed Meatloaf

57

SPAGHETTI

Squash Spaghetti

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 179.0 Fat 15.5g Cholesterol 41.5mg Sodium 305.3mg Carbohydrates 5.7g Protein 5.4g

Ingredients 1 medium spaghetti squash 1/2 C. grated parmesan cheese 1/4-1/2 C. butter

salt and pepper

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

58

Before you do anything, preheat the oven to 350 F. Use a sharp knife or a fork to pierce the squash several times. Place it in a baking sheet. Place the squash pan in the oven and let it cook for 65 min until it becomes soft. Once the time is up, take out the squash from the oven and let it sit for few minutes to cool down. Slice it in half then discard the seeds. Use a fork the scrap the squash pulp. Get a mixing bowl: Mix in it the squash spaghetti with butter, cheese, a pinch of salt and pepper. Garnish the spaghetti with some fresh oregano then serve it. Enjoy.

Spaghetti Squash Spaghetti

Spaghetti

Prep Time: 8 mins

Caprese

Total Time: 28 mins Servings per Recipe: 1 Calories 587.6 Fat 15.6g Cholesterol 0.0mg Sodium 16.6mg Carbohydrates 95.2g Protein 16.6g

Ingredients 1 C. fresh tomato, diced 1 tbsp onion, minced 1 tbsp olive oil, divided 1/2 tsp sugar 1 tbsp fresh basil, chopped

salt, 1 pinch pepper 4 oz. spaghetti

Directions 1. Prepare the pasta by following the instructions on the package. 2. Place a large saucepan over medium heat. Heat in it 1/2 tbsp of oil. Sauté in it the onion for 2 min. 3. Lower the heat then stir in the tomatoes, sugar, pepper and salt. Let them cook for 6 min. 4. Stir in the basil with 1/2 tbsp of oil to the sauce. Mix them well. Turn off the heat and let it sit for few minutes. 5. Spoon the sauce over the spaghetti then serve it warm. 6. Enjoy.

Spaghetti Caprese

59

PESTO

Aioli Dressing

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 20 Calories 124.5 Fat 12.3g Cholesterol 3.9mg Sodium 157.9mg Carbohydrates 3.4g Protein 0.6g

Ingredients 3/4 C. oil 1 C. mayonnaise 3/4 C. buttermilk 2 tbsp grated Romano cheese 2 tbsp dried basil

1/2 tsp salt 1 clove garlic, minced hot pepper sauce 1/4 tsp paprika

Directions 1. Get a small mixing bowl: Mix in it the mayo with oil. 2. Pour in the buttermilk, cheese, basil, salt, garlic, and hot pepper sauce. Whisk them until they become creamy. 3. Cover the bowl with a plastic wrap and let it sit for at least 8 h. 4. Once the time is up, Toss the spaghetti with the pesto sauce. Garnish it with some fresh basil. 5. Enjoy.

62

Pesto Aioli Dressing

Olivia’s

Tomato Sauce

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 210.8 Fat 18.5g Cholesterol 0.0mg Sodium 207.3mg Carbohydrates 11.2g Protein 2.5g

Ingredients 8 large fresh tomatoes, diced 1/2 C. olive oil 8 cloves fresh garlic, chopped 3/4 C. fresh basil, minced 1/2 tsp salt

1 tsp fresh ground black pepper 1/4 tsp crushed red pepper flakes

Directions 1. Place a pan over medium heat. Heat in it the oil. Cook in it the garlic for 1 min. 2. Stir in the tomatoes and cook them for 5 min. Add the basil with red pepper, a pinch of salt and pepper. 3. Let the sauce cook for 6 to 10 min over low heat until it becomes slightly thick. 4. Pour the some of the sauce over the spaghetti then serve it warm. 5. Enjoy.

Olivia’s Tomato Sauce

63

SLOW COOKER

Spaghetti

Prep Time: 10 mins Total Time: 6 hrs 10 mins Servings per Recipe: 6 Calories 273.6 Fat 11.8g Cholesterol 51.4mg Sodium 966.5mg Carbohydrates 23.5g Protein 18.7g

Ingredients 1 lb. ground beef 2 tbsp instant minced onion 1 tsp salt 1/2 tsp garlic powder 8 oz. tomato sauce

1 1/2 tsp Italian seasoning 4 oz. mushrooms 3 C. tomato juice 4 oz. spaghetti, broken into pieces

Directions 1. Place a crock pot over medium heat. Cook in it the beef for 6 min. 2. Stir in the onion with tomato sauce, mushroom, tomato juice, Italian seasoning, garlic powder and salt. 3. Put on the lid and let them cook for 7 h on low. 4. Once the time is up, add the pasta. Put on the lid and let it cook for 60 min on high. 5. Enjoy.

64

Slow Cooker Spaghetti

Carbonara

Spaghetti

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 860.4 Fat 52.6g Cholesterol 273.1mg Sodium 541.2mg Carbohydrates 69.7g Protein 26.4g

Ingredients 12 oz. spaghetti 1 tbsp olive oil 1 onion, chopped 4 oz. bacon, diced 1 clove garlic, chopped

3 eggs 1 1/4 C. heavy cream 2 oz. parmesan cheese salt and pepper

Directions 1. Prepare the pasta by following the instructions on the package. 2. Place a pan over medium heat. Heat in it the oil. Cook in it the bacon with onion for 6 min. 3. Add the garlic and cook them for 1 min. 4. Get a mixing bowl: Whisk in it the eggs with cream, a pinch of salt and pepper. 5. Add them to the onion and bacon mixture. Stir them well and let them cook for 3 to 5 min over low heat. 6. Add the pasta to the sauce and stir it to a coat. 7. Adjust the seasoning of the pasta then serve it warm. 8. Enjoy.

Carbonara Spaghetti

65

CHINESE

Spaghetti

Prep Time: 20 mins Total Time: 38 mins Servings per Recipe: 6 Calories 337.1 Fat 9.5g Cholesterol 48.4mg Sodium 477.5mg Carbohydrates 38.9g Protein 22.7g

Ingredients 8 oz. spaghetti, uncooked 1 tbsp cornstarch 4 tbsp reduced sodium soy sauce, divided 2 tbsp sesame oil, divided 1 lb. boneless skinless chicken breast, cut into pieces 2 tbsp white vinegar 1 tbsp sugar

1 tbsp canola oil 2 C. fresh snow peas 2 C. carrots, shredded 3 green onions, chopped 3/8 tsp ground ginger, minced 1/2 tsp crushed red pepper flakes

Directions 1. Prepare the pasta by following the instructions on the package. 2. Get a mixing bowl: Mix in it the cornstarch and 1 tbsp soy sauce. Stir in 1 tbsp of sesame oil to make the marinade. 3. Place the chicken in a zip lock bag. Pour over it the sesame oil sauce. Press the bag to seal it and shake it to coat. 4. Place it aside and let it absorb the flavors for 12 min. 5. Get a mixing bowl: Mix in it vinegar, sugar, remaining soy sauce and sesame oil to make the sauce. 6. Place a large pan over medium heat. Heat in it the canola oil. Add the marinated chicken and cook it for 7 to 10 min until it is done. 7. Drain the chicken and place it aside. Add the carrots with peas then cook them for 6 min. Stir in the green onions, ginger, and pepper flakes. Let them cook for 6 to 7 min until they are done to your liking. 8. Stir in the cooked chicken with vinegar sauce and spaghetti. Cook them for 2 min. 9. Serve your chicken and spaghetti stir fry warm. Enjoy. 66

Chinese Spaghetti

Pasta

Sausage Skillet

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 400.4 Fat 15.6g Cholesterol 58.4mg Sodium 805.7mg Carbohydrates 42.2g Protein 22.9g

Ingredients 1/2 lb. lean ground beef 1/4 lb. bulk Italian sausage 2 (8 oz.) cans no-salt-added tomato sauce 1 (14 1/2 oz.) cans stewed tomatoes 1 C. water 1 (4 oz.) cans mushroom stems and pieces, drained

2 celery ribs, sliced 4 oz. uncooked spaghetti, broken in half 1/4 tsp dried oregano salt and pepper

Directions 1. Place a pan over medium heat. Brown in it the sausage with beef for 8 min. Discard the fat. 2. Stir in the rest of the ingredients. Cook them until they start boiling. Put on the lid and let them cook for 15 to 17 min. 3. Serve you pasta pan warm. Garnish it with some chopped herbs. 4. Enjoy.

Pasta Sausage Skillet

67

GILROY

Garlic Spaghetti

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 2 Calories 730.8 Fat 30.8g Cholesterol 165.0mg Sodium 441.9mg Carbohydrates 88.9g Protein 23.8g

Ingredients 8 oz. spaghetti 1 raw egg 5 -8 cloves garlic, peeled and press 4 tbsp butter 1/4-1/3 C. grated parmesan cheese 1 tsp dried sweet basil leaves 1/4 C. chopped parsley fresh ground black pepper

red pepper flakes vegetarian bacon bits parmesan cheese black pepper

Directions 1. Prepare the pasta by following the instructions on the package until it becomes dente. 2. Get a food blender: Combine in it the egg, garlic, butter, grated Parmesan cheese and dried sweet basil. Blend them smooth to make the sauce 3. Get a serving bowl: Toss in it the pasta with the garlic sauce. 4. Adjust the seasoning if the spaghetti sauce. Serve it with some garlic bread. 5. Enjoy.

68

Gilroy Garlic Spaghetti

30-Minute

Spaghetti Skillet

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 486.6 Fat 12.5g Cholesterol 80.4mg Sodium 515.2mg Carbohydrates 60.4g Protein 32.1g

Ingredients 1 lb. ground turkey 2 garlic cloves, minced 1 small green pepper, chopped 1 small onion, chopped 2 C. water

1 (28 oz.) jars traditional style spaghetti sauce 1/2 tsp red pepper flakes 8 oz. uncooked spaghetti, broken into thirds parmesan cheese

Directions 1. Place a large saucepan over medium heat. Cook in it the turkey with garlic, onion and green pepper for 8 min. 2. Add the water with hot pepper flakes, spaghetti sauce, a pinch of salt and pepper. 3. Cook them until they start boiling. Add the spaghetti to the pot. 4. Bring it to a rolling boil for 14 to 16 min or until the pasta is done. 5. Get a mixing bowl: 6. Enjoy.

30-Minute Spaghetti Skillet

69

AUTUMN

Vegetable Roast

Prep Time: 45 mins Total Time: 2 hrs 5 mins Servings per Recipe: 6 Calories 285.7 Fat 16.6g Cholesterol 43.7mg Sodium 515.7mg Carbohydrates 16.2g Protein 19.3g

Ingredients 1 spaghetti squash 1 large carrot, sliced on the diagonal 2 stalks celery, sliced on the diagonal 1 large yellow onion, diced 1 red bell pepper, peeled, seeded and diced 2 tbsp extra virgin olive oil 28 oz. tomatoes, diced, peel and seed) red pepper flakes, minced

1 tsp dried basil 1/2 tsp dried oregano 1 pinch ground allspice 3 garlic cloves, chopped 3/4 lb. part-skim mozzarella cheese 1/2 C. grated parmesan cheese Oil

Directions 1. Put a large pot of water over high heat. Add to it the whole squash and let it cook until it starts boiling. Put on the lid and keep it boiling for 55 min. Place a large pan over medium heat. Heat in it a splash oil. 2. Cook in it the onion with carrot for 6 min. Stir in the rest of the celery with bell pepper, pepper flakes, a pinch of salt and pepper. 3. Cook them for 12 min while stirring them often. Stir in the remaining ingredients. Let the sauce cook for 16 min over low heat. Add the mozzarella with parmesan cheese. 4. Turn off the heat. Drain the squash from the water. Slice it in half and let it cool down completely. 5. Discard the seeds. Use a fork to scrap the squash pulp. Before you do anything, preheat the oven to 350 F. 6. Grease a casserole dish with a cooking spray. Lay half of the spaghetti squash in the greased casserole. Spread over it half of the cheesy veggies mixture. 7. Repeat the process with the remaining mixture. Place the casserole in the oven and let it cook for 32 min. 8. Allow the spaghetti casserole to sit for 5 min then serve it warm. Enjoy. 72

Autumn Vegetable Roast

How to Bake

Prep Time: 30 mins

Spaghetti

Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 549.4 Fat 29.5g Cholesterol 92.7mg Sodium 1609.4mg Carbohydrates 39.8g Protein 31.7g

Ingredients

Directions

1 lb. lean ground beef, browned 1 C. onion 1/2 C. sweet red pepper, chopped 1/2 C. green pepper, chopped 4 -6 garlic cloves, minced 1 tbsp butter 2 (10 oz.) cans rotel 1 (14 1/2 oz.) cans diced tomatoes 8 oz. sliced fresh mushrooms 1 (4 oz.) cans sliced ripe olives, drained 1 1/2 tbsp dried basil 1 1/2 tbsp dried oregano 12 oz. cooked and drained spaghetti 2 C. shredded Mexican blend cheese 2 C. shredded cheddar cheese 1 C. parmesan cheese, shredded 2 (10 3/4 oz.) cans cream of mushroom soup 1/2 C. water 1 tsp salt 1/8 tsp fresh ground pepper paprika

1. Before you do anything, preheat the oven to 350 F. 2. Place a pan over medium heat. Heat in it 1 tbsp of butter. Cook in it the onion with garlic and pepper for 5 min. 3. Stir in the tomatoes, mushrooms, olives, hamburger meat, basil, oregano, salt and pepper. Cook them for 12 to 16 min. 4. Lay half of spaghetti in a casserole dish. Spread it over it half of the meat mixture followed by 2 C. of fiesta blend cheese. 5. Repeat the process to make another layer. Sprinkle the parmesan cheese on top. 6. Get a mixing bowl: Combine in it the soup with water. Pour it all over the spaghetti casserole. 7. Place the casserole in the oven and let it cook for 36 to 42 min. 8. Once the time is up, allow the casserole to sit for 5 min. Serve it warm. 9. Enjoy.

How to Bake Spaghetti

73

ROSA’S

Pasta Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 350.1 Fat 6.5g Cholesterol 22.2mg Sodium 286.0mg Carbohydrates 58.1g Protein 13.9g

Ingredients 250 g spaghetti 1/3 C. peas, frozen 10 cherry tomatoes, quartered 100 g feta cheese 2 tsp pesto sauce 1 tbsp fresh rosemary, minced 1/8 tsp granulated garlic 1/2 tbsp fresh chives, minced

1 tsp oil fresh ground black pepper

Directions 1. 2. 3. 4. 5.

Prepare the pasta by following the instructions on the package for 9 min. Stir in the peas and cook them for an extra 2 to 3 min. Pour the spaghetti and peas in a colander. Let them drain for few minutes. Get a mixing bowl: Toss in it the spaghetti with oil and pesto sauce. Add the herbs, garlic, pepper and salt. Combine them well. Stir in the feta cheese with cherry tomatoes. 6. Place the salad in the fridge and let it sit for at least 1 h then serve it. 7. Enjoy.

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Rosa’s Pasta Salad

Sunny

Squash Gratin

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 129.5 Fat 11.0g Cholesterol 30.0mg Sodium 116.6mg Carbohydrates 5.3g Protein 3.2g

Ingredients 1 medium spaghetti squash 2 tbsp butter 1 small yellow onion, halved and sliced 1/4 tsp red pepper flakes 1 tsp fresh thyme

1/2 C. sour cream 1/2 C. shredded cheddar cheese

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Slice the squash in half. Discard the seeds. Place it a baking dish. Fill 1/4 inch of the dish with water. 3. Place the squash dish in the microwave and let it cook for 12 min on high. 4. Once the time is up, drain the spaghetti squash. Use a fork to scrap the spaghetti. 5. Get a mixing bowl: Toss in it the spaghetti squash with onions, sour cream and half the cheese. 6. Pour the mixture into a casserole dish. Sprinkle over it the remaining cheese. 7. Place the spaghetti casserole in the oven. Let it cook for 16 to 21 min. Serve it warm. 8. Enjoy.

Sunny Squash Gratin

75

BEEF

and Onion Rice

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 6 Calories 269 kcal Fat 10 g Carbohydrates 35.9g Protein 8.5 g Cholesterol 20 mg Sodium 792 mg

Ingredients 1/4 C. butter 1 1/4 C. long-grain rice 2 (10.5 oz.) cans beef consommé 1/2 tsp salt 3/4 C. diced green onions

3/4 C. diced carrots 3/4 C. diced celery 1/4 C. sliced almond

Directions 1. Set your oven to 375 degrees before doing anything else. 2. For 5 mins fry your rice in melted butter until toasted and browned. Add some salt and your consommé over the rice and get everything boiling. Once boiling enter the contents into a baking dish. 3. Cook the rice in the oven for 30 mins. Then add in come almonds, green onions, celery, and carrots to the rice and stir it nicely. Place it back in the oven for 5 more mins. 4. Enjoy.

76

Beef and Onion Rice

Parsley

Butter Rice

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 131 kcal Fat 2.4 g Carbohydrates 24.7g Protein 2.4 g Cholesterol 5 mg Sodium 23 mg

Ingredients 1 tbsp butter 1 C. diced onion 1 clove garlic, minced 1 C. minced green bell pepper 3 1/3 C. water

1 1/2 C. converted rice 1/2 tsp dried parsley 1 bay leaf

Directions 1. 2. 3. 4. 5.

Fry your onions for 5 mins in melted butter until see-through, in a saucepan. Add the garlic into the onions and cook for another 3 mins. Add in bell peppers and cook for 2 more mins. Finally combine with the peppers and onions: water, bay leaf, parsley and rice. Bring everything to a rolling boil and once boiling place a lid on the pot, set the heat to low, and then cook the rice for 22 mins until soft. 6. Let the contents cool for a bit. 7. Enjoy.

Parsley Butter Rice

77

LATIN STYLE

Rice

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 203 kcal Fat 6.3 g Carbohydrates 31.4g Protein 4.1 g Cholesterol 15 mg Sodium 607 mg

Ingredients 3 tbsps butter 1 C. diced onions 1 C. diced green bell pepper 1/2 C. diced celery 1 clove garlic, minced 1 (28 oz.) can minced tomatoes with juice

2 tsps chili powder 2 tsps beef bouillon granules 1/2 tsp salt 3 C. cooked white rice

Directions 1. 2. 3. 4.

78

Stir fry the following in butter: garlic, onions, celery, and green bell peppers for 12 mins. Add in your rice, salt, tomatoes with juice, beef bouillon, and chili powder. Heat until lightly boiling and let the contents simmer for 22 mins until the rice is tender. Enjoy.

Latin Style Rice

Easy

Persian Style Rice

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 404 kcal Fat 10.2 g Carbohydrates 69.5g Protein 7.1 g Cholesterol 24 mg Sodium 812 mg

Ingredients 2 C. uncooked long-grain rice 3/4 tsp crushed saffron threads 4 tbsps butter 6 whole cardamom seeds 4 whole cloves

3 cinnamon sticks 1 onion, chopped 3 C. boiling vegetable broth 1 tsp salt

Directions 1. Soak your rice in a bowl covered in cold water for 32 mins. 2. Get a 2nd bowl, and soak your saffron in 2 tbsps of boiling water. 3. Stir fry your cinnamon, cardamom, and cloves for 3 mins, then combine in onions and fry until they are browned. Once the onions are browned add in your rice and let it simmer for 7 mins. 4. Add in your broth at this point and let it boil. 5. Then add in your saffron water and some salt. Place a lid on the pan and set the heat to low and let the rice cook for 40 mins.

Easy Persian Style Rice

79

BACON, APPLES,

and Mushroom White Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 209 kcal Fat 7g Carbohydrates 28.6g Protein 8.4 g Cholesterol 14 mg Sodium 388 mg

Ingredients 3 C. water 1 1/2 C. uncooked white rice 3 slices turkey bacon 1/2 onion, chopped 2 stalks celery, diced 1 carrot, chopped 1/2 C. peas 1 C. fresh mushrooms, sliced 1/2 C. slivered almonds 1/2 C. raisins

1 Granny Smith apple - peeled, cored and diced 1 C. cooked, chopped turkey meat 1 tsp chicken soup base 3 tbsps soy sauce 1/2 C. chopped parsley ground black pepper to taste

Directions 1. Get a large pot and get some water boiling in it. Then mix in your rice. Once boiling set the heat to low, place a lid on the pot and let the rice cook for 20 mins. 2. Fry your bacon until crispy and remove any excess oils. Then add in your apple, onions, raisins, celery, almonds, mushrooms, peas, and carrots. 3. Continually stir over a lower heat until tender. 4. Finally add in the following: pepper, rice, turkey, parsley, chicken soup base, and soy sauce. Mix everything evenly. 5. Enjoy.

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Bacon, Apples, and Mushroom White Rice

Basmati

Peas and Peanut Rice

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 302 kcal Fat 9.5 g Carbohydrates 45.7g Protein 9g Cholesterol 0 mg Sodium 318 mg

Ingredients 1 C. uncooked basmati rice 2 1/4 C. water 1/2 tsp salt 1/4 tsp ground turmeric 1/2 C. frozen petite peas, thawed

1/2 C. dry roasted peanuts

Directions 1. Bring the following to a rolling boil: turmeric, rice, salt, and water. Once boiling set the heat to low, place a lid on the pot, and let the rice cook for 22 mins. 2. After the cooking time has elapsed add in your peanuts and then your peas. Mix everything nicely. 3. Then serve once the peas have been warmed.

Basmati Peas and Peanut Rice

83

LONGHORN

Beef and Cheddar Rice

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 391 kcal Fat 17.4 g Carbohydrates 33.9g Protein 22 g Cholesterol 69 mg Sodium 771 mg

Ingredients 3 C. water 2 C. uncooked long grain white rice 6 slices turkey bacon 1 1/2 lb ground beef 1 onion, chopped 1/2 green bell pepper, seeded and chopped

1 (28 oz.) can peeled and diced tomatoes 1 1/2 tsps salt 1/4 tsp ground black pepper 1 1/2 C. shredded Cheddar cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Bring the following to a rolling boil: water and rice. 3. Set the heat to low and then place a lid on the pot and let the rice cook for 22 mins until tender. 4. Fry your bacon simultaneously until crispy. 5. Set aside 2 tbsps of oil. Then crumble the bacon. 6. Once the bacon is crumbled remove it from the pan and add in: onions, ground beef, and green peppers. 7. Cook everything until the beef is fully done. 8. Then remove all excess oils and add some pepper and salt for taste. 9. Now grab a casserole dish and put the rice and beef mix into it. 10. Then add bacon, beef mix, bacon oil, and tomatoes. 11. Combine everything nicely. 12. Then garnish the dish with some cheddar. 13. Cook in the oven for 35 mins. 14. Enjoy. 84

Longhorn Beef and Cheddar Rice

West African Style Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 332 kcal Fat 13.4 g Carbohydrates 33.5g Protein 19.8 g Cholesterol 46 mg Sodium 713 mg

Ingredients 1 tbsp olive oil 1 large onion, sliced 2 (14.5 oz.) cans stewed tomatoes 1/2 (6 oz.) can tomato paste 1 tsp salt 1/4 tsp black pepper 1/4 tsp cayenne pepper 1/2 tsp red pepper flakes 1 tbsp Worcestershire sauce

1 tsp chopped fresh rosemary 2 C. water 1 (3 lbs) whole chicken, cut into 8 pieces 1 C. uncooked white rice 1 C. diced carrots 1/2 pound fresh green beans, trimmed and snapped into 1 to 2 inch pieces 1/4 tsp ground nutmeg

Directions 1. Fry your onions in oil until they are see-through. Then add in tomato paste and tomato sauce, rosemary, salt, cayenne, red pepper flakes, and Worchestshire. 2. Bring everything to a rolling boil, then set the heat low, put in the water and the chicken pieces, and place a lid on the pot. Let the chicken simmer for 35 mins. 3. After 35 mins of simmering add in green beans, nutmeg, rice and carrots. 4. Get everything boiling again with high heat and then lower the heat. 5. Place a lid back on the pot and let the rice cook for 27 mins until soft. 6. Enjoy.

West African Style Rice

85

CHILI

and Cilantro Jasmine

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 634 kcal Fat 17.3 g Carbohydrates 84.4g Protein 32.8 g Cholesterol 68 mg Sodium 562 mg

Ingredients 4 tbsps vegetable oil 5 cloves garlic, finely chopped 2 green chilies, diced 2 C. cubed skinless, boneless chicken breast meat 2 C. cooked jasmine rice, chilled 1 tbsp white sugar

1 tbsp fish sauce 1 tbsp soy sauce 2 tsps chopped green onion 2 tbsps chopped fresh basil leaves 5 tbsps chopped fresh cilantro

Directions 1. Fry your garlic in a wok in oil and then add your chicken, and chili peppers. Stir fry until the chicken is fully cooked. 2. Once the chicken is cooked add in: soy sauce, sugar, rice, and fish sauce. Stir fry for 2 mins then add in your cilantro, green onions, and basil cook for another 2 mins. Then enjoy.

86

Chili and Cilantro Jasmine

Coconut

Quinoa

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 12 Calories 347 kcal Fat 13.5 g Carbohydrates 45.5g Protein 14.4 g Cholesterol 0 mg Sodium 602 mg

Ingredients 2 C. quinoa 3 1/2 C. water 1 tbsp salt 2 tbsps coconut oil 1 small onion, chopped 6 cloves garlic, minced 5 large tomatoes, chopped 1 C. water 1 (14 oz.) can coconut milk

1 tbsp molasses 1/4 C. coconut powder 1 (4 inch) cinnamon stick 3 tbsps curry powder 2 tbsps ground coriander 2 C. red lentils salt and pepper to taste 1 bunch fresh cilantro, chopped

Directions 1. Submerge your quinoa in water, in a bowl, for 10 mins. Then remove all the liquid and run the quinoa under fresh cold water. 2. Now boil the quinoa in 3.5 C. of water and 1 tsp of salt for 17 mins. 3. Place a lid on the pan and cook with a lower level of heat. 4. Stir fry your garlic and onions in coconut oil for 7 mins. Then add in the coconut milk and the water, coriander, molasses, curry powder, coconut powder, and cinnamon. 5. Get everything boiling and then add the lentils and cook for 15 mins with a low level of heat. 6. Make sure to stir every 3 to 5 mins. 7. Now add your preferred amount of pepper and salt. Top with cilantro. 8. Layer the lentils over the quinoa. 9. Enjoy.

Coconut Quinoa

87

CAROLINIAN

Chicken

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 726 kcal Fat 43 g Carbohydrates 29.8g Protein 50.9 g Cholesterol 198 mg Sodium 2756 mg

Ingredients 6 C. water 1 tbsp salt 1 onion, chopped 1 (3 lb.) whole chicken 3 1/2 C. chicken broth 1/2 lb. smoked sausage of your choice, sliced

1 C. long-grain white rice 2 tbsp Italian-style seasoning 2 cubes chicken bouillon

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

In a large pan, add the water, salt, onion and chicken and bring to a boil. Cook for about 1 hour. Transfer the chicken into a plate and keep aside to cool. Remove the skin and bones of the chicken. Chop the remaining meat into bite size pieces. With a slotted spoon, skim off the fat from the chicken broth. In a 6-quart pan, add about 3 1/2 C. of the chicken broth, rice, chicken pieces, sausage, herb seasoning and bouillon and cook for about 30 minutes. 8. Reduce the heat to low and simmer, covered till the desired consistency, stirring occasionally.

88

Carolinian Chicken

Rocky

Mount North Carolina Rice

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 331 kcal Fat 10.1 g Carbohydrates 51.9g Protein 8.1 g Cholesterol 14 mg Sodium 1388 mg

Ingredients 2 C. uncooked long-grain white rice 6 C. boiling water 1 tbsp salt 6 slices bacon 2 onions, chopped 1 (8 oz.) can tomato sauce 1 (6 oz.) can tomato paste

1 tbsp white sugar 2 tsp Worcestershire sauce 1 dash hot pepper sauce

Directions 1. Set your oven to 325 degrees F before doing anything else and grease a 2-quart baking dish. 2. In a pan, add the rice, water and salt and bring to a boil. 3. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 4. Meanwhile, heat a large skillet on medium-high heat and cook the bacon for about 10 minutes, turning occasionally. 5. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 6. Drain the grease, reserving about 1 tbsp in the skillet and reduce the heat to medium. 7. In the same skillet, cook the onions for about 5-8 minutes. 8. Stir in the crumbled bacon, tomato sauce, tomato paste, sugar, Worcestershire sauce and hot sauce and bring to a gentle boil. 9. Reduce the heat and simmer for about 10 minutes. 10. Place the cooked rice and bacon mixture into the prepared baking dish and stir to combine. 11. Cover the dish and cook in the oven for about 45 minutes.

Rocky Mount North Carolina Rice

89

CHICKEN

and Rice Carolina Style

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 10 Calories 509.6 Fat 30.0g Cholesterol 92.1mg Sodium 665.7mg Carbohydrates 31.2g Protein 25.8g

Ingredients 12 oz. bacon, chopped 2 C. long-grain rice 4 C. chicken broth, boiling 1 whole chicken, cut up ( 3 1/2 lb.) 4 stalks celery, cut into 1 inch pieces 1 carrot, cut in 1 inch pieces 1 bay leaf

salt and pepper 2 tbsp fresh parsley, chopped

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

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Heat a large skillet and cook the bacon on very low heat till crisp. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Drain the grease, leaving 2 tbsp inside the skillet. In the same skillet, add the rice and cook slowly till browned lightly. Stir in the boiling stock and bring back to a boil. Stir in the chicken, vegetables, bay leaf, salt and pepper. Reduce the heat and simmer, covered for about 30 minutes. Serve hot with a sprinkling of the crumbled bacon and parsley

Chicken and Rice Carolina Style

Mom’s

Brown Rice Dinner

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

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

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

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

Mom’s Brown Rice Dinner

93

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. 94

Mesa Dinner

Pineapple

Pepper Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 623 kcal Fat 34.5 g Carbohydrates 77.5g Protein 20.3 g Cholesterol 20 mg Sodium 781 mg

Ingredients 2 C. uncooked jasmine rice 1 quart water 1/4 C. red curry paste, see appendix 2 (13.5 oz.) cans coconut milk 2 skinless, boneless chicken breast halves - cut into thin strips 3 tbsp fish sauce 1/4 C. white sugar 1 1/2 C. sliced bamboo shoots, drained

1/2 red bell pepper, julienned 1/2 green bell pepper, julienned 1/2 small onion, chopped 1 C. pineapple chunks, drained

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

In a pan, add the rice and water and bring to a boil. Reduce the heat to low and simmer, covered for about 25 minutes. In a bowl, add the curry paste and 1 can of the coconut milk and beat till well combined. Transfer the curry paste mixture into a wok. Add the remaining coconut milk, chicken, fish sauce, sugar, and bamboo shoots and bring to a boil. Cook for about 15 minutes, stirring occasionally. Stir in the bell peppers and onion and cook for about 10 minutes. Remove from the heat and immediately, stir in the pineapple. Serve over the cooked rice.

Pineapple Pepper Curry

95

CHUCK WINE

Roast Stew

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 4 Calories 393 kcal Fat 22.6 g Carbohydrates 9.6g Protein 25 g Cholesterol 90 mg Sodium 866 mg

Ingredients 1 small onion, very thinly sliced 3 1/2 lb boneless beef chuck roast 1 tsp kosher salt 1 tsp freshly ground black pepper 4 large cloves garlic, very thinly sliced 2 C. dry red wine 2 (14.5 oz) cans diced tomatoes, undrained 1 C. beef broth 1 tbsp Worcestershire sauce 1 tbsp dried rosemary

1 tbsp dried oregano 1 tbsp dried basil 2 tsp dried thyme 1 tsp kosher salt 1 tsp freshly ground black pepper 3 tbsp tomato paste (optional)

Directions 1. Lay half of the onion in a greased slow cooker. Sprinkle 1 tsp of kosher salt and black pepper on all the roast. Place it over the onion and top it with garlic. 2. Get a bowl: Stir in it the red wine, diced tomatoes, beef broth, Worcestershire sauce, rosemary, oregano, basil, thyme, 1 tsp kosher salt, and 1 tsp black pepper. 3. Pour the mix all over the roast and put on the lid. Cook the roast stew for 9 h on low. 4. Drain the roast and place it aside. Transfer the sauce in the slow cooker to a heavy saucepan and stir into it the tomato paste. Cook the sauce for 12 min until it thickens. 5. Serve it warm with the roast. 6. Enjoy.

96

Chuck Wine Roast Stew

Mirin Tenderloin Fillets with Brown Sauce and Mushroom

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 872 kcal Fat 76.9 g Carbohydrates 5.2g Protein 34.7 g Cholesterol 229 mg Sodium 189 mg

Ingredients 2 tbsp olive oil 4 (8 oz) beef tenderloin filets Kosher salt and freshly ground black pepper, to taste 3 tbsp unsalted butter 2 tbsp minced fresh ginger 1 tbsp minced fresh garlic 1/2 C. thinly sliced fresh shiitake

mushrooms 3 tbsp sake 2 tbsp mirin (sweetened rice wine) 1 tbsp finely chopped garlic chives 3/4 C. unsalted butter

Directions 1. Before you do anything set the oven to 400 F. 2. Place a large pan over medium heat and heat the oil in it. Sprinkle some salt and pepper over the tenderloin fillets. 3. Brown them in the pan for 4 min on each side. Place the pan with the fillet to the oven and cook them for 14 min. Place them aside to rest for 6 min. 4. Place a heavy saucepan over medium heat. Cook in it 3 tbsp of butter until it melts. Add the garlic with ginger and cook them for 2 min. 5. Stir in the mushroom and cook them for 5 min. Add the mirin with sake and cook them until they liquid reduces by half. 6. Place another saucepan over medium heat. Cook in it the butter until it melts and become brown for 7 min. Season it with some salt and pepper. 7. Spoon the hot brow brown over the fillets and serve them with the mushroom gravy. 8. Enjoy.

Mirin Tenderloin Fillets with Brown Sauce and Mushroom

97

DRUNK MUSHROOM

Roast

Prep Time: 1 hr Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 167.6 Fat 9.2 g Cholesterol 37.1 mg Sodium 816 mg Carbohydrates 4.7 g Protein 14.2 g

Ingredients 1 1/2 lbs boneless bottom round roast 1 envelope dry onion soup mix 5 oz red wine 2 (14 oz) cans beef broth 1 C. thinly sliced carrot 1 stalk celery (sliced thin)

4 baby portabella mushrooms (thinly sliced) salt and pepper

Directions 1. Before you do anything set the oven to 350 F. 2. Get a mixing bowl: Add the onion soup, half the beef broth, and the wine. Whisk them well. Season the roast with some salt and pepper. 3. Place the beef in a roasting pan and pour the soup mix all over it. Cook it in the oven until it is done to your liking. 4. Place a pan over medium heat. Heat in it 2 tbsp of oil. Cook in it the celery with carrot for 3 min. Stir in the mushroom and cook them for 3 min. 5. Pour in the drippings and remaining soup mix from the roast with canned broth. Cook the mix until it becomes thick to make the sauce. 6. Serve your sauce hot with the roast. 7. Enjoy.

98

Drunk Mushroom Roast

Rosy Garlic

Prep Time: 5 mins

Roast

Total Time: 24 hrs 5 mins Servings per Recipe: 6 Calories 529.3 Fat 32.3 g Cholesterol 161.6 mg Sodium 446.1 mg Carbohydrates 0.7 g Protein 55.1 g

Ingredients 3 1/2 lbs rump roast 3 beef bouillon cubes, crushed 1 tbsp fresh rosemary, chopped 1/2 tsp garlic powder

seasoning salt pepper

Directions 1. Get a slow cooker: Grease it and place in it the roast. Brush the roast with some olive oil. 2. Get a small bowl: Mix in it the rest of the ingredients and sprinkle them over the roast. Put on the lid and cook it for 25 h on low. Serve your roast warm. 3. Enjoy.

Rosy Garlic Roast

99

PROSCIUTTO

Beef Roast

Prep Time: 15 mins Total Time: 4 hrs 14 mins Servings per Recipe: 4 Calories 731 Fat 55.8 g Cholesterol 172.5 mg Sodium 278.7 mg Carbohydrates 2.3 g Protein 46.7 g

Ingredients 2 tbsp olive oil 2 tbsp chopped fresh thyme 2 garlic cloves, chopped 1 tbsp tomato paste 1 kg beef pocket roast 8 slices prosciutto

1/2 C. red wine 1/2 C. beef stock

Directions 1. Before you do anything set the oven to 130 F. 2. Get a small bowl: Add the thyme, oil, garlic and tomato paste. Mix them well. Coat the beef with the mix. 3. Wrap the prosciutto around the roast and secure it with a kitchen twine. Place it in a large greased oven proof pan and brown it for 5 min on each side. 4. Stir in the stock with wine and place a piece of foil over the roast loosely. Place it in the oven and cook it for 4 h 10 min. Serve it warm. 5. Enjoy.

102

Prosciutto Beef Roast

Greek

Roast

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 589.9 Fat 46.6 g Cholesterol 129.9 mg Sodium 290.5 mg Carbohydrates 2.4 g Protein 38.7 g

Ingredients 1 (2 -2 1/2 lb) center cut beef tenderloin 6 tbsp extra virgin olive oil, for coating roasts, plus 3 tbsp for sauce 2 tbsp of grill seasoning 5 whole roasted red peppers, from jars, coarsely chopped, well drained and pat dry 2 garlic cloves

1 C. flat leaf parsley 1 C. good quality pitted black olives, such as kalamata, drained well

Directions 1. Before you do anything set the oven to 500 F. 2. Brush the beef with some olive oil then sprinkle the grill seasoning all over it. Put on it in a roasting pan and coo it for 12 min. 3. Lower the oven heat to 350 F and cook it for 32 min. 4. Get a food processor: Add the bell pepper with garlic, olives, parsley, a pinch of salt and pepper. Blend them smooth. Add 3 tbsp of olive oil and blend them again. 5. Allow the roast to rest for 12 min then serve it with the roasted pepper sauce. 6. Enjoy.

Greek Roast

103

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.

104

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

105

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

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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. 

108

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

109

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.

112

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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