Ethnic Recipes: Delicious Ethnic Cooking with Easy Ethnic Recipes from All-Over the World [2 ed.]

Table of contents :
Table of Contents
Kerala Curry
Southern Thai Curry
Priyanka’s Butter Chicken
How to Make Chicken Tikka Masala
Grilled Chicken Tandoori
Classical Chicken Korma
Jamaican Coconut Curry
Apple Quinoa Curry
Moroccan Curry
Summer Mint Curry
Jamaican Curry Chicken I
Jamaican Curry Chicken II
Classical Pad Thai Noodles I
A Pesto From Thailand
Filipino Oxtail Stew
La Sa Ga
Chicken Lo Mein
Orange Chicken and Broccoli II
Beef and Broccoli I
Authentic Fried Rice
Kung Pao Chicken
Herbed Grilled Chicken Breasts
Saucy Moroccan Meatballs Tagine
Casablanca Chicken
Moroccan Baked Lamb
Traditional Chicken and Raisins Stew from Morocco
Sweet Potato Stew
Basmati Pilaf
Full Moroccan Dinner
Minty Lamb Chops
Orangy Chicken Stew
Traditional Lamb Couscous
Quinoa Pilaf
Greek Style Minty Potato Bake
Greek Couscous
Greek Lamb Souvlaki
Shrimp with Feta and Tomatoes
Fattoush
Lebanese Baked Eggplant
Lebanese Lemon Lentil Soup
Tabouli
Iskender Kebabs
Moussaka
Beef Stew
Kushari I
Kushari II
North African Lentils
Egyptian Fava Beans
Breakfast Eggs in Turkey
Shakshouka
Northern Indian Chickpeas
Sabji
Authentic Saag
Kebabs From Mumbai
Ginger Coconut Curry Chicken
The Simplest Authentic Samosas
Easy Ethnic Chai Tea
Curry Russets Indian Style
Basmaati Rice 101
Spicy Beef Roast Hyderabadi Inspired
Kerala Salmon
Sambar
Mumbai Breakfast
Paneer

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Ethnic Recipes Delicious Ethnic Cooking with Easy Ethnic Recipes from All-Over the World

By BookSumo Press All rights reserved

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Table of Contents Kerala Curry 9 Southern Thai Curry 12 Priyanka’s Butter Chicken 13 How to Make Chicken Tikka Masala 14 Grilled Chicken Tandoori 15 Classical Chicken Korma 16 Jamaican Coconut Curry 17 Apple Quinoa Curry 20 Moroccan Curry 21 Summer Mint Curry 23 Jamaican Curry Chicken I 25 Jamaican Curry Chicken II 26 Classical Pad Thai Noodles I 27 A Pesto From Thailand 30

Filipino Oxtail Stew 31 La Sa Ga 32 Chicken Lo Mein 33 Orange Chicken and Broccoli II 34 Beef and Broccoli I 35 Authentic Fried Rice 36 Kung Pao Chicken 37 Herbed Grilled Chicken Breasts 40 Saucy Moroccan Meatballs Tagine 41 Casablanca Chicken 42 Moroccan Baked Lamb 43 Chicken and Raisins Stew from Morocco 44 Sweet Potato Stew 45 Basmati Pilaf 46 Full Moroccan Dinner 47

Minty Lamb Chops 50 Orangy Chicken Stew 51 Traditional Lamb Couscous 52 Quinoa Pilaf 54 Greek Style Minty Potato Bake 55 Greek Couscous 56 Greek Lamb Souvlaki 57 Shrimp with Feta and Tomatoes 60 Fattoush 61 Lebanese Baked Eggplant 62 Lebanese Lemon Lentil Soup 63 Tabouli 65 Iskender Kebabs 66 Moussaka 67 Beef Stew 70

Kushari I 71 Kushari II 72 North African Lentils 73 Egyptian Fava Beans 74 Breakfast Eggs in Turkey 75 Shakshouka 76 Northern Indian Chickpeas 77 Sabji 80 Authentic Saag 81 Kebabs From Mumbai 82 Ginger Coconut Curry Chicken 83 The Simplest Authentic Samosas 84 Easy Ethnic Chai Tea 86 Curry Russets Indian Style 87 Basmaati Rice 101 90

Spicy Beef Roast Hyderabadi Inspired 91 Kerala Salmon 92 Sambar 93 Mumbai Breakfast 94 Paneer 95

Kerala Curry

Prep Time: 40 mins Total Time: 1 hr Servings per Recipe: 8 Calories 542 kcal Fat 39.3 g Carbohydrates 29.7g Protein 18.4 g Cholesterol 60 mg Sodium 66 mg

Ingredients 1 (3 lb.) chicken, cut into pieces 1/4 C. vegetable oil 2 onions, chopped 8 cloves garlic, chopped 1/4 C. mild curry powder 2 tbsp hot curry powder

1 tsp ground black pepper salt to taste 5 russet potatoes, peeled and cut into 1-inch pieces

Directions 1. In a large pan, add the chicken and enough water to cover and bring to a boil. 2. Reduce the heat to medium and simmer for about 20 minutes. 3. Meanwhile in a large skillet, heat the vegetable oil on medium heat and sauté the onion and garlic for about 5 minutes. 4. Stir in both curry powders, black pepper and salt and sauté for about 5 minutes. 5. Transfer the onion mixture into the pan with the chicken. 6. Stir in the potatoes and simmer for about 20 minutes.

Kerala Curry

9

SOUTHERN THAI

Curry

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 4 Calories 409 kcal Fat 28.4 g Carbohydrates 18.3g Protein 23.1 g Cholesterol 69 mg Sodium 868 mg

Ingredients 2 tsp curry powder 1 tsp curry paste, see appendix 1 (13.5 oz.) can coconut milk 2 tbsp fish sauce 1 tbsp packed brown sugar 1 C. chicken stock 4 chicken thighs, cut into bite size pieces

1/2 C. frozen peas 1/2 C. chopped green bell pepper 1/2 C. chopped carrot 1 tbsp cornstarch 2 tbsp chicken stock 3/4 C. chopped fresh pineapple

Directions 1. Heat a pan on medium-low heat and sauté the curry powder and curry paste for about 2 minutes. 2. Stir in the coconut milk, fish sauce, brown sugar, and 1 C. of the chicken stock and increase the heat to medium-high. 3. Add the chicken thighs, peas, peppers and carrots and bring to a boil. 4. Reduce the heat to low and simmer for about 25 minutes. 5. In a small bowl, dissolve 1 tbsp of the cornstarch in 2 tbsp of the cold chicken stock. 6. Add the cornstarch mixture into the curry, stirring continuously. 7. Stir in the pineapple and simmer for about 5 minutes

12

Southern Thai Curry

Priyanka’s

Butter Chicken (Murgh Makhani)

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 659 kcal Fat 43 g Carbohydrates 34.3g Protein 37.2 g Cholesterol 189 mg Sodium 1507 mg

Ingredients 2 tsp dried red chili pepper, crushed 1/4 tsp ground cinnamon 1/4 tsp ground nutmeg 1/4 tsp ground cloves 1 1/2 tsp garam masala 1 1/2 tsp salt 1 1/2 tsp minced ginger 2 cloves garlic, crushed 5 Roma tomatoes, seeded, diced 1/2 C. plain yogurt

1 lb. skinless, boneless chicken breast, cut into 2-inch cubes 1/2 C. butter 2 red bell peppers, sliced 2 onions, thinly sliced 1/4 C. heavy whipping cream 2 tbsp chopped fresh coriander

Directions 1. In a large bowl, add the ground red chili peppers, cinnamon, nutmeg, cloves, garam masala, salt, ginger, garlic, tomatoes and yogurt and mix till well combined. 2. Add the chicken cubes and coat with the mixture generously. 3. Refrigerate to marinate for about 30-60 minutes. 4. In a large skillet, melt the butter on medium heat and cook the bell pepper slices and onion until the onion for about 5-7 minutes, stirring occasionally. 5. Add the chicken with the marinade and cook for about 5-10 minutes, stirring continuously. 6. Increase the heat to medium-high and stir in the cream and coriander. 7. Bring to boil, stirring continuously and remove from the heat. 8. Serve immediately.

Priyanka’s Butter Chicken

13

HOW TO MAKE

Chicken Tikka Masala

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

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

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

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

14

How to Make Chicken Tikka Masala

Grilled

Chicken Tandoori

Prep Time: 10 mins Total Time: 8 hrs 55 mins Servings per Recipe: 8 Calories 349 kcal Fat 20.5 g Carbohydrates 5.4g Protein 34.2 g Cholesterol 120 mg Sodium 618 mg

Ingredients 2 (6 oz.) containers plain yogurt 2 tsp kosher salt 1 tsp black pepper 1/2 tsp ground cloves 2 tbsp freshly grated ginger 3 cloves garlic, minced 4 tsp paprika

2 tsp ground cumin 2 tsp ground cinnamon 2 tsp ground coriander 16 chicken thighs olive oil spray

Directions 1. In a bowl, add the yogurt, salt, pepper, cloves, ginger, garlic, paprika, cumin, cinnamon and coriander and mix till well combined. 2. Rinse the chicken under cold water and with the paper towels, pat dry. 3. In a large resealable plastic bag, add the chicken thighs and yogurt mixture. 4. Seal the bag after squeezing out the excess air. 5. Shake the bag to coat evenly. 6. Refrigerate for about 8 hours or overnight, flipping the bag occasionally. 7. Set your outdoor grill for direct medium heat. 8. Remove the chicken from the bag and discard the marinade. 9. With the paper towels, wipe off the excess marinade. 10. Spray the chicken pieces with the olive oil spray. 11. Cook the chicken thighs on the grill for about 2 minutes per side. 12. Now, arrange the chicken thighs over the indirect heat and cook for about 35-40 minutes.

Grilled Chicken Tandoori

15

CLASSICAL

Chicken Korma

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 398 kcal Fat 27.5 g Carbohydrates 13.4g Protein 25.3 g Cholesterol 95 mg Sodium 477 mg

Ingredients 1/4 C. cashew halves 1/4 C. boiling water 3 cloves garlic, peeled 1 (1/2 inch) piece fresh ginger root, peeled and chopped 3 tbsp vegetable oil 2 bay leaves, crumbled 1 large onion, minced 1 tsp ground coriander 1 tsp garam masala 1 tsp ground cumin

1 tsp ground turmeric 1 tsp chili powder 3 skinless, boneless chicken breast halves - diced 1/4 C. tomato sauce 1 C. chicken broth 1/2 C. heavy cream 1/2 C. plain yogurt 1 tsp cornstarch, mixed with equal parts water

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

In a small bowl, soak the cashews in the boiling water for about 15-20 minutes. In a food processor, add the garlic and ginger and pulse till smooth. In a wok, heat the oil on medium heat and sauté the bay leaves for about 30 seconds. Stir in the onion and cook for about 3-5 minutes. Stir in the garlic paste, coriander, garam masala, cumin, turmeric and chili powder. Stir in the chicken and cook for about 5 minutes. Stir in the tomato sauce and chicken broth. Reduce the heat and simmer, covered for about 15 minutes, stirring occasionally. Meanwhile in a food processor, add the cashews with the soaking water, cream and yogurt and pulse till smooth. 10. Stir the cashew mixture in the curry and simmer for about 15 minutes, stirring occasionally. 11. Stir in the cornstarch mixture and cook for about 1-2 minutes. 16

Classical Chicken Korma

Jamaican

Coconut Curry

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 4 Calories 398 kcal Fat 20.4 g Carbohydrates 31.1g Protein 26.5 g Cholesterol 58 mg Sodium 179 mg

Ingredients 2 medium mangoes, peeled and sliced, divided 1 (10 oz.) can coconut milk 4 tsp vegetable oil 4 tsp spicy curry paste, see appendix 14 oz. skinless, boneless chicken breast halves - cut into cubes

4 medium shallots, sliced 1 large English cucumber, seeded and sliced

Directions 1. In a blender, add half of the mango slices and coconut milk and pulse till smooth. 2. In a large pan, heat the oil on medium-high heat and sauté the curry paste for about 1 minute. 3. Add the chicken and shallot and cook for about 5 minutes. 4. Stir in the mango puree and cook till heated completely. 5. Stir in the remaining mango slices and cucumber and serve immediately.

Jamaican Coconut Curry

17

APPLE

Quinoa Curry

Prep Time: 30 mins Total Time: 4 hrs 30 mins Servings per Recipe: 6 Calories 185 kcal Fat 3.1 g Carbohydrates 14.4g Protein 24.4 g Cholesterol 59 mg Sodium 75 mg

Ingredients 1 1/2 lb. diced chicken breast meat 3/4 C. chopped onion 1 1/4 C. chopped celery 1 3/4 C. chopped Granny Smith apples 1 C. chicken broth

1/4 C. nonfat milk 1 tbsp curry powder 1/4 tsp paprika 1/3 C. quinoa

Directions 1. In a slow cooker, add the chicken, onion, celery, apple, chicken broth, milk, curry powder and paprika and stir till well combined. 2. Set the slow cooker on Low and cook, covered for about 4-5 hours. 3. In the 35 minutes of the cooking, stir in the quinoa. 4. Serve hot.

20

Apple Quinoa Curry

Moroccan Curry

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 5 Calories 760 kcal Fat 34.5 g Carbohydrates 69.7g Protein 42.3 g Cholesterol 109 mg Sodium 741 mg

Ingredients 2 tbsp smoked paprika 1 tbsp chili powder 7 1/2 tsp curry powder 4 1/2 tsp onion powder 1 1/4 tsp salt 1 tsp garlic powder 1/4 tsp ground black pepper 1/4 tsp rubbed sage 1 pinch ground ginger (optional) 2 tbsp fresh lemon juice 1/2 C. chicken broth 1/4 C. vegetable oil 1 (2 1/2 lb.) whole chicken, rinsed and patted dry

1 C. chicken broth 3 C. water 2 tbsp fresh lemon juice 2 tbsp butter 2 1/4 C. dry couscous 1 tbsp curry powder 2 tsp onion powder 2 tsp smoked paprika 1/2 tsp rubbed sage 1/4 tsp garlic powder 1 bay leaf

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a bowl, add 2 tbsp of the smoked paprika, chili powder, 7 1/2 tsp of the curry powder, 4 1/2 tsp of the onion powder, salt, 1 tsp of the garlic powder, black pepper, 1/4 tsp of the sage, ginger, 2 tbsp of the lemon juice, 1/2 C. of the chicken broth and vegetable oil and mix till a paste forms. 3. Rub a little of the paste on the in the cavity of the chicken evenly. 4. Rub the remaining paste over the chicken evenly, placing it under the skin where you can. 5. Arrange the chicken into a roasting pan. 6. Cook in the oven for about 90 minutes. Moroccan Curry

21

7. In a large pan, add 1 C. of the chicken broth, water, 2 tbsp of the lemon juice and butter and bring to a boil. 8. In a large bowl, mix together the couscous 1 tbsp of the curry powder, 2 tsp of the onion powder, 2 tsp of the paprika, 1/2 tsp of the sage, 1/4 tsp of the garlic powder and bay leaf. 9. Stir the couscous mixture in the broth mixture and cook for about 3 minutes. 10. Remove from the heat and keep aside covered till serving. 11. Serve the chicken with the couscous.

22

Summer

Mint Curry

Prep Time: 1 hr Total Time: 3 hrs 45 mins Servings per Recipe: 8 Calories 552 kcal Fat 38.4 g Carbohydrates 28.9g Protein 28.9 g Cholesterol 59 mg Sodium 612 mg

Ingredients 1/2 C. dried red chili peppers, stems and seeds removed 1/2 C. boiling water 2 C. grated fresh coconut 2 tbsps ground coriander 2 tbsps ground cumin 2 tbsps fennel seeds 1/4 C. peanut oil, divided 1/3 C. sliced almonds 5 stalks lemon grass, trimmed and thinly sliced 1 whole head garlic, cloves peeled and crushed 5 shallots, peeled and roughly diced 1/2 C. peeled and diced fresh ginger root 3 (1 1/2 inch) pieces fresh turmeric root, peeled and roughly diced

water, or as needed 3 tbsps whole star anise pods 2 (2 inch) sticks cinnamon 2 tbsps whole cloves 2 tbsps whole cardamom pods 1/2 C. diced fresh mint, stems reserved 1/2 C. water 2 lbs boneless, skinless chicken breast halves, cubed 2 tsps kosher salt 1 (14 oz.) can coconut milk 1 lime, juiced 1 pinch kosher salt to taste

Directions 1. Let your chilies sit in boiling water (1/2 C.) for 40 mins. Then remove the liquids. 2. Begin to toast your coconut for 6 mins while stirring then place the coconut in a bowl. 3. Toast your fennel seeds, cumin, and coriander for 2 mins then place the toasted spices to the side. 4. Get your food processor and puree the following: fennel seeds, 2 tbsp peanut oil, cumin, toasted coconut, and coriander. 5. Once the mix is smooth add: turmeric, chili, ginger, almonds, shallots, garlic, and lemon grass. Summer Mint Curry

23

6. Continue to puree everything to form a paste. Then add a tbsp of water or 2 if you would like to make the mix smoother. 7. Now add the rest of the peanut oil (2 tbsp) to a frying pan and being to get it hot. Add the mint stems, star anise, cardamom pods, cinnamon sticks and cloves to the oil. 8. Let the spice fry for 3 mins. 9. Now remove all the spices and throw them away. 10. Add the puree to the seasoned oil and cook the mix for 4 mins then add: 2 tsps kosher salt, 1/2 C. water, and the chicken. 11. Cook the chicken for about 12 mins until it is fully done then add in the coconut milk. 12. Get everything boiling and once the mix is boiling, set the heat to low, and let the mix gently cook for 75 mins. 13. Now add the lime juice, mint leaves, and some more salt. 14. Cook everything for 3 more mins. 15. Enjoy.

24

Jamaican

Curry Chicken I

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 348 kcal Carbohydrates 13.8 g Cholesterol 103 mg Fat 20.3 g Protein 27.8 g Sodium 1353 mg

Ingredients 1/4 C. curry powder, divided 2 tbsps garlic powder 1 tbsp seasoned salt 1 tbsp onion powder 2 tsps salt 1 sprig fresh thyme, leaves stripped 1 pinch ground allspice, or more to taste salt and ground black pepper to taste 2 1/4 lbs whole chicken, cut into pieces 3 tbsps vegetable oil

3 C. water 1 potato, diced 1/2 C. chopped carrots 2 scallions (green onions), chopped 1 (1 inch) piece fresh ginger root, minced 1 Scotch bonnet chili pepper, chopped, or to taste

Directions 1. Get a bowl and combine the following: pepper, 2 tbsps curry, salt, garlic powder, allspice, seasoned salt, thyme, onion powder. 2. Cover your chicken with the dry seasoning evenly. 3. Get a frying pan. Get 2 tbsps of curry and oil hot. Heat for 2 mins. 4. Mix in in chicken. Set heat to medium and combine carrot, water, potato, chili pepper, ginger, and scallions. 5. Place a lid on pan and let chicken simmer for 40 mins. Temp should be 165 degrees. Set chicken aside. Let the gravy get thicker if you like, by continuing to heat, otherwise serve. 6. Enjoy.

Jamaican Curry Chicken I

25

JAMAICAN

Curry Chicken II

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

Ingredients 1/4 C. vegetable oil 1 onion, chopped 1 tomato, chopped 1 garlic clove, chopped 2 tbsps Jamaican-style curry powder, see appendix 2 slices habanero pepper (optional)

1/4 tsp ground thyme 2 skinless, boneless chicken breast halves, cut into 1 1/2-inch pieces 1 C. water 1/2 tsp salt, or to taste

Directions 1. Get a frying pan. Get veggie oil hot. 2. Stir fry habaneros, onion, thyme, tomato, curry powder, and garlic for 7 mins. Add chicken and fry for 5 mins. 3. Add water to the onions and chicken, and set heat to low. Place a lid on pan. Let everything lightly boil for 30 mins. 4. Enjoy.t.

26

Jamaican Curry Chicken II

Classical

Pad Thai Noodles I

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 4 Calories 397 kcal Carbohydrates 39.5 g Cholesterol 41 mg Fat 23.3 g Protein 13.2 g Sodium 1234 mg

Ingredients 2/3 cup dried rice vermicelli 1/4 cup peanut oil 2/3 cup thinly sliced firm tofu 1 large egg, beaten 4 cloves garlic, finely chopped 1/4 cup vegetable broth 2 tbsps fresh lime juice 2 tbsps soy sauce 1 tbsp white sugar 1 tsp salt

1/2 tsp dried red chili flakes 3 tbsps chopped peanuts 1 pound bean sprouts, divided 3 green onions, whites cut thinly across and greens sliced into thin lengths - divided 3 tbsps chopped peanuts 2 limes, cut into wedges for garnish

Directions 1. Put rice vermicelli noodles in hot water for about 30 minutes before draining the water. 2. Cook tofu in hot oil until golden brown before draining it with paper tower. 3. Reserve 1 tbsp of oil for later use and cook egg in the remaining hot oil until done, and set them aside for later use. 4. Now cook noodles and garlic in the hot reserved oil, while coating them well with this oil along the way. 5. In this pan containing noodles; add tofu, salt, chili flakes, egg and 3 tbsps peanuts, and mix all this very thoroughly. 6. Also add bean sprouts and green onion into it, while reserving some for the garnishing purposes. 7. Cook all this for two minutes before transferring to a serving platter. 8. Garnish this with peanuts and the reserved vegetables before placing some lime wedges around the platter to make this dish more attractive. 9. Serve. Classical Pad Thai Noodles I

27

A PESTO

From Thailand

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 12 Calories 84 kcal Carbohydrates 3.4 g Cholesterol 0 mg Fat 7.4 g Protein 1.9 g Sodium 197 mg

Ingredients 1 bunch cilantro 1/4 cup peanut butter 3 cloves garlic, minced 3 tbsps extra-virgin olive oil 2 tbsps minced fresh ginger

1 1/2 tbsps fish sauce 1 tbsp brown sugar 1/2 tsp cayenne pepper

Directions 1. Put all the ingredients that are mentioned above in a blender and blend it until you see that the required smoothness is achieved.

30

A Pesto From Thailand

Filipino

Oxtail Stew

Prep Time: 2 hrs 20 mins Total Time: 2 hrs 35 mins Servings per Recipe: 6 Calories 395 kcal Carbohydrates 14.9 g Cholesterol 125 mg Fat 21 g Protein 40.1 g Sodium 683 mg

Ingredients 1 1/2 pounds beef oxtail, cut into pieces 1 large onion, quartered 2 cloves garlic, chopped 1 tsp salt 1/2 tsp ground black pepper, or to taste 1 large eggplant, cut into 2-inch chunks

1/2 head bok choy, cut into 1-inch pieces 1/2 pound fresh green beans, trimmed and snapped into 2-inch pieces 1/4 cup peanut butter, or as needed to thicken sauce

Directions 1. Bring the mixture of oxtail pieces, pepper, garlic and salt to boil in water before cooking it for two hours over medium heat. 2. Now add eggplant, green beans and bok choy into this mixture before cooking it for another 20 minutes or until the vegetables you just added are tender. 3. Add a mixture of peanut butter and some broth into the stew just before you serve it.

Filipino Oxtail Stew

31

LA SA GA

(Authentic Vietnamese Soup)

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 333 kcal Carbohydrates 41.8 g Cholesterol 15 mg Fat 13.5 g Protein 15.1 g Sodium 1710 mg

Ingredients 3 tbsps peanut oil 1 cup diced onion 3 tbsps minced garlic 1 cup coconut milk, divided 1 tbsp red curry paste, or more to taste 2 cooked chicken breast halves, shredded

8 cups chicken stock 6 tbsps soy sauce, or to taste 1/4 cup fish sauce, or to taste 1 1/2 pounds angel hair pasta 1/4 cup chopped fresh basil, or to taste

Directions 1. Cook onion and garlic in hot oil for about four minutes before adding coconut milk and stirring it continuously for about two minutes. 2. Now add curry paste and stir it well for about two more minutes. 3. Introduce chicken stock into the pan and cook it for about four minutes after turning up the heat to medium. 4. Cook it for another four minutes after adding the remaining coconut milk. 5. Stir in angel hair pasta before covering up the pot and cooking it for ten more minutes. 6. Add basil before serving.

32

La Sa Ga

Chicken

Lo Mein

Prep Time: 40 mins Total Time: 2 hrs 15 mins Servings per Recipe: 4 Calories 603 kcal Fat 14.9 g Carbohydrates 78.9g Protein 38.3 g Cholesterol 62 mg Sodium 2177 mg

Ingredients 4 skinless, boneless chicken breast halves - cut into thin strips 5 tsps white sugar, divided 3 tbsps rice wine vinegar 1/2 C. soy sauce, divided 1 1/4 C. chicken broth 1 C. water 1 tbsp sesame oil 1/2 tsp ground black pepper 2 tbsps cornstarch

1 (12 oz.) package uncooked linguine pasta 2 tbsps vegetable oil, divided 2 tbsps minced fresh ginger root 1 tbsp minced garlic 1/2 lb fresh shiitake mushrooms, stemmed and sliced 6 green onions, sliced diagonally into 1/2 inch pieces

Directions 1. 2. 3. 4. 5.

Get a bowl, mix: 1/4 C. soy sauce, chicken, 1.5 tbsps vinegar, and 2.5 tsps sugar. Place a covering of plastic around the bowl and put everything in the fridge for 60 mins. Get a 2nd bowl, mix: black pepper, broth, sesame oil, and water. Now combine both bowls. Get a 3rd bowl and mix a small amount of the contents from the 2nd bowl with your cornstarch until everything is smooth. 6. Then combine everything together into 1 bowl. 7. Boil your pasta in water and salt for 9 mins, then remove all the liquids. 8. At the same time begin to stir fry your chicken in 1 tbsp of veggie oil for 6 mins and then place it to the side. 9. Add in the rest of the oil and fry the following for 2 mins: green onions, ginger mushrooms, and garlic. 10. Combine in the cornstarch mix and the chicken and cook everything for 3 mins until it all becomes thick. Now add the pasta and toss the contents. Enjoy. Chicken Lo Mein

33

ORANGE

Chicken and Broccoli II

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 380 kcal Fat 14 g Carbohydrates 33.1g Protein 31.7 g Cholesterol 68 mg Sodium 938 mg

Ingredients 1/2 C. orange juice 3 tbsps soy sauce 3 cloves garlic, diced 1 tbsp grated orange zest 1 tsp ground ginger 1/2 tsp red pepper flakes (optional) 3 tbsps vegetable oil 4 skinless, boneless chicken breast halves, thinly sliced

1/2 C. chicken broth 2 tbsps cornstarch 1 (16 oz.) package frozen stir-fry vegetables 1 C. sugar snap peas 1 C. broccoli florets 1 C. sliced carrot

Directions 1. 2. 3. 4. 5.

Get a bowl, combine: pepper flakes, orange juice, ginger, soy sauce, orange zest, and garlic. Get your oil hot and then begin to stir fry your chicken and orange mix for 12 mins. Get a 2nd bowl, combine: the cornstarch and broth. Add this mix to the chicken, gradually, to make the sauce thicker. Once the mix has reached a consistency that you prefer add: carrots, veggies, broccoli, and snap peas. 6. Continue frying and stirring the contents for 9 more mins. 7. Enjoy.

34

Orange Chicken and Broccoli II

Beef

and Broccoli I

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 665 kcal Carbohydrates 104.6 g Cholesterol 39 mg Fat 13.8 g Protein 30.5 g Sodium 1594 mg

Ingredients 2 cups brown rice 4 cups water 2 tbsps cornstarch 2 tsps white sugar 6 tbsps soy sauce 1/4 cup white wine 1 tbsp minced fresh ginger 1 pound boneless beef round steak, cut into thin strips 1 tbsp vegetable oil

3 cups broccoli florets 2 carrots, thinly sliced 1 (6 ounce) package frozen pea pods, thawed 2 tbsps chopped onion 1 (8 ounce) can sliced water chestnuts, undrained 1 cup Chinese cabbage 2 large heads bok choy, chopped 1 tbsp vegetable oil

Directions 1. Get your rice boiling in water, set the heat to low, cover the pan, and let the rice cook for 40 mins until done. 2. Get a bowl, combine the following ingredients: soy sauce, cornstarch, wine, and sugar. 3. Mix everything evenly then add the ginger and beef to the marinade. 4. Get a wok and heat 1 tsp oil. 5. Begin to stir fry for 1 min: onions, broccoli, pea pods, and carrots. 6. Mix in: bok choy, Chinese cabbage, and the water chestnuts. 7. Place a lid on the pan and let everything fry for 4 mins. 8. Now remove everything from the pan and add in 1 tsp oil. 9. Begin to fry the beef for 4 mins. Then add the veggies back into the mix and continue frying everything for 3 more mins. 10. Enjoy with cooked brown rice.

Beef and Broccoli I

35

AUTHENTIC

Fried Rice

Prep Time: 25 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 415 kcal Carbohydrates 12.6 g Cholesterol 64.8g Fat 12.9 g Protein 562 mg Sodium 415 kcal

Ingredients 2 C. uncooked white rice 4 C. water 4 dried shiitake mushrooms, cleaned 1 C. hot water 1/2 lb ground chicken 1 tbsp soy sauce 1 tsp sesame oil 1 pinch white pepper 2 tbsps vegetable oil

3 cloves garlic, sliced 2 links lop chong (Chinese-style sausage), thinly sliced 1 tbsp dark soy sauce 4 green onions, diced 2 eggs, lightly beaten

Directions 1. Get your rice boiling in 4 C. of water. 2. Once the mix is boiling set the heat to low, place a lid on the pot, and let the rice cook for 22 mins. 3. Now begin to soak your mushrooms in hot water for 12 mins. Then dice the mushrooms and keep the liquid. 4. Get a bowl, combine: chicken, white pepper, sesame oil, and soy sauce 5. Begin to stir fry your garlic in veggie oil for 4 mins then add: sausage, mushrooms, and chicken. 6. Stir the mix until the chicken is fully done then add in: the rice, mushroom liquid, green onions, and soy sauce. 7. Continue stir frying until everything is coated with sauce. 8. Then add the eggs on top of everything and keep stir frying until the eggs are firm. 9. Enjoy.

36

Authentic Fried Rice

Kung

Pao Chicken

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 437 kcal Fat 23.3 g Carbohydrates 25.3g Protein 34.4 g Cholesterol 66 mg Sodium 596 mg

Ingredients 1 lb skinless, boneless chicken breast halves - cut into chunks 2 tbsps white wine 2 tbsps soy sauce 2 tbsps sesame oil, divided 2 tbsps cornstarch, dissolved in 2 tbsps water 1 oz. hot chile paste 1 tsp distilled white vinegar 2 tsps brown sugar

4 green onions, diced 1 tbsp diced garlic 1 (8 oz.) can water chestnuts 4 oz. diced peanuts

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

Get a bowl, combine: 1 tbsp cornstarch mix, 1 tbsp wine, 1 tbsp oil, and 1 tbsp soy sauce. Add in your chicken to this mix and evenly coat the pieces. Place a covering of plastic around the bowl and put everything in the fridge for 40 mins. Get a 2nd bowl, mix: sugar, 1 tbsp wine, vinegar, 1 tbsp soy sauce, chili paste, 1 tbsp oil, 1 and a tbsp cornstarch mix. S Stir the mix until it is smooth then add in: peanuts, green onion, water chestnuts, and garlic. Stir the mix again then add everything to a frying pan and heat it gradually until fragrant. At the same time begin to stir fry your chicken in a separate pan until it is fully done. Once the peanut mix is fragrant and the chicken is fully done combine the chicken with the sauce and let everything thicken. Enjoy.

Kung Pao Chicken

37

HERBED

Grilled Chicken Breasts

Prep Time: 35 mins Total Time: 42 mins Servings per Recipe: 4 Calories 387.9 Fat 30.5g Cholesterol 75.5mg Sodium 725.3mg Carbohydrates 2.6g Protein 25.8g

Ingredients 1/2 C. extra virgin olive oil 1/4 C. chopped scallion (white part only) 1/4 C. chopped parsley 1/4 C. chopped fresh cilantro 1 tbsp minced garlic 2 tsp paprika 2 tsp ground cumin 1 tsp salt

1/4 tsp turmeric 1/4 tsp cayenne pepper 4 boneless skinless chicken breasts

Directions 1. Get a blender: mix in it the oil, scallions, parsley, cilantro, garlic, paprika, cumin, salt, turmeric and cayenne pepper. Blend them until they become smooth. 2. Place the chicken breast in a large shallow bowl. Coat them with the herbs marinade. 3. Before you do anything preheat the grill and grease its grates. 4. Drain the chicken breasts and cook them on the grill for 8 min on each side. Serve them warm. 5. Enjoy.

40

Herbed Grilled Chicken Breasts

Saucy

Moroccan Meatballs Tagine

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 2 Calories 780.1 Fat 59.6g Cholesterol 136.0mg Sodium 166.0mg Carbohydrates 22.1g Protein 42.5g

Ingredients FOR THE SAUCE 6 -8 medium tomatoes, cored and roughly chopped 1 tbsp paprika 1 tsp cumin 1/2 tsp cayenne pepper 3 -4 tbsp chopped fresh flat-leaf parsley 2 garlic cloves, minced Salt & freshly ground black pepper, to taste 1/4 C. vegetable oil

FOR THE MEATBALLS 400 g ground beef 1 tbsp paprika 1 tsp cumin 1/2 tsp cayenne pepper 3 -4 tbsp chopped fresh flat-leaf parsley 2 garlic cloves, minced Salt & freshly ground black pepper, to taste

Directions 1. Stir the tomato with paprika, cumin, cayenne pepper, parsley, garlic, a pinch of salt and pepper in a tagine or large skillet. 2. Cook them over medium heat for 16 min. 3. Combine the meatballs ingredients in a large mixing bowl. Shape the mix into bite size meatballs. Add the meatballs to the sauce then put on the lid and cook them for 12 min over low heat. 4. Serve your meatballs tagine warm with some bread. 5. Enjoy.

Saucy Moroccan Meatballs Tagine

41

CASABLANCA

Chicken

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 161.1 Fat 5.5g Cholesterol 75.5mg Sodium 574.2mg Carbohydrates 1.3g Protein 25.3g

Ingredients 1 tsp cumin 1 tsp ground coriander 3/4 tsp salt 1/2 tsp ground ginger 1/2 tsp cinnamon 1/2 tsp black pepper

4 boneless skinless chicken breasts 2 tsp olive oil 1 garlic clove, minced

Directions 1. Get a small mixing bowl: mix in it the spices with olive oil and garlic. 2. Rub the mix into the chicken breasts place it in the fridge to marinate for 3 h or freeze it until ready to use. 3. Before you do anything preheat the oven to 375 f. 4. Place the chicken breasts on a lined up baking sheet. Cook them until they are done. Serve it warm. 5. Enjoy.

42

Casablanca Chicken

Moroccan

Baked Lamb

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 71.9 Fat 7.2g Cholesterol 0.0mg Sodium 196.6mg Carbohydrates 2.3g Protein 0.5g

Ingredients 3 racks of lamb 3 tbsp olive oil 1 tbsp ground cumin 1 tbsp ground coriander 1 tsp paprika 1 tsp cinnamon

1 tsp fresh coarse ground black pepper 1/2 tsp salt 1/2 tsp cayenne pepper 3 minced garlic cloves

Directions 1. Get rid of the excess fat from the lamb racks and place them aside. 2. Get a small mixing bowl: whisk in it the spices with garlic and oil. Coat the lamb racks with the mix then place them on a shallow greased baking pans. 3. Place them aside to sit for 1 h. 4. Before you do anything preheat the oven to 400 F. 5. Place the lamb racks in the oven and cook each one of them for 30 to 35 min. serve them warm. 6. Enjoy.

Moroccan Baked Lamb

43

TRADITIONAL

Chicken and Raisins Stew from Morocco

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 1331.2 Fat 82.3g Cholesterol 382.0mg Sodium 1183.3mg Carbohydrates 57.2g Protein 88.7g

Ingredients 3 -5 tbsp oil 4 lbs chicken thighs Salt and pepper 1 large onion, chopped 2 tbsp fresh minced garlic 1 tbsp cumin 1 tbsp turmeric 1 tsp paprika 1/2 tsp cinnamon

2 tsp grated lemon zest 1 tbsp flour 3 C. chicken broth 3 tbsp honey 1 1/2 C. chickpeas, rinsed and drained 1/2 C. dark raisin Cooked rice

Directions 1. Place a stew pot over medium heat. Heat the oil in it. 2. Place the chicken thighs in the pot and sprinkle a pinch of salt and pepper over them. Cook them until they become brown on all sides. 3. Drain the chicken thighs and place them aside. Stir in the garlic with onion into the same pot. Cook them for 6 min. 4. Combine in the cumin, turmeric, paprika and cinnamon. Let them cook for 40 sec while stirring all the time. 5. Add the broth, honey, lemon zest and flour then combine them well. Place the chicken thighs back in the pot then put on the lid and let them cook for 16 min. 6. Once the time is up, add the raisins and cook them stew for 18 min without covering it. 7. Combine in the chickpeas and cook the stew for an extra 6 min. serve it warm. 8. Enjoy.

44

Traditional Chicken and Raisins Stew from Morocco

Sweet Potato Stew

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 311.3 Fat 4.6g Cholesterol 0.0mg Sodium 692.7mg Carbohydrates 60.0g Protein 9.5g

Ingredients 1 large onion, thinly sliced 3 garlic cloves, minced 1 tbsp fresh ginger, minced 2 tbsp red wine or 2 tbsp cooking sherry 1 tsp cumin 1 tsp cinnamon 1 tsp paprika 1/2 tsp crushed red pepper flakes, to taste 1 C. water

1/2 tsp salt 2 medium sweet potatoes, peeled and cut into bite-size pieces 1/4 C. diced dried apricot 2 C. cooked chickpeas 1/4 C. raisins 2 tbsp lemon juice 1/4 C. sliced almonds, toasted in a dry skillet

Directions 1. Place a large saucepan over medium heat. Sauté in it the onion, garlic, ginger, and wine or sherry for 6 min with the lid on. 2. Combine in the cumin, cinnamon, paprika, and red pepper flakes then let them cook for 2 min. 3. Stir in the water with potato, apricots, a pinch of salt and pepper. Cook them until the start boiling. 4. Put on the lid and coo the stew for 18 over low heat. Combine in the lemon juice with garbanzo beans and raisins. 5. Let the stew simmer for an extra 6 min then serve it warm. 6. Enjoy.

Sweet Potato Stew

45

BASMATI

Pilaf

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 6 Calories 168.3 Fat 3.6g Cholesterol 1.7mg Sodium 5.2mg Carbohydrates 31.1g Protein 3.7g

Ingredients 1 tsp unsalted butter 1/2 C. finely chopped onion 1 tsp paprika 1 tsp cumin 1/2 tsp cayenne pepper 1 C. white basmati rice 1 1/2 C. water or 1 1/2 C. vegetable stock

Fresh ground black pepper, to taste 1/4 C. sliced almonds 1/4 C. raisins

Directions 1. Before you do anything preheat the oven to 350 F. 2. Place an oven proof pot over medium heat. Heat the butter in it. Add the onion and cook it for 3 min. 3. Combine in the cumin, cayenne pepper, paprika and rice. Let them cook for 2 min. 4. Add the raisins with stock then cook them over medium heat until it starts boiling. 5. Put on the lid in the oven and let it cook for 20 min. 6. Once the time is up, season the pilaf with a pinch of salt and pepper. Stir in the almonds then serve your pilaf. 7. Enjoy.

46

Basmati Pilaf

Full

Moroccan Dinner

Prep Time: 45 mins Total Time: 53 mins Servings per Recipe: 6 Calories 1823.1 Fat 168.6g Cholesterol 224.7mg Sodium 325.9mg Carbohydrates 56.7g Protein 24.1g

Ingredients 3 lbs organic beef, trimmed of fat & cubed 1 tbsp olive oil 1 lb onion, peeled & quartered 4 -6 garlic cloves, peeled & chopped finely 1 lb carrot, peeled & cut into chunks 9 oz canned tomatoes 4 oz dates, pitted but kept whole 6 oz prunes, pitted but kept whole 2 tbsp honey

1/2 pint beef stock 1 cinnamon stick 6 tsp ras el hanout spice mix ( or 2 tsp cumin powder, 2 tsp coriander powder, 1 tsp ginger and 1 tsp turmeric) Salt & pepper 2 oz toasted sliced almonds 2 tbsp fresh coriander, chopped

Directions 1. Bring a large pot of water to a boil. Cook in it the carrots for 4 min. drain it and place it aside. 2. Before you do anything preheat an electric tagine or a crockpot. 3. Stir a 1/2 pint of stock with a beef cube 4. Heat half of the oil in it. Add the onion pieces and cook them until they become golden. Stir in the carrots with garlic, spices, honey and the stock mix. 5. Mix them well. Add the cinnamon stick with tinned tomatoes, dates & prunes. 6. Place a large pan over medium heat. Heat the remaining oil in it. Brown in it the beef pieces on both sides. 7. Transfer the browned beef pieces to the pot with a pinch of salt and pepper. Put on the crockpot lid and cook the stew for 9 h on high. 8. Once the time is up, serve your stew warm with coriander and almonds on top. 9. Enjoy. Full Moroccan Dinner

47

MINTY

Lamb Chops

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 667.9 Fat 57.9g Cholesterol 140.6mg Sodium 112.1mg Carbohydrates 4.1g Protein 31.9g

Ingredients 1/2 C. chopped of fresh mint Chopped of fresh mint, to garnish (optional) 1 tbsp ground coriander 2 tsp minced garlic 1 tsp sweet paprika 1 tsp ground cumin 1 tsp fresh ground black pepper

1/4 tsp cayenne pepper Salt, to taste 1 lemon, juice of 2 tbsp olive oil 8 lamb loin chops or 16 small lamb rib chops

Directions 1. Get a small mixing bowl: mix in it 1/2 C. mint, coriander, garlic, paprika, cumin, black pepper, cayenne pepper, salt, lemon juice, and olive oil. 2. Apply the mix to the loin chops. Place them in a shallow bowl and cover it with a plastic wrap. Place it aside for 2 h 30 min in the fridge. 3. Before you do anything preheat the grill and grease its grates. Place the lamb chops on the grill and cook them for 4 to 6 min on each side. 4. Serve your grilled chops warm. 5. Enjoy.

50

Minty Lamb Chops

Orangy

Chicken Stew

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 385.8 Fat 7.0g Cholesterol 72.6mg Sodium 680.7mg Carbohydrates 48.0g Protein 31.2g

Ingredients CHICKEN AND FENNEL 1 tsp paprika 1/2 tsp ground cumin 1/2 tsp ground coriander 1/2 tsp ground ginger 3/4 tsp sea salt 1/4 tsp black pepper 1 lb boneless skinless chicken breast 1 tbsp olive oil 2 C. fennel, thinly sliced

1/4 C. fennel leaves, chopped 1 medium red onion, cut into 1 inch chunks 1 C. orange juice 1/3 C. fat-free chicken broth 2 tsp cornstarch 1 tbsp water COUSCOUS 1 C. uncooked couscous 2 C. water

Directions 1. Get a small mixing bowl: mix in it the spices with a pinch of salt and pepper. Rub the mix into the chicken breasts.Place a large pan over medium heat. Heat the oil in it. Brown in it the chicken breasts for 6 min on each side. 2. Drain the chicken breasts and place them aside. Stir the onion with fennel into the same pan. Cook them for 8 min while adding a splash of water if needed. 3. Stir a pinch of salt with 2 C. of water in a large saucepan. Cook it until it starts boiling. Stir into it the couscous and put on the lid. 4. Turn off the heat and let it sit for 6 min. use a fork to fluff the couscous and place it aside.Combine the orange juice, broth and the last 1/4 tsp salt in a large saucepan. Cook it until it starts boiling. 5. Whisk 1 tbsp of water with cornstarch in a small mixing bowl. Add it to the boiling juice mix. Stir them while cooking until it starts to thicken. 6. Combine in the browned chicken with cooked fennel and onion. Let them cook for an extra 3 min. Serve your chicken breasts stew warm with couscous. Enjoy. Orangy Chicken Stew

51

TRADITIONAL

Lamb Couscous

Prep Time: 2 hrs Total Time: 2 hrs Servings per Recipe: 6 Calories 869.5 Fat 33.5g Cholesterol 100.3mg Sodium 1398.0mg Carbohydrates 107.9g Protein 35.4g

Ingredients SPICES 1 tsp turmeric 1 tsp pepper 2 tsp ginger 1 tsp cumin 1 pinch saffron 1 tsp paprika 2 tsp salt 1 tsp coriander STEW 2 lbs lamb or 2 lbs chicken 2 tbsp olive oil 1 tsp minced garlic 1 onion, chopped 4 C. water 1 C. tomato sauce 1/2 red bell pepper, minced

2 carrots, quartered 1 zucchini, quartered 1 yellow squash, quartered 1 medium potato, peeled and quartered 1 (16 oz) cans chickpeas CARAMELIZED ONION TOPPING 1 onion, minced 2 tbsp olive oil 3/4 C. brown sugar 1 tsp cinnamon COUSCOUS 2 C. dry couscous 3 C. water 4 tsp chicken base 1/4 C. butter

Directions 1. Combine the spices in a shallow dish. 2. Place a large pan over medium heat. Heat the oil in it. Cut the meat into chunks then brown them for 8 min. 3. Stir in the onion with garlic and cook them for 6 min. stir in the water, spices, and tomato sauce. Cook them for an extra 6 min. 4. Combine in the potato with carrots cook them for 12 min. stir in the bell pepper with zucchini. Simmer them for 22 min over low heat. 5. Stir in the chickpeas and cook them for 8 min. 52

Traditional Lamb Couscous

6. To prepare the caramelized onion: 7. Place a large skillet over medium heat and heat the oil in it. Add the onion and coo it until it becomes golden brown. 8. Stir in the sugar with cinnamon and cook them until the onion become brown and caramelized. 9. To prepare the couscous: 10. Pour the water into a large saucepan and cook it until it starts boiling. Add the butter with the chicken base. 11. Stir in the couscous and cover it. Turn off the heat and let it rest for 6 min. 12. Serve your couscous warm with the lamb stew and caramelized onion. 13. Enjoy.

53

QUINOA

Pilaf

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 385.9 Fat 14.0g Cholesterol 0.0mg Sodium 7.1mg Carbohydrates 54.8g Protein 12.7g

Ingredients 1 tbsp olive oil 1 Spanish onion, cut into chunks 2 garlic cloves, crushed 1/2 tsp turmeric 1/2 tsp cumin powder 1 1/2 C. quinoa 1 lime, juice and zest of 1/2 C. slivered almonds

1/4 C. currants 1/2 C. fresh coriander, roughly chopped Lime wedge, to serve

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. Add the onion and cook it for 4 min. 2. Stir in the spices with garlic and cook them for 2 min. 3. Stir in the quinoa with lemon zest. Stir the lemon juice with enough water to make 2 C. in total. 4. Pour the mix into the quinoa mix. Cook them until they start boiling. Put on the lid and cook them for 16 min over low heat. 5. Once the time is up, fold in the currents, coriander and almonds. Serve your quinoa pilaf. 6. Enjoy.

54

Quinoa Pilaf

Greek Style

Minty Potato Bake

Prep Time: 20 mins Total Time: 1 hr 40 mins Servings per Recipe: 10 Calories 379 kcal Fat 21.3 g Carbohydrates 41g Protein 8g Cholesterol 20 mg Sodium 305 mg

Ingredients 5 lbs potatoes, cut into wedges 6 cloves garlic, minced 3/4 C. olive oil 1 C. water 1/4 C. fresh lemon juice sea salt to taste

ground black pepper to taste 1 1/2 tbsps dried oregano 1 tsp chopped fresh mint 1 (8 oz.) package crumbled feta cheese

Directions 1. Coat a casserole dish with oil and then set your oven to 450 degrees before doing anything else. 2. Get a bowl, mix: pepper, potatoes, salt, garlic, lemon juice, water, and olive oil. Then layer everything in the dish. 3. Cook the contents for 45 mins then top the mix with mint and oregano. 4. Add some water (.5 C.) if the potatoes look too dry and cook everything for 42 more mins. 5. Now add some feta to the dish before letting the contents sit for 10 mins. 6. Enjoy.

Greek Style Minty Potato Bake

55

GREEK

Couscous

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 (or any flavor you prefer) 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 5 mins then place a lid on the pot, and let the grains sit in the water for 17 mins until all the liquid has been absorbed. 2. Add the couscous to a bowl with: feta, tomatoes, parsley, olives, cucumbers, and bell peppers. 3. Add in the dressing and stir the mix to evenly distribute the oils. 4. Enjoy.

56

Greek Couscous

Greek

Lamb Souvlaki

Prep Time: 30 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 814 kcal Fat 53.2 g Carbohydrates 46.5g Protein 31.1 g Cholesterol 91 mg Sodium 766 mg

Ingredients 2 lbs lamb, cut into 1 inch square cubes 1/2 C. olive oil 1 C. red wine 1 tsp salt freshly ground black pepper to taste 1 tsp dried oregano 1 tbsp dried mint, crushed 1 clove garlic, chopped 4 C. plain yogurt 1 cucumber, shredded

4 cloves garlic, minced 2 tbsps olive oil 1/2 tsp dried dill weed salt and pepper to taste 8 pita bread rounds 2 tbsps olive oil 1 red onion, thinly sliced 1 tomato, thinly sliced

Directions 1. Get a bowl, combine the following: garlic, mint, lamb, oregano, half a C. of olive oil, pepper, red wine, and one tsp salt. 2. Stir the contents and place a covering on everything and put it all in the fridge for 4 hours. 3. Get a 2nd bowl, mix: minced garlic, yogurt, 2 tbsps olive oil, cucumber, pepper, dill, and salt. 4. Place this in the fridge as well. 5. Form kebabs from the mix and cook them on the grill for 6 mins then flip each one and cook for 5 more mins. 6. Coat each piece of bread with some olive oil and then toast them on the grill. 7. Serve these kebabs with a piece of bread, some red onions, and tomatoes. 8. Top the meat with the white sauce in the fridge. 9. Enjoy. Greek Lamb Souvlaki

57

SHRIMP

with Feta and Tomatoes

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 8 Calories 218 kcal Fat 10.9 g Carbohydrates 5.2g Protein 21.4 g Cholesterol 185 mg Sodium 436 mg

Ingredients 4 tbsps extra virgin olive oil 1 medium onion, finely chopped 3/4 C. chopped green onion 2 cloves garlic, crushed 2 C. chopped, peeled tomatoes 1/2 C. dry white wine 1/4 C. chopped fresh parsley 1 tbsp chopped fresh oregano

salt and pepper to taste 2 lbs large uncooked shrimp, peeled 4 oz. crumbled feta cheese

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

Stir fry your onions until see through. Add in garlic and green onions. Cook for 4 more mins. Now add in: pepper, tomatoes, salt, wine and parsley. Place a cover on the pot and gently boil everything with a low level of heat for 35 mins. Now set your oven to 500 degrees before doing anything else. Layer half of the sauce into a casserole dish and top everything with the shrimp and add more sauce. 8. Add a finally layering of feta over everything. 9. Cook the contents in the oven for 13 mins then top with some more parsley. 10. Enjoy.

60

Shrimp with Feta and Tomatoes

Fattoush

(Levantine Bread Salad)

Prep Time: 25 mins Total Time: 30 mins Servings per Recipe: 4 Calories 305 kcal Carbohydrates 29.1 g Cholesterol 0 mg Fat 19.9 g Protein 6g Sodium 294 mg

Ingredients 2 pita breads, cut into two half pieces one head romaine lettuce, chopped 2 tomatoes, diced 2 green onions, thinly sliced one cucumber, diced one cup sliced green olives 4 radishes, sliced one green or red bell pepper, chopped

1/4 cup chopped fresh mint 2 tbsps sumac one tbsp salt, or (your preferred amount) 1/4 cup fresh lemon juice 1/4 cup olive oil

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

Set your oven to 425 degrees before doing anything else. Put pita in a baking dish. Bake pita for 5 mins in the oven. Remove the baking dish and set it to the side for cooling. Now break the pita into small pieces. Grab the following ingredients: green peppers, lettuce, radishes, tomatoes, olives, onions, cucumber and the baked pita pieces. 7. Put all of the ingredients into a salad bowl and add: salt, mint, and sumac. 8. Toss evenly. 9. Add some olive oil and lemon juice. Chill the salad in the fridge. 10. Enjoy.

Fattoush

61

LEBANESE

Baked Eggplant

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 615 kcal Carbohydrates 42.5 g Cholesterol 66 mg Fat 39.1 g Protein 29.2 g Sodium 745 mg

Ingredients 2 eggplants one tsp salt 2 tbsps olive oil one lb beef stew meat, cut into small pieces one large onion, chopped

one 1/2 cups chopped walnuts 2 large potatoes, cut into one inch cubes 2 (14.5 ounce) cans stewed tomatoes salt and pepper (your preferred amount)

Directions 1. Let’s begin by grabbing our eggplants and cutting them up into .5 inch rectangular slices. 2. Take one tsp of salt and season the eggplants. Once the eggplants have been salted let them sit for 20 mins. 3. Take care to remove any liquid which drains off the eggplants with a paper towel. 4. Now let's get our oven ready by turning it to 350 degrees Fahrenheit or 175 degrees Celsius. While our ovens are heating, grab a frying pan or skillet and heat it over a medium level of heat. 5. Put some olive oil in the pan and let it get hot. Combine the meat and onions in the oil and get everything nice and brown. Once everything is brown add the walnuts to the mix and let it cook for about 2 more mins. After two min take the pan away from its heating source. 6. Grab a dish, safe for baking, and place half of the eggplant pieces into it. Now we want to take our meat and layer it over the eggplant. Grab the rest of the eggplant and put it on top of the meat. Now on top of this layer of meat we want to add a layer of the following mixture: tomatoes, potatoes, pepper, and salt. 7. Place the layered items into the oven and let it bake for about one hour. At this point you should find that your eggplant is soft. The food is now ready for consumption. 8. Let everything cool. Plate. Enjoy. 62

Lebanese Baked Eggplant

Lebanese

Lemon Lentil Soup

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 10 Calories 268 kcal Carbohydrates 37.8 g Cholesterol 12 mg Fat 8.2 g Protein 12 g Sodium 755 mg

Ingredients 2 tbsps olive oil one large yellow onion, diced 2 stalks celery with leaves, diced 2 carrots, diced one 1/2 tsps minced garlic 6 cups water 2 cups French green lentils 2 tbsps chopped fresh parsley one tbsp salt, or more (your preferred amount) one tbsp ground coriander

one tbsp ground cumin one 1/2 tsps ground black pepper 1/2 tsp cayenne pepper 1/4 cup butter (optional) one cup all-purpose flour (optional) one lemon, cut into wedges 2 tbsps chopped fresh parsley freshly ground black pepper

Directions 1. Begin this delicious recipe by getting a cooking pot. Put some olive oil into the pot and heat everything over a medium level of heat. 2. Stir fry the following items: carrots, onion, and celery. We should stir fry the items for five mins until you notice they have become soft. Once soft add some garlic. 3. For about 30 secs continue to fry everything until you notice a pleasant fragrance. 4. Add some water to the mix and the following items: cayenne pepper, lentils, cumin, 2 tbsps of parsley (fresh), black pepper, salt, and coriander. Make sure to continually stir the contents as you add everything to the mix. 5. Cover your new mixture and get it to a simmering point. Take care to stir everything once and a while. 6. Lower the heat and let the contents cook down for about one and a half hours. At this point you should notice you lentils have become soft. 7. Now grab another pan. Lebanese Lemon Lentil Soup

63

8. Combine flour and butter while whisking for 10 mins. The heat level should be medium to low. You want to continue whisking until the mixture becomes like a paste. 9. Once you have created a paste like mixture lower the heat to its lowest setting. Take care to stir the contents every two or three mins. 10. Continue to cook on low heat until the paste becomes brown. This should take about 20 mins. 11. Now take the paste and mix it into the new mixture by spoon. Taking care whisk each spoonful gracefully into the soup for best taste. 12. You'll eventually create a creamy rich soup with this method. 13. Once creamy and all the flour has been added to the soup it is ready to be served with the following items: freshly ground pepper, lemon wedges, and 2 tbsps of parsley (fresh preferably). 14. Enjoy.

64

Tabouli

(Lebanese Bulgur Salad)

Prep Time: 35 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 182 kcal Carbohydrates 14.1 g Cholesterol 0 mg Fat 14 g Protein 2.7 g Sodium 889 mg

Ingredients 2/3 cup water 1/3 cup bulgur one tbsp salt 1/2 cup fresh lemon juice 1/2 cup olive oil one 3/4 lbs tomatoes, chopped

2 onions, finely chopped 2 bunches fresh parsley, chopped one bunch fresh mint, chopped

Directions 1. Begin with a pot. Place the pot over a high level of heat and fill it with some water. 2. Allow the water to begin boiling before moving to the next step. 3. Once the water is nice and boiling remove it from its heating source. Combine with the hot water your bulgur and place a lid over the pot. 4. Let the bulgur sit for about 20 mins. 5. Now grab a container for mixing, preferably a bowl, and put the bulgur into the container. Combine the following items with the bulgur: mint, salt, parsley, onions, lemon juice, tomatoes, and olive oil. 6. Now you want to toss your bulgur mixture and then place it in the fridge for about one hr (until cool). 7. Plate, and enjoy.

Tabouli

65

ISKENDER

Kebabs

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 667 kcal Carbohydrates 48.6 g Cholesterol 144 mg Fat 36.2 g Protein 37.3 g Sodium 886 mg

Ingredients 4 pita bread rounds 1 tbsp olive oil 4 skinless, boneless chicken breast halves - chopped 2 medium onion, chopped 1 clove garlic, minced 1 (10.75 ounce) can tomato puree ground cumin to taste

salt to taste ground black pepper to taste 1/2 cup butter, melted 1 cup Greek yogurt 1/4 cup chopped fresh parsley

Directions 1. Preheat your oven to 350 degrees F and bake pita bread in it for some time before cutting it down into small pieces. 2. Cook garlic, chicken and onion in hot oil for some time before adding tomato puree, pepper, salt and cumin, and cooking it for another ten minutes. 3. On top of pita bread in a serving platter; put chicken mixture and some butter. 4. Garnish with some parsley and yoghurt before you serve it.

66

Iskender Kebabs

Moussaka

(Potato Casserole from the Ottoman Empire)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 5 Calories 728 kcal Carbohydrates 44.3 g Cholesterol 145 mg Fat 49.4 g Protein 27.8 g Sodium 961 mg

Ingredients 5 tbsps olive oil 1 pound ground beef 1 tsp ground paprika 1 tsp ground cumin 1 tsp salt 1 tsp ground black pepper

4 potatoes, peeled and cut into 1/2-inch cubes 1 (6.5 ounce) can tomato sauce 1 tbsp chopped summer savory (chubritsa) 1 egg, lightly beaten 2/3 cup yogurt

Directions 1. Preheat your oven to 325 degrees F. 2. Cook ground beef in hot oil until you see that it is brown from all sides before adding paprika, pepper, cumin, tomatoes and salt into it, and cooking it for another three minutes. 3. After turning the heat down to low and adding tomato sauce; cook all this for 15 more minutes. 4. Now pour the mixture of egg and yoghurt over this meat mixture in the baking dish. 5. Bake in the preheated oven for about 40 minutes or until the top is golden brown in color.

Moussaka

67

BEEF

Stew (‫)رقبلا ةدبز‬

Prep Time: 10 mins Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 394 kcal Fat 24.9g Cholesterol 78mg Sodium 770mg Carbohydrates 21.8g Protein 21.3g

Ingredients 1 lb cubed beef stew meat 2 tbsp butter 1 tbsp canola oil 4 onions, very thinly sliced 2 cubes chicken bouillon

1 bay leaf salt and ground black pepper to taste 1 1/2 C. water, or as needed

Directions 1. Cook a mixture of canola, beef and butter for five minutes, and stir in onions, pepper, chicken bouillon, bay leaf, water and salt before cooking it over low heat for 2 hours. 2. Serve.

70

Beef Stew

Kushari I

(Rice, Macaroni, Lentils) (‫)ىرشك‬

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 469 kcal Fat 7.9g Cholesterol 0mg Sodium 187mg Carbohydrates 80.7g Protein 17.1g

Ingredients 3/4 C. brown lentils 4 C. water 3/4 C. uncooked long grain rice 1 C. elbow macaroni 2 tbsp vegetable oil 2 large onions, diced

4 cloves garlic, minced 1 (15.5 oz.) can diced tomatoes 1/4 tsp red pepper flakes, or to taste salt and pepper to taste

Directions 1. Bring a mixture of water and lentils to boil, and cook for 25 minutes over medium heat before stirring in rice and cooking for another 25 minutes to get the rice tender. 2. Now cook macaroni in boiling salty water for 8 minutes and drain. 3. Cook onion and garlic in hot oil for a few minutes, and stir in tomatoes, red pepper flakes, pepper and salt before cooking all this for 20 more minutes separetely. 4. Now combine everything in a serving dish. 5. Enjoy.

Kushari I

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KUSHARI II

(Rice, Macaroni, Lentils) (‫)ىرشك‬

Prep Time: 15 mins Total Time: 1 hr 50 mins Servings per Recipe: 12 Calories 359 kcal Fat 3.4g Cholesterol 0mg Sodium 677mg Carbohydrates 69.2g Protein 12.4g

Ingredients 1 tbsp vegetable oil 2 C. uncooked white rice 3 C. water 1 tsp salt 1 (16 oz.) package uncooked elbow macaroni 1 C. beluga lentils, soaked in water 1/2 tsp salt 1 tbsp vegetable oil 5 onions, minced

2 cloves garlic, minced 3 tbsp distilled white vinegar 4 ripe tomatoes, diced 1/2 C. tomato paste 1 1/2 tsps salt 1 tsp ground black pepper 2 1/2 tsps ground cumin 1/4 tsp cayenne pepper

Directions 1. Cook rice in oil for three minutes and stir in water and salt before bringing all this to boil and cooking on low heat for 25 minutes or until the rice gets soft. 2. Now cook macaroni in boiling salt water for 8 minutes and drain. 3. Soak your lentils in water for thirty minutes and then cook them in boiling water for 20 minutes or until tender. 4. Cook onion in hot oil for 15 minutes and then stir in garlic before cooking for another minute. Place half of the mix to the side. 5. Combine half of your onions with: diced tomatoes, tomato paste, black pepper, 2 1/2 tsps salt, cumin, and cayenne. Bring all this to a boil and then cook on low heat for 12 minutes. 6. Place rice, macaroni and lentils on a serving plate before placing the remaining browned onions and tomato sauce on top.

72

Kushari II

North African

Lentils (‫)سدعلا ةبروش‬

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 196 kcal Fat 0.9g Cholesterol < 1mg Sodium 316mg Carbohydrates 34.3g Protein 13.3g

Ingredients 3 C. water 1 C. red lentils 1 roma tomato, quartered 1 carrot, quartered 1 small onion, quartered 4 cloves garlic, quartered 1/4 cube chicken bouillon 1 C. water

2 tsps ground cumin 1/2 tsp sea salt 1/2 tsp cracked black pepper 1/4 tsp ground coriander

Directions 1. Cook lentils, tomato, garlic, carrots, 3 C. of water, onion and chicken bouillon for 25 minutes over medium heat and blend this mixture in a blender until smooth before stirring in water, coriander, cumin, pepper and sea salt, and cooking over medium heat until warm. 2. Enjoy with cooked basmati rice. 

North African Lentils

73

EGYPTIAN

Fava Beans (‫لوف‬ ‫)سمدم‬

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 242 kcal Fat 14.3g Cholesterol 0mg Sodium 500mg Carbohydrates 22g Protein 9.7g

Ingredients 1 tbsp olive oil 1 medium onion, diced 1 (15 oz.) can fava beans, drained 1 lemon, juiced 1/3 C. tahini

5 cloves garlic, crushed salt and pepper to taste

Directions 1. Cook onion in hot oil for a few minutes and stir in beans, lemon juice and tahini before cooking everything for another few minutes. 2. Finally add in some salt and pepper before serving. 3. Enjoy.

74

Egyptian Fava Beans

Breakfast

Prep Time: 15 mins

Eggs in Turkey

Total Time: 20 mins Servings per Recipe: 2 Calories 442 kcal Carbohydrates 16.2 g Cholesterol 600 mg Fat 29.4 g Protein 29.1 g Sodium 1599 mg

Ingredients 3 cloves garlic, peeled and minced 1 1/2 cups plain yogurt 1 pinch salt 1 quart water 1 tbsp vinegar

1 tsp salt 6 eggs 2 tbsps butter 1 tsp paprika

Directions 1. Mix garlic, salt and yoghurt in a small bowl. 2. Bring the mixture of water, salt and vinegar to boil over high heat before turning the heat down and adding eggs into the pan. 3. When the eggs are set; Transfer them to a serving platter. 4. Put yoghurt over these eggs and on top of all this, add mixture of melted butter and some paprika. 5. Serve.

Breakfast Eggs in Turkey

75

SHAKSHOUKA

(Levantine Spicy Eggs)

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 209 kcal Carbohydrates 12.9 g Cholesterol 164 mg Fat 15 g Protein 7.8 g Sodium 654 mg

Ingredients 3 tbsps olive oil 1 1/3 cups chopped onion 1 cup thinly sliced bell peppers, any color 2 cloves garlic, minced, or to taste 2 1/2 cups chopped tomatoes 1 tsp ground cumin

1 tsp paprika 1 tsp salt 1 hot chile pepper, seeded and finely chopped, or to taste 4 eggs

Directions 1. Cook onion, garlic and bell peppers in hot oil for about five minutes or until you see that the vegetables have softened up. 2. Add the mixture of chili pepper, tomatoes, salt, cumin and paprika into this pan before cooking it for another ten minutes. 3. Make space for eggs in the mixture and cook these eggs by covering the pan, and cooking it for five minutes or until the eggs are firm. 4. Serve.

76

Shakshouka

Northern Indian Chickpeas

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 6 Calories 232 kcal Fat 6.5 g Carbohydrates 36.9g Protein 7.9 g Cholesterol 0 mg Sodium 542 mg

Ingredients 2 tbsp vegetable oil 4 cloves garlic, minced 1/2 C. onion, chopped 1 tbsp minced fresh ginger root 1/8 tsp garam masala 2 tsp channa masala spice mix 1 large tomato, chopped

1 1/2 C. water 2 (15.5 oz.) cans garbanzo beans, drained and rinsed salt to taste

Directions 1. In a pan, heat the oil on medium-high heat and sauté the onion, garlic and ginger till browned. 2. Stir in the garam masala, channa masala spice, tomato, water, garbanzo beans and salt and bring to a simmer. 3. Reduce the heat to low and simmer, covered for about 20 minutes. 

Northern Indian Chickpeas

77

SABJI

(Traditional Spiced Vegetables)

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 204 kcal Fat 7.9 g Carbohydrates 29g Protein 4.7 g Cholesterol 0 mg Sodium 749 mg

Ingredients 2 tbsp canola oil 1 tsp cumin seeds 1 tsp mustard seed 1 tbsp ground coriander 1/2 tsp ground turmeric 1/2 tsp red chili powder 1/2 head cabbage, sliced

2 potatoes, chopped 1 tbsp ginger-garlic paste 1 tsp salt 1/2 C. water, or as needed 1/4 C. chopped fresh cilantro

Directions 1. In a wok, heat the oil on medium-high heat and sauté the cumin and mustard seeds for about 1-2 minutes. 2. Add the coriander, turmeric and cayenne pepper and sauté for about 1 minute. 3. Stir in the cabbage, potatoes, ginger-garlic paste and salt. 4. Add enough water to steam the vegetables. 5. Cook, covered for about 45 minutes, stirring occasionally and adding more water if needed. 6. Remove from the heat and serve with a garnishing of the cilantro.

80

Sabji

Authentic

Saag (Tasty Indian Greens)

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 182 kcal Fat 16.2 g Carbohydrates 7.6g Protein 4.7 g Cholesterol 41 mg Sodium 565 mg

Ingredients 1/2 C. butter 2 tsp cumin seed 1 green chili pepper, seeded and diced 2 cloves garlic, chopped 2 tbsp ground turmeric 1 lb. chopped fresh mustard greens 1 lb. chopped fresh spinach

1 tsp ground cumin 1 tsp ground coriander 1 tsp salt

Directions 1. In a large skillet, melt the butter on medium-high heat and cook and sauté the cumin seed, chili pepper, garlic and turmeric for about 2 minutes. 2. Stir in the chopped mustard greens and spinach a little at a time, adding the stems and thicker leaves. 3. Slowly, add greens and cook till all the greens have been added and all are completely wilted. 4. Stir in the cumin, coriander, and salt. 5. Reduce the heat and simmer for about 10 minutes, adding water as needed to keep the greens moist.

Authentic Saag

81

KEBABS

From Mumbai

Prep Time: 15 mins Total Time: 2 hrs 25 mins Servings per Recipe: 8 Calories 304 kcal Fat 22.6 g Carbohydrates 4.7g Protein 20.1 g Cholesterol 76 mg Sodium 665 mg

Ingredients 2 lb. lean ground lamb 2 onions, finely chopped 1/2 C. fresh mint leaves, finely chopped 1/2 C. cilantro, finely chopped 1 tbsp ginger paste 1 tbsp green chili paste 2 tsp ground cumin

2 tsp ground coriander 2 tsp paprika 1 tsp cayenne pepper 2 tsp salt 1/4 C. vegetable oil skewers

Directions 1. In a large bowl, add the ground lamb, onions, mint, cilantro, ginger paste, chili paste, cumin, coriander, paprika, cayenne and salt and mix till well combined. 2. Refrigerate, covered for 2 about hours. 3. Mold about 1 C. of the lamb mixture around the skewers to form the sausages. 4. Refrigerate until you are ready to grill. 5. Set your grill for high heat and grease the grill grate. 6. Cook the sausages on the grill for about 10 minutes, flipping occasionally.

82

Kebabs From Mumbai

Ginger

Coconut Curry Chicken

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 313 kcal Fat 21.7 g Carbohydrates 14g Protein 19.1 g Cholesterol 38 mg Sodium 268 mg

Ingredients 3 tbsp olive oil 1 small onion, chopped 2 cloves garlic, minced 3 tbsp curry powder 1 tsp ground cinnamon 1 tsp paprika 1 bay leaf 1/2 tsp grated fresh ginger root 1/2 tsp white sugar salt to taste

2 skinless, boneless chicken breast halves - cut into bite-size pieces 1 tbsp tomato paste 1 C. plain yogurt 3/4 C. coconut milk 1/2 lemon, juiced 1/2 tsp cayenne pepper

Directions 1. In a skillet, heat the olive oil on medium heat and sauté the onion till golden brown. 2. Stir in the garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sugar and salt and sauté for about 2 minutes. 3. Add the chicken pieces, tomato paste, yogurt and coconut milk and bring to a boil. 4. Reduce the heat and simmer for about 20-25 minutes. 5. Discard the bay leaf and stir in the lemon juice and cayenne pepper. 6. Simmer for about 5 minutes.

Ginger Coconut Curry Chicken

83

THE SIMPLEST

Authentic Samosas

Prep Time: 30 mins Total Time: 1 hr 40 mins Servings per Recipe: 16 Calories 315 kcal Fat 18.7 g Carbohydrates 32.7g Protein 4.9 g Cholesterol 0 mg Sodium 396 mg

Ingredients 4 potatoes, peeled and cubed 1/4 C. oil 2 small onions, finely chopped 3 tbsp coriander seed 1 tbsp curry powder 1 (1 inch) piece fresh ginger, grated 1 tsp salt 1 tsp ground turmeric 1 tsp ground cumin

1/2 tsp ground allspice 1/2 tsp cayenne pepper 1/8 tsp ground cinnamon 2 roma (plum) tomatoes, finely chopped 1/2 C. frozen peas 4 prepared pie crusts 2 egg whites, beaten, or as needed

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

In a large pan of salted water, add the potatoes and bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes. Drain and transfer potatoes to a bowl. With a fork, mash the potatoes roughly. Set your oven to 400 degrees F. In a skillet, heat the oil on medium-high heat and sauté the onions, coriander seed, curry powder, ginger, salt, turmeric, cumin, allspice, cayenne pepper and cinnamon for about 5 minutes. 7. Remove from the heat and stir in the tomatoes and pea. 8. Transfer the peas mixture into mashed potatoes and mix well. 9. Keep aside to cool completely. 10. Cut each pie crust into 8 even triangles. 11. Place the filling onto the wide end of each triangle and fold corners over the filling creating a triangular 'hat' shape. 84

The Simplest Authentic Samosas

12. Pinch the dough together to seal and brush the egg white over each samosa. 13. Arrange samosas on a baking sheet. 14. Cook in the oven for about 15 minutes.

85

EASY

Ethnic Chai Tea

Prep Time: 2 mins Total Time: 5 mins Servings per Recipe: 1 Calories 126 kcal Fat 3g Carbohydrates 19.3g Protein 5.1 g Cholesterol 10 mg Sodium 131 mg

Ingredients 1/2 C. water 1/2 C. milk 1 chai tea bag

1 (.55 oz.) package instant hot chocolate mix

Directions 1. In a microwave-safe mug, mix together the water and milk and microwave on High for about 1 1/2 minutes. 2. Remove and add the chai teabag and keep aside to steep for about 2 minutes. 3. Discard the tea bag, and stir in the hot chocolate mix.

86

Easy Ethnic Chai Tea

Curry Russets

Indian Style

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 5 Calories 268 kcal Fat 4.7 g Carbohydrates 52.1g Protein 6.3 g Cholesterol 0 mg Sodium 267 mg

Ingredients 1 C. vegetable oil for frying 2 cloves garlic, pressed 1 tsp cumin seeds 1/2 tsp salt 1/4 tsp ground turmeric 1/4 tsp ground black pepper

5 russet potatoes, peeled and cubed 2 tbsp chopped fresh cilantro 1 tsp mild curry paste

Directions 1. 2. 3. 4. 5.

In a frying pan, add the enough oil to cover the bottom 1/3-inch deep on medium heat. Add the garlic, cumin, salt, turmeric and black pepper and heat it. Stir in the potatoes and cook for about 10-15 minutes, flipping occasionally. Stir in the fresh cilantro and curry paste and stir fry for about 1 minute. With a slotted spoon, transfer the potatoes into serving dish.

Curry Russets Indian Style

87

BASMAATI

Rice 101

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 216 kcal Fat 5.4 g Carbohydrates 38.9g Protein 3.9 g Cholesterol 0 mg Sodium 394 mg

Ingredients 1 1/2 C. basmati rice 2 tbsp vegetable oil 1 (2 inch) piece cinnamon stick 2 pods green cardamom 2 whole cloves 1 tbsp cumin seed 1 tsp salt

2 1/2 C. water 1 small onion, thinly sliced

Directions 1. In a bowl, place the rice and enough water to cover. 2. Keep aside for about 20 minutes. 3. In a large pan, heat the oil on medium heat and sauté the cinnamon stick, cardamom pods, cloves and cumin seed for about 1 minute. 4. Stir in the onion and sauté for about 10 minutes. 5. Drain the water from the rice and stir into the pan. 6. Stir fry the rice for a few minutes or till lightly toasted. 7. Add the salt and water and bring to a boil. 8. Reduce the heat to low and simmer, covered for about 15 minutes. 9. Remove from the heat and keep aside for about 5 minutes. 10. With a fork, fluff the rice before serving.

90

Basmaati Rice 101

Spicy

Beef Roast Hyderabadi Inspired

Prep Time: 30 mins Total Time: 6 hrs Servings per Recipe: 12 Calories 271 kcal Fat 18.4 g Carbohydrates 7.6g Protein 18.7 g Cholesterol 69 mg Sodium 172 mg

Ingredients

Directions

1 (4 lb.) boneless beef chuck roast 3 cloves garlic, crushed 1 (1 inch) piece ginger, crushed 3 dried red chilies, broken 3 whole black peppercorns, coarsely crushed 3 whole cloves 1 (1 inch) piece cinnamon stick 1/2 tsp cumin seeds 1/2 tsp ground coriander salt to taste 3 C. water 1 tbsp vegetable oil 2 onions, sliced 1/2 tsp chili powder 2 large tomatoes, chopped 1/2 C. ketchup 2 tbsp tomato puree 1 tsp ground black pepper 2 tbsp chopped fresh cilantro

1. In a slow cooker, mix together the chuck roast, garlic, ginger, chilies, peppercorns, cloves, cinnamon stick, cumin, coriander, salt and water. 2. Set the slow cooker on High and cook, covered for about 4-6 hours. 3. Transfer the roast into a bowl and keep aside to cool slightly.Cut the roast into thick slices. Strain the liquid, reserving in a bowl and discard the spices. 4. Set your oven to 350 degrees F. 5. In a large oven-proof skillet, heat the oil on medium heat and sauté the onion for about 5-7 minutes. 6. Sprinkle the chili powder over onions and sauté for about 30 seconds. 7. Stir in the tomatoes, ketchup, tomato puree, black pepper and reserved cooking liquid and cook for about 10 minutes and mixture reduced to 3 C. 8. Stir in the sliced meat and simmer for about 5-10 minutes. Transfer the skillet into the oven and cook for about 10-15 minutes, basting occasionally with the sauce. 9. Serve with a garnishing of the chopped cilantro.

Spicy Beef Roast Hyderabadi Inspired

91

KERALA

Salmon

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 2 Calories 765 kcal Fat 47.1 g Carbohydrates 11g Protein 81.5 g Cholesterol 1262 mg Sodium 1783 mg

Ingredients 2 tbsp olive oil 3/4 tsp cumin seeds 1/2 tsp brown mustard seeds 1 small onion, sliced into thin halfcircles 1 clove garlic, minced 1 tbsp minced fresh ginger root

1 green chili pepper, chopped 10 fresh curry leaves, chopped (optional) 1 tomato, diced 2 (14.75 oz.) cans salmon, drained and bones removed 1/4 C. chopped fresh cilantro

Directions 1. In a skillet, heat the oil on medium heat and sauté the cumin and mustard seeds till the seeds begin to pop. 2. Stir in the onions and sauté till golden brown. 3. Stir in the garlic, ginger, chili pepper and curry leaves and sauté till the garlic becomes golden. 4. Add the tomatoes and sauté for a few seconds. 5. Stir in the salmon and with the back of the stirring spoon, break the salmon into small pieces. 6. Cook for about 5-10 minutes. 7. Remove from the heat and serve with a garnishing of the cilantro.

92

Kerala Salmon

Sambar

Prep Time: 30 mins

(Vegan Curry)

Total Time: 55 mins Servings per Recipe: 4 Calories 175 kcal Fat 5.1 g Carbohydrates 25.9g Protein 8.2 g Cholesterol 0 mg Sodium 178 mg

Ingredients

Directions

2 C. water 1/2 C. sliced cabbage 1/2 C. sliced carrot 1/2 C. fresh green beans, trimmed 1/2 C. sliced green bell pepper 1/2 C. yellow split peas (tuvar dal) 1 tbsp ground coriander (optional) 2 tsp sambar powder 1/2 tsp chili powder (optional) 1/2 tsp water 1 tbsp vegetable oil 1 tsp cumin seeds 1/2 tsp mustard seed (optional) 1 pinch asafoetida powder (optional) 1/2 tsp ground turmeric 2 tbsp chopped fresh cilantro 2 tbsp fresh grated coconut 2 tsp tamarind pulp 1 tsp brown sugar salt to taste

1. In a pressure cooker, add 2 C. of the water, cabbage, carrot, green beans, bell pepper and yellow split peas. 2. Lock lid and bring cooker up to pressure and cook for about 6-8 minutes. 3. Use a quick-release method to release the pressure. 4. Drain and reserve cooking liquid. 5. Transfer the vegetables in a bowl and keep aside. 6. In a bowl, add the ground coriander, sambar powder, chili powder and 1/2 tsp of the water and mix till a paste forms. 7. In a skillet, heat vegetable oil on mediumhigh heat and sauté the cumin seeds and mustard seeds for about 1 minute. 8. Stir in the asafoetida powder and sambar paste and sauté for about 1 minute. 9. Stir in the turmeric and vegetables. (If vegetable mixture is too thick, stir in the reserved cooking liquid.) 10. Add the cilantro, coconut, tamarind pulp, brown sugar and simmer for about 10-15 minutes more.

Sambar

93

MUMBAI

Breakfast

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 377 kcal Fat 35.5 g Carbohydrates 4g Protein 12.3 g Cholesterol 286 mg Sodium 203 mg

Ingredients 1 tsp oil, or as needed 2 medium eggs 1/2 C. heavy whipping cream 1/4 clove garlic, minced 1/4 C. shredded Cheddar cheese, or more to taste

2 tsp curry powder 1 tsp ground cumin (optional)

Directions 1. 2. 3. 4.

94

In a skillet, heat the oil on medium-high heat. In a bowl, add the eggs and cream and beat well. Add the garlic, Cheddar cheese, curry powder and cumin and stir to combine. Add the egg mixture in the hot oil and cook, stirring for about 5 minutes.

Mumbai Breakfast

Paneer

(Traditional Cheese Curry)

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 4 Calories 433 kcal Fat 28.1 g Carbohydrates 32.9g Protein 15.9 g Cholesterol 49 mg Sodium 818 mg

Ingredients 1/4 C. olive oil 1 large yellow onion, chopped 1 tsp minced garlic 1 tsp minced fresh ginger root 2 serrano peppers, finely chopped 3/4 tsp chili powder 3/4 tsp ground cumin 3/4 tsp ground coriander 3/4 tsp garam masala

3/4 tsp ground turmeric 1 (14.25 oz.) can tomato puree 1 tbsp ketchup 8 oz. paneer, cubed 1 (16 oz.) package frozen peas, thawed whipping cream, to taste

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

In a large pan, heat the oil on medium heat and sauté the onions till lightly browned. Stir in the garlic and ginger and sauté for about 1 minute. Reduce the heat to low and stir in the Serrano peppers and sauté for about 1 minute. Stir in the chili powder, cumin, coriander, garam masala and turmeric and sauté for about 1 minute. Add the tomato puree and ketchup and thin with the water to desired consistency. Stir in the paneer and peas and cook for about 2-3 minutes. Stir in the cream and increase the heat to medium-high. Bring to a rolling boil and cook for about 3-4 minutes.

Paneer

95

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