Skillet Cookbook: Master Your Cast Iron Skillet [2 ed.]

Table of contents :
Table of Contents
Southwest Squash
Lentil Curry
Simply Fried Bread
Junka
Murgh Kari
Ginger Coriander Spicy Stew
Punjabi Style Lentils
Cashew and Clove Rice
Desi Cabbage
Bengali Style Salmon
Curry Russets Indian Style
Basmaati Rice 101
Ground Beef Delight
7-Ingredient Zucchini
Hamburger Spinach Bake
Hamburger Delight
Mesa Dinner
Chicken and Long Grain
Tropical Prawns Skillet
Sweet and Sour Snapper Casserole
Caribbean Ginger Peanut Sauce
Jamaican Sunset Soup
Kiwi Orange Chicken
Fruity Tofu Skillet
Curried Honey and Pear Skillet
Curried Beef Fillets with Eggplant and Lime
Koh Kong Glazed Banana Skillet
Chicken Curry Cambodian Style
Apricot and Asparagus Skillet
Cambodian Tri-Tip Stir Fry
Cambodian Lemongrass Spice Paste Skillet
Hot and Spicy Veggie Combination Platter
Tofu Salad with Spicy Jalapeno Garlic Vinaigrette
Cambodian House Fried Rice
Emperors of Cambodia Corn
Catfish Skillet
Cambodian Banana Bites
Whole Grain Curry
Creamy Beans Stew
Vegetarian Curry Japanese Style
Lemon Steak with Parmesan Salad
Spicy Egg Rolls
Southwest Stir Fry
Potluck Poppers
Croquettes Japanese Style
Noodles & Shrimp Asian Style
Sweet Thai Chile Fried Rice
Mustard Sausage Soup
Fiesta Wontons
New England Style Stuffing
Wontons with Seoul
Catalina’s Spicy Wontons
Hot Ginger Wontons
Cream Cheese Dumplings
Weeknight Ground Beef Wontons
Pennsylvania Park Wontons
Hibachi House Salad with Wonton Crisps
Happy Wontons with Orange Sauce
Taco Wontons
Wontons Alaska
5-Ingredient Picnic Wontons
Wontons Winnipeg
Wontons Mexico
Wontons Jamaica
Summer Breakfast Wraps
Italian Guacamole Wraps
Asian Fusion Wraps
Black Jack Wraps
Shrimp Wraps with Lemon Mayo
Baja Wraps
Hot Tofu Wraps
Bangkok Meets Morocco Wraps
Island Coconut Wraps
Wontons Mediterranean
Glazed Szechuan Wontons
Wonton Noodle Wok
Turkish Mozzarella Casserole
Allspice Sweet Quinces Stew
Lamb Stew with Turkish Baharat
Quick Beef Lunch Skillet
Turkish Style Nuts Pilaf
Turkish Breakfast
Saucy Eggplant Casserole
Easy Peasy Chickpea Falafels
Chicken Tunis
Parmesan Tuna Turnovers
50-Minute Tunisian Egg Noodle Skillet
Hot Chickpea Salad
Tunisian Kitchen Fava Beans
Chili Sausage and Potato Stew

Citation preview

Skillet Cookbook Master Your Cast Iron Skillet

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Southwest Squash 7 Lentil Curry 8 Simply Fried Bread 10 Junka 11 Murgh Kari 12 Ginger Coriander Spicy Stew 13 Punjabi Style Lentils 14 Cashew and Clove Rice 16 Desi Cabbage 17 Bengali Style Salmon 18 Curry Russets Indian Style 19 Basmaati Rice 101 20 Ground Beef Delight 21 7-Ingredient Zucchini 22 Hamburger Spinach Bake 23 Hamburger Delight 24 Mesa Dinner 25 Chicken and Long Grain 26 Tropical Prawns Skillet 27 Sweet and Sour Snapper Casserole 28

Caribbean Ginger Peanut Sauce 29 Jamaican Sunset Soup 30 Kiwi Orange Chicken 31 Fruity Tofu Skillet 32 Curried Honey and Pear Skillet 33 Curried Beef Fillets with Eggplant and Lime 34 Koh Kong Glazed Banana Skillet 35 Chicken Curry Cambodian Style 36 Apricot and Asparagus Skillet 37 Cambodian Tri-Tip Stir Fry 38 Cambodian Lemongrass Spice Paste Skillet 39 Hot and Spicy Veggie Combination Platter 40 Tofu Salad with Spicy Jalapeno Garlic Vinaigrette 41 Cambodian House Fried Rice 42 Emperors of Cambodia Corn 43 Catfish Skillet 44 Cambodian Banana Bites 45 Whole Grain Curry 46 Creamy Beans Stew 47 Vegetarian Curry Japanese Style 48 Lemon Steak with Parmesan Salad 50

Spicy Egg Rolls 51 Southwest Stir Fry 52 Potluck Poppers 53 Croquettes Japanese Style 54 Noodles & Shrimp Asian Style 55 Sweet Thai Chile Fried Rice 56 Mustard Sausage Soup 58 Fiesta Wontons 59 New England Style Stuffing 60 Wontons with Seoul 61 Catalina’s Spicy Wontons 62 Hot Ginger Wontons 63 Cream Cheese Dumplings 64 Weeknight Ground Beef Wontons 65 Pennsylvania Park Wontons 66 Hibachi House Salad with Wonton Crisps 67 Happy Wontons with Orange Sauce 68 Taco Wontons 70 Wontons Alaska 71 5-Ingredient Picnic Wontons 72 Wontons Winnipeg 73

Wontons Mexico 74 Wontons Jamaica 75 Summer Breakfast Wraps 76 Italian Guacamole Wraps 77 Asian Fusion Wraps 78 Black Jack Wraps 79 Shrimp Wraps with Lemon Mayo 80 Baja Wraps 81 Hot Tofu Wraps 82 Bangkok Meets Morocco Wraps 83 Island Coconut Wraps 84 Wontons Mediterranean 85 Glazed Szechuan Wontons 86 Wonton Noodle Wok 88 Turkish Mozzarella Casserole 89 Allspice Sweet Quinces Stew 90 Lamb Stew with Turkish Baharat 91 Quick Beef Lunch Skillet 92 Turkish Style Nuts Pilaf 93 Turkish Breakfast 94 Saucy Eggplant Casserole 95

Easy Peasy Chickpea Falafels 96 Chicken Tunis 97 Parmesan Tuna Turnovers 98 50-Minute Tunisian Egg Noodle Skillet 99 Hot Chickpea Salad 100 Tunisian Kitchen Fava Beans 101 Chili Sausage and Potato Stew 102

Southwest Squash

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 296.5 Fat 20.5 g Cholesterol 71.2 mg Sodium 186.9 mg Carbohydrates 7.8 g Protein 20.9 g

Ingredients 1 lb ground beef 1 tbsp oil 3 medium yellow squash, sliced 1 small onion, sliced 1 garlic clove, minced 1 (14 1/2 oz.) can diced tomatoes, undrained (OR 1 pint fresh tomato, diced and 1/2 C. water)

1 tsp chili powder 1 tsp cumin 1 tsp smoked paprika salt and pepper 1 C. cheddar cheese

Directions 1. Place a skillet over medium heat. Add beef to it and until well done. Drain the beef and put it aside. 2. Heat oil in the pan over medium heat. Add the onion, garlic, and squash. Sauté until the vegetables are tender. 3. Stir in the meat and tomatoes. Add water if you are using fresh tomatoes. Sprinkle the spices: chili powder, paprika, cumin, salt, and pepper. 4. Pour the mixture into an oven-proof baking dish. Add the cheese on top and slip the dish into the oven, baking it for no more than 17 minutes at 400 degrees F. 5. Enjoy.

Southwest Squash

7

LENTIL

Curry

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 133 kcal Fat 2.5 g Carbohydrates 20.2g Protein 8.3 g Cholesterol 1 mg Sodium 565 mg

Ingredients 1 tbsp vegetable oil 1 white onion, halved and sliced into 1/2-inch rings 3 cloves garlic, minced 2 C. chicken broth 1 C. lentils 1/2 C. water 2 cloves garlic, crushed 1 1/2 tsp ground coriander 1 tsp salt 1 tsp ground cumin 1 tsp chili powder 1/2 tsp ground ginger

1/4 tsp ground cinnamon 1/4 tsp ground turmeric 1/4 tsp ground cinnamon 1/4 tsp ground cloves 1/8 tsp cayenne pepper 1 bay leaf 1 (10 oz.) package frozen chopped spinach 1/4 C. water

Directions 1. In a skillet, heat the oil on medium heat and sauté the onion for about 10 minutes. 2. Add the minced garlic and sauté for about 1 minute more. 3. Add the chicken broth, lentils, 1/2 C. of the water, crushed garlic, coriander, salt, cumin, chili powder, ginger, cinnamon, turmeric, cinnamon, cloves, cayenne pepper and bay leaf and bring to a boil. 4. Reduce the heat to medium-low and simmer, covered for about 35 minutes. 5. In a microwave-safe bowl, place the spinach and 1/4 C. of the water and microwave for about 5 minutes. 6. Stir in the spinach and microwave for about 5 minutes more. 7. Keep aside the spinach for about 5 minutes. 8. Drain the water and squeeze excess moisture from the spinach. 8

Lentil Curry

9. Add the spinach into the lentils and stir. 10. Simmer, covered for about 10 minutes.

9

SIMPLY FRIED

Bread

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 176 kcal Fat 6.2 g Carbohydrates 25.4g Protein 4.3 g Cholesterol 1 mg Sodium 271 mg

Ingredients 1 C. vegetable oil for frying, or as needed 1 C. unbleached flour 1 tsp baking powder 1 tsp powdered milk

1/4 tsp salt 1/2 C. water

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

10

In a heavy skillet, heat the oil to 350 degrees F. In a large bowl, sift together the flour, baking powder, powdered milk and salt. Place the water over the flour mixture and mix till a sticky dough forms. With floured hands, make balls from the dough. Fry the dough in the hot oil for about 3-4 minutes per side. Transfer the fry bread to a paper towel-lined plate to drain.

Simply Fried Bread

Junka

(South-Indian Style Broccoli)

Prep Time: 15 mins Total Time: 32 mins Servings per Recipe: 4 Calories 164 kcal Fat 12.3 g Carbohydrates 10.2g Protein 3.5 g Cholesterol 0 mg Sodium 1323 mg

Ingredients 3 tbsp vegetable oil 1/2 tsp mustard seed 1 small onion, chopped 1/2 tsp cumin seeds 1 tbsp ginger-garlic paste 1 tsp chili powder 1 tsp ground turmeric 1 head broccoli, chopped

2 tsp water 2 tsp salt 3 tbsp gram flour (garbanzo bean flour) 1 tsp vegetable oil

Directions 1. In a skillet, heat 3 tbsp of the oil on medium heat and sauté the mustard seeds for about 1-2 minutes. 2. Add the onion and cumin seeds and sauté for about 5-10 minutes. 3. Add the ginger-garlic paste, chili powder and turmeric and sauté for about 1-2 minutes. 4. Add the broccoli and cook for about 8-10 minutes. 5. Stir in the water and salt and cook for about 1 minute. 6. Add the gram flour and cook, stirring continuously for about 5-8 minutes. 7. Drizzle 1 tsp of the oil over junka and serve.

Junka

11

MURGH KARI

(A Simple Chicken Curry)

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 427 kcal Fat 24.3 g Carbohydrates 14.7g Protein 38.1 g Cholesterol 95 mg Sodium 1370 mg

Ingredients 2 lb. skinless, boneless chicken breast halves 2 tsp salt 1/2 C. cooking oil 1 1/2 C. chopped onion 1 tbsp minced garlic 1 1/2 tsp minced fresh ginger root 1 tbsp curry powder 1 tsp ground cumin 1 tsp ground turmeric 1 tsp ground coriander

1 tsp cayenne pepper 1 tbsp water 1 (15 oz.) can crushed tomatoes 1 C. plain yogurt 1 tbsp chopped fresh cilantro 1 tsp salt 1/2 C. water 1 tsp garam masala 1 tbsp chopped fresh cilantro 1 tbsp fresh lemon juice

Directions 1. Season the chicken breasts with 2 tsp of the salt. 2. In a large skillet, heat the oil on high heat and cook the chicken in batches till browned completely. 3. Transfer the chicken breasts into a plate and keep aside. 4. Reduce the heat to medium-high. 5. Add the onion, garlic and ginger and cook for about 8 minutes. 6. Stir in the curry powder, cumin, turmeric, coriander, cayenne and 1 tbsp of the water and cook for about 1 minute. 7. Stir in the chicken, tomatoes, yogurt, 1 tbsp of the chopped cilantro, 1 tsp of the salt and 1/2 C. of the water and bring to a boil, turning the chicken to coat with the sauce. 8. Sprinkle the garam masala and 1 tbsp of the cilantro over the chicken. 9. Simmer, covered for about 20 minutes. 10. Serve with a drizzling of the lemon juice. 12

Murgh Kari

Ginger

Coriander Spicy Stew

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 8 Calories 373 kcal Fat 30.2 g Carbohydrates 12g Protein 14.2 g Cholesterol 51 mg Sodium 451 mg

Ingredients 1/4 C. canola oil 2 jalapeno peppers, chopped 1 (3 inch) piece fresh ginger, peeled and minced 4 cloves garlic, minced 2 (32 oz.) containers Greek yogurt 1 tbsp chili powder 1 tbsp ground turmeric

2 tsp ground coriander 2 tsp ground cumin 1 tsp garam masala 1 tsp salt 1/4 C. chopped fresh cilantro

Directions 1. In a small skillet, heat oil on medium heat and sauté the jalapeno peppers, ginger and garlic for about 5 minutes. 2. In a Dutch oven, mix together the yogurt, chili powder, turmeric, coriander, cumin, garam masala and salt on low heat and cook till just warmed. 3. Fold the jalapeño mixture into the yogurt mixture and remove from the heat. 4. Serve with a topping of the cilantro.

Ginger Coriander Spicy Stew

13

PUNJABI STYLE

Lentils

Prep Time: 15 mins Total Time: 4 hrs 15 mins Servings per Recipe: 6 Calories 375 kcal Fat 21.2 g Carbohydrates 34.2g Protein 12.8 g Cholesterol 48 mg Sodium 2718 mg

Ingredients 1 C. lentils 1/4 C. dry kidney beans (optional) water to cover 5 C. water 2 tbsp salt 2 tbsp vegetable oil 1 tbsp cumin seeds 4 cardamom pods 1 cinnamon stick, broken 4 bay leaves 6 whole cloves 1 1/2 tbsp ginger paste 1 1/2 tbsp garlic paste

1/2 tsp ground turmeric 1 pinch cayenne pepper, or more to taste 1 C. canned tomato puree, or more to taste 1 tbsp chili powder 2 tbsp ground coriander 1/4 C. butter 2 tbsp dried fenugreek leaves (optional) 1/2 C. cream (optional)

Directions 1. In a large bowl, add the lentils, kidney beans and enough water to cover the lentil mixture. 2. Soak for at least 2 hours or overnight, then drain well. 3. In a large pan, add the lentils, kidney beans, 5 C. of the water and salt on medium heat and cook for about 1 hour, stirring occasionally. 4. Remove from the heat and keep aside. 5. In another skillet, heat oil on medium-high heat and sauté the cumin seeds for about 12 minutes. 6. Add the cardamom pods, cinnamon stick, bay leaves and cloves and sauté for about 1 minute. 7. Reduce the heat to medium-low and stir in the ginger paste, garlic paste, turmeric and cayenne pepper. 14

Punjabi Style Lentils

8. Stir in the tomato puree on medium heat and simmer for about 5 minutes. 9. Add the chili powder, coriander and butter and cook, stirring till the butter is melted. 10. Stir in the lentils, kidney beans and any leftover cooking water into tomato mixture and bring to a boil. 11. Reduce the heat to low and stir in the fenugreek. 12. Simmer, covered for about 45 minutes, stirring occasionally. 13. Stir in the cream and cook and cook for about 2-4 minutes.

15

CASHEW

and Clove Rice

Prep Time: 35 mins Total Time: 55 mins Servings per Recipe: 4 Calories 374 kcal Fat 15.3 g Carbohydrates 54.2g Protein 7.3 g Cholesterol 0 mg Sodium 1830 mg

Ingredients 3 tbsp corn oil 1 onion, finely chopped 1 clove garlic, minced 1/2 C. chopped red bell pepper 3 whole cloves 1 C. long grain rice 4 C. water 1 tbsp salt 1 tbsp cayenne pepper 1 C. chopped fresh broccoli 1/2 C. corn kernels

1/2 C. fresh green beans, cut into 1 inch pieces 1/2 carrot, chopped 1/4 C. water 1/2 tsp ground turmeric 1 1/2 tbsp ground black pepper 1/4 C. roasted cashews 1/4 C. chopped fresh cilantro

Directions 1. In a large skillet, heat the corn oil on medium-high heat and sauté the onion, garlic, red bell pepper and whole cloves for about 10 minutes. 2. Add the rice and cook, stirring continuously for about 1 minute. 3. Add 4 C. of the water, salt and cayenne pepper and bring to a boil. 4. Reduce the heat to medium-low and simmer, covered for about 20 minutes. 5. Meanwhile in a microwave safe bowl, place the broccoli, corn, green beans, carrot, and 1/4 C. of the water and microwave, covered at full power for about 2-4 minutes. 6. Gently stir in the vegetables into the rice with the turmeric, black pepper and cashews. 7. Serve with a garnishing of the cilantro.

16

Cashew and Clove Rice

Desi

Cabbage

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 184 kcal Fat 8.1 g Carbohydrates 23.3g Protein 6.9 g Cholesterol 0 mg Sodium 786 mg

Ingredients 2 tbsp canola oil 1 tsp chopped fresh ginger 1 serrano pepper, finely chopped 1 tsp caraway seed 1 tsp cumin seed 1 tsp crushed fennel seed 1 tsp black mustard seed 1 tsp fenugreek seeds 1 tsp ground dried turmeric 1/4 tsp asafoetida powder 5 cardamom pods

1/2 medium head cabbage, sliced into strips 1 tsp salt 1/4 C. water juice from one lime 1 (12 oz.) can kidney beans, garbanzo beans, or black eyed peas, drained

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the ginger and Serrano pepper for about 1 minute. 2. Stir in the caraway, cumin, fennel, mustard, fenugreek, turmeric and asafoetida and sauté for about 20-30 seconds. 3. Stir in the cardamom pods, cabbage, salt, water and lime juice and bring to a simmer. 4. Simmer, covered for about 5 minutes. 5. Place the beans over the cabbage, and simmer, covered for about 2 minutes. 6. Uncover and simmer for about 1-2 minutes.

Desi Cabbage

17

BENGALI STYLE

Salmon

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 435 kcal Fat 25 g Carbohydrates 12.8g Protein 36.8 g Cholesterol 98 mg Sodium 153 mg

Ingredients 3 tbsp mustard seed 5 green chili peppers, diced 1/4 C. vegetable oil 4 medium onions, chopped 1 tsp chili powder 1 tsp ground turmeric

salt to taste 1/3 C. water 2 lb. salmon, cut into chunks

Directions 1. 2. 3. 4.

18

In a bowl, add the mustard seed and chili peppers and mash till a fine paste forms. In a skillet, heat the oil on medium heat and sauté the onions till golden. Stir in the mustard paste, chili powder, turmeric, salt and water. Add the salmon and reduce the heat to low and simmer till most of the liquid is absorbed.

Bengali Style Salmon

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 skillet, 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

19

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 skillet, 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.

20

Basmaati Rice 101

Ground Beef Delight

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 422.7 Fat 18.7 g Cholesterol 100.8 mg Sodium 728.2 mg Carbohydrates 36.3 g Protein 27 g

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

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

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

Ground Beef Delight

21

7-INGREDIENT

Zucchini

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

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

and chilis 1 tsp ground cumin salt and pepper

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

22

7-Ingredient Zucchini

Hamburger

Spinach Bake

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 484.9 Fat 14.7 g Cholesterol 51.4 mg Sodium 299.6 mg Carbohydrates 67.2 g Protein 23.5 g

Ingredients 1 lb ground beef shredded Monterey jack cheese 1 (16 oz.) box penne pasta, cooked salt & pepper seasoned garlic salt 2 -3 bunches fresh spinach

olive oil 3 -4 garlic cloves 1⁄2onion, chopped 1 (10 3/4 oz.) can condensed cream of mushroom & garlic soup

Directions 1. In a large skillet, heat a small amount of the oil. Add onion and garlic. Cook until transparent. 2. Stir in spinach and until it wilts. Set aside. 3. Cook the beef until it is well browned. Add garlic salt, salt, and pepper for seasoning. Set aside. 4. Mix together the pasta, beef, spinach, cheese, and soup. You can add more cheese if you like your casserole cheesy. 5. Sprinkle salt and pepper as desired. 6. Pour the mixture into a large casserole dish. Top it off with shredded cheese. 7. Cover the dish with tin foil and place it in a pre-heated 350 degree F oven. Bake for no more than 32 minutes. 8. Uncover the casserole and bake for an additional 12 minutes. 9. Enjoy.

Hamburger Spinach Bake

23

HAMBURGER

Delight

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 398.1 Fat 17.6 g Cholesterol 90 mg Sodium 556.2 mg Carbohydrates 35.4 g Protein 22.9 g

Ingredients 1 lb lean ground beef 1⁄4 tsp salt 1⁄4 tsp pepper 1 tsp oil, to taste 8 oz. sliced fresh mushrooms 1 large onion, chopped 3 minced garlic cloves, I just use the jarred kind 1⁄4 C. chicken broth or 1⁄4 C. chicken

bouillon 1 (10 3/4 oz.) can cream of mushroom soup 1⁄2 C. sour cream 1 tbsp Dijon mustard 4 C. cooked egg noodles

Directions 1. In a large, deep skillet, the hamburger with salt and pepper. Continuously break up the meat until crumbly. 2. Drain the excess grease before stirring in onion, garlic, mushrooms, and oil. 3. Continue cooking for four minutes, or until the onion is tender. 4. Add broth. Reduce heat to medium-low and let the mixture simmer for no more than 5 minutes. 5. Add mustard, soup, and sour cream. Mix everything until well combined. 6. Add the noodles to the mixture. If the skillet is too small, add the noodles to a large dish, pour the meat mixture on top, and toss well. Finally, pour the coated noodles into a sprayed 13x9 inch casserole dish. 7. Cover the dish and place it into a pre-heated 350 degrees F oven. Bake for no more than 22 minutes. 8. Uncover the casserole and bake for 12 more minutes. 9. Serve with garlic bread on the side or fresh tossed salad. 10. Enjoy. 24

Hamburger Delight

Mesa

Dinner

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

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

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

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

25

CHICKEN

and Long Grain

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 3 Calories 916 Fat 61.9 Carbohydrates 113 Protein 1322 Cholesterol 42.9 Sodium 34.8

Ingredients 1/2 C. long-grain white rice 1 C. water 3 tbsp vegetable oil 1/4 C. butter 3 skinless, boneless chicken breast halves 3 oz. apple juice 1 can sliced mushrooms 2 1/2 tbsp chicken bouillon granules

2 tsp garlic powder 2 tsp ground black pepper 1 can coconut milk 1 small banana, sliced

Directions 1. Place a skillet over medium heat. Stir the water with rice in it and cook them until they start boiling. Lower the heat and let them cook for 22 min. 2. Place a large pan over medium heat. Heat the oil in it. 3. Add to it the chicken breasts and let them cook for 7 to 9 min on each side. 4. Add the apple juice to the pan and cook them for 10 sec. Stir in the mushrooms, bouillon granules, garlic powder, pepper, salt and coconut milk. 5. Lower the heat and let them cook for 12 min. Spoon the chicken skillet over the rice then garnish them with the banana slices. 6. Enjoy.

26

Chicken and Long Grain

Tropical

Prawns Skillet

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 101.0 Fat 4.1g Cholesterol 37.8mg Sodium 251.2mg Carbohydrates 11.2g3 Protein 5.9g

Ingredients 1 tbsp cooking oil 1 large onion, finely chopped 1 red capsicum, chopped 1 green capsicum, chopped 1/4 tsp dried thyme 1/4 tsp ground allspice 1/4 tsp ground black pepper

1/4 tsp ground cinnamon 1/8 tsp cayenne pepper 1/8 tsp salt 1 (400 g) cans chopped tomatoes 20 large green prawns, or scallops

Directions 1. Place a large skillet over medium heat. Heat the oil in it. Sauté in it the onion and capsicums for 5 min. 2. Add the rest of the ingredients. Let them cook for 4 min or until the prawns are done. 3. Serve your prawns warm with some white rice and enjoy. 4. Enjoy.

Tropical Prawns Skillet

27

SWEET AND SOUR

Snapper Casserole

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 101.0 Fat 0.9g Cholesterol 0.0mg Sodium 1293.8mg Carbohydrates 20.4g Protein 3.3g

Ingredients 2 medium red snapper, whole 1 medium onion, sliced 2 sprigs thyme 2 stalks green onions, sliced 1/2 bell pepper, sliced 2 garlic cloves 2 tbsp flour 1 1/2 C. water 1/4 C. soy sauce

1/4 C. ketchup 1/2 C. sweet and sour sauce 3 tbsp vinegar oil salt and pepper

Directions 1. Mix some water with vinegar of choice. Rinse the snapper fish with it. Pat it dry with some paper or kitchen towels. 2. Place a large skillet over medium heat. Heat 1 1/2 inch of oil in it. Place in it the snapper fish and cook it for 4 to 6 min on each side or until it becomes golden brown. 3. Drain the fish and place it aside. 4. Heat a splash of oil in a large pot over medium heat. Cook it the onion, thyme, green onion, bell pepper and garlic for 4 min. Add the flour and cook them for an extra minute. 5. Stir in the water, soy sauce, ketchup, sweet and sour sauce and vinegar. Place the snapper fish gently on top. 6. Cook the stew for 16 min. Adjust the seasoning of the stew then serve it warm. 7. Enjoy.

28

Sweet and Sour Snapper Casserole

Caribbean

Ginger Peanut Sauce

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 5 Calories 329.7 Fat 27.7g Cholesterol 0.0mg Sodium 610.7mg Carbohydrates 14.5g Protein 10.2g

Ingredients 4 tbsp vegetable oil 1 stalk lemongrass, sliced 3 oz. chopped onions 3 chopped garlic cloves 2 tsp shrimp paste, or fish sauce 6 oz. roasted peanuts 1 1/2 tsp tamarind paste

2 tsp fresh ginger, grated 1 ounce sugar 3 tbsp soy sauce

Directions 1. Get a food processor: Combine half of the oil with lemon grass, onion, garlic, fish sauce in it. Process them until they become smooth. Place it aside. 2. Place the peanuts in the same blender and pulse them several times until they become finely chopped. 3. Get in a small bowl filled of hot water. Place in it the tamarind and let it sit until it becomes soft. Drain it and squeeze it to get the juice. 4. Place a large skillet over medium heat. Heat the rest of the oil in it. Sauté in it the garlic mix for 2 min. 5. Stir in the tamarin juice with chopped peanuts. Cook the sauce for 6 to 8 min then serve it warm. 6. Enjoy.

Caribbean Ginger Peanut Sauce

29

JAMAICAN

Sunset Soup

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 8 Calories 104.1 Fat 2.2g Cholesterol 5.7mg Sodium 268.5mg Carbohydrates 15.0g Protein 5.7g

Ingredients 6 C. chicken stock 2 C. pumpkin flesh, cut into 1-inch cubes 2 C. potatoes, peeled and cut into 1-inch cubes 1 onion, minced 2 garlic cloves, minced 1/2 tsp dried thyme 1 bay leaf

2 tsp minced jalapeno peppers ground allspice, to taste 1/4 C. low-fat buttermilk 1/4 C. minced fresh coriander, for garnish

Directions 1. Place a large skillet over medium heat. Cook in it the chicken stock until it starts simmering. 2. Stir in it the pumpkin cubes with potato, onion, garlic, thyme, bay leaf, jalapeno, allspice powder, a pinch of salt and pepper. 3. Cook the soup for 22 min until the veggies are done. Discard the bay leaf and place the soup aside to cool down for a while. 4. Get a food processor: Pour in it the soup in it and process them until it becomes smooth. 5. Stir the buttermilk into the soup then serve it with some bread. 6. Enjoy.

30

Jamaican Sunset Soup

Kiwi

Orange Chicken

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 288.1 Fat 6.3g Cholesterol 76.0mg Sodium 928.5mg Carbohydrates 25.4g Protein 34.0g

Ingredients 4 C. chicken broth 4 boneless skinless chicken breasts 1 stalk celery, chopped 1 leek, white part only, chopped 4 kiwi fruits, peeled, cut into 1/4-inch slices 1 orange, washed, dried

1 lemon 1 tbsp unsalted butter 1 tbsp granulated sugar 1/8 tsp salt 1/8 tsp cayenne pepper

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

In large skillet, add the chicken broth and bring to a boil. Add the chicken breasts and simmer for about 10 minutes, skimming off fat from the top. Add the celery and leek and simmer for about 10 minutes. Remove the chicken from broth and keep aside, covered. In a serving dish, arrange the kiwifruit in a fan-shaped pattern. Sprinkle the half of the orange zest over the kiwifruit. In a small bowl, extract the juice of orange and lemon. In a small pan, melt the butter and cook the sugar for about 5 minutes, stirring continuously. 9. Add the orange and lemon juices and stir till well combined. 10. Boil till the sauce is reduced to about 2 tbsp. 11. Stir in the salt and cayenne pepper. 12. Cut the chicken breasts into thin strips and arrange over the kiwifruit. 13. Serve with a topping of the sauce.

Kiwi Orange Chicken

31

FRUITY

Tofu Skillet

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 1 Calories 189.9 Fat 7.1g Cholesterol 0.0mg Sodium 310.1mg Carbohydrates 25.3g Protein 10.2g

Ingredients 1/2-3/4 lb. extra firm tofu, diced cornstarch, to coat 1 -2 tsp olive oil 1 C. pineapple chunk 2 tbsp vegetarian oyster sauce 1/2 C. water 1 garlic clove, Minced 1 tsp sugar 1/4 tsp salt

1/4 tsp black pepper 2 green onions, Chopped handful cilantro, Chopped

Directions 1. Coat the tofu pieces with the cornstarch evenly and then, shake off the excess. 2. In a skillet, heat the oil and cook the tofu pieces for about 10 minutes. 3. In a pan, add the pineapple, green onion, garlic, oyster sauce, water, sugar, salt and black pepper over medium heat and mix well. 4. Cook for about 2-3 minutes. 5. Stir in the tofu and remove from the heat. 6. Enjoy with a garnishing of the cilantro.

32

Fruity Tofu Skillet

Curried

Honey and Pear Skillet

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 313.4 Fat 12.2g Cholesterol 45.9mg Sodium 1061.6mg Carbohydrates 31.0g Protein 22.1g

Ingredients 2 tbsp sesame oil 3/4 lb. beef eye round, very sliced 1 Anjou pear, peeled and sliced 1 (10 oz.) cans pears in heavy syrup 6 scallions, slices 5 garlic cloves, minced 4 tbsp soy sauce

1 tbsp honey 2 tsp red curry powder 2 red chilies 2 tsp sesame seeds

Directions 1. 2. 3. 4.

In a skillet, add the oil over medium-high heat and cook until heated. Add the beef and sear for about 2 minutes. Reserve 4 very thin pear slices In the skillet, add the remaining pear, garlic, scallions, honey, soy sauce, sesame seeds and curry powder and cook for about 3 minutes, stirring continuously. 5. Enjoy with a garnishing of the reserved pear slices.

Curried Honey and Pear Skillet

33

CURRIED

Beef Fillets with Eggplant and Lime

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 173.8 Fat 9.4g Cholesterol 0.0mg Sodium 718.9mg Carbohydrates 22.9g Protein 2.1g

Ingredients 1 oz. concentrated tamarind pulp 1/2 C. boiling water 1 lb. beef fillet, sliced 2 chilies, chopped 1 tbsp cilantro 1 tsp ground galangal 2 tsp ground lemongrass 2 tbsp vegetable oil 1 onion, chopped

2 garlic cloves, crushed 2 tbsp fish sauce 1 tsp sugar 2 oz. coconut milk 5 oz. eggplants, cubed 1 lime, rind grated and juiced

Directions 1. In a bowl, add the boiling water and tamarind pulp and stir to combine. 2. Keep aside for about 22 minutes. 3. In a blender, add the galangal, cilantro, chili and lemon grass and pulse until smooth. 4. In a skillet, add the oil and cook until heated. 5. Add onions and garlic and cook for about 3 minutes, stirring continuously. 6. Stir in the pureed mixture and cook for about 4 minutes, stirring continuously. 7. Add the beef and sear for about 4 minutes. 8. Add the sugar, coconut milk and fish sauce and stir to combine. 9. Through a strainer, strain the tamarind liquid into the skillet and stir to combine. 10. Cook for about 14 minutes. 11. Add the eggplant, lime peel and lime juice and cook for about 4 minutes. 12. Enjoy hot.

34

Curried Beef Fillets with Eggplant and Lime

Koh Kong

Glazed Banana Skillet

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 6 Calories 140.6 Fat 2.3g Cholesterol 0.0mg Sodium 2.2mg Carbohydrates 31.4g Protein 2.0g

Ingredients 3 tbsp shredded coconut 2 oz. unsalted butter 1 tbsp grated ginger root 1 orange, grated zest of 6 bananas, peeled and sliced lengthwise 2 oz. caster sugar 4 tbsp lime juice

6 tbsp orange juice, optional 3 tsp toasted sesame seeds lime slice ice cream

Directions 1. Place a non-stick skillet over until heated through. 2. Add the coconut and cook for about 1 minute, stirring continuously. 3. Remove from the pan and keep aside to cool completely. 4. In a skillet, add the butter and cook until melted. 5. Add the orange zest and ginger and stir to combine. 6. Add the banana slices, cut-side down and cook for about 2 minutes. 7. Carefully, flip the banana slices to coat with the sauce. 8. Transfer the banana slices onto a heated serving plate. 9. With a piece of foil, cover the banana slices to keep warm. 10. In the same skillet, add the orange juice over heat and cook until well combined. 11. With a taper, ignite to allow the flames to die down. 12. Pace the sauce over the bananas evenly. 13. Top with the sesame seeds and coconut. 14. Enjoy with a garnishing of the lime slices.

Koh Kong Glazed Banana Skillet

35

CHICKEN CURRY

Cambodian Style

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 439.2 Fat 12.6g Cholesterol 273.1mg Sodium 591.7mg Carbohydrates 7.7g Protein 69.5g

Ingredients 1/2 C. ginger, sliced peeled 1/4 C. lemongrass, chopped peeled 1 1/2 tbsp shrimp sauce 1 tbsp apple cider vinegar 1 tsp grated lime rind 1/2 tsp salt 1/2 tsp crushed red pepper flakes 1/2 tsp ground turmeric 5 garlic cloves, halved 2 large shallots, peeled and quartered cooking spray

6 (4 oz.) skinless chicken drumsticks, skinned 6 (4 oz.) skinless chicken thighs, skinned 1 C. reduced-sodium fat-free chicken broth 3/4 C. light coconut milk 1 tsp sugar 1 tbsp lime juice lime wedge

Directions 1. In a blender, add the shallot, ginger, garlic, lemon grass, lime rind, shrimp sauce, vinegar, turmeric, red pepper flakes and salt and pulse until minced. 2. Grease a nonstick skillet with the cooking spray and heat over medium-high heat. 3. Add the shallot mixture and stir fry for about 2 minutes. 4. Add the chicken and cook for about 2 minutes per side. 5. Stir in the sugar, coconut milk and broth and cook until boiling. 6. Set the heat to low and cook, covered for about 44 minutes. 7. Remove from the heat and with a slotted spoon transfer the chicken into a bowl. 8. Remove the meat from bones and chop it, discarding the bones. 9. Place the pan over medium heat. 10. Stir in the lime juice and chicken pieces and cook for about 3 minutes 11. Enjoy alongside the lime wedges. 36

Chicken Curry Cambodian Style

Apricot

and Asparagus Skillet

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 582.6 Fat 35.8g Cholesterol 137.7mg Sodium 648.6mg Carbohydrates 22.5g Protein 46.4g

Ingredients 1 1/2 lb. New York strip steaks, trimmed 2 tbsp soy sauce 1 tbsp ginger, grated 1 garlic clove, large, pressed 1 tbsp apple cider 1 1/2 tsp apricot preserves, no sugar added 1 1/2 tsp sesame oil

1/4 tsp Chinese five spice powder 4 tsp canola oil 24 asparagus, spears, trimmed 2 tbsp sesame seeds 24 cherry tomatoes

Directions 1. Cut the steaks into slices crosswise. 2. For the marinade: in a re-sealable plastic bag, add all the ingredients. 3. Add the beef and seal the bag. 4. Shake the bag to mix well. 5. Place in the fridge for about 3-4 hours. 6. In a nonstick skillet, add 1 tsp of the oil over high heat and cook until heated through. 7. Add 1/3 of the beef and cook for about 2 minutes. 8. With a slotted spoon, transfer the beef into a bowl. 9. Repeat with the remaining beef and 2 tsp of the oil. 10. In the same skillet, add remaining tsp of the oil and cook until heated. 11. Add the asparagus and sesame seeds and sauté for about 4 minutes. 12. Add the tomatoes and cook until heated completely. 13. Transfer the vegetables into the bowl with the steak and toss to coat well. 14. Enjoy. Apricot and Asparagus Skillet

37

CAMBODIAN

Tri-Tip Stir Fry

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

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

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

Directions 1. For the marinade: in a bowl, add all the ingredients and mix well. 2. Reserve 2 tbsp of the marinade in another bowl. 3. In the bowl of the remaining marinade, add the beef steaks and mix well. 4. Cover the bowl and place in the fridge for about 15 minutes. 5. Remove the beef steaks from the bowl and discard marinade. 6. Place a nonstick skillet over medium-high heat until heated completely. 7. Add the steak and cook for about 10-12 minutes, flipping once halfway through. 8. In the same skillet, add 2 tbsp of the water over medium-high heat and cook until heated. 9. Stir in the vegetables and cook for about 4 minutes, mixing often. 10. Stir in the reserved marinade and cook until heated completely. 11. Cut the steaks into slices. 12. Divide the beef and vegetables onto plates and enjoy with a topping of the walnuts.

38

Cambodian Tri-Tip Stir Fry

Cambodian

Lemongrass Spice Paste Skillet

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 551.7 Fat 47.9g Cholesterol 32.7mg Sodium 1596.6mg Carbohydrates 22.5g Protein 11.6g

Ingredients Lemongrass Spice Paste 2 stalks lemongrass, sliced 5 garlic cloves, chopped 1 large shallot, chopped 1 1/2 tsp galangal, peeled and chopped 6 kaffir lime leaves, deveined 1/2 tsp turmeric 2 chilies, chopped and seeded 1/2 C. water Stir Fry 3 tbsp vegetable oil

600 g beef 3 tbsp fish sauce 2 tbsp sugar 1/2 tsp salt 1 large onion, peeled and sliced into wedges 1 red capsicum, sliced 1/2 C. roasted peanuts, ground rice vermicelli

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

For the paste: in a food processor, add all the ingredients and pulse until pureed . Transfer the pureed mixture into a bowl with the meat and mix until well combined. In a skillet, add the oil over medium heat and cook until heated through. Add the meat and sea until browned completely. Stir in the sugar, fish sauce and salt and cook until just boiling, stirring continuously. Add the onion wedges and cook for about 4-5 minutes, stirring continuously. Add 6 tbsp of the roasted peanuts and capsicum and cook for about 1 minute, stirring continuously. 8. Enjoy hot with a topping of the remaining peanuts alongside the rice vermicelli noodles.

Cambodian Lemongrass Spice Paste Skillet

39

HOT AND SPICY

Veggie Combination Platter

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 188.2 Fat 0.4g Cholesterol 0.0mg Sodium 466.3mg Carbohydrates 45.1g Protein 4.0g

Ingredients 1 (20 oz.) cans pineapple chunks in juice 1 C. sliced carrot 4 C. chopped broccoli 1 onion, wedges 1 C. water 1 bunch scallion, chopped

Sauce 1 C. unsweetened pineapple juice 1/4 C. cider vinegar 2 1/2 tbsp soy sauce 1/3 C. brown sugar 2 tbsp cornstarch

Directions 1. Drain the pineapple chunks, reserving the juice in a bowl. 2. In a skillet, add all the vegetables except broccoli, ginger, garlic and 1/2 C. of the water and stir fry for about 6 minutes. 3. Add the broccoli and remaining water and stir to combine. 4. Set the heat to low and cook, covered for about 6 minutes. 5. For the sauce: in a bowl, add all the ingredients and mix well. 6. In the skillet of the vegetables, add the pineapple chunks and sauce and cook until desired thickness of sauce. 7. Enjoy hot.

40

Hot and Spicy Veggie Combination Platter

Tofu Salad

with Spicy Jalapeno Garlic Vinaigrette

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 6 Calories 173.2 Fat 6.3g Cholesterol 0.0mg Sodium 744.5mg Carbohydrates 23.3g Protein 11.1g

Ingredients 1 lb. firm tofu, pressed and cubed Sauce 2 inches piece ginger, peeled and chopped 4 -5 large garlic cloves, chopped 1 -2 jalapeño pepper, diced 2 tbsp sugar 4 tsp Asian fish sauce 3/4-1 C. squeezed lime juice 4 tbsp apple cider vinegar Salad 1 tsp salt

1 lb. green beans, trimmed 3 medium carrots, peeled and cut into matchsticks 7 scallions, cut into slivers 3 red Italian frying bell peppers, seeded and sliced 1 head Boston lettuce, shredded 1/4-1/3 C. of mint, chopped 1/4 C. roasted unsalted peanuts, chopped

Directions 1. In a skillet, add the garlic, ginger, jalapeño, sugar, vinegar, lime juice and fish sauce over medium-high heat and cook until boiling, stirring frequently. 2. Remove from the heat and keep aside. 3. In a pot of salted boiling water, cook the beans for about 4-5 minutes. 4. Drain the beans well and immediately, place into an ice bath. 5. Drain the beans well and with paper towels, pat dry them. 6. Place a large nonstick skillet over medium heat until heated through. 7. Add the tofu and cook for about 4 minutes per side. 8. Stir in the ginger mixture and cook for about 1 minute. 9. In 6 serving plates, divide the beans, carrots, scallions, red peppers, lettuce, and mint evenly. 10. Top with the tofu and sauce and enjoy with a garnishing of the peanuts. Tofu Salad with Spicy Jalapeno Garlic Vinaigrette

41

CAMBODIAN

House Fried Rice

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 871.8 Fat 11.6g Cholesterol 0.0mg Sodium 951.7mg Carbohydrates 170.5g Protein 18.0g

Ingredients 3 tbsp vegetable oil 2 garlic cloves, minced 1 onion, chopped 1 C. frozen sweet peas 1 C. carrot, chopped 1/4 head cabbage, chopped 1 tbsp soy sauce

1 tsp salt 1/2 tsp sugar 1/4 tsp ground black pepper 1 tsp sirracha sauce 4 C. jasmine rice

Directions 1. 2. 3. 4.

42

In a skillet, heat the oil over high heat. Add the remaining ingredients except the rice and stir to combine well. Add the rice and stir until heated completely. Enjoy hot

Cambodian House Fried Rice

Emperors

of Cambodia Corn

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 6 Calories 183.4 Fat 6.0g Cholesterol 0.0mg Sodium 871.7mg Carbohydrates 33.3g Protein 4.3g

Ingredients 6 ears corn, husks and silk removed 2 tbsp vegetable oil 2 tbsp fish sauce 2 tbsp water 1 1/2 tbsp sugar

1 tsp salt 2 green onions, white parts only, sliced vegetable oil

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

Coat the corn ears with a little oil. Place a cast-iron skillet over medium heat until heated through. Add the corn and cook for about 13-15 minutes, flipping after every 3 minutes. Remover the corn from the heat and transfer onto a platter. With a piece of foil, cover the corn to keep warm. In a bowl, add the sugar, fish sauce, salt and water and mix until well combined. In a skillet, add 2 tbsp of the oil over medium heat and cook until just heated. Add the green onions and sugar mixture and cook for about 40 seconds, stirring frequently. 9. Remove from the heat and keep aside to cool. 10. Coat the corn with the scallion sauce and enjoy.

Emperors of Cambodia Corn

43

CATFISH

Skillet

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

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

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

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

44

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

Catfish Skillet

Cambodian

Banana Bites

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 1111.1 Fat 109.5g Cholesterol 2.1mg Sodium 138.0mg Carbohydrates 33.5g Protein 3.0g

Ingredients 1 banana, peeled and halved lengthwise and each half cut pieces 1 tsp sugar 1/4 tsp vanilla 6 spring roll wrappers, halved

1 C. vegetable oil 1 tbsp powdered sugar

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

In a bowl, add the banana pieces, vanilla extract and sugar and mix well. Place 1 banana piece over each spring roll wrapper half. With wet fingers, moisten the edges and roll the wrapper around banana piece. In a deep skillet, add the oil and cook until heated through. Add the banana wraps in batches and fry until golden from both sides. With a slotted spoon, transfer the banana wraps onto a paper towel-lined plate to drain. Enjoy with a dusting of the powdered sugar.

Cambodian Banana Bites

45

WHOLE GRAIN

Curry

Prep Time: 10 mins Total Time: 8 hrs 40 mins Servings per Recipe: 4 Calories 278 kcal Fat 9.1 g Carbohydrates 42.9g Protein 6.4 g Cholesterol 0 mg Sodium 592 mg

Ingredients 1 C. millet 2 tbsp olive oil 1 onion, diced 2 cloves garlic, diced 2 1/2 C. water 1 tsp salt

1/2 tsp ground cumin 2 tsp curry powder

Directions 1. In a large bowl of the water, soak the millet for about 8 hours to overnight. 2. Drain the millet completely. 3. In a large skillet, heat the oil on medium heat and sauté the onion and garlic for about 1015 minutes. 4. Stir in the millet, 2 1/2 C. of the water, salt and cumin and simmer, covered for about 20 minutes. 5. Stir in the curry powder and remove from the heat.

46

Whole Grain Curry

Creamy

Prep Time: 10 mins

Beans Stew

Total Time: 15 mins Servings per Recipe: 6 Calories 206.6 Fat 19.4g Cholesterol 5.3mg Sodium 44.2mg Carbohydrates 7.0g Protein 2.3g

Ingredients 2 k broad beans, single peeled 1 onion 1 clove garlic 1/2 C. olive oil 1 (400 g) cans peeled tomatoes

1 tbsp tomato paste 1 C. yoghurt salt & pepper

Directions 1. Place a skillet over medium heat. Heat the oil in it. Sauté in it the onion for 4 min. add the garlic and cook them for 40 sec. 2. Stir in the tomato with beans. Put on the lid and let them cook for 20 min over low heat while adding water if needed. 3. Once the time is up, stir in the yogurt with tomato paste. Cook the stew for 2 min. adjust the seasoning of the stew then serve it warm. 4. Enjoy.

Creamy Beans Stew

47

VEGETARIAN

Curry Japanese Style

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 2 Calories 297 kcal Fat 11.6 g Carbohydrates 45.1g Protein 8g Cholesterol 0 mg Sodium 236 mg

Ingredients 2 C. cubed Japanese turnips 1 potato, peeled and cubed 1 tomato, diced 1 C. water 1/4 tsp ground turmeric Spice Paste: 1 tsp canola oil 2 dried red chilis 2 small Thai green chilis 1 (1/2 inch) piece cinnamon stick 4 pearl onions 2 tbsp unsweetened dried coconut 1 tbsp coriander seeds 5 cashews 2 green cardamom pods

2 whole cloves 1/2 tsp fennel seeds 1/4 tsp cumin seeds 2 tbsp chopped cilantro 2 tbsp chopped fresh mint 1 tsp water, or as needed 1 tsp canola oil 1/2 tsp fennel seeds 1 (1 inch) piece cinnamon stick 2 cloves garlic, minced 1 (1 inch) piece fresh ginger root, minced 4 fresh curry leaves 1/4 C. peas 1 pinch salt

Directions 1. In a large pan, add the turnips, potato, diced tomato, 1 C. of the water and turmeric and bring to a boil. 2. Reduce the heat and simmer for about 15 minutes. 3. In a skillet, heat 1 tsp of the canola oil on medium heat and sauté the chilis, 1/2-inch piece of the cinnamon stick, pearl onions, coconut, coriander, cashews, cardamom pods, cloves, 1/2 tsp of the fennel seeds and cumin seeds for about 3 minutes. 4. Remove from the heat and transfer into a spice grinder. 5. Add the cilantro, mint and 1 tsp of the water and grind till a smooth paste forms. 6. In a large skillet, heat 1 tsp of the canola oil on medium-low heat and sauté 1/2 tsp of the fennel seeds and 1-inch piece of the cinnamon stick for about 30 seconds. 48

Vegetarian Curry Japanese Style

7. Add the minced garlic, ginger and curry leaves and sauté for about 2 minutes. 8. Add the cooked vegetables and spice paste and bring to a boil. (Add more water if curry becomes too thick.) 9. Stir in the green peas and salt. 10. Reduce the heat and simmer for about 10 minutes.

49

LEMON STEAK

with Parmesan Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 265 Fat 24.4 g Cholesterol 18.7 mg Sodium 337.7 mg Carbohydrates 3.3 g Protein 9.4 g

Ingredients 5 tbsps extra virgin olive oil, plus 1 tsp extra virgin olive oil 1 tbsp fresh-squeezed lemon juice 2 garlic cloves, minced 1 tbsp chopped fresh parsley 1 tbsp chopped fresh oregano salt fresh coarse ground black pepper

4 boneless strip steaks, 1 to 1 1/4 inches thick 8 C. loosely packed arugula, washed and dried 3 oz parmesan cheese, cut into thin shavings

Directions 1. To make the dressing: 2. Get a mixing bowl: Whisk the 5 tbsps of olive oil with lemon juice, garlic, parsley, oregano and a pinch each of salt and pepper. 3. Place a large skillet on medium to high heat. Add 1 tsp of oil to it and heat it. 4. Season the steaks strips with some salt and pepper. Cook them in the skillet for 7 min on each side. 5. Lay the arugula leaves in 4 serving plates then top them with the steaks strips, lemon dressing and cheese. Serve your salads right away. 6. Enjoy.

50

Lemon Steak with Parmesan Salad

Spicy

Egg Rolls

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 358 kcal Fat 19.8 g Carbohydrates 34.4g Protein 11.6 g Cholesterol 23 mg Sodium 565 mg

Ingredients 1/4 C. olive oil 1/4 C. chopped green onion 8 C. fresh baby spinach 1 C. frozen corn 1 (15 oz.) can black beans, drained 1 tbsp fresh lime juice 1/2 tsp salt 1 tsp ground cumin

6 oz. Monterey Jack cheese, shredded 1 (14 oz.) package egg roll wrappers vegetable oil for frying

Directions 1. Place a large skillet on medium heat. Add the olive oil to it and heat it. Cook in it the onion for 4 min. Add the spinach, corn, black beans, and lime juice, salt and cumin. 2. Turn off the heat and stir in the cheese to make the filling. 3. Spoon 1/4 C. of the spinach mix into each egg roll wrapper then fold it. Use some water to damp the edges of the wrappers and seal them. 4. Place a large deep skillet on medium heat then heat in it about 1 inch of vegetable oil. Add the egg rolls and cook them for 6 to 8 min or until they become golden and crunchy. 5. Place some paper towels on a large plate. Drain the stuffed egg rolls and place them on the plate to remove the excess to remove the excess oil. Serve your egg rolls warm. 6. Enjoy.

Spicy Egg Rolls

51

SOUTHWEST

Stir Fry

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 4 Calories 405 kcal Fat 18 g Carbohydrates 34.6g Protein 25.5 g Cholesterol 72 mg Sodium 634 mg

Ingredients 2 C. rotini pasta 2 C. cubed deli rotisserie chicken 1 (9 oz.) pouch Progresso(TM) Recipe Starters(TM) creamy three cheese cooking sauce 1 (4.5 oz.) can Old El Paso(R) diced green chilis, undrained 1 C. shredded taco-flavored cheese

Garnishes, if desired: Diced red bell pepper (optional) Sliced ripe olives (optional) Tortilla chips (optional)

Directions 1. Cook the pasta according to the directions on the package. 2. Place a large skillet on medium to high heat. Stir into it the pasta with chicken, cooking sauce and chilis then bring it to a boil. Top it with cheese and put on the lid then coo it for 4 to 6 min or until they cheese melts. 3. Garnish it with bell pepper, olives and tortilla chips then serve it. 4. Enjoy.

52

Southwest Stir Fry

Potluck

Poppers

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 8 Calories 337 kcal Fat 17.9 g Carbohydrates 24.8g Protein 17.9 g Cholesterol 51 mg Sodium 564 mg

Ingredients 1 quart oil for frying 1 egg 1/4 C. milk 2 C. all-purpose flour 2 tsps dry mesquite flavored seasoning mix 1 tsp salt 1 tsp ground black pepper

1/2 tsp garlic powder 1/4 tsp ground cayenne pepper 2 lb. cube steak, cut into bite size pieces

Directions 1. Place a deep skillet on a medium and heat and heat in it some vegetable oil until it becomes hot. 2. Get a large mixing bowl: Add the milk and eggs then whisk them. 3. Get a zip lock bag: Combine in it the flour, mesquite seasoning, salt, pepper, garlic powder, and cayenne pepper completely. 4. Coat the steak pieces with the eggs mix then place them in the zip lock bag. Seal the bag and shake it roughly to coat the steak pieces with the flour mix. 5. Place the some of the steak pieces in the hot oil and cook them for 5 min in batches. Serve them warm. 6. Enjoy.

Potluck Poppers

53

CROQUETTES

Japanese Style

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 1 Calories 231.9 Fat 2.8g Cholesterol 33.1mg Sodium 461.1mg Carbohydrates 44.6g Protein 7.3g

Ingredients 3 -4 C. leftover mashed potatoes 1 C. corn 1/2 C. flour 1 egg, beaten 1 C. panko breadcrumbs

oil ( for frying)

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

54

In a bowl, mix together the mashed potatoes and corn. Make flat patties from the mixture. Coat the patties with the flour, then dip in beaten egg and finally with the panko. In a deep skillet, heat the oil and fry the croquettes till browned from all sides. Transfer the croquettes onto a paper towel lined plate to drain. Serve alongside the Tonkatsu sauce.

Croquettes Japanese Style

Noodles

& Shrimp Asian Style

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 6.3 g Carbohydrates 49g Protein 15.1 g Cholesterol 83 mg Sodium 616 mg

Ingredients 1 lb. fresh Chinese egg noodles 2 tbsp olive oil 1/3 C. chopped onion 1 clove garlic, chopped 3/4 C. broccoli florets 1/2 C. chopped red bell pepper 2 C. cooked shrimp 1/2 C. sliced water chestnuts, drained

1/2 C. baby corn, drained 1/2 C. canned sliced bamboo shoots, drained 3 tbsp oyster sauce 1 tbsp red pepper flakes, or to taste

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 1-2 minutes. 2. Drain them well and keep everything aside. 3. In a large skillet, heat the oil on medium-high heat, sauté the onion and garlic for about 1 minute. 4. Stir in the bell pepper and broccoli and stir fry everything for about 3 minutes. 5. Stir in the remaining ingredients and cook for about 3 more minutes. 6. Serve the noodles with a topping of the veggie mixture.

Noodles & Shrimp Asian Style

55

SWEET

Thai Chile Fried Rice

Prep Time: 10 mins Total Time: 36 mins Servings per Recipe: 4 Calories 446 kcal Fat 14.9 g Carbohydrates 62.4g Protein 14.1 g Cholesterol 150 mg Sodium 1712 mg

Ingredients 1/2 C. frozen corn, thawed 1/2 C. frozen peas, thawed 1/4 C. water, divided 3 eggs 1 tsp butter 3 slices turkey bacon 2 tbsp peanut oil 4 C. cooked medium-grain jasmine rice, cold

3 tbsp sriracha sauce 2 tbsp soy sauce 2 tbsp fish sauce

Directions 1. In a microwave safe bowl, mix together the corn, peas and 1 tbsp of the water and microwave on High for about 2 minutes. 2. In a small bowl, add 1 tbsp of the water and 1 egg and beat well. 3. In a large skillet, melt the butter on medium heat and cook the beaten egg mixture fir about 1 minute per side. 4. Transfer cooked egg into to a plate and cut into slices. 5. Repeat with remaining 2 tbsp of the water and remaining 2 eggs. 6. Heat a large skillet on medium-high heat and cook for about 10 minutes, flipping occasionally. 7. Transfer the bacon onto a paper towel lined plate to drain and then chop it. 8. Swirl the same skillet with the oil and heat on high heat. 9. With the wet fingers, beak up large clumps of the rice. 10. Add 2 handfuls of rice into the skillet and cook for about 1 minute, stirring continuously. 11. Transfer the rice into a bowl. 12. Repeat with the remaining rice. 56

Sweet Thai Chile Fried Rice

13. Reduce the heat to medium and stir in the rice, sriracha sauce, soy sauce and fish sauce and cook for about 2 minutes. 14. Add corn, peas, eggs and bacon and cook for about 3 minutes, tossing occasionally.

57

MUSTARD

Sausage Soup

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 444 Fat 23.7 g Cholesterol 41.9 mg Sodium 1373.8 mg Carbohydrates 38.6 g Protein 19.1 g

Ingredients 3 (14 oz) cans chicken broth 9 C. water 3 -5 pieces turkey bacon 1 lb Italian chicken sausage, looseground 4 large russet potatoes, skin-on and cut into bite sized chunks 1 large white onion, finely chopped 3 garlic cloves, crushed 2 tbsps olive oil 2⁄3 C. half-and-half

1⁄2-1 1⁄2 tsp salt (to taste) 1⁄2-1 tbsp black pepper (to taste) 1⁄2-1 tsp ground cayenne pepper 1⁄2 tsp mustard powder, ground 1⁄4-1⁄2 tsp fennel seed, ground (optional) 2 C. kale leaves, chopped (optional)

Directions 1. Place a large skillet on medium heat. Cook in it the bacon strips until they become crisp. Drain the bacon and crumble it then set it aside. 2. Add the onion with olive oil and sausages to the skillet then cook them for 10 min while stirring often. 3. Place a large pot on medium heat. Add the water with broth, potato and salt then bring them to a low boil. 4. Stir in the cooked sausages mix with garlic, powders, and half-and-half. Bring the soup to a simmer then put on the lid and cook it for 30 min. 5. Stir in the kale leaves and turn off the heat. Serve the soup warm 6. Enjoy.

58

Mustard Sausage Soup

Fiesta

Wontons

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 28 Calories 46 kcal Fat 1.3 g Carbohydrates 6.4g Protein 2.4 g Cholesterol 1 mg Sodium 172 mg

Ingredients 1 tsp sesame oil 1 tsp canola oil 1 clove garlic, minced 1 (12 oz.) package frozen shelled edamame 1/3 C. thinly sliced green onions 1 tbsp hoisin sauce

1 tbsp soy sauce 28 wonton wrappers 1 tsp salt

Directions 1. Set your oven to 400 degrees F before doing anything else and lightly grease a baking sheet. 2. In a large skillet, heat both oils on medium-high heat and sauté the garlic for about 10 seconds. 3. Stir in the edamame and cook them for about 5-7 minutes. 4. Remove everything from the heat and keep aside to cool slightly. 5. In a food processor, add the edamame mixture, soy sauce, hoisin sauce and green onion and pulse till smooth. 6. Place about 1 tbsp of the edamame mixture in the center of each wonton wrapper. 7. Coat the edges of the wrappers with the egg white mixture and fold them over the filling in a triangle shape. 8. With your fingers, press the edges to seal them completely. 9. Arrange the wontons onto prepared baking sheet and drizzle with cooking spray and sprinkle with salt. 10. Cook everything in the oven for about 12-14 minutes.

Fiesta Wontons

59

NEW ENGLAND STYLE

Stuffing

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 12 Calories 329 kcal Fat 12.5 g Carbohydrates 41g Protein 12.3 g Cholesterol 55 mg Sodium 888 mg

Ingredients 1 lb ground beef sausage 1 tbsp butter 2 onions, chopped 6 celery stalks, chopped 2 (1-lb) day-old white bread loaves, cubed into small size 1 1/2 tsps sage seasoning mix

Salt and freshly ground black pepper, to taste 1 C. chicken broth 2 eggs, beaten lightly

Directions 1. Preheat the oven to 325 degrees before doing anything else. 2. Lightly, grease a 13x9-inch baking dish. 3. Heat a large deep nonstick skillet on medium-high heat. 4. Add the sausage and cook for them about 8-10 minutes. 5. Drain the sausage and transfer into a large bowl. 6. Keep the meat aside. 7. With a paper towel, wipe the skillet clean. 8. In the same skillet, melt the butter with medium heat. 9. Add the onion and celery and sauté everything for about 4-5 minutes. 10. Transfer the onion mixture into the bowl with the sausage. 11. Add the bread, sage seasoning, salt and black pepper and mix. 12. Add the broth and eggs and stir to combine. 13. (At this point the mixture should be moist). 14. Transfer the mixture into the prepared baking dish evenly. 15. With your hands slightly, press everything down. 16. Bake the dish for about 1 hour or till the top becomes crisp and golden brown. 60

New England Style Stuffing

Wontons

with Seoul

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 1 Calories 31.5 Fat 1.2g Cholesterol 5.7mg Sodium 55.9mg Carbohydrates 3.7g Protein 1.2g

Ingredients 2 C. shredded cabbage 1 C. canned bean sprouts 1/2 C. shredded carrot 1 1/2 tsp vegetable oil, plus 2 tbsp vegetable oil, divided 1/3 lb. ground beef 1/3 C. green onion, sliced 1 1/2 tsp sesame seeds, toasted 1/2 tsp ground ginger

3 cloves garlic, minced 1 1/2 tsp sesame oil 1/2 tsp salt 1/2 tsp pepper 1 (12 oz.) packages wonton wrappers 1 egg, beaten 3 tbsp water

Directions 1. 2. 3. 4. 5.

Heat a skillet and cook the ground beef until done completely. Drain the grease from the skillet. Meanwhile, in another skillet, add 1 1/2 tsp of the oil and cook until heated through. Add the carrot, cabbage and bean sprouts and sauté until tender. Add the cooked beef, green onions, garlic, sesame oil, sesame seeds, ground ginger, salt and pepper and stir to combine. 6. Remove from the heat. 7. In a bowl, add the egg and water and beat well. 8. Place about 1 tbsp of the beef mixture in the center of each wonton wrapper. 9. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 10. Now, with your fingers, press the edges to seal completely. 11. In a wok, add the remaining oil and cook until heated through. 12. Add the wontons in batches and cook for about 2-4 minutes, flipping once half way through. Enjoy warm. Wontons with Seoul

61

CATALINA’S

Spicy Wontons

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 15 Calories 685.4 Fat 66.0g Cholesterol 26.0mg Sodium 263.0mg Carbohydrates 18.9g Protein 5.8g

Ingredients 1 (8 oz.) packages cream cheese, softened 1 C. Monterey Jack cheese, shredded 1 (4 oz.) cans jalapeño peppers, diced 1 tsp minced garlic 3 green onions, diced black pepper

1 (16 oz.) packages wonton wrappers 1 quart vegetable oil

Directions 1. In a bowl, add the Monterey Jack cheese, cream cheese, green onions, garlic, jalapeño peppers and black pepper and mix until well combined. 2. Place 1 tsp of the jalapeño mixture in the center of each wonton wrapper. 3. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 4. Now, with your fingers, press the edges to seal completely. 5. In a skillet, add the oil over medium-high heat and cook until heated through. 6. Add the wontons in batches and cook until golden brown completely, flipping occasionally. 7. With a slotted spoon, transfer the wrappers onto a paper towel-lined plate to drain. 8. Enjoy.

62

Catalina’s Spicy Wontons

Hot

Ginger Wontons

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 378.4 Fat 20.9g Cholesterol 288.0mg Sodium 1337.8mg Carbohydrates 4.5g Protein 43.4g

Ingredients 1 lb. ground chicken 1 large egg 1 tsp ground ginger 3 garlic cloves, minced 1/4 C. green onion, chopped 1/4 tsp allspice 1/8 tsp cinnamon 1/4 tsp cayenne pepper

1 tsp salt 1 tsp pepper oil

Directions 1. 2. 3. 4. 5.

In a bowl, add the egg, chicken, green onion and spices and mix well. In a deep skillet, add the oil and cook until its temperature reaches to 375 degrees F. With 1 tsp, place the mixture and cook until golden brown. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. Enjoy alongside your favorite sauce.

Hot Ginger Wontons

63

CREAM CHEESE

Dumplings

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 1 Calories 188.1 Fat 6.8g Cholesterol 36.4mg Sodium 245.2mg Carbohydrates 26.9g Protein 4.6g

Ingredients 1 egg 1 (8 oz.) Philadelphia Cream Cheese 1/2 C. sugar 1 package of wonton wrappers 1 C. water

oil

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

64

In a bowl, add the egg and beat well. Add 1/2 C. of the sugar and cream cheese and beat until well combined. Place the mixture into the center of each wonton wrapper. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. Now, with your fingers, press the edges to seal completely. In a deep skillet, add the oil and cook until heated through. Add the wontons in batches and cook until golden brown from both sides. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. Enjoy warm.

Cream Cheese Dumplings

Weeknight

Ground Beef Wontons

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 6 Calories 928.0 Fat 82.9g Cholesterol 75.2mg Sodium 468.2mg Carbohydrates 31.0g Protein 16.0g

Ingredients 1/2 lb. lean ground beef 1/4 C. yellow onion, grated 2 oz. cream cheese 1/4 C. cheddar cheese, shredded 1 large egg 2 tbsp dry breadcrumbs 2 tbsp taco seasoning 2 tbsp cilantro, minced

36 wonton wrappers 1 large egg white, beaten 2 C. canola oil

Directions 1. In a bowl, add the beef, 1 egg, breadcrumbs, cheddar cheese, cream cheese, onion, cilantro and taco seasoning and mix until well combined. 2. Place about 1 tsp of the beef mixture in the center of each wonton wrapper. 3. Coat the edges of wrappers with the beaten egg and fold them over the filling in a triangle shape. 4. Now, with your fingers, press the edges to seal completely. 5. In a deep skillet, add the oil and cook until its temperature reaches to 375 degrees F. 6. Add the wontons in batches and cook for about 2 minutes, from both sides. 7. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 8. Enjoy with a garnishing of the cilantro alongside the salsa.

Weeknight Ground Beef Wontons

65

PENNSYLVANIA PARK

Wontons

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 24 Calories 46.8 Fat 1.4g Cholesterol 1.7mg Sodium 49.2mg Carbohydrates 7.2g Protein 1.1g

Ingredients 24 Hershey chocolate kisses 24 wonton wrappers oil

confectioners' sugar

Directions 1. Arrange a chocolate kiss in the middle of each wonton wrapper. 2. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 3. Now, with your fingers, press the edges to seal completely. 4. In an electric skillet, add about 1-inch of the oil and cook until its temperature reaches to 375 degrees F. 5. Add the wontons in batches and cook until golden brown completely. 6. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 7. Sprinkle with the confectioners' sugar and enjoy.

66

Pennsylvania Park Wontons

Hibachi

House Salad with Wonton Crisps

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 8 Calories 391.6 Fat 41.0g Cholesterol 0.4mg Sodium 69.1mg Carbohydrates 6.3g Protein 1.1g

Ingredients 5 1/2 C. romaine lettuce, torn 2 plum tomatoes, chopped 1/2 C. fresh pineapple, diced 3 tbsp onions, chopped 1 C. vegetable oil 5 wonton wrappers, cut into strips Dressing 3 tbsp cider vinegar 1/2 tsp ground mustard

1/2 tsp lemon juice 1/8 tsp salt 1 dash pepper 1/2 C. olive oil

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

In a bowl, add the pineapple, tomatoes, romaine and onion and mix. In a skillet, add the vegetable oil and cook until its temperature reaches to 375 degrees F. Add the wonton strips in batches and cook for about 15-20 seconds. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. Place the strips over the bowl of the salad. In a food processor, add the mustard, vinegar, lemon juice, salt and pepper and pulse until well combined. 7. While motor is running, slowly add the olive oil and pulse until well combined. 8. Drizzle the dressing over the salad and enjoy.

Hibachi House Salad with Wonton Crisps

67

HAPPY

Wontons with Orange Sauce

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 1 Calories 52.6 Fat 1.3g Cholesterol 12.3mg Sodium 454.3mg Carbohydrates 7.4g Protein 2.7g

Ingredients 1 C. low sodium soy sauce 1/3 C. chopped cilantro 24 sprigs cilantro, leaves and tender stems 1 tbsp lemon zest 2 tbsp minced ginger 2 tsp minced ginger 2 tbsp toasted sesame oil 24 large shell-on shrimp vegetable oil 24 square wonton wrappers

1/4 C. orange juice 3 tbsp lemon juice 2 tbsp orange marmalade 3 tbsp chopped green onions

Directions 1. In a bowl, add 1 tbsp of the sesame oil, 1/2 C. of the soy sauce, cilantro, 2 tbsp of the ginger and lemon zest and beat until well combined. 2. Add the shrimp and coat with the mixture generously. 3. Cover the bowl and keep aside for about 18-20 minutes. 4. In a colander, place the shrimp and keep aside until drained completely. 5. With the paper towels, pat dry the shrimp completely. 6. Place the cilantro and leaves stems in the center of each wonton wrapper evenly, followed by 1 shrimp lengthwise. 7. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 8. Now, with your fingers, press the edges to seal completely. 9. In a deep skillet, add the oil and cook until its temperature reaches to 375 degrees F. 10. Add the wontons in batches and cook until golden brown from both sides. 68

Happy Wontons with Orange Sauce

11. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 12. For the dipping sauce: in a bowl, add the remaining ingredients and mix until well combined. 13. Enjoy the wonton wrappers alongside the sauce.

69

TACO

Wontons

Prep Time: 15 mins Total Time: 33 mins Servings per Recipe: 6 Calories 231.7 Fat 7.7g Cholesterol 23.3mg Sodium 441.0mg Carbohydrates 25.3g Protein 14.4g

Ingredients cooking spray 2 tsp olive oil 1/2 lb. lean ground sirloin 2 oz. low-fat cheddar cheese 2 tbsp chopped green chilies, minced

1 tsp chili powder 1 tsp ground cumin 30 wonton wrappers 1/2 C. salsa

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees F before doing anything else grease a baking sheet. In a skillet, add the oil over medium-high heat and cook until heated through. Add the beef and cook for about 6-7 minutes. Drain the grease from the skillet. Stir in the chilies, cheese, cumin and chili powder and cook for about 1-2 minutes, mixing continuously. 6. Arrange the wonton wrappers onto a smooth surface. 7. Place desired amount of the mixture in the center of each wonton wrapper. 8. With wet fingers, moisten the edges of each wrapper and then, fold over the filling. 9. Now, with your fingers, press the edges to seal completely. 10. Now, gently twist ends of each to shape into firecracker. 11. In the bottom of the prepared baking sheet, arrange the wonton wrappers and spray each with the cooking spray. 12. Cook in the oven for about 15 minutes. 13. Enjoy alongside the salsa

70

Taco Wontons

Wontons Alaska

Prep Time: 40 mins Total Time: 1 hr Servings per Recipe: 30 Calories 10.3 Fat 0.2g Cholesterol 3.6mg Sodium 56.0mg Carbohydrates 0.4g Protein 1.5g

Ingredients 1 (7 1/2 oz.) cans salmon, skin and bones removed 1/4 C. shredded carrot 4 scallions, chopped 1/2 C. alfalfa sprout 1 1/2 tbsp soy sauce 2 tsp grated gingerroot 2 garlic cloves, crushed

about 30 wonton wrapper oil

Directions 1. In a bowl, add the salmon, sprouts, carrot, scallions, garlic, ginger and soy sauce and toss to coat well. 2. Place 1 tsp of the salmon mixture in the center of each wonton wrapper. 3. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 4. In a deep skillet, add the oil over medium-high heat and cook until heated through. 5. Add the wontons in batches and cook for about 6-8 minutes, flipping once half way through. 6. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 7. Enjoy hot alongside your favorite dipping sauce.

Wontons Alaska

71

5-INGREDIENT

Picnic Wontons

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 255.1 Fat 13.8g Cholesterol 44.4mg Sodium 295.1mg Carbohydrates 26.9g Protein 6.2g

Ingredients 24 wonton wrappers 8 oz. cream cheese 1/4 C. powdered sugar 1 C. fresh raspberry

cinnamon sugar

Directions 1. In a food processor, add the raspberries, cream cheese and powdered sugar and pulse until smooth. 2. Place about 1 tsp of the raspberry mixture in the center of each wonton wrapper. 3. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 4. Now, with your fingers, press the edges to seal completely. 5. In a deep skillet, add the oil and cook until heated through. 6. Add the wontons in batches and cook until golden brown from both sides. 7. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 8. In a large skillet heat the oil till hot. 9. Dust with the cinnamon sugar and enjoy.

72

5-Ingredient Picnic Wontons

Wontons

Winnipeg

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 1 Calories 51.1 Fat 2.5g Cholesterol 19.2mg Sodium 59.2mg Carbohydrates 5.5g Protein 1.4g

Ingredients Filling 1 C. cooked pumpkin 8 oz. cream cheese, softened 1/4 C. firmly packed brown sugar 1/4 tsp vanilla extract 1/8 tsp cinnamon 1 pinch allspice 1 large egg, beaten

Wrapper 1 (8 oz.) packages wonton wrappers 1 egg, beaten oil powdered sugar caramel sauce, thinned with water

Directions 1. For the filling: in a bowl, add all the ingredients and beat until well combined. 2. Arrange the wonton wrappers onto a smooth surface. 3. With beaten egg, coat 1-inch wide edge. 4. Place 1 tbsp of the filling mixture in the center of each wrapper. 5. Fold each wonton in half over the filling in a triangle shape. 6. Now, with your fingers, press the edges to seal completely. 7. Coat the outside of each wonton wrapper with the beaten egg. 8. In a deep skillet, add about 1-inch of the oil and cook until heated through. 9. Add the wontons in batches and cook until golden brown from both sides. 10. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 11. Dust with the powdered sugar and drizzle with the caramel sauce. 12. Enjoy.

Wontons Winnipeg

73

WONTONS

Mexico

Prep Time: 45 mins Total Time: 1 hr 45 mins Servings per Recipe: 1 Calories 84.6 Fat 4.7g Cholesterol 14.2mg Sodium 127.9mg Carbohydrates 5.8g Protein 4.7g

Ingredients 30 wonton wrappers 8 whole green chilies, canned, seeds removed and cut into strips oil

1 lb. Monterey Jack cheese, cut into strips

Directions 1. Place 1 chile strip in the center of each wonton wrapper, followed by the cheese strip. 2. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 3. Now, with your fingers, press the edges to seal completely. 4. Keep aside for about 4-5 minutes. 5. In a deep skillet, add the oil and cook until heated through. 6. Add the wontons in batches and cook until golden brown completely. 7. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 8. Enjoy warm.

74

Wontons Mexico

Wontons

Jamaica

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 30 Calories 83.7 Fat 3.0g Cholesterol 4.5mg Sodium 101.0mg Carbohydrates 12.3g Protein 1.9g

Ingredients 1 C. shrimp, cooked and chopped 1 C. unsweetened flaked coconut 1 (3 oz.) packages cream cheese, softened 1 (9 3/4 oz.) jars seafood cocktail sauce, divided

60 wonton wrappers vegetable oil 1/4 C. honey

Directions 1. In a bowl, add the shrimp, 1/2 C. of the shrimp sauce, cream cheese and coconut and mix well. 2. Place about 1 tbsp of the mixture in the center of each wonton wrapper. 3. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 4. Now, with your fingers, press the edges to seal completely. 5. Place about 2 tsp of the shrimp mixture onto 1 corner of each wonton wrapper. 6. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 7. Now, with your fingers, press the edges to seal completely. 8. In a deep skillet, add the 1/4-inch deep oil over medium-high heat and cook for about 1 minute, flipping once half way through. 9. Add the wontons in batches and cook until golden brown from both sides. 10. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 11. Meanwhile, in a bowl, add the honey and remaining cocktail sauce and mix well. 12. Enjoy the wontons alongside the sauce.

Wontons Jamaica

75

SUMMER

Breakfast Wraps

Prep Time: 100 mins Total Time: 40 mins Servings per Recipe: 4 Calories 305.4 Fat 18.2g Cholesterol 376.2mg Sodium 207.8mg Carbohydrates 17.7g Protein 22.3g

Ingredients 8 eggs 1/2 C. milk 1 tbsp sage, chopped 1 tsp thyme, chopped 2 garlic cloves, chopped 1/4 C. pecorino cheese, grated

24 stalks asparagus 2 tbsp extra virgin olive oil

Directions 1. Get a mixing bowl: Whisk in the milk, sage, thyme, garlic, pecorino, a pinch of salt and pepper. 2. Place a saucepan over medium heat. Place in it the asparagus and cover them with hot water. 3. Cook them for 3 min until they become tender. Drain them. 4. Place a large skillet over medium heat. Heat in the olive oil. 5. Pour in it 1/4 of the eggs mix and swirl the pan to spread it in an even layer. 6. Cook the omelet for 1 min on each side until it is done. 7. Place it aside and repeat the process with the remaining eggs mixture. 8. Place 1/4 of the asparagus on an omelet then roll it. 9. Repeat the process with the rest of the omelets and asparagus. 10. Serve them with toppings of your choice. 11. Enjoy.

76

Summer Breakfast Wraps

Italian

Guacamole Wraps

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 192.7 Fat 14.1g Cholesterol 0.0mg Sodium 34.5mg Carbohydrates 16.2g Protein 3.9g

Ingredients 2 zucchini, green and yellow julienned 1 onion, diced 1 red bell pepper, julienned 2 tbsp olive oil 1 C. Baby Spinach 1/2 C. guacamole

salt and pepper flour tortilla cherry tomatoes Italian dressing

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

Place a skillet over medium heat. Heat in it the oil. Cook in it the onion with bell pepper, zucchini, a pinch of salt and pepper for 11 min. Place a tortilla on a serving plate. Spoon into it 2 tbsp of guacamole. Top it with the stir fried veggies followed by spinach, tomato, and remaining guacamole. Roll your tortilla tightly then serve it. Enjoy.

Italian Guacamole Wraps

77

ASIAN FUSION

Wraps

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 6 Calories 188.3 Fat 11.4g Cholesterol 25.4mg Sodium 555.5mg Carbohydrates 11.4g Protein 11.3g

Ingredients 1 head iceberg lettuce 3 tbsp hoisin sauce 2 tbsp rice vinegar 1 tbsp water 2 boneless skinless chicken breasts, cut into strips 1 tsp kosher salt 2 tbsp canola oil

1 tbsp fresh ginger, peeled and chopped 1 medium carrot, julienned 2 green onions, chopped 1/2 C. roasted salted cashews

Directions 1. 2. 3. 4. 5.

Get a mixing bowl: Whisk in it the hoisin, vinegar, and water. Place it aside. Sprinkle some salt and pepper all over the chicken breasts. Place a large skillet over medium heat. Heat in it the oil. Cook in it the ginger for 12 sec. Stir in the chicken and cook them for 2 min. Stir in the carrot and cook them for an extra 2 to 3 min. Stir in the vinegar mixture with green onion. 6. Cook them for 1 min. Turn off the heat and stir in the cashews. 7. Divide the chicken mixture between lettuce leaves. Serve your wraps immediately. 8. Enjoy.

78

Asian Fusion Wraps

Black Jack Wraps

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 528.2 Fat 20.3g Cholesterol 25.1mg Sodium 640.6mg Carbohydrates 66.4g Protein 21.9g

Ingredients 1 1/2 tbsp olive oil 2 cloves garlic, minced 1 C. chopped red bell pepper 1 C. chopped yellow bell pepper 1 C. chopped zucchini 1 C. chopped peeled yellow squash 1 C. chopped red onion 1 tsp ground cumin 1 tbsp chili powder 1/2 tsp oregano

salt and pepper 1 (15 oz.) cans black beans, drained 1 C. shredded Monterey jack pepper cheese 4 10-inch flour tortillas 4 tbsp chopped cilantro

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

Before you do anything, preheat the oven to 350 F. Place a large skillet over medium heat. Heat in it the oil. Cook in it the garlic, peppers, zucchini, squash, and onion for 10 min. Stir in the cumin, chili powder, oregano, and salt and pepper. Cook them for 1 min. Get a mixing bowl: Mash in it the beans until they become chunky. Fold into it the cooked veggies with cheese. Spread 1/4 of the bean mixture over each tortilla. Top them with 1 tbsp of cilantro then wrap them. 8. Place them with the seam facing down on a baking pan. 9. Lay a piece of foil on top to cover them. Cook them in the oven for 12 min. 10. Slice you wraps in half then serve them warm. 11. Enjoy.

Black Jack Wraps

79

SHRIMP WRAPS

with Lemon Mayo

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 8 Calories 300.0 Fat 15.6g Cholesterol 115.8mg Sodium 593.3mg Carbohydrates 19.1g Protein 20.0g

Ingredients 1 lb. shrimp, cooked and diced 4 (8 inches) flour tortillas, warmed 6 oz. brie cheese, ripe and diced 2 2/3 C. mixed greens 1/2 C. tomatoes, seeds removed and diced 4 slices crisp cooked turkey bacon, crumbled

Lemon Mayo 1/2 C. mayonnaise 1 tbsp lemon juice 1 tsp fresh dill

Directions 1. Get a small mixing bowl: Whisk in it the mayo with dill and lemon juice to make the sauce. 2. Place a skillet over medium heat. Coat it with a cooking spray. 3. Cook in it the brie cheese with shrimp, a pinch of salt and pepper for 2 min. 4. Place the tortillas on a baking sheet. Spoon into the shrimp mixture followed by mixed greens, tomato, and bacon. 5. Fold your tortillas then serve them warm. 6. Enjoy.

80

Shrimp Wraps with Lemon Mayo

Baja

Wraps

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 233.8 Fat 1.2g Cholesterol 0.0mg Sodium 6.8mg Carbohydrates 50.9g Protein 9.1g

Ingredients 1 red bell pepper, seeded, chopped 1 green bell pepper, seeded, chopped 1 onion, peeled, sliced 1 (15 oz.) cans black beans, low sodium, drained, rinsed 2 mangoes, peeled, pitted, chopped

1 lime, juice 1/2 C. fresh cilantro, chopped 1 avocado, peeled, pitted, diced 4 (10 inches) fat-free tortillas

Directions 1. Place a large skillet over medium heat. Coat it with a cooking spray. 2. Cook in it the bell peppers with onion for 6 min. Stir in the beans and cook them for extra 6 min. 3. Get a mixing bowl: Stir in it the mangoes, lime juice, and cilantro to make the salsa. 4. Spoon the bell pepper and beans mixture into the tortillas. Top them with the mango salsa and roll them tightly. 5. Slice your wraps in half then serve them. 6. Enjoy.

Baja Wraps

81

HOT

Tofu Wraps

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 368.8 Fat 30.2g Cholesterol 39.5mg Sodium 533.3mg Carbohydrates 9.0g Protein 18.9g

Ingredients 1 whole wheat sandwich wrap 1/2 C. tomatoes, slices 1 C. chopped lettuce 1/2 C. extra firm tofu, diced 2 tbsp ranch dressing

1/4 C. shredded cheddar cheese 2 tbsp buffalo, sauce 2 tbsp hot sauce

Directions 1. 2. 3. 4.

Place a skillet over medium heat. Heat in it a splash of oil. Cook in it the tofu dices until they become golden. Drain them and place them aside. Place the wrap on a serving plate. Top it with ranch dressing, followed by lettuce, tomato, tofu, buffalo sauce, hot sauce, and cheese. 5. Fold the sandwich burrito style then serve it. 6. Enjoy.

82

Hot Tofu Wraps

Bangkok

Meets Morocco Wraps

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 202.0 Fat 4.0g Cholesterol 0.1mg Sodium 615.5mg Carbohydrates 34.9g Protein 7.3g

Ingredients 2 (14 oz.) cans chickpeas, drained and rinsed 1 tbsp Thai style chili sauce or sriracha 2 tbsp hoisin sauce 1 tbsp low sodium soy sauce 1 tbsp olive oil 2 tbsp rice vinegar 1/2 tbsp sugar

1 tsp red pepper flakes 1 tbsp hot sauce 1/2 C. chopped basil 6 -8 lettuce leaves, Bibb

Directions 1. Get a blender: Place in it the chickpeas and pulse them several times until they become chunky. 2. Place a large skillet over medium heat. Heat in it 1 tbsp of olive oil. 3. Cook in it the chunky chickpeas for 4 min while stirring all the time. 4. Stir in the chili and hoisin sauce with soy sauce, rice vinegar, sugar, red pepper flakes, hot sauce, a pinch of salt and pepper. 5. Lower the heat and let them cook for 12 min. Stir in the basil leaves and cook them for 1 min. 6. Spoon the chickpea mixture into the lettuce wraps. Serve them right away. 7. Enjoy.

Bangkok Meets Morocco Wraps

83

ISLAND

Coconut Wraps

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 1 Calories 316.3 Fat 25.7g Cholesterol 588.5mg Sodium 469.4mg Carbohydrates 1.0g Protein 18.9g

Ingredients 3 eggs 2 tbsp coconut flour 1 pinch salt 1/4 tsp baking powder

1 tbsp butter

Directions 1. 2. 3. 4.

Get a mixing bowl: Mix in it the eggs with flour and salt until they become smooth. Stir in the baking powder. Place a skillet over medium heat. Heat in it 1/2 tbsp of butter. Pour in it half of the batter. Let it cook for 1 to 2 min on each side. Transfer the cake wrap aside and repeat the process with the remaining batter. 5. Serve you cake wraps with your favorite filling. 6. Enjoy.

84

Island Coconut Wraps

Wontons

Prep Time: 15 mins

Mediterranean

Total Time: 30 mins Servings per Recipe: 6 Calories 1306.5 Fat 127.9g Cholesterol 37.2mg Sodium 1111.6mg Carbohydrates 29.7g Protein 14.5g

Ingredients 2 tbsp margarine 2 tbsp onions, minced 1/2 tsp garlic, minced 1 (8 oz.) packages shredded ColbyMonterey Jack cheese 1 (6 oz.) cans black pitted ripe olives, well drained and chopped 30 wonton wrappers

3 -6 C. oil 2 tsp seasoning salt 1 1/2 C. salsa

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

In a large skillet, add the margarine and cook until melted. Add the onion and stir fry for about 4 minutes. Add the garlic and stir fry for about 1 minute. Set the heat to low and add the cheese, stirring continuously until just melted. Remove from the heat and stir in the olives. Keep aside to cool. Place about 1 tsp of the mixture in the center of each wonton wrapper. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 9. Now, with your fingers, press the edges to seal completely. 10. In a deep skillet, add the oil and cook until heated through. 11. Add the wontons in batches and cook until golden brown from both sides. 12. With a slotted spoon, transfer the wontons onto a paper towel-lined plate to drain. 13. Enjoy with a sprinkling of the seasoned salt alongside the salsa.

Wontons Mediterranean

85

GLAZED

Szechuan Wontons

Prep Time: 50 mins Total Time: 1 hr 40 mins Servings per Recipe: 40 Calories 39.0 Fat 0.6g Cholesterol 5.6mg Sodium 134.1mg Carbohydrates 6.4g Protein 1.8g

Ingredients 1/2 lb. ground chicken 2 tbsp minced onions 2 garlic cloves, crushed 2 tsp minced ginger 1 tbsp soy sauce 40 wonton wrappers Szechuan 1 C. raspberries, unsweetened 2 tbsp vinegar 2 tbsp sugar 1/2 tsp hot chili sauce

1 1/2 tsp grated ginger 2 garlic cloves, crushed 1 tbsp lime juice 1 tbsp liquid honey 1 tsp salt 1 tbsp cornstarch 1 tbsp water

Directions 1. Set your oven to 400 degrees F before doing anything else and line a baking sheet with the parchment paper. 2. In a skillet, add the oil over medium heat and cook until heated. 3. Add the ground chicken, onions, cloves, ginger and soy sauce and cook until done completely. 4. Remove from the heat and keep aside to cool. 5. Place about 1 tsp of the mixture in the center of each wonton wrapper. 6. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 7. Now, with your fingers, press the edges to seal completely. 8. In the bottom of the prepared baking sheet, arrange the wonton wrappers and coat each with the oil slightly. 9. Cook in the oven for about 20-30 minutes. 86

Glazed Szechuan Wontons

10. Meanwhile, for the sauce: in a food processor, add the raspberries and pulse until pureed. 11. Through a sieve, strain the blueberry puree by pressing with a spatula. 12. In a pot, add he blueberry puree, 2 garlic cloves, 1 1/2 tsp grated ginger, sugar, honey, vinegar, hot chili sauce, lime juice and salt and cook until boiling, mixing occasionally. 13. In a bowl, add the cornstarch and 1 tbsp of the water and mix well. 14. Add the cornstarch mixture into the pan, mixing continuously. 15. Cook until desired thickness of the sauce. 16. Enjoy the wontons alongside the warm sauce.

87

WONTON

Noodle Wok

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 213.5 Fat 8.4g Cholesterol 0.0mg Sodium 53.2mg Carbohydrates 22.3g Protein 20.1g

Ingredients 3 oz. Asian noodles 1 large portobello mushroom, sliced 1 C. cabbage, shredded 1 C. bean sprouts 1/2 medium onion, sliced 1 stalk bok choy, chopped

6 oz. firm tofu, cubed 5 tbsp maggi seasoning 1 tbsp red pepper flakes

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

88

Cook the wonton noodles until al dente as suggested on the package. Place a lightly greased skillet over medium-high heat until heated through. Add the vegetables and sauté for about 4 minutes. Add the tofu, seasoning and red pepper flakes and sauté for about 3 minutes. Add the cooked wonton noodles and sauté for about 1-2 minutes. Remove from the heat and keep aside for about 4-5 minutes. Enjoy warm.

Wonton Noodle Wok

Turkish

Mozzarella Casserole

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 2 Calories 571.6 Fat 34.0g Cholesterol 165.5mg Sodium 275.2mg Carbohydrates 15.1g Protein 50.8g

Ingredients 3 pieces chicken breasts, cut in cubes 2 tsp extra virgin olive oil 1 tbsp butter 1 medium onion, chopped 1 -2 garlic clove, minced 5 mixed mushrooms, brushed and thickly sliced 1 red bell pepper, cut in cubes 2 tomatoes, peeled, cut in cubes salt

pepper 1 tsp oregano GARNISH 1/4 C. mozzarella cheese 1/2 tsp Turkish red pepper powder

Directions 1. Place skillet over medium heat then melt the butter with olive oil in it. Add the garlic with onion and cook them for 4 min. 2. Stir in the chicken and cook them for an extra 4 min. combine in the mushrooms, tomatoes, cubanelle pepper (red bell pepper), salt and pepper. 3. Lower the heat and put on the lid then cook them for 16 min. once the time is up, remove the skillet from the heat and top it with oregano. 4. Before you do anything else preheat the oven to 400 f. 5. Spoon the chicken mix into a greased casserole dish and top it with the red pepper and mozzarella cheese. cook it in the oven for 5 to 10 min or until the cheese melts. serve it warm. 6. Enjoy.

Turkish Mozzarella Casserole

89

ALLSPICE

Sweet Quinces Stew

Prep Time: 20 mins Total Time: 3 hrs Servings per Recipe: 4 Calories 681.5 Fat 42.0g Cholesterol 135.2mg Sodium 446.0mg Carbohydrates 45.6g Protein 33.3g

Ingredients 4 tbsp olive oil 2 lbs lamb, fat removed, cut in 1 inch pieces 1 large onion, chopped 3 tbsp pomegranate molasses 1 C. water 1/2 tsp ground cinnamon 1/2 tsp ground allspice (optional) 1/2 tsp salt 1/4 tsp ground black pepper

2 tbsp butter or 2 tbsp margarine 2 lbs quinces, peeled, cored, and quartered 2 tbsp brown sugar 1 pinch ground cloves (optional) or 1 pinch allspice (optional) 1/2 tsp ground cinnamon

Directions 1. Place a large skillet over medium heat and heat 2 tbsp of oil. cook in it the lamb in batches until it become brown. 2. Drain it and place it aside. add 2 tbsp of oil to the skillet and heat it. sauté in it the onion for 6 min. 3. Stir in the pomegranate molasses and the water. add the browned lamb back with the tsp cinnamon, allspice, salt, and pepper. put on the lid and let them cook for 1 h. 4. Place a skillet over medium heat and heat the butter in it. Stir in the quinces and cook them over high heat for 4 min on each side. 5. Stir in the sugar, cloves, and 1/2 tbsp cinnamon. Spoon the quinces mix and place them on over browned lamb mix. 6. Put on the lid and cook them for 32 min over low heat. Serve your lamb quince stew warm. 7. Enjoy. 90

Allspice Sweet Quinces Stew

Lamb Stew

with Turkish Baharat

Prep Time: 10 mins Total Time: 2 hrs Servings per Recipe: 3 Calories 328.0 Fat 17.9g Cholesterol 108.5mg Sodium 170.5mg Carbohydrates 5.6g Protein 34.6g

Ingredients 1/2 kg boneless stewing lamb 2 tbsp olive oil 1 medium onion, finely chopped 1 garlic clove, minced 1/4 C. chopped sweet pepper 1/2 C. canned tomatoes, pureed or 3/4 C. chopped peeled tomatoes 3/4 C. water

1/2 tsp baharat, spice mix Baharat Spice Blend or 1/2 tsp ground allspice Salt Fresh ground black pepper 1/4 C. chopped parsley

Directions 1. Slice the meat with a sharp knife into dices. 2. Place a large skillet over medium heat. Heat 1 tbsp of olive oil in it then brown in it the lamb in batches. 3. Drain it and place it aside. Heat the rest of oil in the same skillet. Sauté in it the onion with sweet pepper and garlic for 4 min. 4. Stir in the water with tomato, baharat, and a pinch of salt, pepper and some of the parsley. 5. Stir the browned lamb back into the skillet. Put on the lid and cook it for 1 h 35 min. serve your stew warm. 6. Enjoy.

Lamb Stew with Turkish Baharat

91

QUICK BEEF

Lunch Skillet

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 2 Calories 757.9 Fat 55.5g Cholesterol 177.4mg Sodium 286.5mg Carbohydrates 16.2g Protein 46.5g

Ingredients 2 -3 C. Baby Spinach, coarsely chopped 1 lb ground beef 2 tbsp olive oil 1 tbsp butter 2 tbsp rice 1 small tomatoes, chopped 1/2-1 tsp red pepper paste 3 tbsp crushed canned tomatoes

salt pepper garlic, yogurt sauce 1/2 C. yogurt 1 clove garlic minced. mashed with salt

Directions 1. Place a skillet over medium heat. Heat the oil in it with butter. Add the onion and cook it for 4 min. 2. Stir in the beef with a pinch of salt and pepper. Cook them for 8 min. 3. Stir in the rice, tomato, and red pepper paste and crushed tomato. Cover them with the spinach on top then put on the lid and let them cook for 15 min or until the rice is done. 4. Serve your beef skillet warm. 5. Enjoy.

92

Quick Beef Lunch Skillet

Turkish Style Nuts Pilaf

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 1 Calories 234.6 Fat 11.8g Cholesterol 0.0mg Sodium 4.4mg Carbohydrates 23.6g Protein 4.8g

Ingredients 2 tbsp olive oil 1 onion, finely chopped about 1/2 tsp. salt 1/3 C. slivered almonds 1/3 C. pistachios, halves 1/3 C. chopped walnuts 3 garlic cloves, minced 1 tsp ground coriander 1/2 tsp ground cumin 1/2 tsp fresh ground black pepper 1 C. long grain brown rice (or basmati

brown rice) 1 C. water 2 1/2 C. reduced-chicken or 2 1/2 C. vegetable broth 2 tbsp minced flat leaf parsley (optional)

Directions 1. Place a large skillet over medium heat. Heat the olive oil in it. Sauté in it the onion with 1/2 tsp salt for 4 min. 2. Turn the heat to high. Stir in the almonds, pistachios, and walnuts. Let them cook for 2 min. add the garlic and cook them for 40 sec. 3. Stir in the cumin with coriander and a pinch of pepper. Cook them for another 40 sec. stir in the rice with water and cook them for 3 min while stirring all the time. 4. Combine in the broth with a pinch of salt. Stir them well then serve your rice pilaf warm. 5. Enjoy.

Turkish Style Nuts Pilaf

93

TURKISH

Breakfast

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 1 Calories 278.4 Fat 19.5g Cholesterol 397.0mg Sodium 361.8mg Carbohydrates 9.2g Protein 16.9g

Ingredients 4 eggs 1 tbsp cream 1 cubanelle pepper, stemmed and chopped into bite-size pieces 4 -5 medium sized roma tomatoes, chopped into bite-size pieces

1/2 tbsp extra virgin olive oil 1/4 C. feta cheese, crumbled Salt and pepper

Directions 1. Place a large skillet over medium heat. Heat the oil in it. Add the peppers and cook them for 3 min over high heat. 2. Drain the tomato and add it to the pan with a pinch of salt and pepper. Let them cook for 9 min. 3. Whisk the cream with eggs, a pinch of salt and pepper in a mixing bowl. Pour the mix all over the tomato mix then cook it until it is done while stirring occasionally. Serve it warm. 4. Enjoy.

94

Turkish Breakfast

Saucy

Eggplant Casserole

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 6 Calories 252.1 Fat 20.5g Cholesterol 21.8mg Sodium 54.8mg Carbohydrates 14.8g Protein 4.4g

Ingredients 2 eggplants 600 g beef, diced 6 large garlic cloves, chopped 1 large onion 2 tomatoes, sliced

2 tbsp olive oil 2 tbsp tomato paste, for spaghetti sauce

Directions 1. Cut the eggplants into slices. Place it in a salted bowl of water and let it sit for 22 min. run it under some water and drain it. 2. Place an over large skillet over medium heat and heat the oil in it. Lay in it the meat followed by the garlic, onion, tomato, eggplant, olive oil, tomato paste and a pinch of salt. 3. Before you do anything preheat the oven to 400 F. 4. Place the skillet in the oven for 16 min. once the time is up, pour into it 4 C. of water. 5. Place it back in the oven and let it cook for 1 h 32 min or until the meat and veggies are done. Serve it warm. 6. Enjoy.

Saucy Eggplant Casserole

95

EASY PEASY

Chickpea Falafels

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 157.0 Fat 1.3g Cholesterol 0.0mg Sodium 611.8mg Carbohydrates 30.5g Protein 6.2g

Ingredients 1 (15 oz) cans chickpeas, drained 1 medium onion, finely chopped 1 tbsp minced garlic 2 tbsp fresh parsley, finely chopped 1 tsp coriander 3/4 tsp cumin

1/2 tsp salt 2 tbsp flour canola oil (for frying) or vegetable oil (for frying)

Directions 1. Get a mixing bowl: toss in it the chickpeas, garlic, onion, coriander, flour, cumin, salt and pepper. 2. Use a fork or a potato masher to mash them until they are well combined. Shape the mix into medium sized patties and place them on a lined up baking sheet. 3. Place a large skillet over medium heat and fill 2 inches of it with oil then heat it until it start sizzling. 4. Drop in it the chickpea falafels and cook them on both sides until they become golden brown. Serve them with your favorite toppings. 5. Enjoy.

96

Easy Peasy Chickpea Falafels

Chicken Tunis

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 216.3 Fat 4.1g Cholesterol 75.5mg Sodium 378.2mg Carbohydrates 15.6g Protein 28.7g

Ingredients 1 red onion, finely sliced 4 boneless skinless chicken breasts, cut into strips 2 garlic cloves, chopped 1 tsp coriander seed 1 tsp ground cumin 1 tsp ground cinnamon 1/2 tsp cayenne pepper 6 cardamom pods, crushed with seeds removed

1 1/4 C. chicken broth 2 tbsp all-purpose flour 1 tsp dried oregano 1 (14 oz.) can chopped tomatoes 2 pieces orange peel 2/3 C. orange juice salt & ground black pepper

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

Place a large skillet over medium heat. Coat it with a cooking spray. Cook in it the onion for 3 min. Stir in the garlic with chicken. Cook them for 4 min. Stir in the spices with 4 tbsp of broth. Cook them for an extra 2 min. Stir in the rest of the broth with tomato, oregano, orange peel, and juice. Put on the lid and let them cook for 22 min. Serve your stew hot with some rice. Enjoy.

Chicken Tunis

97

PARMESAN

Tuna Turnovers

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 2 Calories 648.6 Fat 39.1g Cholesterol 223.3mg Sodium 1065.8mg Carbohydrates 34.1g Protein 38.4g

Ingredients 2 oz. butter, melted 1 small onion, chopped 6 1/2 oz. tuna in vegetable oil, drained 1 tbsp capers, rinsed and chopped 2 tbsp flat leaf parsley, chopped 2 tbsp parmesan cheese, grated

6 sheets phyllo pastry 2 small eggs

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Place a skillet over medium heat. Melt in it the butter. Cook in it the onion for 6 min. 3. Get a mixing bowl: Mix in it the onion with tuna, capers, parsley, parmesan, a pinch of salt and pepper. 4. Slice the filo sheets in half. Place 4 filo sheets overlapped on a plate. Coat them with butter. 5. Place 1/4 of the parmesan mixture in the center. Make a hole in the center of the filling and pour in it an egg. 6. Pull the filo sheets edges on top of the filling and twisting them in the shape of a parcel. 7. Transfer them to a baking sheet and coat them with butter. 8. Repeat the process with the remaining filling and filo sheets. Bake them for 16 min. 9. Serve your crunchy parcels with toppings of your choice. 10. Enjoy.

98

Parmesan Tuna Turnovers

50-Minute

Tunisian Egg Noodle Skillet

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 578.8 Fat 19.1g Cholesterol 38.3mg Sodium 1402.6mg Carbohydrates 77.8g Protein 25.7g

Ingredients 1 tsp cumin seed 1 lb. swiss chard, stems, center ribs and leaves chopped 1 medium red onion, chopped 2 large garlic cloves, minced 3 tbsp extra-virgin olive oil 2 tbsp tomato paste 2 quarts rich and flavorful chicken stock 1 -2 tbsp harissa, see appendix 1 tbsp lemon juice

1 (19 oz.) cans chickpeas, drained & rinsed 4 oz. fine egg noodles 4 lemon wedges

Directions 1. Place a pan over medium heat. Cook in it the cumin for 20 sec. Transfer it to mortar and grind it. 2. Place a soup pot over medium heat. Heat in it the oil. 3. Stir in the chard with onion, garlic, 1/2 tsp of cumin, 1/4 tsp of pepper and salt. Cook them for 12 min. 4. Stir in the tomato paste and let them cook for 4 min. 5. Stir in the harissa with stock, and lemon juice. Let them cook for 16 min. 6. Stir in the noodles with chard, chickpeas, and a pinch of salt. Put on the lid and let them cook for 6 min with the lid on. 7. Adjust the seasoning of the soup then serve it hot. 8. Enjoy.

50-Minute Tunisian Egg Noodle Skillet

99

HOT

Chickpea Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 226.2 Fat 6.1g Cholesterol 0.0mg Sodium 543.2mg Carbohydrates 39.9g Protein 6.2g

Ingredients 1 1/2 lbs. carrots, quartered and sliced 2 tbsp golden raisins 2 tbsp canola oil 2 onions, sliced 1/2 tsp hot red pepper flakes 1/2 tsp caraway seed 1/2 tsp paprika

1/2 tsp ground cumin 1/2 tsp salt 19 oz. chickpeas, drained and rinsed 1 pinch cayenne pepper 1 lemon

Directions 1. Place a large salted saucepan of water to a boil. Cook in it the carrots until they become soft. 2. Drain them and place them aside to cool down for a while. Place 1/2 C. of the cooking water aside. 3. Get a mixing bowl: Place in it the raisins and cover them with hot water. Let them sit for 12 min then drain them. 4. Place a skillet over medium heat. Heat in it the oil. Cook in it the onion for 12 min. 5. Stir in the raisins with carrot water, red pepper flakes, caraway seeds, cumin, paprika, and a pinch of salt. 6. Cook them until they start boiling. Stir in the carrot slices and let them cook for 5 min. 7. Add the chickpeas with a pinch of cayenne pepper. Cook them for 3 min. 8. Serve your chickpeas salad warm with some lemon wedges. 9. Enjoy.

100

Hot Chickpea Salad

Tunisian Kitchen Fava Beans

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 144.9 Fat 5.5g Cholesterol 7.6mg Sodium 27.8mg Carbohydrates 17.9g Protein 6.8g

Ingredients 12 ounces frozen fava beans 1 tbsp butter 4 -5 scallions, sliced 1 tbsp chopped cilantro 1 tsp chopped of mint

1/2-1 tsp ground cumin 2 tsps olive oil salt

Directions 1. Bring a salted pot of water to a boil. Cook it the fava beans for 5 min until they become soft. 2. Strain them and peel them. 3. Place a skillet over medium heat. Heat in it the butter. Cook in it the fava beans with scallions for 3 min. 4. Add the cilantro with mint, cumin, olive oil and a pinch of salt. Cook them for 1 min. 5. Serve your salad right away. 6. Enjoy.

Tunisian Kitchen Fava Beans

101

CHILI SAUSAGE

and Potato Stew

Prep Time: 5 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 374.9 Fat 17.8g Cholesterol 279.0mg Sodium 152.7mg Carbohydrates 40.5g Protein 14.4g

Ingredients 3 -4 tbsps olive oil 4 medium potatoes, cubed 1 -2 tbsp tomato paste 1 -4 tsp harissa 3 -4 garlic cloves, skinned and crushed 2 -3 dried chilies, seeded and chopped 2 tsps crushed caraway seeds

2 tsps paprika 6 small spicy beef sausage, sliced 6 eggs salt

Directions 1. Place skillet over medium heat. Heat in it the oil. 2. Cook in it the potatoes for 3 min. Stir in the tomato paste with harissa, garlic, caraway seeds and paprika. 3. Season them with a pinch of salt. Add enough water to cover the potatoes. 4. Put on the lid and let them cook for 45 min over low heat. Stir in the sausages and let them cook for 16 min. 5. Get a mixing bowl: Whisk in it the eggs with a pinch of salt and pepper. 6. Add it to the stew and mix them well. Let them cook until the eggs are done. 7. Adjust the seasoning of your stew then serve it warm with some bread. 8. Enjoy.

102

Chili Sausage and Potato Stew