Skillet School: Cast Iron Skillet and Wok Recipes for Effortless Cooking [2 ed.]

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Skillet School: Cast Iron Skillet and Wok Recipes for Effortless Cooking [2 ed.]

Table of contents :
Table of Contents
Vegetarian Chicken Curry
American Curry Corn
Vegetarian Chicken Curry
Famous Zuppa Toscana
Mustard Sausage Soup
Mixed Fruit Wontons
Raspy Wontons
Valentine's Day Wontons
Wontons Louisville Style
Cancun Wontons
Hamburger Wontons
Loaded Asiago Wontons
Southern Chili
Spanish Spaghetti
Arepas
Mexican Skillet
I ❤ Latin Couscous
August’s Tex Mex Veggie Casserole
Enchilada Clásico
Wednesday’s Tex Mex Hash Browns
San Antonio Stroganoff
South American Pasta Salad
Glazed Salmon fillets with Orzo
German Style Noodles with Cabbage
Lunchtime Noodles
Hungarian Noodles
Perfect Buttered Noodles
Filipino Breakfast
Teriyaki Fried Rice II
Cilantro Orange and Pineapple Fried Rice
Fried Rice for Thursday Nights
Yuki's Shrimp Fried Rice
How to Make Fried Rice
Fried Rice Lunch Box
Korean Chicken Cutlets and Fried Rice
American Fried Rice
Fried Rice Glitter
Neon Fried Rice
Hibachi Fried Rice
Fried Rice in Jakarta
Hawaiian Fried Rice II
American Mediterranean Fried Rice
Lime Fried Rice with Prawns
King Fried Rice
Spicy Jalapeno Fried Rice
Arizona Fried Rice
Asian Fusion Fried Rice
Ground Beef Fried Rice
Fried Rice with Almonds
Sesame Sirloin Noodles Stir Fry
New York Beef Stir Fry
Sweet Steak Stir Fry
Sirloin and Green Beans Stir Fry
Sesame Sirloin Flowers Stir Fry
Peanut Sirloin Stir Fry
Purple Orange Beef Stir Fry
Chili Tenderloin Stir Fry
Juicy Citrus Beef Stir Fry
Classic Peanut Steak Stir Fry
Sweet and Savory Steak Stir Fry
Classic Steak and Beef Stir Fry
Fancy Sirloin Sherry Broccoli Stir Fry
Peanut Sauce with Veggies and Steak Stir Fry
A Tex-Mex Breakfast
San Antonio Stroganoff
Tex Mex Quesadillas x Fajitas
Saturday Night Spicy Shrimp with Jasmine Rice and Papaya
Ginger Chili Plum Steak
Jerk Stir-Fry
Vegetarian Sweet and Sour Stir Fry
Authentic Saag
Pear Fritters
Summer Pear Salad
Sweet and Sour Ground Beef
Tijuana Ground Beef
5-Ingredient Tomato Sauce
Traditional Mexican Tomato Sauce
Curry Chicken I
Skillet Marinara Sauce
New England Fried Chips and Fried Fish
Szechwan Shrimp
Chicken Breasts With Chipotle Gravy
Banana & Brown Sugar Spring Rolls
Bed and Breakfast Pancakes
Skillet Buttery Bananas
Cabbage & Carrot Spring Rolls
Spicy Beef Spring Rolls

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Skillet School Cast Iron Skillet and Wok Recipes for Effortless Cooking

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Table of Contents Vegetarian Chicken Curry 9 American Curry Corn 12 Vegetarian Chicken Curry 13 Famous Zuppa Toscana 14 Mustard Sausage Soup 15 Mixed Fruit Wontons 16 Raspy Wontons 17 Valentine's Day Wontons 18 Wontons Louisville Style 19 Cancun Wontons 20 Hamburger Wontons 21 Loaded Asiago Wontons 24 Southern Chili 26 Spanish Spaghetti 27 Arepas 28 Mexican Skillet 29 I ❤ Latin Couscous 30 August’s Tex Mex Veggie Casserole 31 Enchilada Clásico 33

Wednesday’s Tex Mex Hash Browns 36 San Antonio Stroganoff 37 South American Pasta Salad 38 Glazed Salmon fillets with Orzo 39 German Style Noodles with Cabbage 40 Lunchtime Noodles 41 Hungarian Noodles 42 Perfect Buttered Noodles 43 Filipino Breakfast 44 Teriyaki Fried Rice II 45 Cilantro Orange and Pineapple Fried Rice 48 Fried Rice for Thursday Nights 49 Yuki's Shrimp Fried Rice 50 How to Make Fried Rice 51 Fried Rice Lunch Box 52 Korean Chicken Cutlets and Fried Rice 53 American Fried Rice 54 Fried Rice Glitter 55 Neon Fried Rice 56 Hibachi Fried Rice 57 Fried Rice in Jakarta 60

Hawaiian Fried Rice II 61 American Mediterranean Fried Rice 62 Lime Fried Rice with Prawns 63 King Fried Rice 64 Spicy Jalapeno Fried Rice 65 Arizona Fried Rice 66 Asian Fusion Fried Rice 67 Ground Beef Fried Rice 68 Fried Rice with Almonds 69 Sesame Sirloin Noodles Stir Fry 72 New York Beef Stir Fry 73 Sweet Steak Stir Fry 74 Sirloin and Green Beans Stir Fry 75 Sesame Sirloin Flowers Stir Fry 76 Peanut Sirloin Stir Fry 77 Purple Orange Beef Stir Fry 78 Chili Tenderloin Stir Fry 79 Juicy Citrus Beef Stir Fry 80 Classic Peanut Steak Stir Fry 81 Sweet and Savory Steak Stir Fry 84 Classic Steak and Beef Stir Fry 85

Fancy Sirloin Sherry Broccoli Stir Fry 86 Peanut Sauce with Veggies and Steak Stir Fry 87 A Tex-Mex Breakfast 88 San Antonio Stroganoff 89 Tex Mex Quesadillas x Fajitas 90 Spicy Shrimp with Jasmine Rice and Papaya 91 Ginger Chili Plum Steak 92 Jerk Stir-Fry 93 Vegetarian Sweet and Sour Stir Fry 96 Authentic Saag 97 Pear Fritters 98 Summer Pear Salad 99 Sweet and Sour Ground Beef 100 Tijuana Ground Beef 101 5-Ingredient Tomato Sauce 102 Traditional Mexican Tomato Sauce 103 Curry Chicken I 104 Skillet Marinara Sauce 105 New England Fried Chips and Fried Fish 108 Szechwan Shrimp 109 Chicken Breasts With Chipotle Gravy 110

Banana & Brown Sugar Spring Rolls 111 Bed and Breakfast Pancakes 112 Skillet Buttery Bananas 113 Cabbage & Carrot Spring Rolls 114 Spicy Beef Spring Rolls 115

Vegetarian

Chicken Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 273 kcal Fat 10.3 g Carbohydrates 30.7g Protein 16.8 g Cholesterol 0 mg Sodium 1471 mg

Ingredients 2 tbsp vegetable oil 1 (12 oz.) package Quorn(TM) ChickenStyle Recipe Tenders, or vegetarian chicken alternative 1 medium onion, chopped 3 cloves garlic, crushed 1/2 tsp cumin seed 1/2 tsp black mustard seed 1 tsp ground turmeric 1 tsp ground cumin

1 tsp ground coriander 1 tsp chili powder 1 tsp salt 2 tsp tomato puree 1 (8 oz.) can chickpeas, drained 1 (14 oz.) can diced tomatoes 1 C. vegetable broth 1 tsp garam masala

Directions 1. In a large skillet, heat 1 tbsp of the oil on medium-high heat and cook the Quorn till golden brown. 2. Transfer the Quorn into a bowl and keep aside. 3. In the same pan, heat the remaining 1 tbsp of the oil on medium heat and sauté the onion, garlic, cumin seed and mustard seed for about 3-5 minutes. 4. Add the ground turmeric, cumin, and coriander, chili powder, salt, tomato puree and stir to combine well. 5. Stir in the Quorn, chickpeas, diced tomatoes and vegetable stock and bring to a boil. 6. Reduce the heat to medium-low and simmer for about 20-25 minutes. 7. Remove from the heat and stir in the garam masala. 8. Serve hot.

Vegetarian Chicken Curry

9

AMERICAN

Curry Corn

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 214 kcal Fat 15.3 g Carbohydrates 19.1g Protein 3.6 g Cholesterol 36 mg Sodium 80 mg

Ingredients 3 tbsp butter 2 C. frozen corn 2 tbsp chopped green bell pepper 2 tbsp chopped onion 1/2 tsp curry powder

1/2 C. sour cream salt and ground black pepper to taste

Directions 1. In a large skillet, melt the butter on medium heat and cook the corn, green pepper, onion and curry powder, covered for about 8-10 minutes. 2. Stir in the sour cream, salt and pepper, and cook for about 2-3 minutes, stirring continuously. 3. Serve immediately.

12

American Curry Corn

Vegetarian

Chicken Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 273 kcal Fat 10.3 g Carbohydrates 30.7g Protein 16.8 g Cholesterol 0 mg Sodium 1471 mg

Ingredients 2 tbsp vegetable oil 1 (12 oz.) package Quorn(TM) ChickenStyle Recipe Tenders, or vegetarian chicken alternative 1 medium onion, chopped 3 cloves garlic, crushed 1/2 tsp cumin seed 1/2 tsp black mustard seed 1 tsp ground turmeric 1 tsp ground cumin

1 tsp ground coriander 1 tsp chili powder 1 tsp salt 2 tsp tomato puree 1 (8 oz.) can chickpeas, drained 1 (14 oz.) can diced tomatoes 1 C. vegetable broth 1 tsp garam masala

Directions 1. In a large skillet, heat 1 tbsp of the oil on medium-high heat and cook the Quorn till golden brown. 2. Transfer the Quorn into a bowl and keep aside. 3. In the same pan, heat the remaining 1 tbsp of the oil on medium heat and sauté the onion, garlic, cumin seed and mustard seed for about 3-5 minutes. 4. Add the ground turmeric, cumin, and coriander, chili powder, salt, tomato puree and stir to combine well. 5. Stir in the Quorn, chickpeas, diced tomatoes and vegetable stock and bring to a boil. 6. Reduce the heat to medium-low and simmer for about 20-25 minutes. 7. Remove from the heat and stir in the garam masala. 8. Serve hot.

Vegetarian Chicken Curry

13

FAMOUS

Zuppa Toscana

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 151.7 Fat 2.4 g Cholesterol 6.8 mg Sodium 110.5 mg Carbohydrates 28.7 g Protein 6.1 g

Ingredients 2 C. spicy beef sausage (Jimmy Dean) 1 medium onion, diced 2 garlic cloves, minced 4 tbsps chicken base 2 quarts water 1⁄2 tsp dried thyme

1 bay leaf 4 C. coarsely chopped potatoes 6 C. chopped fresh kale 5 oz evaporated milk parmesan cheese

Directions 1. Place a large skillet on medium heat, add the sausages and cook them for 6 min while breaking them with the spatula. Drain them and set them aside. 2. Slice the ale and set it aside. 3. Place a soup pot on medium heat. Add the oil and heat it. Cook in it the onion with garlic for 4 min. 4. Stir in the water with chicken base, seasonings and potato, kale and cooked sausages. Cook the soup until it starts boiling. Put on the lid and keep the soup simmering for 20 min. 5. Stir in the milk and cook the soup for 4 min. Serve it warm right away. 6. Enjoy.

14

Famous Zuppa Toscana

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 sausage, loose-ground 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.

Mustard Sausage Soup

15

MIXED FRUIT

Wontons

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 1 Calories 121.1 Fat 0.5g Cholesterol 2.8mg Sodium 195.2mg Carbohydrates 25.7g Protein 3.1g

Ingredients 4 wonton wrappers 2 tbsp chopped mixed fruits powdered sugar

Directions 1. Place about 1/2 tbsp of the fruit filling in the center of each wonton wrapper. 2. Coat the edges of the wrappers with wet fingers and fold them over the filling in a triangle shape. 3. With your fingers, press the edges to seal them completely. 4. In a large skillet heat the oil till hot. 5. Add the wontons in batches and cook them for about 1-2 minutes per side. 6. Transfer the wrappers onto a paper towel lined plate to drain. 7. Serve everything with a sprinkling of powdered sugar. 

16

Mixed Fruit Wontons

Raspy

Prep Time: 20 mins

Wontons

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 blender, add the raspberries, cream cheese and powdered sugar and pulse till smooth. 2. Place about 1 tsp of the raspberry mixture in the center of each wonton wrapper. 3. With your fingers, press the edges to seal them completely. 4. In a large skillet heat the oil till hot. 5. Add the wontons in batches and cook till golden brown on both sides. 6. Transfer the wrappers onto a paper towel lined plate to drain. 7. Serve everything with a sprinkling of cinnamon sugar.

Raspy Wontons

17

VALENTINE'S DAY

Wontons

Prep Time: 3 mins Total Time: 7 mins Servings per Recipe: 3 Calories 566.0 Fat 54.8g Cholesterol 1.4mg Sodium 91.9mg Carbohydrates 18.9g Protein 2.0g

Ingredients 1 banana, chopped 6 -8 wonton wrappers 1/2 tsp sugar 3/4 C. oil Garnish caramel sauce

chocolate syrup whipped cream

Directions 1. In a bowl, add the chopped banana and sprinkle with the sugar. 2. Place about 1 tbsp of the banana in the center of each wonton wrapper. 3. Coat the edges of the wrappers with wet fingers and fold them over the filling in a triangle shape. 4. With your fingers, press the edges to seal them completely. 5. In a large skillet heat the oil till hot. 6. Add the wontons in batches and cook them for about 2 minutes per side. 7. Transfer the wrappers onto a paper towel lined plate to drain. 8. Drizzle with the chocolate and caramel sauce and serve everything with a topping of whipped cream.

18

Valentine's Day Wontons

Wontons

Louisville Style

Prep Time: 15 mins Total Time: 16 mins Servings per Recipe: 4 Calories 796.5 Fat 66.5g1 Cholesterol 109.0mg Sodium 833.7mg Carbohydrates 24.3g Protein 31.8g

Ingredients 1/2 C. canned green chili 1/4 C. canned jalapeno 1 lb monterey jack cheese, shredded wonton wrapper Sauce 3 avocados, mashed

2 tbsp lemon juice 1 tsp seasoning salt, mix 1 tsp ground coriander 1/2 C. mayonnaise 3 green onions, minced

Directions 1. In a blender, add the Monterey Jack cheese, jalapeño and green chili and pulse till smooth. 2. Place about 2 tbsp of the cheese mixture on one corner of the wonton wrapper and fold that corner over the filling. 3. Fold the corners on the right and left and moisten the remaining corner before folding it down. 4. In a large skillet heat the oil to 350 degrees F. 5. Add the wontons in batches and cook them for about 1-2 minutes. 6. Transfer the wrappers onto a paper towel lined plate to drain. 7. For the sauce, in a bowl, mix together all the sauce ingredients. 8. Serve wonton alongside the sauce.

Wontons Louisville Style

19

CANCUN

Wontons

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 6 Calories 928.0 Fat 82.9g1 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, room temperature 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, lightly beaten 2 C. canola oil, for frying

Directions 1. In a bowl, mix together the beef, bread crumbs, 1 egg, cheddar cheese, cream cheese, onion, cilantro and taco seasoning. 2. Place about 1 tsp of the beef mixture in the center of each wonton wrapper. 3. Coat the edges of the wrappers with the beaten egg and fold them over the filling in a triangle shape. 4. With your fingers, press the edges to seal them completely. 5. In a large skillet heat the oil to 375 degrees F. 6. Add the wontons in batches and cook them for about 1 minute on both sides. 7. Transfer the wrappers onto a paper towel lined plate to drain. 8. Serve everything with a garnishing of cilantro alongside the salsa.

20

Cancun Wontons

Hamburger Wontons

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 20 Calories 70.3 Fat 4.0g Cholesterol 11.7mg Sodium 70.9mg Carbohydrates 4.9g Protein 3.4g

Ingredients 1/4 C. mushroom, chopped 1/4 C. onion, chopped 1 tbsp olive oil 2 hamburger patties, cooked and chopped

1/2 C. cheddar cheese, shredded 20 wonton wrappers

Directions 1. 2. 3. 4.

In a large skillet, heat the oil and sauté the onions and mushroom till tender. Add the cheddar cheese and hamburger patties and mix well. Place the mixture in the center of the wonton wrappers and roll. In hot oil, fry the wrappers till golden brown on both sides.

Hamburger Wontons

21

LOADED

Asiago Wontons

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 1 Calories 50.1 Fat 2.0g Cholesterol 5.9mg Sodium 70.5mg Carbohydrates 6.5g Protein 1.5g

Ingredients 1/2 tbsp olive oil 1/4 C. onion, finely chopped 1/4 C. shallot, minced 1 garlic clove, minced 4 oz. cream cheese, softened 1/4 C. mayonnaise 7 oz. quartered artichoke hearts in brine 1/8 tsp ground cayenne pepper 5 oz. frozen chopped spinach, thawed

and squeezed dry 1/4 C. grated Asiago cheese salt 24 wonton wrappers water cooking spray

Directions 1. Set your oven to 375 degrees F before doing anything else and arrange the rack in the upper third part of the oven. 2. Lightly, grease a baking sheet. 3. In a large skillet, heat the oil on medium heat and sauté the shallots and onion for about 2 minutes. 4. Stir in the garlic and sauté for about 30 seconds and remove from the heat. 5. In a food processor, add the artichoke hearts, mayonnaise, cream cheese and cayenne pepper and pulse till smooth. 6. In a bowl, add the artichoke mixture, onion mixture, spinach, Asiago cheese and salt and mix till well combined. 7. Place about 1/2 tsp of the chocolate chips, followed by 1 strawberry piece in the center of each wonton wrapper. 8. Coat the edges of the wrappers with wet fingers and fold them over the filling in a triangle shape. 9. With your fingers, press the edges to seal them completely. 24

Loaded Asiago Wontons

10. Arrange the wontons onto the prepared baking sheet and cook everything in the oven for about 10 minutes. 11. Carefully, flip the side and cook everything in the oven for about 4 minutes.

25

SOUTHERN

Chili

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 310 kcal Fat 6.4 g Carbohydrates 27.9g Protein 35 g Cholesterol 68 mg Sodium 863 mg

Ingredients 1 tbsp vegetable oil 4 skinless, boneless chicken breast halves 1 (10 oz.) can diced tomatoes with green chili peppers 1 pinch ground cumin

1 (15 oz.) can black beans, rinsed and drained 1 (8.75 oz.) can whole kernel corn, drained

Directions 1. Place a large skillet on medium to high heat. Add the chicken and cook it for 4 min on each side. 2. Stir in the tomatoes with green chili peppers, beans and corn, cumin, salt and pepper. Simmer the stew for 28 min. 3. Serve your stew warm. 4. Enjoy.

26

Southern Chili

Spanish

Spaghetti

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 551 kcal Fat 25.4 g Carbohydrates 54.5g Protein 26.7 g Cholesterol 112 mg Sodium 1273 mg

Ingredients 2 tsps butter 1 lb. bulk sausage 1 onion, chopped 1 green bell pepper, chopped 1 garlic clove, minced 1 tsp dried oregano 1 tbsp chili powder 1 tsp ground cumin 2 (15 oz.) cans tomato sauce

1 lb. spaghetti 2 eggs 1 C. milk 1 C. shredded Monterey Jack cheese 1 C. shredded sharp Cheddar cheese

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

Before you do anything set the oven to 350 F. Coat a casserole dish with butter. Place a large skillet on medium heat. Add the onion with bell pepper, garlic and sausages then cook them for 8 min. Add the cumin with oregano and chili powder then coo them for 5 min. Stir in the sauce and cook them for 10 min. Cook the spaghetti according to the directions on the package. Get a mixing bowl: add the milk with eggs and mix them. Add the spaghetti and stir them well. Lay the spaghetti mix in the casserole then top it with the cooked sausage mix followed by the shredded cheese. Cook the spaghetti casserole in the oven for 15 min. Enjoy.

Spanish Spaghetti

27

AREPAS

(Colombian Corn Cakes with Cheese)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 3 Calories 160.5 Fat 18.1g Cholesterol 0.0mg Sodium 99.5mg Carbohydrates 0.0g Protein 0.0g

Ingredients 1 C. precooked cornmeal flour 1 C. grated mozzarella cheese 1 C. water 2 tbsp water

1/8 tsp salt 1/4 C. vegetable oil

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

In a bowl, add the flour, cheese and 1/8 tsp of the salt and toss to coat. Add the water and stir till well combined. Keep aside for about 1-2 minutes. From 3 level tbsp of the dough, make the balls. Gently, press each ball into a 1/4-inch-thick and 2 1/2-2 3/4-inch wide patty. Transfer the patties onto a wax-paper lined surface. In a large nonstick skillet, heat the oil on medium heat and fry the arepas in 2 batches for 4-5 minutes per side. 8. Transfer the arepas onto a paper towel lined plate to drain.

28

Arepas

Mexican Skillet

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 212 kcal Fat 4.6 g Carbohydrates 36.8g Protein 10.1 g Cholesterol 0 mg Sodium 818 mg

Ingredients 1 tbsp olive oil 1 large onion, chopped 3 cloves garlic, minced 4 small zucchini, diced 1 fresh poblano chili pepper, seeded and chopped

1 C. frozen whole kernel corn 1 (15 oz.) can black beans, rinsed and drained 1/2 tsp salt

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the onion and garlic till tender. 2. Add the zucchini and poblano pepper, and sauté till soft. 3. Stir in the corn and beans and cook till heated completely. 4. Season with the salt to taste

Mexican Skillet

29

I❤

Latin Couscous

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 300 kcal Fat 10.9 g Cholesterol 44.8g Sodium 7.1 g Carbohydrates 0 mg Protein 713 mg

Ingredients 1 C. couscous 1/2 tsp ground cumin 1 tsp salt 1 1/4 C. boiling water 1 clove unpeeled garlic 1 (15 oz.) can black beans, rinsed and drained

1 C. canned whole kernel corn, drained 1/2 C. finely chopped red onion 1/4 C. chopped fresh cilantro 1 jalapeno pepper, minced 3 tbsp olive oil 3 tbsp fresh lime juice

Directions 1. 2. 3. 4.

In a large bowl, mix together the couscous, cumin and salt. Add the boiling water and stir to combine. Tightly, cover with a plastic wrap and keep aside for about 10 minutes. Meanwhile in a small skillet, cook the unpeeled garlic clove on medium-high heat till toasted and the skin has turned golden-brown. 5. Peel the garlic clove and mince it. 6. Add the minced garlic, the black beans, corn, onion, cilantro, jalapeño pepper, olive oil and lime juice in the bowl with couscous and mix. 7. Serve warm or cold as well.

30

I ❤ Latin Couscous

August’s

Tex Mex Veggie Casserole

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 281 kcal Fat 15.8 g Carbohydrates 20g Protein 17 g Cholesterol 39 mg Sodium 298 mg

Ingredients 1 lb. ground beef 1/4 C. olive oil, divided 4 zucchini, cut into 1/2-inch cubes 1 red bell pepper, chopped 1 jalapeno pepper, seeded and chopped 4 cloves garlic, minced 4 green onions, chopped -- white and green parts separated salt and pepper to taste 3 tbsp tomato paste

4 tsp chili powder 2 tsp ground cumin 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can kidney beans, rinsed and drained 1 C. frozen corn, thawed 1/2 C. grated Parmesan cheese, divided 1/4 C. chopped fresh cilantro

Directions 1. Set your oven to 400 degrees F before doing anything else and grease a 13x9-inch baking dish with about 1 tsp of the olive oil. 2. Heat a large skillet on medium heat and cook the beef for about 10 minutes. 3. Drain the excess grease from the skillet and keep aside. 4. Meanwhile in another large skillet, heat the remaining olive oil on medium-high heat and cook the zucchini, red bell pepper, jalapeño pepper, garlic and white parts of the green onions for about 3-5 minutes. 5. Stir in the salt, black pepper, tomato paste, chili powder and cumin and simmer for about 1 minute. 6. Remove from the heat. 7. Add the cooked ground beef, black beans, kidney beans, corn and 1/4 C. of the Parmesan cheese and stir till well combined. 8. Transfer the mixture into the prepared baking dish evenly and top with the remaining 1/4 C. of the Parmesan cheese. August’s Tex Mex Veggie Casserole

31

9. With a foil paper, cover the baking dish and cook in the oven for about 20-25 minutes. 10. Remove the foil paper and cook in the oven for about 5-10 minutes. 11. Serve with a garnishing of the remaining green onions (green tops) and cilantro.

32

Enchilada Clásico

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 794 kcal Fat 49.1 g Carbohydrates 40.4g Protein 47.1 g Cholesterol 172 mg Sodium 1915 mg

Ingredients 2 lb. ground beef 3 tbsp chili powder 2 tbsp paprika 1 tbsp ground cumin 1 tbsp garlic powder 1 tsp salt 1 (8 oz.) can tomato sauce 4 C. water 1/2 C. all-purpose flour, divided

1 1/2 tsp sugar 2 tbsp cooking oil 12 (6 inch) corn tortillas 4 C. shredded American cheese

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

Set your oven to 350 degrees F before doing anything else. Heat a large skillet on medium heat and cook the beef till browned completely. Drain the excess grease from the skillet. Stir in the chili powder, paprika, cumin, garlic powder and salt. Add the tomato sauce and 2 C. of the water and simmer on low heat. In a bowl, add the remaining water, flour and sugar and stir till the flour is dissolved. Stir the flour mixture into the meat sauce and simmer for about 10 minutes. Meanwhile in another skillet, heat the oil on medium-high heat and warm the tortillas till pliable. 9. Fill each tortilla with a little bit of cheese, reserving some for sprinkling on top. 10. Arrange the rolled tortillas in a 13x9-inch baking dish and top with the meat sauce. 11. Sprinkle with the remaining cheese. 12. Cook in the oven for about 25 minutes.

Enchilada Clásico

33

WEDNESDAY’S

Tex Mex Hash Browns

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 816.0 Fat 47.8g Cholesterol 121.9mg Sodium 970.0mg Carbohydrates 64.1g Protein 37.2g

Ingredients 1 lb ground beef 1 (1 1/4 oz.) packages taco seasoning mix 1/2 C. water 4 C. frozen hash browns ( cubes, not shredded)

1 (10 oz.) packages frozen corn 8 oz. Velveeta cheese

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. 2. Heat a large skillet on medium heat and cook the beef till browned completely. 3. Drain the excess grease from the skillet. 4. Add the taco seasoning mix and water and stir till well blended. 5. Stir in the potatoes and corn. 6. Cut the Velveeta into the cubes and stir into the beef mixture. 7. Place the mixture into the greased baking dish. 8. With a foil paper, cover the baking dish. 9. Cook in the oven for about 20 minutes. 10. Remove the foil and stir the mixture. 11. Cook in the oven for about 15-20 minutes.

36

Wednesday’s Tex Mex Hash Browns

San Antonio

Stroganoff

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 499.4 Fat 15.4g Cholesterol 138.9mg Sodium 691.4mg Carbohydrates 54.9g Protein 35.6g

Ingredients 12 oz. extra wide egg noodles 1 tbsp butter, tossed with cooked noodles 1 1/2 lbs extra lean ground beef 1/2 C. chopped onion 3 (10 oz.) cans rotel, the diced tomatoes with green chilies (undrained) 1 C. frozen corn, thawed 1/4 C. water 1 tsp ground cumin

1/2 tsp garlic powder 1/4-1/2 tsp cayenne pepper 1/2 tsp pepper salt, to taste 1 C. reduced-fat sour cream 1/4 C. chopped fresh cilantro, for garnish

Directions 1. In large pan of the boiling water, prepare the egg noodles according to the package's directions. 2. Drain well and return to the pan and toss with the butter. 3. Cover the pan to keep. 4. Meanwhile, heat a large skillet on medium heat and cook the beef and onion till browned completely. 5. Drain the excess grease from the skillet. 6. Add the Rotel, corn, water, cumin, garlic powder, cayenne, pepper and salt and bring to a gentle simmer. 7. Cook for about 10 minutes. 8. Stir in the reduced-fat sour cream and stir to blend well. 9. Cook till heated completely. 10. Serve over the hot cooked noodles with a garnishing of the chopped cilantro.

San Antonio Stroganoff

37

SOUTH AMERICAN

Pasta Salad

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 618 kcal Carbohydrates 46.4 g Cholesterol 68 mg Fat 38.4 g Protein 22.8 g Sodium 980 mg

Ingredients 2 cups spiral pasta 1 pound ground beef 1 (1.25 ounce) package taco seasoning 3 cups shredded lettuce 2 cups halved cherry tomatoes 1 cup shredded Cheddar cheese

1/2 cup chopped onion 1/2 cup French salad dressing 1 (7 ounce) bag corn chips 2 tbsps sour cream

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Cook ground beef in a large skillet for about 10 minutes or until you see that it is no longer pink from the center before stirring in taco seasoning. 3. Coat mixture of pasta and beef with mixture lettuce, French dressing, tomatoes, Cheddar cheese, onion and corn chips very thoroughly before refrigerating for at least 2 hours. 4. Add some sour cream at the top before serving.

38

South American Pasta Salad

Glazed

Salmon fillets with Orzo

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 849.7 Fat 31.3g Cholesterol 153.6mg Sodium 3001.4mg Carbohydrates 55.8g Protein 81.8g

Ingredients 4 salmon fillets ( 2 lbs total) 1 oz canola oil 1 oz soy sauce 8 oz teriyaki sauce 8 oz orzo pasta, precooked 2 garlic cloves, minced

2 tbsp olive oil, combined with garlic 1/2 C. red bell pepper, diced 1/3 C. parmesan cheese 8 oz spinach, julienned

Directions 1. Before you do anything preheat the grill and grease it. 2. Coat the salmon fillets with soy sauce and brush them with the oil. Cook them in the grill for 4 min on each side. 3. Brush the salmon fillets with 2 oz of teriyaki glaze. Cook them for 3 min on each side. 4. Cook the orzo according to the directions on the package. 5. Place a large skillet over medium heat. Heat the oil in it. Add the garlic with peppers and orzo. Cook them for 2 min. 6. Stir in the cheese until it melts. Turn off the heat and add the spinach. Stir them several times until the spinach wilts. 7. Serve your orzo with the glazed salmon fillets and the remaining teriyaki sauce. 8. Enjoy.

Glazed Salmon fillets with Orzo

39

GERMAN STYLE

Noodles with Cabbage

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 690 kcal Fat 28.2 g Carbohydrates 93g Protein 19 g Cholesterol 155 mg Sodium 325 mg

Ingredients 1 (16 oz.) package egg noodles 1 stick butter 1 medium head green cabbage, chopped

salt and pepper to taste

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 5 minutes. 2. Drain them well and keep everything aside. 3. Meanwhile in a large skillet, melt the butter and cook the cabbage, salt and black pepper, covered for about 5-7 minutes. 4. Stir in the cooked noodles and cook for about 5 minutes.

40

German Style Noodles with Cabbage

Lunchtime Noodles

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 335 kcal Fat 14.1 g Carbohydrates 43.8g Protein 9.2 g Cholesterol 78 mg Sodium 117 mg

Ingredients 8 oz. wide egg noodles 1/4 C. butter 1 onion, diced 1 clove garlic, minced 4 oz. baby spinach leaves

salt and ground black pepper to taste

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 8 minutes, stirring occasionally. 2. Drain them well and keep everything aside. 3. Meanwhile in a large skillet, melt the butter and on medium-high heat, sauté the onion and garlic for about 8 minutes. 4. Add the spinach, salt and black pepper and sauté for about 2 minutes. 5. Remove everything from the heat and immediately, stir in the noodles. 6. Serve immediately

Lunchtime Noodles

41

HUNGARIAN

Noodles

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 8 Calories 105 kcal Fat 3.9 g Carbohydrates 15.1g Protein 3g Cholesterol 21 mg Sodium 157 mg

Ingredients 4 C. egg noodles 2 tbsp butter or margarine 3 C. grated kohlrabi

salt and ground black pepper to taste

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 5 minutes. 2. Drain them well and keep everything aside. 3. Meanwhile in a large skillet, melt the butter and on medium heat and cook the kohlrabi, salt and pepper for about 7-10 minutes. 4. Stir in the cooked noodles and cook for about 5-7 minutes.

42

Hungarian Noodles

Perfect

Buttered Noodles

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 6 Calories 448.3 Fat 19.9g Cholesterol 108.1mg Sodium 311.9mg Carbohydrates 55.0g Protein 12.6g

Ingredients 16 oz. egg noodles 1/2 C. butter 1/4 C. chopped onion 6 fresh sage leaves, chopped 1/4 tsp salt

1/4 tsp black pepper 1/4-1/2 C. fresh grated parmesan cheese

Directions 1. 2. 3. 4.

Prepare the egg noodles according to the package's directions. In a skillet, melt the butter and sauté the sage and onion for about 5 minutes. Add the noodles, salt and black pepper and toss to coat. Sprinkle with the cheese and serve.

Perfect Buttered Noodles

43

FILIPINO

Breakfast

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 8 Calories 295 kcal Fat 13 g Carbohydrates 28.9g Protein 14.2 g Cholesterol 117 mg Sodium 602 mg

Ingredients

1 tbsp vegetable oil 2 C. shredded and chopped cooked corned beef 4 oz. spinach, chopped 3 eggs, lightly whisked 5 C. cooked rice

1 tsp garlic powder salt to taste

Directions

1. In a large skillet, heat the oil on medium heat and cook the corned beef for about 3 minutes. 2. Stir in the spinach and cook for about 2 minutes. 3. Push beef and spinach to the sides of the skillet. 4. Add the eggs in the center and cook for about 3 minutes, stirring continuously. 5. Stir in the rice and cook for about 5 minutes. 6. Stir in the garlic powder and salt and remove from the heat. 

44

Filipino Breakfast

Teriyaki

Fried Rice II

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 246 kcal Fat 6.5 g Carbohydrates 33.8g Protein 12 g Cholesterol 51 mg Sodium 803 mg

Ingredients

1/2 lb. boneless skinless chicken breasts 2 tbsp vegetable oil 3 green onions and tops, chopped 1 carrot, julienned 1 egg, beaten

4 C. cold cooked rice 3 tbsp Kikkoman Roasted Garlic Teriyaki Marinade & Sauce

Directions 1. Cut the chicken into thin strips. 2. In a large skillet, heat the oil on high heat and stir fry the chicken, green onions and carrot for about 3 minutes. 3. Add the egg and cook till firm, stirring gently. 4. Stir in the rice and cook till heated completely. 5. Stir in the roasted garlic teriyaki sauce and remove from the heat. 6. Serve immediately.

Teriyaki Fried Rice II

45

CILANTRO ORANGE

and Pineapple Fried Rice

Prep Time: 40 mins Total Time: 60 mins Servings per Recipe: 2 Calories 591 kcal Fat 17.5 g Carbohydrates 76.1g Protein 33.9 g Cholesterol 359 mg Sodium 732 mg

Ingredients

1 tbsp vegetable oil, divided 2 eggs, beaten 1/2 lb. peeled and deveined medium shrimp 1 (1 inch) piece fresh ginger root, minced 2 red onions, sliced 3 green chile peppers, chopped 2/3 C. fresh pineapple, diced 1/2 C. orange segments 6 walnuts, chopped 2 C. cold, cooked white rice

1 tbsp soy sauce 2 tbsp chopped fresh cilantro salt and pepper to taste

Directions

1. In a large skillet, heat 1 tsp of the vegetable oil on medium-high heat and sauté the onions till just tender. 2. Increase the heat to high and heat another 1 tsp of the oil. 3. Stir in the shrimp and cook for about 3 minutes. 4. Transfer the shrimp into a bowl and keep aside. 5. With the paper towels, wipe out the skillet. 6. In the same skillet, heat the remaining 1 tsp of the oil on high heat and sauté the ginger for a few seconds. 7. Stir in the onion and chile peppers and cook for about 1-2 minutes. 8. Stir in the pineapple and oranges and gently cook till the fruit is heated completely. 9. Stir in the rice, walnuts and soy sauce and cook for a few minutes. 10. Stir in the egg, shrimp, cilantro, salt and pepper and cook till heated completely. 

48

Cilantro Orange and Pineapple Fried Rice

Fried Rice

for Thursday Nights

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 315 kcal Fat 13.1 g Carbohydrates 28.1g Protein 20.1 g Cholesterol 128 mg Sodium 559 mg

Ingredients

3 tbsp vegetable oil, divided 3 eggs, beaten 3 C. cold, cooked white rice 2 C. chopped cooked chicken 1/2 C. sliced celery 1/2 C. shredded carrot

1 C. frozen green peas, thawed 2 green onions, sliced 3 tbsp soy sauce

Directions 1. In a large skillet, heat 1 tbsp of the oil on medium-high heat and cook the eggs till scrambled. 2. Transfer the scrambled eggs into a plate and keep aside. 3. In the same skillet, heat remaining 2 tbsp of the oil on high heat and stir in the rice. 4. Add the chicken, celery, carrot, peas and green onions and stir to combine. 5. Reduce the heat to medium and cook, covered for about 5 minutes. 6. Stir in the scrambled eggs and soy sauce and cook till heated completely. 

Fried Rice for Thursday Nights

49

YUKI'S

Shrimp Fried Rice

Prep Time: 30 mins Total Time: 60 mins Servings per Recipe: 4 Calories 553 kcal Fat 22.8 g Carbohydrates 61.2g Protein 26.4 g Cholesterol 375 mg Sodium 1209 mg

Ingredients

2 tbsp olive oil 1 carrot, diced 1/2 green bell pepper, diced 2 C. shrimp, peeled and deveined 1/2 onion, diced 1/2 (15.25 oz.) can whole kernel corn, drained 2 cloves garlic, thinly sliced 1 tbsp olive oil 2 eggs, beaten

4 C. cooked rice, cooled 2 tbsp oyster sauce 2 tbsp soy sauce 1 tbsp butter 1/2 tsp salt 1 tsp butter 4 eggs, divided

Directions

1. In a large skillet, heat 2 tbsp of the olive oil on medium heat and cook the carrot and green bell pepper for about 5 minutes. 2. Stir in the shrimp, onion, corn and garlic and cook for about 5 minutes. 3. Discard any liquid from the skillet. 4. Reduce the heat to low and let mixture simmer. 5. In another skillet, heat 1 tbsp of the olive oil on medium heat and cook 2 beaten eggs 2-3 minutes, stirring continuously. 6. Add the oyster sauce, soy sauce, 1 tbsp of the butter and salt and toss to coat. 7. In a small nonstick skillet, melt 1 tsp of the butter on medium heat. 8. Carefully, break 1 of the remaining eggs in the skillet and cook, covered for about 3 minutes. 9. Transfer the egg into a plate and keep aside. 10. Repeat with the remaining 3 eggs. 11. Transfer the rice into a serving plate and serve with a topping of the the fried eggs.

50

Yuki's Shrimp Fried Rice

How to Make Fried Rice

Prep Time: 25 mins Total Time: 2 hr 38 mins Servings per Recipe: 4 Calories 493 kcal Fat 17.2 g Carbohydrates 55.4g Protein 27 g Cholesterol 161 mg Sodium 1214 mg

Ingredients

1 lb. boneless chicken thighs, cut into 1/3inch pieces across the grain 2 tbsp light soy sauce 2 tbsp brown sugar 1/4 tsp ground black pepper 2 tbsp vegetable oil 1/4 C. chopped onion 4 cloves garlic, chopped 2 eggs, beaten

3 tbsp light soy sauce 1 tsp white sugar 1 tsp ground white pepper 4 C. leftover cooked rice 1/4 C. thinly sliced green onions 1/4 C. chopped cilantro

Directions 1. In a bowl, mix together the chicken thighs, 2 tbsp of the soy sauce, brown sugar and black pepper. 2. Refrigerate, covered for about 2 hours to overnight. 3. In a very large skillet, heat the vegetable oil on high heat. 4. Reduce the heat to medium and sauté the onion and garlic for about 2 minutes. 5. Increase the heat to high and cook the marinated chicken for about 4 minutes, stirring continuously. 6. Push the chicken mixture to one side of the skillet. 7. Place the eggs into the empty side and cook for about 2 minutes, stirring continuously. 8. Stir in the chicken mixture, 3 tbsp of the soy sauce, sugar and white pepper and cook for about 1 minute. 9. Stir in the rice and cook for about 4 minutes. 10. Remove from heat and gently, stir in the green onion and cilantro.

How to Make Fried Rice

51

FRIED RICE

Lunch Box

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 302 kcal Fat 11.3 g Carbohydrates 45.5g Protein 4.7 g Cholesterol 0 mg Sodium 550 mg

Ingredients

1 C. uncooked jasmine rice 1/2 C. water 3 tbsp vegetable oil 2 cloves garlic, minced 2 tbsp chopped carrot 1 tbsp chopped onion 3 tbsp soy-based liquid seasoning 1/4 C. reduced-soy sauce 2 tbsp chopped green onion 1 tbsp chopped cashews

1 tsp raisins 1/4 tsp white sugar 1/4 tsp white pepper 5 canned lychees, drained and quartered

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

In a pan, add the rice and water on high heat and bring to a boil. Reduce heat to medium-low and simmer, covered for about 20-25 minutes. Transfer the rice into a shallow dish and refrigerate till cold. In large skillet, heat the oil on medium-high heat and sauté the garlic for a few seconds. Add the carrots and onion and cooking till the onion begins to soften. Stir in the cold rice and cook till heated completely. Stir in the soy sauce, soy seasoning, green onions, cashews, raisins, salt and white pepper and cook till heated completely. 8. Stir in the quartered lychees and serve.

52

Fried Rice Lunch Box

Korean

Chicken Cutlets and Fried Rice

Prep Time: 20 mins Total Time: 38 mins Servings per Recipe: 2 Calories 824 kcal Fat 47.4 g Carbohydrates 64.6g Protein 33.6 g Cholesterol 97 mg Sodium 1884 mg

Ingredients

2 skin-on, boneless chicken breasts salt and ground black pepper to taste 1/4 C. peanut oil, divided 1/4 C. Korean barbecue sauce 1 slice fully cooked luncheon meat, cubed 1 tbsp butter 1/2 C. chopped Napa cabbage kimchee 1/4 C. chopped pickled carrot and daikon radish

2 C. cooked white rice, cooled 1 tbsp soy-based liquid seasoning 2 tsp soy sauce 1 tbsp dried garlic flakes 2 tbsp gochujang (Korean hot pepper paste) 1 tbsp mayonnaise 1 tsp Sriracha hot sauce 1 green onion, chopped

Directions

1. Place the chicken breasts onto a smooth surface and with a meat mallet, pound into an even thickness. 2. Season with the salt and pepper and coat with 2 tbsp of the peanut oil evenly. 3. Heat a heavy skillet on medium heat and cook the chicken for about 4 minutes per side. 4. Coat the the top of the chicken with the barbecue sauce and cook, covered for about 1 minute per side. 5. Transfer chicken into a plate and cover with a piece of the foil to keep warm. 6. With a paper towel, wipe the skillet. 7. In the same skillet, heat remaining 2 tbsp of the peanut oil on medium heat and cook the luncheon meat for about 3-5 minutes. 8. In another skillet, melt the butter on medium heat and cook the pickled carrot, daikon, kimchee and rice for about 1-2 minutes. 9. Stir in the liquid seasoning, soy sauce and garlic flakes and cook for about 3-5 minutes. 10. Add the gochujang and luncheon meat into rice mixture and mix well. 11. Cut the chicken into desired slices. 12. In a small bowl, mix together the mayonnaise and Sriracha hot sauce. 13. Divide the fried rice into serving plates and top with the chicken slices. 14. Place the mayonnaise mixture over the chicken and serve with a garnishing of the green onion on top.  Korean Chicken Cutlets and Fried Rice

53

AMERICAN

Fried Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 431 kcal Fat 17.3 g Carbohydrates 58.5g Protein 11.8 g Cholesterol 217 mg Sodium 837 mg

Ingredients

1 C. uncooked white rice 2 C. water 1/2 C. diced carrots 1/2 C. diced onion 4 tbsp butter or margarine, divided 4 eggs

2 tbsp milk 1 C. ketchup salt and pepper to taste

Directions

1. In a small pan, add the rice and water and bring to a boil. 2. Reduce the heat to low and simmer, covered for about 15-20 minutes. 3. In a large skillet, melt 1 tbsp of the butter on medium heat and cook the carrots and onion for about 5 minutes, stirring occasionally. 4. Add the cooked rice and stir to combine. 5. Stir in the remaining butter and reduce the heat to medium-low. 6. Stir in the ketchup and simmer for about 5 minutes. 7. Remove from the heat. 8. In a small bowl, add the eggs and milk and beat till well combined. 9. Heat a nonstick skillet on medium heat and cook half of the egg mixture till firm, flipping once in the middle way. 10. Transfer the cooked egg into a plate and cut in half. 11. Repeat with the remaining egg mixture. 12. Transfer the rice into a serving plate and serve with a topping of the egg halves.

54

American Fried Rice

Fried Rice Glitter

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 274 kcal Fat 14.2 g Carbohydrates 32.8g Protein 2.5 g Cholesterol 0 mg Sodium 195 mg

Ingredients

3 C. cooked rice 2 tsp garlic powder 2 tsp onion powder salt and ground black pepper to taste 2 tbsp grapeseed oil 1/2 red bell pepper, chopped

1/2 carrot, chopped 1/2 stalk celery, chopped 1/4 C. water 1/2 C. French-fried onions

Directions

1. In a large bowl, mix together the rice, garlic powder, onion powder, salt and black pepper. 2. In a large skillet, heat the oil on medium heat and cook the red bell pepper, carrot and celery for about 5 minutes. 3. Add the seasoned rice and water and cook for about 5 minutes. 4. Add the French-fried onions and toss to coat.

Fried Rice Glitter

55

NEON

Fried Rice

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 277.8 Fat 9.8g Cholesterol 98.0mg Sodium 723.8mg Carbohydrates 38.6g Protein 7.6g

Ingredients

3 eggs 1 tbsp water 1 tbsp butter 2 -3 tbsp oil 1 medium onion, finely chopped 3 garlic cloves, coarsely chopped 4 C. cold cooked white rice

4 tbsp soy sauce 1 tsp sesame oil 1/2 tsp fresh ground black pepper 2 green onions, finely chopped

Directions

1. In a small pan, add the rice and water and bring to a boil. 2. Reduce the heat to low and simmer, covered for about 15-20 minutes. 3. In a large skillet, melt 1 tbsp of the butter on medium heat and cook the carrots and onion for about 5 minutes, stirring occasionally. 4. Add the cooked rice and stir to combine. 5. Stir in the remaining butter and reduce the heat to medium-low. 6. Stir in the ketchup and simmer for about 5 minutes. 7. Remove from the heat. 8. In a small bowl, add the eggs and milk and beat till well combined. 9. Heat a nonstick skillet on medium heat and cook half of the egg mixture till firm, flipping once in the middle way. 10. Transfer the cooked egg into a plate and cut in half. 11. Repeat with the remaining egg mixture. 12. Transfer the rice into a serving plate and serve with a topping of the egg halves.

56

Neon Fried Rice

Hibachi

Prep Time: 5 mins

Fried Rice

Total Time: 40 mins Servings per Recipe: 4 Calories 356.5 Fat 7.2g1 Cholesterol 104.4mg Sodium 616.0mg Carbohydrates 60.6g Protein 10.5g

Ingredients

4 C. cooked rice 1 C. frozen peas, thawed 2 tbsp carrots, finely diced 2 eggs, beaten 1/2 C. onion, diced

1 1/2 tbsp butter 2 tbsp soy sauce salt pepper

Directions

1. In a pan, add 2 C. of the water and a pinch of the salt and bring to a boil. 2. Stir in the rice and reduce the heat to low. 3. Simmer, covered for about 20 minutes. 4. Transfer the rice into a large bowl and refrigerate to cool. 5. In a small pan, add the eggs on medium heat and cook till scrambled, breaking into small pieces. 6. After cooling, remove the bowl of rice from the refrigerator. 7. In the bowl of rice, add peas, grated carrot, scrambled egg and diced onion and gently, toss to coat. 8. In a large frying pan, melt the butter on medium-high heat and cook the rice mixture with the soy sauce, a pinch of salt and pepper for about 6-8 minutes, stirring occasionally.

Hibachi Fried Rice

57

FRIED RICE

in Jakarta

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 382.9 Fat 9.8g Cholesterol 129.2mg Sodium 497.9mg2 Carbohydrates 53.1g Protein 18.3g

Ingredients

2 C. uncooked long-grain white rice 2 eggs, beaten 2 tsp sesame oil 1/2 tsp salt 8 oz. boneless skinless chicken thighs, cut into 1/2 inch strips 6 oz. raw shrimp, peeled 2 tbsp vegetable oil 2 tbsp chopped garlic 1 medium onion, finely chopped 2 tsp finely chopped fresh ginger root

1 tbsp dried shrimp paste 1/2 tsp fresh ground black pepper 1 tbsp chili bean sauce 1 tbsp oyster sauce 1 tbsp dark soy sauce Garnish 3 tbsp finely chopped spring onions 1/2 C. fresh cilantro leaves, chopped

Directions 1. 2. 3. 4.

5. 6. 7. 8. 9.

60

In a large pan of salted water, cook the rice till tender. Drain the rice and spread onto a baking sheet to cool for at least 2 hours. In a bowl, add the eggs, sesame oil and salt and beat till well combined. I a large frying pan, heat the oil till slightly smoking and stir fry the onions, ginger, shrimp paste, garlic and pepper for about 2 minutes, squashing the shrimp paste. Stir in the chicken and shrimp and stir fry for about 2 minutes. Stir in the rice and stir fry for about 3 minutes. Stir in the chili bean sauce, oyster sauce and soy sauce and stir fry for about 2 minutes. Stir in the egg mixture and stir fry for about 1 minute. Serve hot with a garnishing of the spring onion and fresh cilantro.

Fried Rice in Jakarta

Hawaiian

Fried Rice II

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 532.0 Fat 5.0g Cholesterol 139.5mg Sodium 2222.7mg Carbohydrates 102.6g Protein 17.5g

Ingredients

4 1/2 C. dry rice, cooked and cooled 6 -7 eggs, with a splash water, scrambled 1 (11 oz.) cans turkey Spam lite, diced 1 yellow onion, diced 12 oz. frozen peas and carrots, thawed Sauce 1 C. aloha shoyu soy sauce

6 -7 tbsp for Kikkoman soy sauce 4 -5 garlic cloves, minced 2 tbsp oyster sauce 1 tsp sesame oil

Directions

1. In a wok, heat 1/2 tbsp of the vegetable oil on medium-high heat and cook the eggs till scrambled. 2. Transfer the scrambled eggs into a bowl. 3. In the same wok, heat 1 tbsp of the oil on medium-high heat and sauté the onions and Spam till golden and starts to crisp. 4. Meanwhile in a bowl, add all the sauce ingredients and stir till the sugar dissolves. 5. Stir in the thawed peas, carrots and sauce mixture and bring to a boil on high heat. 6. Cook till the mixture changes into a glaze. 7. Slowly, add the cooled rice and eggs, breaking up any clumps of rice and cook till heated completely. 8. Serve immediately.

Hawaiian Fried Rice II

61

AMERICAN

Mediterranean Fried Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 197.1 Fat 5.7g Cholesterol 76.8mg Sodium 479.3mg Carbohydrates 28.4g Protein 6.8g

Ingredients

1 C. rice, uncooked 1 -2 C. chicken stock 2 -3 slices bacon, cooked & chopped 2 tbsp shallots ( green onions) 1 C. prawns, cooked 2 eggs

1 tbsp lemon juice 2 -3 tbsp soy sauce

Directions

1. Grease a pan with a little olive oil and cook the eggs till set, breaking the yolks with the knife. 2. Then, cut the eggs into small strips and transfer into a bowl. 3. Add the rice and cook till browned. 4. Add the stock and cook till all the moisture is absorbed. 5. Add the shallots, egg, bacon pieces and cooked prawns and cook till heated completely. 6. Stir in the lemon juice and soy sauce and remove from the heat.

62

American Mediterranean Fried Rice

Lime

Fried Rice with Prawns

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 379.2 Fat 7.3g Cholesterol 234.7mg Sodium 1364.6mg Carbohydrates 50.9g Protein 23.7g

Ingredients

2 eggs, lightly beaten 1 (450 g) bags shrimp, frozen, raw, thawed 1 tbsp sesame oil 2 spring onions, sliced 1 garlic clove, crushed 1/2 C. Thai sweet chili sauce, sweet 1 tbsp dark soy sauce

1 tbsp fish sauce lime juice 3 C. cooked rice 100 g snow peas, trimmed, thinly sliced

Directions

1. Heat a lightly greased frying pan and cook the beaten eggs for about 1-2 minutes. 2. Transfer the omelet onto a chopping board and keep aside to cool. 3. Roll the omelet and cut into thin slices. 4. With the paper towels, pat dry the prawns. 5. In a deep frying pan, heat the sesame oil and cook the prawns till they turn pink. 6. Transfer the prawns into a bowl. 7. Cover with a piece of the foil to keep warm and keep aside. 8. In the same pan, add the spring onions and garlic on medium heat and stir-fry for about 1 minute. 9. Stir in the sweet chills sauce, soma sauce, fish sauce, lime juice, prawns, cooked rice and snow peas and toss to coat well. 10. Stir fry till the rice and prawns are heated completely. 11. Gently, stir in the omelet slices and serve.

Lime Fried Rice with Prawns

63

KING

Fried Rice

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 915.9 Fat 21.8g Cholesterol 158.6mg Sodium 1188.1mg Carbohydrates 156.0g Protein 19.5g

Ingredients

4 C. jasmine rice, cooked and cooled 1 C. crabmeat, shredded 1/4 C. cooking oil 1/4 C. soy sauce 3 eggs, beaten 3 tbsp green onions, finely chopped 1 tbsp sesame oil

2 garlic cloves, finely chopped 2 tsp black pepper, ground 2 tsp sugar 1 tsp Thai fish sauce

Directions

1. In a bowl, mix together the sugar, pepper, soy sauce and fish sauce. 2. In a large frying pan, heat the oil on medium heat and lightly, sauté the garlic and green onion. 3. Add the rice and mix till well combined. 4. Add the egg and cook till done. 5. Stir in the crab meat and cook till well combined, breaking up the clumps. 6. Add the sauce mixture and mix well. 7. Serve immediately.

64

King Fried Rice

Spicy

Jalapeno Fried Rice

Prep Time: 1 hr Total Time: 1 hr Servings per Recipe: 6 Calories 502.5 Fat 32.4g Cholesterol 106.3mg Sodium 1178.1mg Carbohydrates 29.6g Protein 21.6g

Ingredients

1/4 C. low-soy sauce 1 tbsp hoisin sauce 1 tbsp rice vinegar 8 oz. ground beef, optional 4 beef sausage links, thinly sliced, optional 2 tbsp canola oil 1/2 tsp sesame oil 1/3 C. green onion, sliced 1 tbsp fresh ginger, grated

3 -4 garlic cloves, minced 1 jalapeno, seeded and minced 4 C. cold cooked jasmine rice 1 egg, beaten 1/4 C. cilantro leaf 2 tsp sesame seeds 1/2 C. fresh pineapple, finely diced

Directions

1. In a small bowl, add the soy sauce, hoisin sauce and vinegar and beat till well combined. 2. Heat a large skillet on medium-high and sear the beef till browned completely. 3. With a slotted spoon, transfer the beef into a bowl. 4. In the same skillet, sear the sausages till browned. 5. With a slotted spoon, transfer the sausage into a bowl. 6. In the same skillet, heat both oils and sauté the onion, ginger, garlic and pepper till just starts to brown. 7. Stir in the beef and sausages. 8. Add the rice, breaking up any lumps with your hands. 9. Stir-fry till the mixture is heated completely. 10. Stir in the the vinegar mixture and stir-fry till almost absorbed. 11. Push the rice to one side of the skillet. 12. Add the egg and cook till scrambled. 13. Stir in the cilantro, sesame seeds and pineapple and remove from the heat. 

Spicy Jalapeno Fried Rice

65

ARIZONA

Fried Rice

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 255.4 Fat 3.4g Cholesterol 43.8mg Sodium 444.3mg Carbohydrates 34.2g Protein 22.5g

Ingredients

1 lb boneless skinless chicken breast, cubed 1 (10 oz.) packages frozen corn, thawed 1 small green pepper, chopped 1 small onion, shopped 2 tsp canola oil 1 C. chicken broth 1 C. salsa

1 tsp chili powder 1/4 tsp cayenne pepper 1 1/2 C. uncooked instant rice 1/2 shredded low-fat cheddar cheese

Directions

1. In a large nonstick skillet, heat the oil and sauté the chicken, corn, green pepper and onion till the chicken becomes golden brown. 2. Stir in the broth, salsa, chili powder and cayenne pepper and bring to a boil. 3. Add the rice and stir to combine well. 4. Cover the skillet and immediately, remove from the heat. 5. Keep aside, covered for about 5 minutes. 6. With a fork, fluff the rice and sprinkle with the cheddar cheese. 7. Keep aside, covered for about 2-3 minutes.

66

Arizona Fried Rice

Asian Fusion Fried Rice

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 371.8 Fat 11.8g Cholesterol 270.6mg Sodium 659.1mg Carbohydrates 39.7g Protein 25.3g

Ingredients

4 chicken drumsticks 2 tbsp fresh ginger, grated 2 tbsp soy sauce 2 large carrots, chopped 15 oz. cooked rice 8 oz. sugar snap peas

1/2 C. red pepper, chopped 4 eggs, beaten green onion, sliced for garnish soy sauce, for garnish toasted sesame oil

Directions

1. In a large skillet, heat 1 tbsp of the oil on medium-high heat and sear the chicken with half of the ginger and soy sauce till browned from all the sides. 2. Add 1/2 C. of the water and cook, covered for about 15 minutes. 3. Meanwhile in a microwave safe bowl, add the carrots, remaining ginger and 2 tbsp of the water and microwave on High for about 4 minutes. 4. Add the rice, peas, red pepper and microwave, covered for about 5 minutes, stirring twice. 5. Remove the chicken and juices from the skillet and transfer into a bowl. 6. With paper towels, wipe dry the skillet. 7. In the same skillet, add the eggs and cook for about 3-4 minutes or till scrambled. 8. Stir in the rice mixture and cook till heated completely. 9. Serve ye chicken with the fried rice and serve with a topping of the green onions, soy sauce and sesame oil.

Asian Fusion Fried Rice

67

GROUND BEEF

Fried Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 315 kcal Fat 13.1 Carbohydrates 28.1g Protein 20.1g Cholesterol 128mg Sodium 559 mg

Ingredients

3 tbsp vegetable oil, divided 3 eggs, beaten 3 C. cold, cooked white rice 2 C. chopped cooked ground beef 1/2 C. sliced mushrooms 1/2 C. shredded carrot 1 C. frozen green peas, thawed

2 green onions, sliced 3 tbsp soy sauce

Directions

1. In a large skillet, heat 1 tbsp of the oil on medium-high heat and cook the eggs till scrambled. 2. Transfer the scrambled eggs into a plate and keep aside. 3. In the same skillet, heat remaining 2 tbsp of the oil on high heat and stir in the rice. 4. Add the ground beef, mushrooms, carrot, peas and green onions and stir to combine. 5. Reduce the heat to medium and cook, covered for about 5 minutes. 6. Stir in the scrambled eggs and soy sauce and cook till heated completely.

68

Ground Beef Fried Rice

Fried Rice

Prep Time: 10 mins

with Almonds

Total Time: 40 mins Servings per Recipe: 4 Calories 356.5 Fat 7.2g1 Cholesterol 104.4mg Sodium 616.0mg Carbohydrates 60.6g Protein 10.5g

Ingredients

4 C. cooked rice 1 C. frozen peas, thawed 2 tbsp almonds, finely diced 2 eggs, beaten 1/2 C. onion, diced 1 1/2 tbsp butter

2 tbsp soy sauce salt pepper

Directions

1. In a pan, add 2 C. of the water and a pinch of the salt and bring to a boil. 2. Stir in the rice and reduce the heat to low. 3. Simmer, covered for about 20 minutes. 4. Transfer the rice into a large bowl and refrigerate to cool. 5. In a small pan, add the eggs on medium heat and cook till scrambled, breaking into small pieces. 6. After cooling, remove the bowl of rice from the refrigerator. 7. In the bowl of rice, add peas, almonds, scrambled egg and diced onion and gently, toss to coat. 8. In a large frying pan, melt the butter on medium-high heat and cook the rice mixture with the soy sauce, a pinch of salt and pepper for about 6-8 minutes, stirring occasionally.

Fried Rice with Almonds

69

SESAME

Sirloin Noodles Stir Fry

Prep Time: 35 mins Total Time: 55 mins Servings per Recipe: 4 Calories 264 kcal Fat 12.5 g Carbohydrates 27.9g Protein 10.6 g Cholesterol 23 mg Sodium 1025 mg

Ingredients 1 tbsp soy sauce 1 tbsp sesame oil 2 green onions, finely chopped 1 clove garlic, minced 1 tsp sesame seeds 1 tsp sugar 1/4 tsp black pepper 1/3 lb beef top sirloin, thinly sliced 2 tbsp vegetable oil 1/2 C. thinly sliced carrots

1/2 C. sliced bamboo shoots, drained 1/4 lb napa cabbage, sliced 2 C. chopped fresh spinach 3 oz cellophane noodles, soaked in warm water 2 tbsp soy sauce 1 tbsp sugar 1/2 tsp salt 1/4 tsp black pepper

Directions 1. Get a large mixing bowl: Whisk in it tbsp soy sauce, sesame oil, green onions, garlic, sesame seeds, 1 tsp sugar, and 1/4 tsp pepper to make the marinade. 2. Add the beef slices and let it sit for 16 min. 3. Place a large pan over medium heat. Heat some olive oil in it. Brown in it the beef for 6 min. 4. Add the carrots, bamboo shoots, napa cabbage, and spinach. Add cellophane noodles, 2 tbsp soy sauce, 1 tbsp sugar, 1/2 tsp salt, and 1/4 tsp pepper. 5. Put on the lid and cook them for 3 min over medium heat. Serve it warm. 6. Enjoy.

72

Sesame Sirloin Noodles Stir Fry

New York

Beef Stir Fry

Prep Time: 30 mins Total Time: 3 hrs Servings per Recipe: 4 Calories 452 kcal Fat 20.6 g Carbohydrates 26.5g Protein 39.1 g Cholesterol 66 mg Sodium 613 mg

Ingredients 2 (1/2 lb) New York strip steaks, sliced into thin strips 2 tbsp cornstarch 2 tbsp soy sauce 1 1/2 tsp white sugar 3 tbsp olive oil 1 sweet onion, chopped 2 cloves garlic, crushed 1 tbsp oyster sauce salt and pepper to taste

1 lb snow peas 3/4 C. green peas 1 carrot, sliced 2 stalks celery, sliced 1 red bell pepper, seeded and cut into chunks 1/4 C. oil for deep frying

Directions 1. Get a large mixing bowl: Toss in it the beef slices with cornstarch. Place it aside. 2. Get a small mixing bowl: Whisk in it the soy sauce and sugar. Add the mix to the beef and stir them well. Place the mix in the fridge for 2 h 20 min. 3. Place a large pan over medium heat. Pour in it 3 tbsp of olive oil and heat it. Add the garlic with onion and cook them for 8 min. 4. Add the soy sauce with snow peas, green peas, carrot, celery, and red bell pepper, a pinch of salt and pepper then cook them for 12 min. Place the mix aside. 5. Place another pan over medium heat. Heat 2 tbsp of oil in it. Drain the beef from the marinade and brown in it for 6 min on each side. 6. Stir in the cooked veggies mix and cook them for 2 min. Serve your stir fry warm. 7. Enjoy.

New York Beef Stir Fry

73

SWEET STEAK

Stir Fry

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 203 kcal Fat 10 g Carbohydrates 9.7g Protein 16 g Cholesterol 39 mg Sodium 711 mg

Ingredients 3 tbsp soy sauce 2 tbsp rice wine 1 tbsp brown sugar 1/2 tsp cornstarch 1 tbsp vegetable oil 1 tbsp minced fresh ginger root

1 tbsp minced garlic 1 lb beef round steak, cut into thin strips 8 oz snow peas

Directions 1. Get a small mixing bowl: Mix in it the soy sauce, rice wine, brown sugar and cornstarch to make the sauce. 2. Place a large pan over medium heat. Add the garlic with ginger and cook them for 1 min. Stir in the beef and cook them for 3 min. 3. Stir in the snow peas and cook them for 4 min. Stir in the sauce and cook them until they start boiling while stirring all the time. 4. Cook the stir fry for 3 to 6 min or its sauce becomes thick. Adjust the seasoning of the stir fry then serve it warm. 5. Enjoy.

74

Sweet Steak Stir Fry

Sirloin

and Green Beans Stir Fry

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 376 kcal Fat 28.6 g Carbohydrates 6.3g Protein 23.1 g Cholesterol 76 mg Sodium 199 mg

Ingredients 1 clove garlic, minced 1/4 tsp ground black pepper 1 tsp cornstarch 1 tsp vegetable oil 1 lb sirloin tips, thinly sliced 3 tbsp vegetable oil

1/2 onion, thinly sliced 2 C. fresh green beans, washed and trimmed 1/4 C. chicken broth 1 tsp soy sauce

Directions 1. Get a large mixing bowl: Whisk in it the garlic, black pepper, cornstarch, and 1 tsp vegetable oil. 2. Place a large skillet over medium heat. Add 2 tbsp of oil and heat them in it. Brown in it the beef for 3 min. Drain and place it aside. 3. Add the remaining oil and heat it. Cook in it the onion for 3 min. Stir in the broth with green beans. Put on the lid and cook them for 6 min over low medium heat. 4. Add the cooked beef back with soy sauce. Cook them for 3 min. Serve your stir fry warm with some rice. 5. Enjoy.

Sirloin and Green Beans Stir Fry

75

SESAME

Sirloin Flowers Stir Fry

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 267 kcal Fat 15.8 g Carbohydrates 9.1g Protein 22.6 g Cholesterol 49 mg Sodium 526 mg

Ingredients 2 tbsp vegetable oil 1 lb beef sirloin, cut into 2-inch strips 1 1/2 C. fresh broccoli florets 1 red bell pepper, cut into matchsticks 2 carrots, thinly sliced 1 green onion, chopped

1 tsp minced garlic 2 tbsp soy sauce 2 tbsp sesame seeds, toasted

Directions 1. Place a large pan over medium heat. Add the oil and heat it. 2. Cook in it the beef for 5 min. Stir the broccoli, bell pepper, carrots, green onion, and garlic. Cook them for 3 min. 3. Add the soy sauce and sesame seeds, a pinch of salt and pepper. Cook them for 3 min. Serve your stir fry warm. 4. Enjoy.

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Sesame Sirloin Flowers Stir Fry

Peanut

Sirloin Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 306 kcal Fat 21.1 g Carbohydrates 13.3g Protein 17.9 g Cholesterol 44 mg Sodium 243 mg

Ingredients 1 lb sirloin steak, cut into bite size strips 1 tbsp soy sauce 2 tsp cornstarch 1/4 tsp crushed red pepper 1 clove garlic, minced 2 tbsp vegetable oil

3 C. fresh broccoli florets 2 small onions, cut into wedges 1 (8 oz) can water chestnuts, drained 1/4 C. chicken broth 1/2 C. peanuts

Directions 1. Get a large bowl: Stir in it the beef with soy sauce, cornstarch, crushed red pepper and garlic. Place the mix in the fridge for 22 min. 2. Place a large pan over medium heat. Add the oil and heat it. Cook it in the beef for 6 min. 3. Add the broccoli, onions and water chestnuts. Cook them for 3 min. Stir in the broth and cook them until they start boiling. 4. Fold in the peanuts. Adjust the seasoning of the stir fry. Serve it warm. 5. Enjoy.

Peanut Sirloin Stir Fry

77

PURPLE

Orange Beef Stir Fry

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 4 Calories 315 kcal Fat 18.6 g Carbohydrates 24.6g Protein 15 g Cholesterol 41 mg Sodium 1027 mg

Ingredients 1 large yellow bell pepper, seeded and chopped 1/2 large red bell pepper, seeded and chopped 1/2 small head cabbage, chopped 1 small head purple cauliflower, chopped 1 small onion, diced 1 C. water 1/2 lb boneless chuck, cut into 1-inch cubes

2 tbsp olive oil, divided 1 large orange - peeled, sectioned, and cut into large pieces 1 tbsp grated orange zest 1 large green onion, chopped 1/3 C. teriyaki sauce 1 tbsp oyster sauce

Directions 1. Bring a pot of water to a boil. Place a steamer on top. Combine in it the bell peppers, cabbage, cauliflower, and onion. Put on the lid and steam them for 12 min. 2. Beat the each chuck piece with a kitchen hammer until it becomes 1/2 inches thick. 3. Place a large pan over medium heat. Heat in it 1 tbsp of olive oil. Cook in it the beef for 6 min. 4. Add the remaining oil with orange sections, zest, and green onion. Sauté them for 4 min. Add the teriyaki and oyster sauce. Cook them for 2 min. 5. Adjust the seasoning of your stir fry then serve it warm. 6. Enjoy.

78

Purple Orange Beef Stir Fry

Chili

Tenderloin Stir Fry

Prep Time: 20 mins Total Time: 2 hrs Servings per Recipe: 4 Calories 267 kcal Fat 14.3 g Carbohydrates 16.8g Protein 18.7 g Cholesterol 58 mg Sodium 850 mg

Ingredients 1 lb beef tenderloin, cut into 1/2 inch strips 1/4 C. orange juice 1/4 C. seasoned rice vinegar 2 tbsp soy sauce 1 tbsp hot chile paste (such as sambal oelek) 1 tbsp brown sugar, or to taste 2 cloves garlic, minced 1/4 C. water 1 tsp cornstarch

cooking spray 2 tbsp grated orange zest 1 bunch green onions, sliced - white parts and tops separated salt and freshly ground black pepper to taste

Directions 1. Get a large bowl: Stir in it the beef, orange juice, rice vinegar, soy sauce, hot chili paste, brown sugar, and garlic. Put on the lid and place it in the fridge for 1 h 30 min. 2. Drain the beef from the marinade and place it in a colander to drain for 6 min. Place the drained marinade aside. 3. Add the water and cornstarch then mix them well. Place the mix aside. 4. Grease a large pan with a cooking spray or oil. Heat over medium to high heat. Brown in it the beef for 3 min. 5. Add the light parts of green onion and orange zest. Sauté them for 1 min. 6. Add the marinade mix with the green onion tops. Cook them for 4 min until the marinade becomes thick. Adjust the seasoning of the stir fry then serve it warm. 7. Enjoy.

Chili Tenderloin Stir Fry

79

JUICY CITRUS

Beef Stir Fry

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 507 kcal Fat 18.7 g Carbohydrates 59.2g Protein 27.4 g Cholesterol 61 mg Sodium 649 mg

Ingredients 1 1/2 lb beef top sirloin, thinly sliced 1/3 C. white sugar 1/3 C. rice wine vinegar 2 tbsp frozen orange juice concentrate 1 tsp salt 1 tbsp soy sauce 1 C. long grain rice 2 C. water 1/4 C. cornstarch

2 tsp orange zest 3 tbsp grated fresh ginger 1 1/2 tbsp minced garlic 8 broccoli florets, lightly steamed or blanched 2 C. oil for frying

Directions 1. Cover a baking sheet with a piece of foil or parchment paper. Place on it the beef strips. Place them in the fridge for 35 min. 2. Get a small mixing bowl: Whisk in it the sugar, rice vinegar, orange juice concentrate, salt and soy sauce to make the sauce. 3. Place a large saucepan over medium heat. Stir in it the water with rice. Cook them until they start boiling. Lower the heat and cook it cook it until the rice is done. 4. Place a large skillet over medium heat. Heat the oil in it. Dust the beef slices with cornstarch. Cook them in batches in the hot oil until they become golden brown. 5. Remove the oil from the skillet and reserve 1 tbsp of oil in it. Cook in it the orange zest, ginger and garlic for 1 min. 6. Stir in the sauce mix and cook them until they start boiling. Cook them until they start boiling. Cook the mix for 6 min until it becomes thick. 7. Stir in the beef and cook them for 3 min. Serve your stir fry warm right away with the cooked rice. 8. Enjoy. 80

Juicy Citrus Beef Stir Fry

Classic

Peanut Steak Stir Fry

Prep Time: 15 mins Total Time: 1 hr 21 mins Servings per Recipe: 4 Calories 200 kcal Fat 11.9 g Carbohydrates 7.9g Protein 15.4 g Cholesterol 25 mg Sodium 996 mg

Ingredients 1/4 C. soy sauce 1 tbsp hoisin sauce 1 tbsp sesame oil 2 tsp white sugar 1 tbsp minced garlic 1 tbsp red pepper flakes (optional)

1 lb beef flank steak, thinly sliced 1 tbsp peanut oil 2 large green onions, thinly sliced

Directions 1. Get a large mixing bowl: Mix in it the soy sauce, hoisin sauce, sesame oil, sugar, garlic, and red pepper flakes. Add to it the beef slices and stir them. 2. Place the mix in the fridge for 1 h 10 min to marinate. 3. Place a large pan over medium heat. Heat the oil in it. Cook in it the green onion for 8 min. Add the beef and cook them for 6 min. 4. Serve your stir fry beef warm with some rice. 5. Enjoy.

Classic Peanut Steak Stir Fry

81

SWEET AND SAVORY

Steak Stir Fry

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 354 kcal Fat 22.5 g Carbohydrates 15.8g Protein 22.2 g Cholesterol 57 mg Sodium 944 mg

Ingredients 1 lb round steak 4 tbsp soy sauce 4 tbsp white sugar 4 tbsp vegetable oil 2 cloves garlic, minced

2 green onions, chopped 2 tbsp sesame seeds

Directions 1. Slice the steak into strips and place it aside. 2. Get a large mixing bowl: Whisk in it the soy sauce, sugar, oil, garlic, and onions. Sit into it the beef strips. Place it in the fridge for 35 min. 3. Place a large pan over medium heat. Stir the beef with its marinade into the skillet and cook it for 6 min. Stir the sesame seeds and cook them for 3 min. 4. Serve your steak stir fry warm with some rice. 5. Enjoy.

84

Sweet and Savory Steak Stir Fry

Classic

Steak and Beef Stir Fry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 331 kcal Fat 21.1 g Carbohydrates 13.3g Protein 21.7 g Cholesterol 52 mg Sodium 419 mg

Ingredients 1/3 C. oyster sauce 2 tsp Asian (toasted) sesame oil 1/3 C. sherry 1 tsp soy sauce 1 tsp white sugar 1 tsp cornstarch 3/4 lb beef round steak, cut into 1/8-inch thick strips

3 tbsp vegetable oil, plus more if needed 1 thin slice of fresh ginger root 1 clove garlic, peeled and smashed 1 lb broccoli, cut into florets

Directions 1. Get a large mixing bowl: Combine in it the oyster sauce, sesame oil, sherry, soy sauce, sugar, and cornstarch. Mix them well to make the marinade. 2. Add the steak strips and stir them. Place the mix in the fridge for 35 min. 3. Place a large pan over medium heat. Add the garlic with ginger and cook them for 2 min. Drain them and discard them. 4. Add the broccoli and cook it for 8 min. Drain it and place it aside. Pour some more oil in the pan. Add the beef with its marinade and cook them for 6 min. 5. Stir in back the broccoli with a pinch of salt and pepper. Cook them for 4 min. Serve your stir fry warm with some rice. 6. Enjoy.

Classic Steak and Beef Stir Fry

85

FANCY SIRLOIN

Sherry Broccoli Stir Fry

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 446 kcal Fat 23.2 g Carbohydrates 23.2g Protein 36.6 g Cholesterol 74 mg Sodium 916 mg

Ingredients 1/3 C. dry sherry 1/3 C. oyster sauce 2 tsp Asian (toasted) sesame oil 1 tsp soy sauce 1 tsp white sugar 1 tsp cornstarch 1 1/2 lb beef sirloin steak, trimmed and cut into 1/8-inch-thick slices

3 tbsp vegetable oil, plus more if needed 1 thin slice fresh ginger root 1 clove garlic, minced 1 lb broccoli, cut into florets 1 (16 oz) can sliced mushrooms, drained 8 oz snow peas

Directions 1. Get a small mixing bowl: Mix in it the sherry, oyster sauce, sesame oil, soy sauce, sugar, and cornstarch to make the sauce. 2. Place the beef steak slices in a bowl with the sauce mix. Toss them to coat. Place the mix in the fridge for 35 min. 3. Place a large pan over medium heat. Heat the oil in it. Add the garlic with ginger. Cook them for 2 min. Drain them and discard them. 4. Add the broccoli, mushrooms, and snow peas. Cook them for 8 min. Place them aside. 5. Add the beef steak with marinade to the pan. Cook them for 6 min until the sauce thickens. Stir in the cooked veggies. 6. Cook them for 4 min. Serve your stir fry warm. 7. Enjoy.

86

Fancy Sirloin Sherry Broccoli Stir Fry

Peanut Sauce

with Veggies and Steak Stir Fry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 314 kcal Fat 21.9 g Carbohydrates 16.2g Protein 15.9 g Cholesterol 27 mg Sodium 939 mg

Ingredients Sauce: 1/4 C. rice vinegar 3 tbsp soy sauce 2 tbsp peanut butter 1 tbsp peanut oil 1 tbsp chile-garlic sauce (such as Sriracha(R)) 1 tsp sesame oil 1/4 C. cold water 1 tbsp cornstarch Stir-Fry: 1 tbsp peanut oil

3/4 lb beef flank steak, thinly sliced 1 tbsp peanut oil 2 carrots, cut into strips 1 green bell pepper, cut into strips 1 C. mushrooms, sliced 1 C. broccoli florets 1 bunch green onions, sliced 2 cloves garlic, minced 1 tbsp minced fresh ginger

Directions 1. Get a small mixing bowl: Mix in it vinegar, soy sauce, peanut butter, 1 tbsp peanut oil, chile sauce, and sesame oil to make the sauce mix. 2. Get a small mixing bowl: Whisk in it the cornstarch with water. 3. Place a large pan over medium heat. Heat 1 tbsp of oil in it. Add the beef and cook it for 4 min. Place it aside. 4. Heat the rest of the oil in it. Add the carrots, bell pepper, mushrooms, broccoli, green onions, garlic, and ginger. Cook them for 5 min. 5. Stir in back the beef. Lower the heat and add the sauce mix and cornstarch mix. Stir them to coat. Put on the lid and cook them for 6 min. 6. Adjust the seasoning of you stir fry then serve it warm. 7. Enjoy.

Peanut Sauce with Veggies and Steak Stir Fry

87

A TEX-MEX

Breakfast

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 413.7 Fat 33.4g Cholesterol 230.5mg Sodium 945.7mg Carbohydrates 16.1g Protein 13.3g

Ingredients 3 C. Simply Potatoes® Shredded Hash Browns 1/2 tsp salt 2 tsp cumin, divided 1/2 tsp chili powder 1/2 C. panko breadcrumbs 1/3 C. Mexican cheese, shredded blend 3 tbsp vegetable oil 1 tbsp butter

4 eggs 2/3 C. sour cream 2 tbsp cilantro 2 tbsp sun-dried tomatoes, chopped 3 scallions, finely chopped 1/2 C. salsa 4 slices turkey bacon, cooked

Directions 1. In a bowl, add the hash browns, salt, 1 tsp of the cumin, chili powder, panko and cheese and stir till well combined. 2. Divide the potato mixture into 4 portions. 3. In a large skillet, heat the oil on medium heat until hot and cook the potato stacks for about 3 minutes. 4. Carefully, flip the side and cook till golden from both sides. 5. Transfer the stacks into a dish and cover with a foil paper. 6. In a non-stick skillet, melt the butter on low heat. 7. Add the eggs, one at a time and cook for about 2-3 minutes. 8. Flip and cook till done completely. 9. Meanwhile in a small bowl, mix together the sour cream, cilantro, reserved cumin, tomatoes and the whites of the scallions. 10. Arrange 1 haystack on a small plate and top with an egg, followed by 2 tbsp of the salsa, a slice of bacon cut in half and crossed and a dollop of the sour cream. 11. Serve with a garnishing of the greens from the scallions. 88

A Tex-Mex Breakfast

San Antonio

Stroganoff

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 499.4 Fat 15.4g Cholesterol 138.9mg Sodium 691.4mg Carbohydrates 54.9g Protein 35.6g

Ingredients 12 oz. extra wide egg noodles 1 tbsp butter, tossed with cooked noodles 1 1/2 lbs extra lean ground beef 1/2 C. chopped onion 3 (10 oz.) cans rotel, the diced tomatoes with green chilies (undrained) 1 C. frozen corn, thawed 1/4 C. water

1 tsp ground cumin 1/2 tsp garlic powder 1/4-1/2 tsp cayenne pepper 1/2 tsp pepper salt, to taste 1 C. reduced-fat sour cream 1/4 C. chopped fresh cilantro, for garnish

Directions 1. In large pan of the boiling water, prepare the egg noodles according to the package's directions. 2. Drain well and return to the pan and toss with the butter. 3. Cover the pan to keep. 4. Meanwhile, heat a large skillet on medium heat and cook the beef and onion till browned completely. 5. Drain the excess grease from the skillet. 6. Add the Rotel, corn, water, cumin, garlic powder, cayenne, pepper and salt and bring to a gentle simmer. 7. Cook for about 10 minutes. 8. Stir in the reduced-fat sour cream and stir to blend well. 9. Cook till heated completely. 10. Serve over the hot cooked noodles with a garnishing of the chopped cilantro.

San Antonio Stroganoff

89

TEX MEX

Quesadillas x Fajitas

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 552 kcal Fat 31.1 g Carbohydrates 40g Protein 28 g Cholesterol 79 mg Sodium 859 mg

Ingredients 2 tbsp vegetable oil, divided 1/2 onion, sliced 1/2 green bell pepper, sliced salt to taste 4 flour tortillas

1/2 lb. cooked steak, cut into 1/4-inch thick pieces 1 C. shredded Mexican cheese blend

Directions 1. In a 10-inch skillet, heat 2 tsp of the oil on medium heat and sauté the onion and green bell pepper for about 5-10 minutes. 2. Stir in the salt and transfer the mixture into a bowl. 3. Brush 1 side of each tortilla with the remaining oil. 4. In the same skillet, place 1 tortilla, oil-side down on medium heat. 5. Sprinkle with 1/2 of the steak, 1/2 of the onion mixture and 1/2 of the Mexican cheese mixture. 6. Place a second tortilla, oil-side up onto the cheese layer, pressing down with a spatula to seal. 7. Cook the quesadilla for about 3-4 minutes per side. 8. Remove the quesadilla from skillet and cut into wedges. 9. Repeat with the remaining ingredients for second quesadilla.

90

Tex Mex Quesadillas x Fajitas

Saturday Night

Spicy Shrimp with Jasmine Rice and Papaya

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 4 Calories 903.1 Fat 3.8g Cholesterol 0.0mg Sodium 456.2mg Carbohydrates 201.3g Protein 14.4g

Ingredients 2 tsp canola oil, approximately 3 C. medium large frozen shrimp, peeled & deveined, thawed 2 C. fresh pineapple, peeled, and cut into large chunks 1 whole fresh papaya, peeled, halved and seeded, cut into large chunks 1 whole fresh mango, peeled, pit removed, and cut into chunks 1 1/3 C. orange juice, freshly squeezed

2-3 tsp lime juice 1/4 C. granulated sugar 3/4 tsp salt 1/4 C. white wine vinegar 4 tsp cornstarch 4 tbsp fresh flat leaf parsley, chopped, as garnish 4 -6 C. cooked white jasmine rice, freshly cooked

Directions 1. In a bowl, add the vinegar and cornstarch and beat till smooth. 2. In a large skillet, heat the oil on medium-high heat and stir fry the shrimp for about 5 minutes. 3. With a slotted spoon, transfer the shrimp into a bowl and keep aside. 4. In the same skillet, stir together the orange juice, lime juice, sugar, pineapple, papaya and mango. 5. Add the cornstarch mixture, stirring continuously and bring to a boil. 6. Cook, stirring continuously for about 1 minute. 7. Add the shrimp and cook for about 1 minute stirring continuously. 8. Immediately remove from the heat. 9. Place the shrimp mixture over the hot cooked rice and serve with a garnishing of the parsley. Saturday Night Spicy Shrimp with Jasmine Rice and Papaya

91

GINGER CHILI PLUM

Steak

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 550.3 Fat 30.3g Cholesterol 140.7mg Sodium 778.6mg Carbohydrates 26.6g Protein 40.1g

Ingredients 1.5 lbs rump steak 2/3 C. plum sauce 1 tbsp soy sauce 1 garlic clove, crushed 1 tsp fresh ginger, grated 1/2 tsp fresh red chili, chopped 2 tsp sugar 2 tsp dry sherry

2 tsp corn flour 2 tbsp oil 2 tsp corn flour, extra ½ C. water 1 small beef stock cube, crumbled

Directions 1. Trim the steak and slice thinly. 2. In a large bowl, mix together the steak slices, sauces, garlic, ginger, red chili, sugar, sherry and corn flour. 3. Refrigerate, covered to marinate for at least 30 minutes or overnight. 4. Remove the steak slices from the bowl and reserve the marinade. 5. In a wok, heat a little oil and stir fry the steak slices in batches till browned. 6. In a small bowl, dissolve the extra corn flour with water. 7. In the wok or skillet, add all steak slices, reserved marinade, corn flour mixture and stock cube and bring to a boil, stirring continuously. 8. Boil till the mixture thickens. 9. Serve with the rice.

92

Ginger Chili Plum Steak

Jerk

Stir-Fry (Caribbean)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 549 kcal Carbohydrates 41 g Cholesterol 104 mg Fat 21.4 g Fiber 4.7 g Protein 44.3 g Sodium 1621 mg

Ingredients 1 tbsp vegetable oil 1 green bell pepper, seeded and cubed 1 red bell pepper, seeded and cubed 1/4 cup sliced sweet onions 3/4 pound skinless, boneless chicken breast, cut into strips 2 1/2 tsps Caribbean jerk seasoning

1/2 cup plum sauce 1 tbsp soy sauce 1/4 cup chopped roasted peanuts

Directions 1. Get wok or skillet, add oil, and for 7 mins stir fry your onions and peppers until they are soft. Once soft remove them from the pan. 2. Get a bowl and combine chicken and jerk seasoning. Evenly coat. 3. Stir fry chicken until cooked. Then add plum sauce and onions and peppers. Stir fry for five mins after chicken is cooked. 4. Add some soy sauce and peanuts. 5. Enjoy. 6. NOTE: Remember that all stir fries go great with rice.

Jerk Stir-Fry

93

VEGETARIAN SWEET

and Sour Stir Fry

Ingredients 1 (3.5 ounce) package ramen noodles (such as Nissin® Top Ramen) 3 tbsps olive oil 1 slice firm tofu, cubed 1/2 green bell pepper, chopped

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 377 kcal Carbohydrates 35.3 g Cholesterol 24.2 g Fat < 1 mg Fiber 1.3 g Protein 3.6 g Sodium 3.6 g

1/4 small onion, chopped 1/3 cup plum sauce 1/3 cup sweet and sour sauce

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

96

Get a pan. Add water and salt. Heat until boiling. Use the boiling water to cook your ramen noodles for three mins. Get a wok, or skillet with medium heat get your olive oil hot. Fry tofu, onions and pepper for 6 mins. The tofu should be on one side of the pan, the onions on another side. Combine the ramen with the tofu and peppers. Mix in sweet and sour sauce and plum sauce. Continue stir frying for three to five mins. Let cool and enjoy.

Vegetarian Sweet and Sour Stir Fry

Authentic

Saag (Tasty Indian Spiced Mustard Greens and Spinach)

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

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

1 tsp ground cumin 1 tsp ground coriander 1 tsp salt

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

Authentic Saag

97

PEAR

Fritters

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 348 kcal Fat 27.1 g Carbohydrates 23.2g Protein 4.3 g Cholesterol 47 mg Sodium 258 mg

Ingredients 1 tbsp olive oil 1 pear - peeled, cored and diced 2/3 C. all-purpose flour 1 tsp baking powder 1/4 tsp salt 1/8 tsp black pepper

1 egg 3 tbsp milk oil for deep frying

Directions 1. In a skillet, heat oil on medium-high heat. 2. Add the pears and sauté till caramelized. 3. Remove from the heat and keep aside to cool. 4. Meanwhile, in a medium bowl mix together the flour, baking powder salt and pepper. 5. Make a well in the center of the flour mixture. 6. In another small bowl, add the egg and milk and beat well. 7. Add the egg mixture into the flour mixture and mix till well combined. 8. Gently fold in the pears. 9. Heat the oil in a deep fryer to 350 degrees F. 10. With a rounded spoonfuls, place the mixture into the hot oil and fry till golden brown. 11. Transfer onto a paper towel to drain. 12. Serve hot.

98

Pear Fritters

Summer Pear Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 426 kcal Fat 31.6 g Carbohydrates 33.1g Protein 8g Cholesterol 21 mg Sodium 654 mg

Ingredients 1 head leaf lettuce, torn into bite-size pieces 3 pears - peeled, cored and chopped 5 oz. Roquefort cheese, crumbled 1 avocado - peeled, pitted, and diced 1/2 C. thinly sliced green onions 1/4 C. white sugar 1/2 C. pecans

1/3 C. olive oil 3 tbsp red wine vinegar 1 1/2 tsp white sugar 1 1/2 tsp prepared mustard 1 clove garlic, chopped 1/2 tsp salt fresh ground black pepper to taste

Directions 1. 2. 3. 4. 5.

In a skillet, mix together 1/4 C. of the sugar and pecans on medium heat. Cook, stirring gently till the sugar has melted and caramelized the pecans. Transfer pecans onto a waxed paper and keep aside to cool. Then break the pecans into pieces. For the dressing in a bowl, add the oil, vinegar, 1 1/2 tsp of the sugar, mustard, chopped garlic, salt and pepper and beat till well combined. 6. In a large serving bowl, layer the lettuce, pears, blue cheese, avocado and green onions. 7. Pour the dressing over the salad and sprinkle with pecans and serve.

Summer Pear Salad

99

SWEET AND SOUR

Ground Beef

Ingredients 1 lb ground beef 1/4 cup yellow mustard 1 tbsp balsamic vinegar 1 tbsp minced garlic 1 1/2 tsps soy sauce

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 233 kcal Carbohydrates 5.1 g Cholesterol 71 mg Fat 14.4 g Fiber 0.9 g Protein 20.2 g Sodium 356 mg

1 1/2 tsps honey 1 1/2 tsps paprika 1/8 tsp ground black pepper

Directions 1. Cook beef over medium heat in a skillet for about seven minutes or until brown before adding mustard, paprika, balsamic vinegar, garlic, soy sauce, honey, and black pepper, and cooking all this for another three minutes. 2. Serve.

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Sweet and Sour Ground Beef

Tijuana

Ground Beef (Mexican Style)

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 732 kcal Carbohydrates 52.1 g Cholesterol 171 mg Fat 43.7 g Fiber 5.2 g Protein 33.8 g Sodium 592 mg

Ingredients 1 lb ground beef 1 cup salsa 1/2 cup water 1 green bell pepper, diced 1 bunch green onions, diced 1 (8 ounce) package wide egg noodles

1/2 cup sour cream 1/2 cup shredded Cheddar cheese 1 tomato, diced

Directions 1. Cook ground beef in a skillet until brown before stirring in water and salsa, and cooking all this for 10 minutes. 2. Now add onions and green pepper into the pan, and cook all this until you see that the veggies are tender before adding cooked noodles, grated cheese and sour cream. 3. Cover it up until the cheese melts before sprinkling some tomatoes. 4. Serve.

Tijuana Ground Beef

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5-INGREDIENT

Tomato Sauce

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 70 kcal Fat 3.1 g Carbohydrates 6.6g Protein 1.1 g Cholesterol 8 mg Sodium 188 mg

Ingredients 1/4 C. low-sodium canned chicken broth 1/4 C. dry vermouth or dry white wine 4 canned tomatoes, chopped

1/2 tsp minced fresh rosemary 1 tbsp butter

Directions 1. 2. 3. 4.

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In a skillet, add all the ingredients except the butter and bring to a boil. Cook till the liquid reduces to half. Add the butter and immediately, stir till smooth. Serve immediately with the steak.

5-Ingredient Tomato Sauce

Traditional Mexican Tomato Sauce

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 10 Calories 17 kcal Fat 0.2 g Carbohydrates 3.8g Protein 0.7 g Cholesterol 0 mg Sodium 36 mg

Ingredients 1 clove garlic, peeled 5 serrano peppers 1/2 onion, cut into 4 wedges

10 roma tomatoes sea salt to taste

Directions 1. With a large piece of foil, cover a large skillet and heat on medium-high heat. 2. Add all the vegetables and roast the garlic for about 5 minutes, followed by 10 minutes for the onions and peppers and 15 minutes for the tomatoes. 3. Remove everything from the skillet and keep it aside to cool completely. 4. In a food processor, add the vegetables and salt and pulse till smooth. 5. Transfer the sauce into the airtight jars and preserve in the refrigerator for about 1 week.

Traditional Mexican Tomato Sauce

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CURRY

Chicken I

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

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 210 kcal Carbohydrates 6.2 g Cholesterol 30 mg Fat 15.4 g Fiber 2g Protein 12.5 g Sodium 322 mg

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

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

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Curry Chicken I

Skillet Marinara Sauce

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 147 kcal Fat 7.4 g Carbohydrates 16.5g Protein 2.7 g Cholesterol 0 mg Sodium 403 mg

Ingredients 3 tbsp olive oil 1/2 onion, chopped 8 large tomatoes, peeled and cut into big chunks 6 cloves garlic, minced 1 bay leaf 1/2 C. red wine 1 tbsp honey 2 tsp dried basil

1 tsp oregano 1 tsp dried marjoram 1 tsp salt 1/2 tsp ground black pepper 1/4 tsp fennel seed 1/4 tsp crushed red pepper 2 tsp balsamic vinegar

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

In a pan, heat the oil on medium heat and sauté the onion for about 5 minutes. Add the tomatoes, bay leaf and garlic and bring to a boil. Reduce the heat to medium-low and simmer for about 30 minutes. Stir in the remaining ingredients except vinegar and again bring to a gentle simmer. Simmer for about 30 minutes. Remove everything from the heat and immediately, stir in the vinegar.

Skillet Marinara Sauce

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NEW ENGLAND

Fried Chips and Fried Fish

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 782 kcal Fat 26.2 g Carbohydrates 91.9g Protein 44.6 g Cholesterol 125 mg Sodium 861 mg

Ingredients 1 C. all-purpose flour 1 tsp baking powder Salt and freshly ground black pepper, to taste 1 egg, beaten lightly 1 C. milk

4 large potatoes, peeled and cut into strips lengthwise 4 C. vegetable oil 1 1/2 lbs cod fillets

Directions 1. In a large bowl, add flour, baking powder, salt, black pepper, egg and milk. 2. Mix till well combined. 3. Keep everything aside for at least 20 minutes. 4. In a large bowl of chilled water, dip the potatoes for 2-3 minutes. 5. Drain the mix well and pat dry with paper towel. 6. In a large skillet, heat the oil with medium heat. 7. Add the potatoes and fry for about 3-4 minutes or till crisp and tender. 8. Transfer the potatoes onto a paper towel lined plate. 9. Coat the cod fillets in the flour mixture evenly. 10. Fry everything for about 3-4 minutes or till golden brown. 11. Transfer the cod fillets onto another paper towel lined plate. 12. Now, return the potato strips to the skillet and fry them for about 1-2 minutes more or till crispy.

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New England Fried Chips and Fried Fish

Szechwan Shrimp

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Carbohydrates 6.7 g Cholesterol 164 mg Fat 4.4 g Fiber 0.4 g Protein 18.3 g Sodium 500 mg

Ingredients 4 tbsps water 2 tbsps ketchup 1 tbsp soy sauce 2 tsps cornstarch 1 tsp honey 1/2 tsp crushed red pepper 1/4 tsp ground ginger

1 tbsp vegetable oil 1/4 cup sliced green onions 4 cloves garlic, minced 12 ounces cooked shrimp, tails removed

Directions 1. Combine water, crushed red pepper, ketchup, soy sauce, cornstarch, honey and ground ginger in a medium sized bowl and set it aside. 2. Cook green onions and garlic in hot oil for about 30 seconds before adding shrimp and mixing it well. 3. Now add sauce and cook until you see that the sauce has thickened. 4. Serve.

Szechwan Shrimp

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CHICKEN BREASTS

With Chipotle Gravy

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 333 kcal Fat 22.2 g Carbohydrates 4.1g Protein 28.3 g Cholesterol 104 mg Sodium 188 mg

Ingredients 2 skinless, boneless chicken breast halves salt and fresh ground pepper to taste 1 tbsp olive oil 2 tbsps butter 1 tbsp all-purpose flour 3/4 C. chicken broth

2 tbsps minced green onions 1/2 tsp chipotle chili powder, or more to taste

Directions 1. With a meat mallet, pound the chicken breast halves into 1/2-inch thickness by it placing between 2 heavy plastic sheets. 2. In a skillet, heat the oil till it begins to simmer on high heat. 3. Reduce the heat to medium and add the chicken breasts and sprinkle with salt and black pepper. 4. Cook the chicken for about 5 minutes on both sides or till browned. 5. Place the breasts into a plate covered with foil to keep them warm. 6. In the same skillet melt the butter and cook the flour stirring continuously for about 2 minutes. 7. Add the broth and cook, scraping the brown bits for about 1-2 minutes. 8. Stir in the chicken, chipotle powder and green onion and cook for about 1-2 minutes.

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Chicken Breasts With Chipotle Gravy

Banana & Brown Sugar Spring Rolls

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 8 Calories 325 kcal Fat 11.6 g Carbohydrates 53.3g Protein 3.5 g Cholesterol 3 mg Sodium 191 mg

Ingredients 2 large bananas 8 (7 inch square) spring roll wrappers 1 C. brown sugar, or to taste 1 quart oil for deep frying

Directions 1. In a large cast-iron skillet or deep fryer, heat the oil to 375 degrees F. 2. Slice the bananas in half lengthwise and cut into fourths crosswise. 3. Arrange 1 piece of banana over the corner of a spring roll wrapper diagonally and sprinkle with brown sugar. 4. Roll the each corner of the wrapper to the center and fold bottom and top corners in and continue rolling. 5. With your wet fingers brush the edges of the wrapper to seal the roll. 6. Carefully, add the banana rolls in the skillet in batches. 7. Fry the rolls till golden brown and transfer onto paper towel lined plates to drain.

Banana & Brown Sugar Spring Rolls

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BED AND BREAKFAST

Pancakes

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 353 kcal Fat 10 g Carbohydrates 58.5g Protein 7.7 g Cholesterol 51 mg Sodium 517 mg

Ingredients 1 egg 2 tablespoons vegetable oil 1 cup milk 1 cup all-purpose flour 1/2 teaspoon baking soda

1/2 teaspoon salt 1/2 cup light brown sugar 1 packet instant, banana-flavored oatmeal

Directions 1. 2. 3. 4.

Get a bowl, combine: milk, oil, and egg. Get a 2nd bowl, combine: oatmeal, flour, brown sugar, baking soda, and salt. Combine both bowls evenly then begin to get a skillet hot with oil. Once the oil is hot ladle some of the batter onto the pan and fry one side until it is golden for 4 mins then flip it and continue to fry the opposite side. 5. Enjoy.

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Bed and Breakfast Pancakes

Skillet Buttery Bananas

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 169 kcal Fat 6g Carbohydrates 30.5g Protein 0.7 g Cholesterol 15 mg Sodium 42 mg

Ingredients 3 firm bananas, halved lengthwise 1/2 cup white sugar 1 1/4 teaspoons ground cinnamon 3 tablespoons butter

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

Slice your banana into two pieces, then cut each half into 4 additional pieces. Get a bowl combine: cinnamon and sugar. Get your butter hot in a frying pan then layer in the banana and fry them for 7 mins. Flip the bananas half way. When serving the bananas coat them with some of the sugar mix. Enjoy

Skillet Buttery Bananas

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CABBAGE & CARROT

Spring Rolls

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 20 Calories 47.2 Cholesterol 0.7mg Sodium 81.8mg Carbohydrates 8.2g Protein 1.5g

Ingredients 1 tbsp peanut oil 2 green onions, chopped 2 garlic cloves, minced 2 carrots, peeled and chopped finely 1 head green cabbage, cored and chopped 2 tbsps stir-fry sauce

1/8 tsp cayenne pepper 1/4 tsp freshly ground white pepper 2 tbsps rice wine 20-25 spring roll wrappers Oil, as required

Directions 1. In a large skillet, heat peanut oil on medium heat and sauté green onion, garlic and carrot for about 5 minutes. 2. Add cabbage, stir-fry sauce and both peppers and cook for about 15 minutes. 3. Stir in the wine and cook till just absorbed. 4. Remove everything from the heat and keep aside to cool completely. 5. Place the wrappers onto a smooth surface. 6. Divide the veggie mixture in the center of each wrapper evenly. 7. Fold the inner sides of the wrappers around the filling and roll tightly. 8. In a large cast-iron skillet or deep fryer, heat the oil. 9. Carefully, add the rolls in the skillet in batches. 10. Fry the rolls till golden brown and transfer onto paper towel lined plates to drain.

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Cabbage & Carrot Spring Rolls

Spicy Beef

Spring Rolls

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 20 Calories 177.9 Cholesterol 16.5mg Sodium 401.6mg Carbohydrates 15.9g Protein 7.7g

Ingredients 2 tbsps olive oil 1 medium onion, chopped 1 lb lean ground beef 1 tbsp fresh ginger, minced 3 garlic cloves, minced 1 tsp chili paste 1/4 C. soy sauce Salt and freshly ground black pepper, to

taste 1 head green cabbage, cored and shredded 2 medium carrots, peeled and grated 3 scallions, slice thinly 1 tbsp fresh lime juice 1 (14-oz.) package spring roll wrappers 1/2 C. oil

Directions 1. In a large skillet, heat olive oil and sauté onion till tender. 2. Add beef and cook for about 1-2 minutes. 3. Add ginger, garlic, chili paste, soy sauce, salt and black pepper and cook for about 10-15 minutes. 4. Add cabbage and cook for about 5-10 minutes. 5. Stir in the carrots and stir fry till all the liquid is absorbed. 6. Stir in the scallion and lemon juice and stir fry for about 1 minute and Remove everything from the heat to cool. 7. Place the wrappers onto a smooth surface. 8. Divide the beef mixture in the center of each wrapper evenly. 9. Roll the wrappers around the filling and with your wet fingers brush the edges and press to seal completely. 10. In a large cast-iron skillet, heat the oil. 11. Carefully, add the rolls to the skillet in batches. 12. Fry the rolls till golden brown and transfer onto paper towel lined plates to drain. Spicy Beef Spring Rolls

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