Weekend Chef: Supercharge Your Weekend with Wonderful and Unique Dishes

Table of contents :
Table of Contents
Rye Waffles
Oatmeal Waffles
Belgian Fruit Waffles
How to Make a Waffle
Flat Waffle Cookies
Waffles French Toast Style II
November Gingerbread Waffles
Mexican Mornings(Scrambled Eggs with Corn Tortillas)
Full Irish Breakfast
English Pancakes
Classical Scones I
Texas Cajun Egg Sandwich Breakfast
How to Make Porridge
Breakfast Tacos From Mexico
British Breakfast Muffin Bread
Egg and Avocado Rolled Oats
Georgia Style Breakfast
Quinoa and Banana Breakfast
Steel Oats and Apple
Cocoa Wet Oats
Rolled Oats and Almond Milk
Paleo Crepes
Spiced Flax Seeds Crepes
Banana Crepes
Apple Crepes
Breakfast Blintzes
Strawberry Crepes
5-Ingredient Meatloaf
Linda’s Award Winning Meatloaf
Worcestershire Loaf Cakes
Holiday Table Turkey Meatloaf
Chinese Chestnut Meatloaf
Off-Campus Meatloaf
Rosy’s Meatloaf
Tropical Ritz Meatloaf
3-Ingredient Muffin Pan Loaves
Pizza Master’s Meatloaf
Chicken Steaks with Gravy
Crispy Pheasant
Crispy Fried Chicken Croquettes
Oriental Fried Chicken Thighs
Fried Chicken Stir Fry Dinner
Fried Chicken Livers
Chicken Fried Rice Thai Style
Kanas Style Fried Chicken Cutlets
Fried Chicken In A Japanese Style
Fried Chicken and Wednesday’s Spinach Dinner
November’s Fried Chicken with Honey Nut Sauce
Spicy Fried Chicken Wings 101
I ♥ Oven Fried Chicken
Cheesy French Toast Sandwiches
Pepperjack Sourdoughs
Honey Peanut Butter Sandwich
Portuguese Inspired Pimento Sandwiches
Oregon Tofu Sandwiches
American Banana Sandwiches
Maggie Valley Sandwich Sauce
Spicy Asian White Fish Sandwiches
An Artist’s Lunch Box Sandwich
Grilled Veggie Sandwiches
Lebanese Ground Beef Burgers
Sun Dried Caprese Sandwiches
Mexico City Fajitas
Sun Belt Bison Fajitas
Orange Chili Beef for Fajitas
Restaurant Style Stir Fry
Fajita Burgers
Fajita Penne
Mexican Potato Bake
Fajita Casserole
Adaku’s Yam Fries
Garden Turkey Pesto Wraps
Picante Bean Wraps
Mediterranean Cheese Wraps
Japanese Spring Roll Wraps
Dijon Genoa Wraps
Pesto Tilapia Lettuce Wraps
Bangkok Meets Morocco Wraps
American Bacon Lettuce and Tomato Wraps
Guyanese Chickpea Wraps
No-Fry Fries
Upper Venice Fries
A 4th Grader’s Lunch
Mediterranean Sea French Fries
2-Ingredient Mexican Fries
French Fries from Belgium
How to Bake French Fries
Louisiana Creole Fries
Mustard Pepper Lime Fries
Butter Lemon Pepper French Fries
Loaded State Fair Fries
Rustic Windmill Fries
Italian Feast Fries
Curried Wedges
Seasoned Fries with Flash Freezing

Citation preview

Weekend Chef Supercharge Your Weekend with Wonderful and Unique Dishes

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Rye Waffles 7 Oatmeal Waffles 8 Belgian Fruit Waffles 9 How to Make a Waffle 10 Flat Waffle Cookies 11 Waffles French Toast Style II 12 November Gingerbread Waffles 13 Mexican Mornings(Scrambled Eggs with Corn Tortillas) 14 Full Irish Breakfast 15 English Pancakes 16 Classical Scones I 17 Texas Cajun Egg Sandwich Breakfast 18 How to Make Porridge 19 Breakfast Tacos From Mexico 20 British Breakfast Muffin Bread 21 Egg and Avocado Rolled Oats 22 Georgia Style Breakfast 23 Quinoa and Banana Breakfast 24 Steel Oats and Apple 25 Cocoa Wet Oats 26 Rolled Oats and Almond Milk 27

Paleo Crepes 28 Spiced Flax Seeds Crepes 29 Banana Crepes 30 Apple Crepes 31 Breakfast Blintzes 32 Strawberry Crepes 33 5-Ingredient Meatloaf 34 Linda’s Award Winning Meatloaf 35 Worcestershire Loaf Cakes 36 Holiday Table Turkey Meatloaf 37 Chinese Chestnut Meatloaf 38 Off-Campus Meatloaf 39 Rosy’s Meatloaf 40 Tropical Ritz Meatloaf 41 3-Ingredient Muffin Pan Loaves 42 Pizza Master’s Meatloaf 43 Chicken Steaks with Gravy 44 Crispy Pheasant 45 Crispy Fried Chicken Croquettes 46 Oriental Fried Chicken Thighs 47 Fried Chicken Stir Fry Dinner 48 Fried Chicken Livers 50 Chicken Fried Rice Thai Style 51

Kanas Style Fried Chicken Cutlets 52 Fried Chicken In A Japanese Style 53 Fried Chicken & Wednesday’s Spinach Dinner 54 Fried Chicken with Honey Nut Sauce 55 Spicy Fried Chicken Wings 101 56 I ♥ Oven Fried Chicken 57 Cheesy French Toast Sandwiches 58 Pepperjack Sourdoughs 59 Honey Peanut Butter Sandwich 60 Portuguese Inspired Pimento Sandwiches 61 Oregon Tofu Sandwiches 62 American Banana Sandwiches 63 Maggie Valley Sandwich Sauce 64 Spicy Asian White Fish Sandwiches 65 An Artist’s Lunch Box Sandwich 66 Grilled Veggie Sandwiches 67 Lebanese Ground Beef Burgers 68 Sun Dried Caprese Sandwiches 69 Mexico City Fajitas 70 Sun Belt Bison Fajitas 71 Orange Chili Beef for Fajitas 73 Restaurant Style Stir Fry 75 Fajita Burgers 76

Fajita Penne 77 Mexican Potato Bake 78 Fajita Casserole 79 Adaku’s Yam Fries 80 Garden Turkey Pesto Wraps 81 Picante Bean Wraps 82 Mediterranean Cheese Wraps 83 Japanese Spring Roll Wraps 84 Dijon Genoa Wraps 85 Pesto Tilapia Lettuce Wraps 86 Bangkok Meets Morocco Wraps 87 American Bacon Lettuce & Tomato Wraps 88 Guyanese Chickpea Wraps 89 No-Fry Fries 90 Upper Venice Fries 91 A 4th Grader’s Lunch 92 Mediterranean Sea French Fries 93 2-Ingredient Mexican Fries 94 French Fries from Belgium 95 How to Bake French Fries 96 Louisiana Creole Fries 97 Mustard Pepper Lime Fries 98 Butter Lemon Pepper French Fries 99

Loaded State Fair Fries 100 Rustic Windmill Fries 101 Italian Feast Fries 102 Curried Wedges 103 Seasoned Fries with Flash Freezing 104

Rye

Waffles

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 1 Calories 2558.3 Fat 129.7g Cholesterol 684.3mg Sodium 5297.5mg Carbohydrates 304.1g Protein 60.5g

Ingredients 2 C. milk 1 tbsp lemon juice 2 eggs 2 tsp sugar 2 C. cornmeal 1 C. rye flour

1/2 C. butter, melted 2 tbsp baking powder 1 tsp baking soda 1/4 tsp salt

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

In a bowl, add the cornmeal, rye, sugar, eggs and butter and mix until well combined. Keep aside for about 14-15 minutes. Set your waffle iron and lightly, grease it. Add the lemon juice and mix well. Add the baking powder and baking soda and mix well. Add desired amount of the mixture in waffle iron and cook as suggested by the manufacturer. 7. Repeat with the remaining mixture. 8. Enjoy warm.

Rye Waffles

7

OATMEAL

Waffles

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 397.6 Fat 19.0g Cholesterol 113.6mg Sodium 602.4mg Carbohydrates 48.1g Protein 10.5g

Ingredients 1 C. oatmeal 2 tbsp toasted wheat germ 1/2 C. butter, melted 2 eggs, beaten 1/4 C. honey 1 C. all-purpose flour 1/2 C. whole wheat flour

1 tsp baking soda 1/2 tsp salt 1 1/2 C. buttermilk butter syrup

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

Set your waffle iron and lightly, grease it. In a bowl, add the wheat germ and cereal and mix well. In a second bowl, add the flours, salt and baking soda and mix well. In a third bowl, add the honey, eggs and butter and beat until well combined. Add the cereal mixture and mix well. Add the flour mixture, alternating with the buttermilk and mix until a very stiff mixture is formed. 7. Add desired amount of the mixture in waffle iron and cook as suggested by the manufacturer. 8. Repeat with the remaining mixture. 9. Enjoy warm with a topping of the butter and syrup.

8

Oatmeal Waffles

Belgian

Fruit Waffles

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 375.5 Fat 13.8g Cholesterol 103.2mg Sodium 431.5mg Carbohydrates 54.9g Protein 8.2g

Ingredients 1/3 C. butter 1/2 C. sugar 2 large eggs 2 C. flour 2 tsp baking powder 1/2 tsp salt

1 C. milk 1 1/2 C. sliced peaches, chopped 1/2 tsp vanilla 1/2 tsp lemon juice

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

Set your waffle iron and lightly, grease it. In a glass bowl, add the sugar and butter and beat until creamy. Add the eggs and whisk until blended nicely. In another bowl, sift together the flour, salt and baking powder. Add the egg mixture, milk, vanilla and lemon juice and mix until well combined. Gently, fold in the peach pieces. Add desired amount of the mixture in waffle iron and cook as suggested by the manufacturer. 8. Repeat with the remaining mixture. 9. Enjoy warm.

Belgian Fruit Waffles

9

HOW TO

a Waffle

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 581.8 Fat 33.0g Cholesterol 67.8mg Sodium 724.8mg Carbohydrates 60.1g Protein 11.5g

Ingredients 2 C. flour 4 tsp baking powder 1/2 tsp salt 2 tbsp sugar 1/2 C. vegetable oil

1 3/4 C. milk 1 egg

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

10

In a bowl, sift together the flour and baking powder. Add the sugar and salt and mix well. Add the remaining ingredients and mix until well combined. Add desired amount of the mixture in waffle iron and cook for about 5-6 minutes. Repeat with the remaining mixture. Enjoy warm.

How to Make a Waffle

Flat

Waffle Cookies (Pizelles)

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 60 Calories 95.2 Fat 3.9g Cholesterol 21.1mg Sodium 49.1mg Carbohydrates 13.2g Protein 1.5g

Ingredients 6 large eggs, beaten 2 C. granulated sugar 1/2 C. margarine, melted and cooled 1/2 C. canola oil 1 tsp vanilla 1 tsp almond extract

3 tbsp anise extract 4 C. all-purpose white flour 4 tsp baking powder powdered sugar

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

Set your pizelle iron and lightly, grease it. In a bowl, mix together the flour and baking powder. In another bowl, add the sugar and eggs and beat until creamy. Add the margarine and mix well. Slowly, add the flour mixture, 1 C. at a time and mix until just combined. Add desired amount of the mixture in waffle iron and cook as suggested by the manufacturer. 7. Repeat with the remaining mixture. 8. Enjoy warm with a dusting of the powdered sugar.

Flat Waffle Cookies

11

WAFFLES

French Toast Style II

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 804.8 Fat 13.2g Cholesterol 114.6mg Sodium 1650.9mg Carbohydrates 139.9g Protein 28.1g

Ingredients 1 C. skim milk 1 tbsp sugar 1 tbsp butter, melted 1 tsp vanilla 1/2 tsp cinnamon

2 eggs 16 slices day-old French bread cooking spray

Directions 1. Set your waffle iron and lightly, grease it. 2. In a bowl, add the butter, sugar, eggs, milk, vanilla and cinnamon and beat until well combined. 3. In the bottom of a 13x9-inch baking dish, arrange the bread slices evenly. 4. Top with the milk mixture and gently, coat the bread pieces with mixture. 5. Keep side for about 5 minutes. 6. Arrange 4 bread slices in the waffle iron. and cook for about 4-5 minutes. 7. Repeat with the remaining bread slices.

12

Waffles French Toast Style II

November

Gingerbread Waffles

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 209.2 Fat 7.2g Cholesterol 26.4mg Sodium 208.0mg Carbohydrates 34.2g Protein 2.4g

Ingredients 1/4 C. sugar 1/4 C. shortening 1 egg 1/2 C. molasses 1 C. all-purpose flour 3/4 tsp baking soda 1/4 tsp salt 1 tsp ground ginger

1/2 tsp ground cinnamon 1/4 tsp ground cloves 1/2 C. hot water sweetened whipped cream ground cinnamon

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

Set your waffle iron and lightly, grease it. In a bowl, add the flour, baking soda, spices and salt and mix well. In another bowl, add the shortening and sugar and beat until creamy. Add the molasses and beat until blended nicely. Add the flour mixture and beat until well combined. Add the hot water and stir to combine. Add 1 1/4 C. of the mixture in waffle iron and cook as suggested by the manufacturer. Repeat with the remaining mixture. Enjoy warm a topping of the whipped cream and extra cinnamon.

November Gingerbread Waffles

13

MEXICAN

Mornings (Scrambled Eggs with Corn Tortillas)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 283 kcal Fat 12.2 g Cholesterol 196 mg Sodium 661 mg Carbohydrates 30.8 g Protein 12.1 g Fiber 2g

Ingredients 1 tbsp butter 1 (4 oz.) can chopped green chilis 1/2 tomato, chopped 6 large eggs 1/4 cup crushed tortilla chips, or to taste

1/4 cup shredded sharp Cheddar cheese 6 (8 inch) flour tortillas 6 tbsps taco sauce (enchilada sauce), to taste (optional)

Directions 1. Cook tomato and green chili in hot oil butter for about five minutes before adding eggs and cooking for another 3 minutes. 2. Now add some tortilla chips over the eggs and mix well before turning off the heat and adding cheese. 3. Now cover the pan and let the cheese melt down and the eggs get tender. 4. Get tortillas warm in a microwave for about 30 seconds and fold them around the egg mixture you just prepared. 5. Put some taco sauce over it before serving. 6. Enjoy.

14

Mexican Mornings(Scrambled Eggs with Corn Tortillas)

Full

Irish Breakfast

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 2 Calories 643 kcal Fat 47.7 g Carbohydrates 32.4 g Protein 21 g Cholesterol 227 mg Sodium 957 mg

Ingredients 2 thick slices turkey bacon 2 beef sausages 1 soda bread farl, sliced in half horizontally 2 potato bread farls

1 tbsp vegetable oil, or as needed 1 tomato, halved 2 eggs

Directions 1. Set your oven to 300 degrees before doing anything else. 2. Stir fry you sausage and bacon and once finished place then in a baking dish and then the oven. 3. Keep the drippings from the bacon and sausage in a pan. Cook your soda farls and potatoes in this pan until golden. 4. In another pan fry your tomato halves in hot oil for 3 mins. Then put them in the oven with sausage and bacon. 5. Break your eggs in the pan with the grease and fry them for a few mins until the whites get hard the yolks are still runny. 6. Plate the eggs and the contents in the oven for two people. 7. Enjoy

Full Irish Breakfast

15

ENGLISH

Pancakes

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 10 Calories 250 kcal Fat 10.8 g Carbohydrates 36.7g Protein 3.4 g Cholesterol 24 mg Sodium 75 mg

Ingredients 1/2 C. butter or margarine 1/2 C. packed brown sugar 4 tbsps golden syrup or corn syrup

3 C. rolled oats 1/4 C. raisins

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Mix the following in a big pan: syrup, sugar, and butter. 3. Heat and stir the mix with a lower level of heat. Once everything is melted add your raisins and oats and continue stirring for 1 more min. 4. Add everything to a square baking dish that is about 6 inches in length. 5. Cook the oats in the oven for 35 mins. Then divide up the cake. 6. Enjoy..

16

English Pancakes

Classical

Prep Time: 15 mins

Scones I

Total Time: 25 mins Servings per Recipe: 12 Calories 124 kcal Fat 4.2 g Carbohydrates 18.8 g Protein 2.6 g Cholesterol 1 mg Sodium 134 mg

Ingredients 2 C. all-purpose flour 1 tsp cream of tartar 1/2 tsp baking soda 1 pinch salt 1/4 C. margarine

1/8 C. white sugar 1/2 C. milk 2 tbsps milk

Directions 1. Line a casserole dish with wax paper then set your oven to 425 degrees before doing anything else. 2. Get a bowl, and slowly sift the following into it: salt, flour, sugar, baking soda. 3. Then add the cream of tartar. Now combine in some butter and stir to form bread crumbs. 4. Add some milk and continue mixing to make a dough. 5. Flour a large cutting board and flatten out your dough to three fourths of an inch in height. 6. Cut as many 2 inch circles as possible. Then coat your cut pieces with some more milk. 7. Cook everything in the oven for 12 mins. 8. Enjoy with some preserves or jelly.

Classical Scones I

17

TEXAS

Cajun Egg Sandwich Breakfast

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 1 Calories 471 kcal Fat 31.5 g Carbohydrates 29.6 g Protein 18.1 g Cholesterol 248 mg Sodium 996 mg

Ingredients 1 tbsp butter 1 egg 1 slice Cheddar cheese 1 tsp mayonnaise, or to taste 1 tsp mustard, or to taste 1 tsp ketchup, or to taste 1 pinch Cajun seasoning, or to taste

1 dash hot pepper sauce (such as Tabasco(R)) 2 slices white bread, toasted 1 lettuce leaf 1 slice tomato

Directions 1. Fry your egg for 3 mins in butter then flip it. 2. Top the egg with the cheese and cook everything until the cheese melts for about 3 more mins. Then add your Cajun seasoning. 3. Coat both your bread pieces with: ketchup, mustard, and mayo. 4. Layer a piece of tomato and some lettuce on a piece of bread then put the egg on top and add some hot sauce. 5. Add a bit more Cajun spice and add the other piece of bread to from a sandwich. 6. Enjoy.

18

Texas Cajun Egg Sandwich Breakfast

How

to Make Porridge

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 507 kcal Fat 20.5 g Carbohydrates 64.2 g Protein 19.2 g Cholesterol 151 mg Sodium 237 mg

Ingredients 3 C. water 1 C. powdered milk 1 1/2 C. rolled oats 1/2 tsp ground cinnamon 1/2 C. raisins 1/2 tsp vanilla extract 3 eggs

4 tsps butter 1 C. milk 3 tbsps honey

Directions 1. Get some water boiling then combine in your cinnamon, powdered milk, and oats. Once boiling again lower the heat and let the contents simmer for 12 mins. 2. Shut off the heat and add in your vanilla and raisins. 3. One by one add your eggs and make sure to stir them in completely. 4. Enter your porridge into a bowl and garnish each with some honey, 1 tsp of butter, and one fourth C. of milk. 5. Enjoy.:

How to Make Porridge

19

BREAKFAST

Tacos From Mexico

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 537 kcal Fat 34.1 g Cholesterol 343 mg Sodium 1298 mg Carbohydrates 27.7 g Protein 30.6 g Fiber 3.9 g

Ingredients 6 oz. beef sausage, optional 8 (6 inch) corn tortillas 6 eggs 1/4 cup milk 1/2 tsp pepper 1/2 tsp salt

1 cup shredded Monterey Jack cheese 1 dash hot pepper sauce (e.g. Tabasco™), or to taste 1/2 cup salsa

Directions 1. Cook crumbled sausage in a pan at medium heat until golden brown in color. 2. Heat up two different pans at high heat and medium heat. 3. Whisk together eggs, pepper and salt in a bowl, and pour these eggs into the pan at medium heat. 4. Cook until you see that the eggs are firm and continue cooking after adding sausage. 5. Warm up some tortillas in the pan which is at high heat for about 45 seconds each side and add some cheese before filling with the egg and tortilla mixture you have prepared. 6. Also add some hot pepper sauce and salsa according to your taste before serving it. 7. Enjoy..

20

Breakfast Tacos From Mexico

British

Breakfast Muffin Bread

Prep Time: 1 hr Total Time: 1 hr 25 mins Servings per Recipe: 20 Calories 168 kcal Fat 1.2 g Carbohydrates 32.4 g Protein 6.1 g Cholesterol 2 mg Sodium 260 mg

Ingredients 2 C. milk 1/2 C. water 2 tbsps cornmeal 6 C. bread flour 2 (.25 oz.) packages active dry yeast

1 tbsp white sugar 2 tsps salt 1/4 tsp baking soda

Directions 1. 2. 3. 4. 5.

Coat two bread pans with some oil and add a bit of cornmeal to each. Now heat your water and milk in a big pot. Get a bowl and combine: baking soda, 3 C. of flour, milk, salt, salt, yeast, and sugar. One by one slowly add an additional C. of flour to the mix. Make a batter from this. Divide the batter between both loaf pans and place a plastic covering over it. Let the dough rise for 1 hr. 6. Half way through the rising time set your oven to 325 degrees before continuing. 7. Cook the loaves in the oven for 26 mins. 8. Enjoy.

British Breakfast Muffin Bread

21

EGG

and Avocado Rolled Oats

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 2 Calories 542 kcal Fat 35.3 g Carbohydrates 52 g Protein 9.9 g Cholesterol 0 mg Sodium 1349 mg

Ingredients 1 1/2 C. So Delicious(R) Dairy Free Original Culinary Coconut Milk 1 1/2 C. water 1 1/2 tsps sea salt 1/2 C. rolled oats 1/2 C. steel cut oats

1 hardboiled egg, chopped half avocado, sliced

Directions 1. Boil your milk and water in a big pan then add your salt, steel cut and rolled oats. Once boiling set the heat to low then let the oats lightly boil for 21 mins. 2. Before serving add your chopped hard boiled eggs, and avocados. Enjoy warm..

22

Egg and Avocado Rolled Oats

Georgia

Style Breakfast

Prep Time: 5 mins Total Time: 8 mins Servings per Recipe: 1 Calories 411 kcal Fat 5.1 g Carbohydrates 84.5 g Protein 10.7 g Cholesterol 10 mg Sodium 460 mg

Ingredients 1/2 (15 oz.) can sliced peaches, drained 1/2 C. water 1/2 C. milk 1/2 C. quick-cooking oats 2 tbsps packed brown sugar

1/4 tsp ground cinnamon, or more to taste 1 pinch salt

Directions 1. 2. 3. 4. 5.

Get a bowl and mix: peaches, cinnamon, water, salt, brown sugar, oats, and milk. Cook contents in the microwave for 4 mins. Halfway through the cooking time stop the microwave and stir the contents. If oats get too thick add a tbsp of water and continue microwaving. Enjoy.

Georgia Style Breakfast

23

QUINOA

and Banana Breakfast

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 1 Calories 220 kcal Fat 6.6 g Carbohydrates 37 g Protein 7.3 g Cholesterol 1 mg Sodium 418 mg

Ingredients 1/4 C. water 1/4 C. skim milk 1 tbsp quinoa 1/2 small banana, sliced 1 1/2 tbsps rolled oats 1 tbsp oat bran

1 pinch salt 1 pinch ground cinnamon 1 tbsp chopped walnuts 1 tsp brown sugar 1/4 tsp vanilla extract

Directions 1. 2. 3. 4. 5.

24

Boil: quinoa, milk, and water. Once boiling lower the heat and lightly boil for 6 mins. Add your salt, cinnamon, banana, oat bran, and rolled oats. Stir for 6 mins until everything achieves your desired level of thickness. Turn off the heat and add your vanilla, walnuts, and brown sugar. Enjoy..

Quinoa and Banana Breakfast

Steel

Oats and Apple

Prep Time: 15 mins Total Time: 6 hrs 15 mins Servings per Recipe: 10 Calories 140 kcal Fat 1.6 g Carbohydrates 29.9 g Protein 3.3 g Cholesterol 0 mg Sodium 8 mg

Ingredients cooking spray 23 oz. unsweetened applesauce 1 1/2 C. steel cut oats 2 Granny Smith apples - peeled, cored, and diced

8 C. water 1/4 C. ground cinnamon, or to taste 1/3 C. granular no-calorie sweetener

Directions 1. Coat your slow cooker with non-stick spray. Then add: sweetener, water, cinnamon, applesauce, diced apple, and oats. 2. Cook everything on low for about 6 hours. 3. Enjoy.

Steel Oats and Apple

25

COCOA

Wet Oats

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 516 kcal Fat 9.1 g Carbohydrates 108.1 g Protein 6.9 g Cholesterol 0 mg Sodium 319 mg

Ingredients 2 C. boiling water 1 C. rolled oats 1/4 tsp salt 1/2 C. brown sugar

1 banana, mashed 1/4 C. semisweet chocolate chips

Directions 1. For 6 mins boil your oats in salted water. Turn off the heat and place a lid on the pot. Let the contents sit for about 4 more mins to get thick. 2. Add your chocolate, bananas, and sugar before serving and stir the contents. 3. Enjoy..

26

Cocoa Wet Oats

Rolled

Oats and Almond Milk

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 266 kcal Fat 4.9 g Carbohydrates 53.1 g Protein 6.5 g Cholesterol < 1 mg Sodium 206 mg

Ingredients 2 C. rolled oats 3 1/2 C. sweetened vanilla almond milk 1/8 tsp salt

1/2 C. dried tart cherries

Directions 1. 2. 3. 4.

Microwave all the ingredients except the cherries for 4 mins. Stir the contents at 2 mins. Before serving the oatmeal add in your cherries. Enjoy.

Rolled Oats and Almond Milk

27

PALEO

Crepes

Prep Time: 10 mins Total Time: 23 mins Servings per Recipe: 3 Calories 66 kcal Fat 1.2 g Carbohydrates 7.6 g Protein 6.3 g Cholesterol 0 mg Sodium 211 mg

Ingredients 4 egg whites 3 tbsps almond milk 1/4 tsp vanilla extract 2 tbsps coconut flour

1/8 tsp baking powder 1 pinch sea salt

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

28

In a large bowl, add all the almond milk, egg whites and vanilla and beat till smooth. Add the remaining ingredients and beat till smooth and keep aside for about 8 minutes. Lightly, grease a skillet and heat on medium-high heat. Place about 1/3 of the mixture and tilt the pan to spread it evenly. Cook for about 2 minutes and carefully, flip it. Cook for about 1-2 minutes or till golden brown. Repeat with the remaining mixture. Serve hot.

Paleo Crepes

Spiced

Flax Seeds Crepes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 331 kcal Fat 22.3 g Carbohydrates 23.4 g Protein 10.5 g Cholesterol 140 mg Sodium 232 mg

Ingredients 3 eggs 1 C. soy milk 1/4 C. olive oil 1/2 C. all-purpose flour 1/4 C. whole wheat flour 2 tbsps flax seeds 1/4 tsp salt

1/4 tsp ground cinnamon 1/8 tsp ground allspice 1 tsp vegetable oil

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

In a large bowl, add the soy milk, olive oil and eggs and beat till well combined. In another bowl, add the remaining ingredients except vegetable oil and beat till smooth. Add the flour mixture into egg mixture and beat till well combined. Lightly, grease a skillet and heat on medium heat. Place about 1/4 of the mixture and tilt the pan to spread it evenly. Cook for about 3-4 minutes and carefully, flip it. Cook for about 1-2 minutes. Repeat with the remaining mixture.

Spiced Flax Seeds Crepes

29

BANANA

Crepes

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 236 kcal Fat 8.6 g Carbohydrates 35.1 g Protein 4.1 g Cholesterol 70 mg Sodium 58 mg

Ingredients Crepe Batter: 1/2 C. whole or milk 1 1/2 tbsps melted butter 1 egg yolk 1 tsp vanilla 2 tsps hazelnut syrup 1 tbsp cocoa 2 tbsps confectioners' sugar 1/3 C. white flour

Chocolate Sauce: 1/2 tbsp butter 1 tbsp whole or milk 2 tsps hazelnut syrup 1 tbsp cocoa 2 tbsps confectioners' sugar 2 ripe bananas, sliced

Directions 1. In a large bowl, add the egg yolk, 1 1/2 tbsps of melted butter, 1/2 C. of milk, 2 tsps of hazelnut syrup and vanilla and mix well. 2. Add the cocoa powder and beat till well combined. 3. Add the confectioner's sugar and beat till well combined. 4. Slowly, add the flour, beating continuously till well combined and keep aside. 5. In a pan, melt the remaining butter on low heat and stir in the remaining ingredients except banana slices. 6. Keep the pan on very low heat to keep it warm. 7. Lightly, grease a crepe pan and heat on medium heat. 8. Place about 1/4 C. of the mixture and tilt the pan to spread it evenly. 9. Cook for about 2 minutes and carefully, flip it. 10. Cook for about 1 minute. 11. Repeat with the remaining mixture. 12. In serving plates, arrange the crepes. 13. Place about 1/4 of the banana slices over each crepe and top with sauce evenly. 14. Roll the crepes around the filling and serve with a sprinkling of a confectioner's sugar.. 30

Banana Crepes

Apple

Crepes

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 361 kcal Fat 14.8 g Carbohydrates 50.4 g Protein 7.9 g Cholesterol 75 mg Sodium 127 mg

Ingredients 3 eggs 1/4 tsp salt 2 C. all-purpose flour 2 C. milk 1/4 C. vegetable oil 1/2 tsp ground cinnamon 4 Granny Smith apples, peeled and diced 1/2 C. white sugar

2 tsps cinnamon 2 tbsps water 2 tbsps cornstarch 1 tbsp water 1 1/2 tbsps milk 8 tsps vegetable oil, divided

Directions 1. In a bowl, add the eggs and salt and beat well. 2. Slowly, add the flour, beating continuously, followed by 2 C. of milk till well combined. 3. Add 1/4 C. of the oil and 1/2 tsp of the cinnamon and beat till smooth and refrigerate, covered for at least 1 hour. 4. In another bowl, mix together the apples, 2 tbsps of the water, sugar and the remaining cinnamon. 5. In a small bowl, mix together the cornstarch and remaining water and transfer the mixture into the bowl of the apples mixture. 6. In a pan, add the apples mixture on medium heat and cook, stirring occasionally for about 8-10 minutes. 7. Grease a crepe pan with 1 tsp of oil and heat on medium heat. 8. Place about 1/3 C. of the mixture and tilt the pan to spread it evenly. 9. Cook for about 30 seconds and carefully, flip it. 10. Cook till golden brown. 11. Repeat with the remaining mixture. 12. Divide the apple mixture in the center of the crepes evenly and roll around the filling. 13. Serve immediately. Apple Crepes

31

BREAKFAST

Blintzes

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 12 Calories 287 kcal Fat 19.9 g Carbohydrates 20.7 g Protein 10.4 g Cholesterol 155 mg Sodium 339 mg

Ingredients 1/2 C. butter 2 (13 ounce) packages frozen cheesefilled blintzes 6 egg whites 6 egg yolks 2 C. sour cream

1/3 C. white sugar 1 tsp vanilla extract 1/2 tsp salt

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a 13x9-inch baking dish, add the butter and place it in the oven for about 3 minutes. 3. Remove the baking dish from the oven and arrange the blintzes in a single layer over melted butter. 4. In a bowl, add the egg whites and beat till soft peaks form. 5. In another bowl, add the remaining ingredients and beat till smooth. 6. Gently, fold in about 1/3 of the beaten egg whites. 7. Now, fold in the remaining beaten egg whites till well combined. 8. Spread the crepe mixture over the blintzes evenly. 9. Cook in the oven for about 45 minutes..

32

Breakfast Blintzes

Strawberry Crepes

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 279 kcal Fat 13.4 g Carbohydrates 36.3 g Protein 5.4 g Cholesterol 47 mg Sodium 27 mg

Ingredients CREPES 1 egg, beaten 1/4 C. skim milk 1/3 C. water 1 tbsp vegetable oil 2/3 C. all-purpose flour 1/4 tsp white sugar

1 pinch salt FILLING 1/2 C. semisweet chocolate chips 1 C. sliced fresh strawberries 3/4 C. frozen whipped topping, thawed

Directions 1. For the crepes in a large bowl, add the milk, oil, egg and water and beat till well combined. 2. Add the remaining ingredients and beat till smooth. 3. Lightly, grease a griddle and heat on medium-high heat. 4. Place about 1/4 C. of the mixture and tilt the pan to spread it evenly. 5. Cook for about 2-5 minutes, flipping once. 6. Repeat with the remaining mixture. 7. For the filling, in a pan, add the chocolate chips on low heat and cook, stirring continuously till melted completely and remove from heat. 8. Divide the melted chocolate in the center of the crepes, followed by strawberries and roll around the filling. 9. Place the whipped topping over the crepes and serve.

Strawberry Crepes

33

5-INGREDIENT

Meatloaf

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 585.2 Fat 29.4g Cholesterol 209.0mg Sodium 969.7mg Carbohydrates 37.6g Protein 39.7g

Ingredients 1 1/2 lbs. ground beef 1 (6 oz.) boxes Stove Top stuffing mix 1/2 C. water

2 eggs 1/3 C. ketchup

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Grease a loaf pan with some oil or a cooking spray. 3. Get a mixing bowl: Combine in it the beef with stuffing mix, water, eggs, a pinch of salt and pepper. 4. Shape the mixture into a loaf and place it in the greased pan. Pour over it in the ketchup and spread it in an even layer. 5. Place the meatloaf pan in the oven. Let it cook for 60 min. 6. Allow the meatloaf to rest for few minutes then serve it warm. 7. Enjoy.

34

5-Ingredient Meatloaf

Linda’s

Award Winning Meatloaf

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 9 Calories 362.0 Fat 20.0g Cholesterol 108.5mg Sodium 673.4mg Carbohydrates 24.7g Protein 20.4g

Ingredients 2 eggs 2/3 C. milk 32 Ritz crackers, crushed 1/2 C. chopped onion 4 oz. shredded sharp cheddar cheese 1 tsp salt

1/4 tsp pepper 1 1/2 lbs. ground beef 1/2 C. ketchup 1/2 C. brown sugar 1 tsp mustard

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Grease a loaf pan with some oil or a cooking spray. 3. Get a mixing bowl: Whisk in the eggs with milk. Stir in the crackers with onion and cheese. 4. Mix in the beef and form the mixture into a loaf. Place it in the greased pan. 5. Cook the meatloaf in the oven for 46 min. 6. Get a mixing bowl: Whisk in it the ketchup, brown sugar and mustard to make the sauce. 7. Spread half of the sauce over the meatloaf. Place it in the oven and cook it for 9 min. 8. Once the time is up, spread the remaining sauce on top. Cook it in the oven for an extra 6 min. 9. Allow the meatloaf to rest for 5 min then serve it. 10. Enjoy.

Linda’s Award Winning Meatloaf

35

WORCESTERSHIRE

Loaf Cakes

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 196.4 Fat 10.2g Cholesterol 85.0mg Sodium 466.3mg Carbohydrates 11.7g Protein 13.8g

Ingredients 1 1/2 lbs. ground beef 1 1/4 C. chopped onions 1 C. breadcrumbs 2/3 C. ketchup 1 dash hot sauce 1 dash Worcestershire sauce 2/3 C. chopped fresh parsley 3 large eggs, beaten

1/2 tsp thyme 1 tsp salt 1/2 tsp pepper barbecue sauce

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

36

Before you do anything, preheat the oven to 350 F. Line up a muffin pan with circles of parchment paper. Get a mixing bowl: Place in it all the ingredients and combine them well. Spoon the mixture into the greased muffin C. Coat them with some barbecue sauce. Place the pan in the oven and let them cook for 16 to 22 min. Serve them warm with your favorite toppings. Enjoy

Worcestershire Loaf Cakes

Holiday Table

Turkey Meatloaf

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 432.2 Fat 17.2g Cholesterol 213.6mg Sodium 576.8mg Carbohydrates 27.7g Protein 40.9g

Ingredients 1 1/2 lbs. ground turkey 1 (120 g) boxes turkey stuffing mix 2 eggs 1/3 C. milk 1/2 C. onion, diced

1/2 C. celery, diced 1/2 C. dried cranberries

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Grease a loaf pan with some oil or a cooking spray. 3. Get a mixing bowl: Mix in it all the ingredients. Shape it into a loaf and place it in the greased pan. 4. Place the meatloaf in the oven and let it cook for 55 to 62 min. 5. Allow it to rest for few minutes then serve it. 6. Enjoy.

Holiday Table Turkey Meatloaf

37

CHINESE

Chestnut Meatloaf

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 1 Calories 180.3 Fat 6.2g Cholesterol 58.7mg Sodium 681.2mg Carbohydrates 17.3g Protein 14.7g

Ingredients Meatloaf 1 1/2 lbs. ground turkey 1/3 C. water chestnut, chopped 3/4 C. breadcrumbs 2/3 C. evaporated milk 1/4 C. soy sauce 1/4 C. green onion 1 egg 2 tsp low-sodium instant chicken bouillon granules 1 garlic clove, minced

Sauce 1/3 C. ketchup 1/3 C. honey 2 tbsp soy sauce 1/2 tsp garlic

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

38

Before you do anything, preheat the oven to 350 F. Grease 2 muffin pans with 12 C. in total with some oil or a cooking spray. Get a mixing bowl: Mix in it all the ingredients. Spoon the mixture into the muffin C. Place the muffin pan in the oven and let them cook for 32 to 36 min. Place a heavy saucepan over medium heat. Stir in it the sauce ingredients. Cook them until they start boiling. Serve your meatloaf warm with some noodles or rice and ketchup sauce. Enjoy.

Chinese Chestnut Meatloaf

Off-Campus Meatloaf

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 414.9 Fat 26.3g Cholesterol 169.4mg Sodium 573.5mg Carbohydrates 8.4g Protein 33.8g

Ingredients 1/2-1 C. seasoned breadcrumbs 5 tbsp grated dry parmesan cheese 5 tbsp minced parsley 2 tbsp minced garlic 1/2 tsp salt

1/2 tsp ground pepper 2 lbs. ground beef 2 eggs ketchup

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Coat a loaf pan with some oil or a cooking spray. 3. Get a mixing bowl: Combine in it the 1/2 C. bread crumbs, cheese, parsley, garlic, salt and pepper. 4. Mix in the eggs with meat. Shape the mixture into a meatloaf and place it in the greased pan. 5. Spread over it some ketchup and place it in the oven. Let it cook for 1 h 12 min. 6. Once the time is up, allow the meatloaf to rest for 5 min. Serve it with some extra sauce of your choice. 7. Enjoy.

Off-Campus Meatloaf

39

ROSY’S

Meatloaf

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 262.7 Fat 13.1g Cholesterol 126.5mg Sodium 696.3mg Carbohydrates 9.2g Protein 25.7g

Ingredients 2 large eggs 3/4 C. water, milk 3/4 C. rolled oats 2 tsp instant minced onion 1 1/2 tsp salt 1/2 tsp thyme leaves 1/2 tsp rosemary, crumbled 1/2 tsp pepper

2 lbs. lean ground beef 1/2 C. ketchup

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Grease a loaf pan with some oil or a cooking spray. 3. Get a mixing bowl: Whisk in it the eggs with water. Stir in the oatmeal and let them sit for 6 min. 4. Add the rest of the ingredients and combine them well. Form the mixture into a meatloaf 5. Place it in the greased loaf. Pour over it the ketchup and place it in the oven. Let it cook for 60 min. 6. Allow the meatloaf to rest for few minutes. Serve it with your favorite toppings. 7. Enjoy.

40

Rosy’s Meatloaf

Tropical

Ritz Meatloaf

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 391.2 Fat 20.7g Cholesterol 110.0mg Sodium 738.0mg Carbohydrates 27.1g Protein 24.0g

Ingredients 1 1/2 lbs. ground beef 1 C. crushed Ritz cracker 1/3 C. milk 1/4 C. chopped onion 1/4 C. ketchup 1 tbsp Worcestershire sauce 1 egg 1/2 tsp salt

1/8 tsp pepper Sauce 1 (8 1/4 oz.) cans crushed pineapple, undrained 1/2 C. ketchup 2 tbsp brown sugar 2 tsp cornstarch

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

Before you do anything, preheat the oven to 350 F. Grease a loaf pan with some oil or a cooking spray. Get a mixing bowl: Mix in it all the meatloaf ingredients. Shape it into a meatloaf. Place it in the greased pan. Put it in the oven and let it cook for 46 min. Place a heavy saucepan over medium heat. Stir in the pineapple with sugar, ketchup and cornstarch. Heat them until they start boiling while stirring. Cook the sauce for few minutes until it becomes thick. Spoon the pineapple sauce over the meatloaf. Place it in the oven and let it cook for 16 to 22 min. Allow the meatloaf to rest for few minutes then serve it. Enjoy.

Tropical Ritz Meatloaf

41

3-INGREDIENT

Muffin Pan Loaves

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 458.5 Fat 25.2g Cholesterol 165.1mg Sodium 523.6mg Carbohydrates 21.7g Protein 33.3g

Ingredients 1 (6 oz.) boxes Stove Top stuffing mix 2 eggs 1 C. water

2 lbs. ground beef

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

42

Before you do anything, preheat the oven to 350 F. Grease a muffin pan with some oil or a cooking spray. Get a mixing bowl: Combine in it all the ingredients. Spoon the mixture into the muffin C.. place it in the oven and let them cook for 36 min. Serve your meatloaf muffins warm with your favorite toppings. Enjoy.

3-Ingredient Muffin Pan Loaves

Pizza

Master’s Meatloaf

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 12 Calories 215.2 Fat 13.6g Cholesterol 72.5mg Sodium 282.5mg Carbohydrates 3.4g Protein 18.5g

Ingredients 1 egg, beaten 1/2 C. pizza sauce 1/4 C. seasoned breadcrumbs 1/2 tsp Italian seasoning 1 1/2 lbs. ground beef

1 1/2 C. shredded part-skim mozzarella cheese additional pizza sauce

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

Before you do anything, preheat the oven to 350 F. Grease a muffin pan with some oil or a cooking spray. Get a mixing bowl: Mix in it the egg, pizza sauce, bread crumbs and Italian seasoning. Add the beef and combine them well. Spoon half of the mixture into the muffin C.. Top them with the shredded cheese. Cover them with the remaining meat mixture. Place the muffin pan in the oven. Let them cook for 16 to 19 min. Once the time is up, serve your meatloaf muffins with some pizza sauce. Enjoy.

Pizza Master’s Meatloaf

43

CHICKEN STEAKS

with Gravy

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 791 kcal Fat 34.3 g Carbohydrates 71.1g Protein 47 g Cholesterol 124 mg Sodium 1393 mg

Ingredients 4 (1/2 lb.) chicken cube steaks 2 C. all-purpose flour 2 tsp baking powder 1 tsp baking soda 1 tsp black pepper 3/4 tsp salt 1 1/2 C. buttermilk 1 egg 1 tbsp hot pepper sauce

2 cloves garlic, minced 3 C. vegetable shortening for deep frying 1/4 C. all-purpose flour 4 C. milk kosher salt and ground black pepper to taste

Directions 1. With a meat pounder, pound the steaks to 1/4-inch thickness. 2. In a shallow dish, mix together the flour, baking soda, baking powder, salt and black pepper. 3. In another shallow dish, add the egg, buttermilk, hot sauce and garlic and beat well. 4. Coat the steaks with the flour mixture then dip in the egg mixture and again coat with the flour mixture. 5. In a large skillet, heat the oil to 325 degrees F. 6. Add the steaks and fry for about 3-5 minutes on both sides. 7. Transfer the steaks onto paper towel lined plates to drain. 8. Drain the fat from the skillet, reserving about 1/4 C. of the mixture in the skillet. 9. Slowly, add the remaining flour, stirring continuously in the skillet on medium-low heat. 10. Slowly, add the milk, stirring continuously and increase the heat to medium. 11. Bring to a gentle simmer and cook for about 6-7 minutes. 12. Stir in the salt and black pepper and remove from the heat. 13. Pour the gravy over the chicken and serve. 44

Chicken Steaks with Gravy

Crispy

Pheasant

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 275 kcal Fat 11.6 g Carbohydrates 15.3g Protein 25.8 g Cholesterol 58 mg Sodium 243 mg

Ingredients 1 C. milk 1 1/2 tbsp distilled white vinegar 2 pheasant breast halves, thinly sliced 1 C. finely crushed saltine cracker crumbs

1 C. canola oil for frying

Directions 1. In a shallow dish, combine the vinegar and milk. 2. In another shallow dish, place the cracker crumbs. 3. Dip the pheasant slices in the vinegar mixture and then coat everything with the crumbs evenly. 4. In a large skillet, heat the oil on medium-high heat and cook the pheasant slices for about 5 minutes per side. 5. Transfer the pheasant slices onto paper towel lined plates to drain.

Crispy Pheasant

45

CRISPY

Fried Chicken Croquettes

Prep Time: 25 mins Total Time: 2 hrs 55 mins Servings per Recipe: 6 Calories 377 kcal Fat 17.5 g Carbohydrates 26.6g Protein 27 g Cholesterol 137 mg Sodium 765 mg

Ingredients 1/4 C. butter 1/4 C. flour 1/2 C. milk 1/2 C. chicken broth 3 C. finely chopped cooked chicken 1 1/2 C. seasoned bread crumbs, divided 2 eggs, beaten 1/4 C. minced onion

1 tbsp dried parsley 1/4 tsp garlic powder 1/8 tsp celery seed 1/8 tsp cayenne pepper salt and ground black pepper to taste 1/4 C. oil, or as needed

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

In a pan, melt the butter on medium heat. Slowly, add the flour, stirring continuously and cook for about 1 minute. Slowly, add the broth and the milk, beating continuously. Cook, stirring continuously for about 5-10 minute till a thick sauce forms. Remove everything from the heat and keep aside for about 10 minutes to cool. In a large bowl, add the cooled sauce, chicken, eggs, 1 C. of the breadcrumbs, onion, parsley, celery seeds, garlic powder, salt and black pepper and mix till well combined. 7. Cover and refrigerate to marinate for about 2 hours. 8. Make 6 equal sized patties from the mixture. 9. In a shallow, dish place the remaining breadcrumbs. 10. Roll the each patty in the breadcrumbs. 11. In a large skillet, heat the oil on medium-high heat and cook the patties for about 5 minutes per side. 12. Transfer the chicken onto paper towel lined plates to drain. 46

Crispy Fried Chicken Croquettes

Oriental

Fried Chicken Thighs

Prep Time: 10 mins Total Time: 8 hrs 50 mins Servings per Recipe: 10 Calories 877 kcal Fat 68.5 g Carbohydrates 120.4g Protein 44 g Cholesterol 222 mg Sodium 1137 mg

Ingredients 4 eggs 1/4 C. cornstarch 1/4 C. white sugar 5 cloves garlic, minced 1/2 C. sweet rice flour 4 tsp salt

4 green onions, chopped 1/4 C. oyster sauce 5 lb. boneless chicken thighs, cut in half 2 C. vegetable oil, for deep frying

Directions 1. 2. 3. 4.

In a large bowl, mix together all the ingredients except the chicken and oil. Add the chicken pieces and coat them with the mixture generously. Cover and refrigerate everything to marinate overnight. Remove the chicken pieces from the refrigerator and keep everything aside in at room temperature for about 10 minutes before cooking. 5. In a large skillet, heat the oil to 375 degrees F and fry the chicken pieces till golden brown completely. 6. Transfer the chicken pieces onto paper towel lined plates to drain.

Oriental Fried Chicken Thighs

47

FRIED

Chicken Stir Fry Dinner

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 700 kcal Fat 12.1 g Carbohydrates 76.7g Protein 67.7 g Cholesterol 1161 mg Sodium 1790 mg

Ingredients 2 C. white rice 4 C. water 2/3 C. soy sauce 1/4 C. brown sugar 1 tbsp cornstarch 1 tbsp minced fresh ginger 1 tbsp minced garlic 1/4 tsp red pepper flakes 3 skinless, boneless chicken breast halves, thinly sliced 1 tbsp sesame oil

1 green bell pepper, cut into matchsticks 1 (8 oz.) can sliced water chestnuts, drained 1 head broccoli, broken into florets 1 C. sliced carrots 1 onion, cut into large chunks 1 tbsp sesame oil

Directions 1. In a pan, add the water and rice and bring to a boil on high heat. 2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 3. In a small bowl, add the brown sugar, corn starch and soy sauce and mix till a smooth mixture forms. 4. Add the garlic, ginger and red pepper flakes and mix well. 5. Add the chicken slices and coat everything with the mixture generously. 6. Cover and refrigerate to marinate for about 15-20 minutes. 7. In a large skillet, heat 1 tbsp of the oil on medium-high heat and stir fry the vegetables for about 5 minutes. 8. Transfer the vegetables onto a large plate and cover with some foil to keep them warm. 9. In the same skillet, heat the remaining oil on medium-high heat. 10. Remove the chicken slices from the refrigerator and place the chicken into the skillet, reserving the marinade. 48

Fried Chicken Stir Fry Dinner

11. Stir fry the chicken for about 2 minutes per side. 12. Add the reserved marinade and the vegetables mixture and bring to a boil. 13. Cook, stirring occasionally for about 5-7 minutes. 14. Serve the chicken mixture over the rice.

49

FRIED

Chicken Livers

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 470 kcal Fat 28.9 g Carbohydrates 27.5g Protein 24 g Cholesterol 459 mg Sodium 186 mg

Ingredients 1 lb. chicken livers 1 egg 1/2 C. milk 1 C. all-purpose flour

1 tbsp garlic powder salt and pepper to taste 1 quart vegetable oil for frying

Directions 1. 2. 3. 4.

In a colander, rinse the chicken livers and keep them aside to drain completely. In a shallow dish, add the milk and egg and beat well. In another shallow dish, place the flour, salt, black pepper and garlic powder. Dip the chicken livers in the milk mixture and then coat them with the flour mixture evenly. 5. In a large skillet, heat the oil to 375 degrees F and fry the chicken livers for about 5-6 minutes. 6. Transfer the chicken livers onto paper towel lined plates to drain.

50

Fried Chicken Livers

Chicken

Fried Rice Thai Style

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 6 Calories 794 kcal Fat 22.1 g Carbohydrates 116.4g Protein 29.1 g Cholesterol 46 mg Sodium 469 mg

Ingredients 3 tbsp oyster sauce 2 tbsp fish sauce 1 tsp white sugar 1/2 C. peanut oil for frying 4 C. cooked jasmine rice, chilled 6 large cloves garlic clove, crushed 2 serrano peppers, crushed 1 lb. boneless, skinless chicken breast, cut into thin strips

1 red pepper, seeded and thinly sliced 1 onion, thinly sliced 2 C. sweet Thai basil 1 cucumber, sliced 1/2 C. cilantro sprigs

Directions 1. In a bowl, add the fish sauce, oyster sauce and sugar and beat till well combined. 2. In a large skillet, heat the oil on medium-high heat and sauté the serrano pepper and garlic for a while. 3. Stir in the chicken strips, sugar mixture, onion and bell pepper and stir fry till the chicken becomes golden brown. 4. Increase the heat to high and add in the rice and stir fry till the rice is blended with the chicken mixture. 5. Stir in the basil and immediately remove everything from the heat. 6. Serve with a garnishing of cucumber and cilantro.

Chicken Fried Rice Thai Style

51

KANAS STYLE

Fried Chicken Cutlets

Prep Time: 10 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 481 kcal Fat 21.5 g Carbohydrates 49.4g Protein 22.8 g Cholesterol 65 mg Sodium 6378 mg

Ingredients 3 C. cold water 1/4 C. kosher salt 1/4 C. honey 4 boneless skinless chicken breast halves 1/4 C. buttermilk 1 C. all-purpose flour 1 tsp black pepper 1/2 tsp garlic salt

1/2 tsp onion salt cayenne pepper to taste vegetable oil for frying

Directions 1. In a large bowl, add the water, honey and salt and mix till the honey is dissolved. 2. Add the chicken breast halves and coat with the honey mixture generously and place a heavy plate over the chicken to submerge it completely. 3. Cover and refrigerate everything to marinate for about 1 hour. 4. Remove the chicken breast halves from the marinade and pat it dry with a paper towel and transfer the meat to a bowl. 5. Add the buttermilk and keep it aside for about 15 minutes. 6. In a shallow dish, place the flour, onion salt, garlic salt, cayenne pepper, salt and black pepper. 7. Coat the chicken breast halves with the flour mixture evenly and arrange everything on a wire rack for about 15 minutes. 8. In a large skillet, heat the oil to 350 degrees F and fry the chicken breast halves for about 15-20 minutes. 9. Transfer the chicken onto paper towel lined plates to drain.

52

Kanas Style Fried Chicken Cutlets

Fried Chicken

In A Japanese Style

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 256 kcal Fat 16.7 g Carbohydrates 4.8g Protein 20.9 g Cholesterol 98 mg Sodium 327 mg

Ingredients 2 eggs, lightly beaten 1/2 tsp salt 1/2 tsp black pepper 1/2 tsp white sugar 1 tbsp minced garlic 1 tbsp grated fresh ginger root 1 tbsp sesame oil 1 tbsp soy sauce 1/8 tsp chicken bouillon granules

1 1/2 lb. skinless, boneless chicken breast halves - cut into 1 inch cubes 3 tbsp potato starch 1 tbsp rice flour oil for frying

Directions 1. In a large bowl, add the eggs, gingerroot, garlic, soy sauce, sesame oil, bouillon granules, sugar, salt and black pepper and mix well. 2. Add the chicken cubes and coat them with the mixture generously and refrigerate, covered for about 30 minutes. 3. In a large skillet, heat the oil to 365 degrees F and fry the chicken cubes till golden brown. 4. Transfer the chicken onto paper towel lined plates to drain.

Fried Chicken In A Japanese Style

53

FRIED CHICKEN

and Wednesday’s Spinach Dinner

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 413 kcal Fat 17.5 g Carbohydrates 32.7g Protein 31.6 g Cholesterol 70 mg Sodium 249 mg

Ingredients 1 C. brown rice 2 C. water 1 tbsp olive oil 4 skinless, boneless chicken breast halves, 1/2-inch thick coarse salt to taste 2 tbsp olive oil 2 cloves garlic, chopped 1 pinch red pepper flakes

1 bunch fresh spinach leaves, trimmed and rinsed 2 tbsp pine nuts 2 tbsp crumbled goat cheese 1/2 lemon, juiced

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

54

In a pan, add the water and brown rice and bring to boil. Reduce the heat to medium-low and simmer, covered for about 45-50 minutes. Meanwhile in a large skillet, heat 1 tbsp of the oil on medium heat. Season the chicken with the salt and stir fry everything in the hot oil for about 5-8 minutes on both sides. Transfer the chicken into a plate. In the same skillet, heat the remaining oil and sauté the garlic and red pepper flakes for about 1 minute. Stir in the spinach and cook it for about 2 minutes. Divide the rice between the serving plates and top it with the chicken breasts and spinach evenly. Sprinkle everything with the pine nuts and goat cheese and serve with a drizzling of lemon juice.

Fried Chicken and Wednesday’s Spinach Dinner

November’s

Fried Chicken with Honey Nut Sauce

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 8 Calories 846 kcal Fat 59.7 g Carbohydrates 45.8g Protein 33.6 g Cholesterol 194 mg Sodium 774 mg

Ingredients 1 quart peanut oil for frying 1 whole chicken, cut into 8 pieces 1 tsp seasoned salt 2 eggs, beaten 2 C. self-rising flour 1 pinch salt and ground black pepper

1 C. butter 1/2 C. honey 1 C. chopped pecans

Directions 1. 2. 3. 4.

Sprinkle the chicken pieces with the seasoned salt evenly. In a shallow dish, mix together the flour, salt and black pepper. Add the chicken and coat it with the mixture generously. In a large skillet, heat the oil to 375 degrees F and fry the chicken pieces for about 10 minutes on both sides. 5. Transfer the chicken onto paper towel lined plates to drain. 6. In a pan, melt the butter on medium heat and add the honey beating continuously. 7. Cook, beating continuously, for about 5 minutes. 8. Reduce the heat to low and simmer for about 10 minutes. 9. Stir in the pecans and cook for about 2-3 minutes. 10. Pour the honey mixture over the chicken and serve.

November’s Fried Chicken with Honey Nut Sauce

55

SPICY

Fried Chicken Wings 101

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 531 kcal Fat 41.3 g Carbohydrates 25.1g Protein 15.8 g Cholesterol 37 mg Sodium 1768 mg

Ingredients 12 small chicken wings 1/4 tsp seasoned salt, or to taste 1 C. all-purpose flour 1 tsp coarse salt 1/2 tsp ground black pepper 1/4 tsp cayenne pepper 1/4 tsp paprika

1 (12 fluid oz.) bottle Buffalo wing sauce 2 quarts vegetable oil for frying

Directions 1. 2. 3. 4.

Sprinkle the chicken wings with the seasoned salt evenly. In a shallow dish, mix together the flour, paprika, cayenne pepper, salt and black pepper. Cover and refrigerate to marinate for about 15-30 minutes. In a large skillet, heat the oil to 375 degrees F and fry the chicken wings for about 10 minutes on both sides. 5. Transfer the chicken onto paper towel lined plates to drain.

56

Spicy Fried Chicken Wings 101

I♥

Oven Fried Chicken

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 5 Calories 690 kcal Fat 53.2 g Carbohydrates 17.9g Protein 34.1 g Cholesterol 114 mg Sodium 967 mg

Ingredients 1 (2 to 3 lb.) whole chicken, cut into pieces 1 C. dried bread crumbs 1 tsp garlic powder 1 tsp salt 1 tsp ground black pepper 1 tsp dried thyme

1/2 tsp paprika 1 C. mayonnaise

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease a 13x9inch baking dish. 2. In a shallow dish, mix together the flour, paprika, cayenne pepper, salt and black pepper and mix well. 3. Add the chicken pieces and coat the meat with the mixture generously. 4. Arrange the chicken pieces onto the prepared baking sheet in a single layer. 5. Cook everything in the oven for about 45 minutes.

I ♥ Oven Fried Chicken

57

CHEESY

French Toast Sandwiches

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories Fat 371.9 Cholesterol 22.7g Sodium 160.8mg Carbohydrates 911.3mg Protein 26.8g

Ingredients 2 eggs 1/3 C. milk 1/2 tsp salt 8 slices white bread

mustard, prepared 4 slices cheddar cheese, sliced 3 tbsp butter

Directions 1. Get a shallow bowl: Whisk in it the eggs with milk and a pinch of salt. 2. Coat the side facing up of 4 bread slices with mustard. Top them with cheddar cheese. 3. Coat one side of the remaining slices with mayo and place it on top with the mayo side facing down. 4. Place a large pan over medium heat. Heat in it the butter. 5. Dip the sandwiches in the egg mixture. Cook them in the hot pan for 3 to 4 min on each side. 6. Serve your sandwiches warm with extra toppings if you desire. 7. Enjoy.

58

Cheesy French Toast Sandwiches

Pepperjack

Prep Time: 10 mins

Sourdoughs

Total Time: 20 mins Servings per Recipe: 2 Calories 488.3 Fat 10.1g Cholesterol 53.5mg Sodium 837.4mg Carbohydrates 66.5g Protein 31.4g

Ingredients 4 slices thick sourdough bread 1/3 lb. sliced roast beef 4 slices monterey jack with jalapeno pepper cheese, sliced 1 tsp canned diced green chilies mayonnaise

melted butter salt

Directions 1. Brush one side of the bread slices with butter. 2. Place 2 of them on a cutting board. Top them with mayo, beef slices, and 1/2 tsp of green chilies. 3. Coat the other side of the remaining bread slices with mayo. 4. Place them over the sandwiches with the mayo side facing down. 5. Place a large pan over medium heat. Toast in it the sandwiches for 2 to 3 min on each side. 6. Serve them warm. 7. Enjoy.

Pepperjack Sourdoughs

59

HONEY

Peanut Butter Sandwich

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 257.7 Fat 10.2g Cholesterol 0.0mg Sodium 280.8mg Carbohydrates 36.3g Protein 7.9g

Ingredients 2 slices cinnamon raisin bread 1 -2 tbsp chunky peanut butter 1 tsp honey

Directions 1. 2. 3. 4.

60

Place a slice of bread on a serving plate. Top it with peanut butter and honey. Cover it with the second slice of bread Serve your classic sandwich right away. Enjoy.

Honey Peanut Butter Sandwich

Portuguese

Inspired Pimento Sandwiches

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 355.1 Fat 20.4g Cholesterol 3.8mg Sodium 491.0mg Carbohydrates 35.1g Protein 11.0g

Ingredients 3 large carrots, peeled, shredded 2/3 C. walnuts, ground 8 green olives, minced 1 tbsp pimiento, chopped 1 garlic clove, minced 1/4-1/2 C. mayonnaise

1 tbsp basil, chopped, dried 8 slices whole grain bread

Directions 1. Get a mixing bowl: Stir in it the walnuts with garlic, carrots, mayo, a pinch of salt and pepper. 2. Stir in the basil. 3. Coat one side of each bread slice with some mayo. 4. Top 4 of them with the carrot mixture. Cover them with the remaining bread slices. 5. Slice the sandwiches in half the serve them. 6. Enjoy.

Portuguese Inspired Pimento Sandwiches

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OREGON

Tofu Sandwiches

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 3 Calories 356.7 Fat 18.8g Cholesterol 10.1mg Sodium 388.3mg Carbohydrates 36.7g Protein 13.0g

Ingredients 1/3 C. cornmeal 1/4 C. flour 1/4 C. breadcrumbs lemon pepper 12 oz. extra firm tofu, pressed and sliced 1/2 C. mayonnaise 2 tsp lemon juice

2 tsp pickles, diced 2 tsp onions, diced salt and pepper

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

Get a mixing bowl: Stir in it the cornmeal, flour, bread crumbs, salt, and pepper. Add the tofu slices to the mixture and stir them to coat. Place a large pan over medium heat. Heat in it 1/4 inch of foil. Deep fry in it the tofu slices for 3 to 4 min on each side until they become golden. Drain them and place them aside to drain. Get a mixing bowl: Mix in it the mayo, pickle, onion, lemon juice, salt, and pepper to make the dressing. 7. Place the tofu slices in burger buns. Drizzle over them the dressing. 8. Serve your sandwiches with extra toppings of your choice. 9. Enjoy.

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Oregon Tofu Sandwiches

American

Banana Sandwiches

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 2 Calories 391.3 Fat 14.2g Cholesterol 232.3mg Sodium 549.7mg Carbohydrates 54.7g Protein 12.7g

Ingredients 1 tbsp peanut butter 4 slices white bread 2 bananas 2 eggs 1/3 C. milk 1/2 tsp vanilla

1/8 tsp cinnamon 1 pinch salt 3 tsp butter

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

Place 2 slice of bread on a serving plate. Top it with peanut butter and banana slices. Cover them with other 2 bread slices. Get a mixing bowl: Mix in it the eggs, milk, vanilla, cinnamon, and salt. Lower the sandwiches into the batter and coat them with it. Place a large pan over medium heat. Heat in it the butter until it melts. Place in it the sandwiches and cook them for 3 to 4 min on each side. Serve them warm. Enjoy.

American Banana Sandwiches

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MAGGIE

Valley Sandwich Sauce

Prep Time: 5 mins Total Time: 50 mins Servings per Recipe: 1 Calories 618.3 Fat 17.6g Cholesterol 45.7mg Sodium 1386.4mg Carbohydrates 114.7g Protein 2.6g

Ingredients 1/4 C. unsalted butter 6 tbsp minced onions 1 1/3 C. cider vinegar 1 1/3 C. ketchup 1 C. packed brown sugar

1 tsp Worcestershire sauce 1/4 tsp cayenne pepper

Directions 1. Place a saucepan over medium heat. Heat in it the butter until it melts. 2. Cook in it the onion for 4 min. Stir in the rest of the ingredients. Cook them until they start boiling. 3. Lower the heat and let them cook until the sauce reduces by half. 4. Adjust the seasoning of the sauce then serve it with your sandwiches. 5. Enjoy.

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Maggie Valley Sandwich Sauce

Spicy

Asian White Fish Sandwiches

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 4 Calories 759.9 Fat 47.0g Cholesterol 149.7mg Sodium 1218.2mg Carbohydrates 51.8g Protein 33.0g

Ingredients 1/2 C. mayonnaise 1 medium lime, grated zest and squeezed 1 1/2 tsp wasabi paste kosher salt ground black pepper 2 large eggs 2 tbsp soy sauce 1 C. panko breadcrumbs 4 (4 oz.) hake fillets or white fish filets

1/2 C. vegetable oil 1 tbsp vegetable oil 1 tsp grated ginger 3 C. sliced iceberg lettuce 4 hamburger buns, toasted

Directions 1. Get a mixing bowl: Whisk in it the mayonnaise, lime zest, 1 tsp of the lime juice, the wasabi paste, salt and pepper to make the dressing. Get a mixing bowl: Mix in it the eggs with 1 tbsp of soy sauce. Sprinkle some salt and pepper over the fish fillets. Coat them with the egg mix then roll them in the breadcrumbs. 2. Place a large pan over medium heat. Heat in it 1/2 C. of olive oil. 3. Deep fry in it the fish fillets until they become golden brown for 3 to 4 min on each side. 4. Drain them and place them on paper towels to drain. 5. Get a small mixing bowl: Whisk in it 1 tbsp of lime juice with 1 tbsp of soy sauce, 1 tbsp of oil, ginger, 1/4 tsp of salt and 1/4 tsp of pepper. Mix in the lettuce. 6. Coat the inside of the burger buns with the wasabi dressing. 7. place in them the fish fillet then top them with the lettuce mixture. 8. Serve your sandwiches right away. 9. Enjoy.

Spicy Asian White Fish Sandwiches

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AN ARTIST’S

Lunch Box Sandwich (Hummus and Chicken)

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 412.9 Fat 10.5g Cholesterol 54.8mg Sodium 1943.2mg Carbohydrates 50.4g Protein 30.9g

Ingredients 1 tortilla 2 tbsp hummus 4 slices deli chicken 1/3 C. marinated artichoke hearts, drained and chopped

1/3 C. Baby Spinach 2 tbsp roasted sweet red peppers, diced, from a jar

Directions 1. 2. 3. 4.

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Slice the tortilla in half. Coat their inside with hummus. Top it with chicken slices, artichoke hearts, red peppers, a pinch of salt and pepper. Serve your wraps right away with a dressing of your choice. Enjoy.

An Artist’s Lunch Box Sandwich

Grilled

Veggie Sandwiches

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 351.3 Fat 19.1g Cholesterol 8.8mg Sodium 756.0mg Carbohydrates 37.5g Protein 11.8g

Ingredients 1/2 C. chopped onion 1 garlic clove, crushed 1/2 tsp dried basil, crushed 1/2 tsp dried oregano, crushed 1/4 tsp salt ground pepper 2 tbsp olive oil

2 C. grated zucchini 4 slices whole grain bread, toasted 1 tomatoes, sliced 4 tbsp parmesan cheese

Directions 1. Before you do anything, preheat the oven broiler. 2. Place a pan over medium heat. Heat in it the oil. Cook in it the onion, garlic, basil, oregano, salt and pepper for 3 min. 3. Stir in the zucchini and cook them for 4 min. 4. Place 2 bread slices on a baking tray. Top it with the zucchini mixture, tomato slice, and 1 tbsp of parmesan. 5. Cover them with the other 2 bread slices. 6. Cook the sandwiches in the oven for 3 to 5 min until the cheese melts. Serve them warm. 7. Enjoy.

Grilled Veggie Sandwiches

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LEBANESE

Ground Beef Burgers

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 102.2 Fat 4.4g Cholesterol 19.0mg Sodium 24.2mg Carbohydrates 9.8g Protein 6.5g

Ingredients 4 oz. ground beef 2 onions, chopped 2 garlic cloves, chopped salt and pepper parsley, chopped 1/2 cucumber, sliced olive oil

thick yogurt bread 2 tomatoes lettuce

Directions 1. Get a large mixing bowl: Combine in it the onions, garlic, parsley, ground beef, salt, and pepper. 2. Form the mixture into bite-size meatballs. 3. Place a large pan over medium heat. Heat in it a splash of oil olive oil. Cook in it the meatballs for 5 min. 4. Get a small mixing bowl: Mix in it the yogurt with garlic, and mint to make the dressing. 5. Cut the turkey bread in half. Top it with lettuce, meatballs, mint dressing, tomato and cucumber slices. 6. Cover the sandwich with the top half. Slice it in half then serve it. 7. Enjoy.

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Lebanese Ground Beef Burgers

Sun Dried

Caprese Sandwiches

Prep Time: 35 mins Total Time: 1 hr 35 mins Servings per Recipe: 16 Calories 215.1 Fat 12.2g Cholesterol 28.4mg Sodium 377.0mg Carbohydrates 17.7g Protein 9.2g

Ingredients 1 (6 1/2 oz.) jars sun-dried tomatoes packed in oil, drained and chopped 2 tbsp extra virgin olive oil 2 tbsp white vinegar 2 (8 oz.) long loaves Italian bread, halved lengthwise 1 lb. brie cheese, sliced

4 -6 Roma tomatoes, sliced 1 C. packed basil leaf

Directions 1. Get a mixing bowl: Toss in it the dried tomatoes, olive oil, and vinegar. 2. Place the bottom bread halves on a serving plate. 3. Arrange over them the sundried tomato mixture followed by brie cheese, fresh tomato, and basil. 4. Cover them with the top bread halves. Cut the sandwiches into 6 pieces then serve them. 5. Enjoy.

Sun Dried Caprese Sandwiches

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MEXICO CITY

Fajitas

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 397 kcal Fat 16.6 g Carbohydrates 19.9g Protein 40.3 g Cholesterol 104 mg Sodium 821 mg

Ingredients 3 tbsp vegetable oil 6 (6 oz.) skinless, boneless chicken breast halves, thinly sliced 1/2 C. sliced onions 1/2 C. sliced red bell pepper 1/2 C. tomato juice

2 tbsp taco seasoning mix 1 C. salsa 8 (1/2 inch thick) slices French bread 2 C. shredded Cheddar cheese

Directions 1. In a large skillet, heat the oil on medium-high heat and cook the chicken for about 5 minutes. 2. Stir in the sliced onions and red peppers and cook for about 5 minutes. 3. Stir in the tomato juice and taco seasoning and cook for about 7 minutes. 4. Set the broiler of your oven and arrange oven rack about 6-inches from the heating element. 5. Spread 2 tbsp of salsa over each slice of French bread and top with the chicken mixture evenly. 6. Sprinkle each sandwich with 1/4 C. of the Cheddar cheese. 7. Cook the sandwiches under the broiler for about 5 minutes.

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Mexico City Fajitas

Sun Belt

Bison Fajitas

Prep Time: 20 mins Total Time: 2 hrs 42 mins Servings per Recipe: 6 Calories 456 kcal Fat 23.5 g Carbohydrates 43.9g Protein 20.9 g Cholesterol 39 mg Sodium 518 mg

Ingredients 1 lb. bison flank steak 1 1/2 tsp fajita seasoning 2 tbsp vegetable oil 2 cloves garlic, minced 1 fresh jalapeno pepper, seeded and chopped 1 large onion, thinly sliced 1 large green bell pepper, thinly sliced 1 large red or yellow bell pepper, thinly sliced 6 (8 inch) flour tortillas, warmed Salsa Sour cream Lime wedges

Guacamole Salad: 2 Roma tomatoes, seeded and chopped 3 tbsp sliced green onions 1 fresh jalapeno pepper, seeded and chopped 2 cloves garlic, minced 1/2 tsp salt 1/4 tsp black pepper 2 large ripe avocados, halved, seeded, peeled, and coarsely mashed Shredded romaine lettuce

Directions 1. Thinly slice the bison flank steak across the grain into bite-size strips and sprinkle with 1 tsp of the fajita seasoning. 2. Cover and chill for about 30 minutes. 3. In a large skillet, heat 1 tbsp of the oil on medium-high heat and sauté the garlic and the 1 jalapeño pepper for about 2 minutes. 4. Add the onion and sauté for about 6-8 minutes. 5. Transfer the onion mixture into a medium bowl. 6. Cover and keep warm. 7. In the same skillet, add the bell peppers and remaining 1/2 tsp of the fajita seasoning and cook for about 6-8 minutes. Sun Belt Bison Fajitas

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8. Transfer the peppers into the bowl with onion mixture. 9. Cover and keep warm. 10. In the same skillet, heat the remaining 1 tbsp of the oil and cook 1/2 of the bison flank steak strips for about 1-2 minutes. 11. Transfer the strips into a bowl. 12. In the same skillet, cook the remaining bison flank steak strips. 13. Serve the bison flank steak and vegetables in the tortillas topped with salsa and sour cream. 14. Serve with the lime wedges and Guacamole Salad 15. For guacamole salad in a bowl, mix together the tomatoes, green onions, 1 jalapeño pepper, 2 cloves garlic, salt, and pepper. 16. Gently stir in the avocado and serve over the shredded romaine.

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Orange

Chili Beef for Fajitas

Prep Time: 30 mins Total Time: 10 hrs 50 mins Servings per Recipe: 10 Calories 234 kcal Fat 10.7 g Carbohydrates 16.9g Protein 19.4 g Cholesterol 31 mg Sodium 1070 mg

Ingredients 1 flank steak 1/4 C. shichimi togarashi (optional) 1/4 C. orange juice 1/4 C. low-soy sauce 2 tbsp lime juice 1/2 orange, zested 1/2 lime, zested 1 tbsp cornstarch 1 tbsp chili powder, or more to taste 1 tsp kosher salt 1 tsp smoked paprika 1 tsp brown sugar

1 tsp cayenne pepper 1 tsp red pepper flakes 1/2 tsp onion powder 1/2 tsp garlic powder 1/2 tsp ground cumin 1 tbsp olive oil 1 onion, cut into slices and separated 1 red bell pepper, cut into thin strips 3/4 C. water

Directions 1. With a meat mallet, flatten the flank steak slightly and rub the shichimi togarashi on both sides of the steak. 2. In a plastic wrap, wrap the steak and refrigerate for 8 hours or overnight. 3. In a resealable plastic bag, mix together the orange juice, soy sauce, lime juice, orange zest, and lime zest. 4. Remove the flank steak from plastic wrap and place in the resealable plastic bag to coat with the marinade. 5. Squeeze out the excess air and seal the bag. 6. Refrigerate to marinate for about 2 hours. 7. Set your outdoor grill for high heat and grease the grill grate. 8. Remove the steak from the marinade and preserve the marinade into a small bowl. 9. Cook steak on the grill for about 8-10 minutes per side, basting with the marinade after Orange Chili Beef for Fajitas

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every 5 minutes. 10. Cut the steak in half lengthwise and then cut across the grain into thin slices. 11. In a bowl, add the cornstarch, chili powder, salt, paprika, brown sugar, cayenne pepper, red pepper flakes, onion powder, garlic powder and ground cumin and beat till well combined. 12. In a large skillet, heat the oil on medium-high heat and sauté the onion and red bell pepper for about 5-10 minutes. 13. Add the sliced steak, chili powder mixture and water and cook for about 3-5 minutes.

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Restaurant Style

Prep Time: 10 mins

Stir Fry

Total Time: 25 mins Servings per Recipe: 4 Calories 98.1 Fat 7.2g Cholesterol 0.0mg Sodium 5.4mg Carbohydrates 8.1g Protein 1.1g

Ingredients 1 lb boneless lean beef ( top round, sirloin) 2 garlic cloves, minced 1 large red bell pepper, cut into strips 1 large onion, thinly sliced and separated 3 tbsp lime juice 2 tbsp oil 2 tsp cumin 1/2 tsp cornstarch flour tortilla

avocado tomatoes salsa sour cream cheese

Directions 1. Cut the beef into 1-inch long and 1/8-inch strips 2. In a skillet, heat 1 tbsp of the oil on high heat and stir fry the beef strips for about 1 1/22 minutes. 3. Transfer the beef strips into a bowl. 4. In the same skillet, heat 1 tbsp of the oil and sauté the garlic, onion and green pepper for about 3 minutes. 5. Meanwhile in a bowl, mix together the cumin, lime juice and cornstarch. 6. Add the cornstarch mixture into the skillet and stir to combine. 7. Add the beef strips and stir fry till the mixture is hot and bubbly. 8. Transfer the mixture into a bowl. 9. Serve in tortillas with the desired garnishing.

Restaurant Style Stir Fry

75

FAJITA

Burgers

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 351.0 Fat 12.8g Cholesterol 78.3mg Sodium 520.1mg Carbohydrates 30.8g Protein 29.1g

Ingredients 1/4 C. tomatillo salsa 2 tbsp avocados, chopped 1 tbsp fresh cilantro, chopped 2 slices white bread 1/2 C. onion, finely chopped 1/2 C. red bell pepper, finely chopped 1/2 C. green bell pepper, finely chopped 2 tsp fajita seasoning mix, divided

1/4 tsp salt, divided 1 tbsp tomato paste 1 lb ground turkey 1 egg white 4 whole wheat hamburger buns, toasted

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

In a small bowl, mix together the tomatillo salsa, avocado and cilantro and keep aside. In a food processor, place the bread slices and pulse till a coarse crumb forms measure 1 C Grease a large nonstick skillet with the nonstick spray and heat on medium-high heat. Add the onion and bell peppers and sauté for about 5 minutes. Stir in 1/2 tsp of the fajita seasoning and 1/8 tsp of the salt. Remove from the heat and keep aside to cool. In a large bowl, add 1 C. of the breadcrumbs, onion mixture, remaining 1 1/2 tsp of the fajita seasoning, remaining 1/8 tsp of the salt, tomato paste, turkey and egg white and mix till well combined. 8. With damp hands, divide the turkey mixture into 4 (3/4-inch thick) patties. 9. Grease the same skillet with the nonstick spray and heat on medium heat. 10. Add patties and cook for about 4 minutes per side. 11. Place 1 patty on bottom half of each bun and top with 1 1/2 tbsp of the salsa mixture. 12. Cover with the remaining half of the bun.

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Fajita Burgers

Fajita

Penne

Prep Time: 4 hrs 30 mins Total Time: 4 hrs 45 mins Servings per Recipe: 6 Calories 360.8 Fat 3.1g Cholesterol 3.8mg Sodium 173.1mg Carbohydrates 77.0g Protein 9.2g

Ingredients 1 lb penne pasta, uncooked 1 lb lean steak 1 1/4 C. tomato juice, divided 1/4 C. lime juice 3 garlic cloves, minced 1/2 tsp ground cumin 1/2 tsp crushed red pepper flakes 1 tsp vegetable oil 1 green bell pepper, seeded and cut into thin strips 1 red bell pepper, seeded and cut into thin

strips 1 yellow bell pepper, seeded and cut into thin strips 1 C. thinly sliced yellow onion 1 C. nonfat sour cream 1 -2 jalapeno pepper, seeded and minced 1 C. shredded reduced-fat cheddar cheese (optional)

Directions 1. Slice the steak diagonally across the grain into 1/4-inch strips. 2. Place steak in zip-top plastic bag with 1/2 C. of the tomato juice, lime juice, garlic, cumin and red pepper flakes. Refrigerate to marinate for at least 4 hours. 3. Cook the pasta according to package's directions. 4. Meanwhile, remove the steak from the bag and discard the excess marinade. 5. Grease a large skillet with the cooking spray. 6. Add oil and heat on high heat and sear the steak for about 3 minutes. 7. Transfer the steak into a bowl and keep warm. 8. Grease the skillet with cooking spray and sauté the pepper strips and onion till crisp tender.Drain well and transfer in a large bowl. 9. Add steak, pepper mixture, sour cream, jalapeño, remaining 3/4 C. of the tomato juice, salt and pepper and toss to coat. 10. Serve immediately with a sprinkle of the shredded reduced-fat Cheddar cheese. Fajita Penne

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MEXICAN

Prep Time: 10 mins

Potato Bake

Total Time: 35 mins Servings per Recipe: 4 Calories 149.6 Fat 7.1g Cholesterol 0.0mg Sodium 6.8mg Carbohydrates 19.9g Protein 2.3g

Ingredients 1 lb potato 2 tbsp canola oil 2 tsp fajita seasoning mix

1 tsp lime juice

Directions 1. Set your oven to 400 degrees F before doing anything else and line a baking dish with the foil paper. 2. Cut the potatoes into cubes. 3. In a large bowl, add the oil, fajita seasoning and lime and mix till a paste forms. 4. Add the cubed potatoes and stir till the potatoes are well coated with the oil mixture evenly. 5. Transfer the potato mixture into the prepared baking dish. 6. Cook in the oven for about 25-30 minutes.

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Mexican Potato Bake

Fajita

Casserole

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 411.7 Fat 12.7g Cholesterol 64.7mg Sodium 118.1mg Carbohydrates 45.0g Protein 27.5g

Ingredients 1 1/2 lbs lean ground beef 2 garlic cloves, minced 1 green bell pepper, coarsely chopped 1 red bell pepper, coarsely chopped 1 lb elbow macaroni 1/2 C. sliced green onion, divided 1 tsp ground cumin 1/8-1/4 tsp cayenne pepper

2 (15 1/2 oz.) jars salsa con queso 1 C. crushed tortilla chips, divided 3/4 C. shredded colby-monterey jack cheese 1 tsp chopped cilantro

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease a 13x9inch baking dish. 2. Heat a large skillet and cook the beef, peppers and garlic till browned completely. 3. Drain the grease from the skillet. 4. Meanwhile cook the macaroni according to package's directions. 5. Drain well. 6. Add the cooked macaroni into the beef mixture with 1/4 C. of the green onions, seasonings, salsa con queso and 1/2 C. of the crushed chips and mix. 7. Transfer the beef mixture into the prepared baking dish. 8. Top with the remaining 1/2 C. of the crushed tortilla chips and remaining 1/4 C. of the green onions. 9. Sprinkle with the cheese and cilantro evenly. 10. Cook in the oven for about 30 minutes.

Fajita Casserole

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ADAKU’S

Yam Fries

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 223.8 Fat 9.8g Cholesterol 7.6mg Sodium 337.4mg Carbohydrates 32.6g Protein 2.0g

Ingredients 2 lbs. sweet potatoes, cut into skinny fries 1 C. good quality mayonnaise, divided

1/4 C. barbecue sauce

Directions 1. Before you do anything, preheat the oven to 425 F. Grease a baking sheet and place it aside. 2. Get a mixing bowl: Combine in it the potatoes with 1/2 C. mayonnaise, a pinch of salt and pepper. 3. Pour the mixture into the baking sheet. Spread it in an even layer. Place them pan in the oven and cook them for 22 min. 4. Stir the potato mix and cook them for an extra 16 min. 5. Get a small mixing bowl: Whisk in it 1/2 C. mayonnaise with 1/4 C. barbeque sauce to make the dip. 6. Serve your sweet potato fries with the BBQ dip. 7. Enjoy.

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Adaku’s Yam Fries

Garden

Turkey Pesto Wraps

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 461.0 Fat 14.1g Cholesterol 14.8mg Sodium 835.2mg Carbohydrates 69.0g Protein 16.4g

Ingredients 1 large tortilla 2 tbsp basil pesto 3 tbsp fat-free cream cheese 3 slices tomatoes 6 slices cucumbers 1/4 C. alfalfa sprout

2 tbsp shredded cheddar cheese 2 tbsp shredded carrots 4 slices deli turkey

Directions 1. Warm the tortilla in a pan for few seconds on each side. Transfer it to a plate. 2. Top it with pesto sauce, followed by cream cheese, tomato, cucumbers, alfalfa sprouts, carrot, turkey, and cheese. 3. Roll your tortilla burrito style then serve it. 4. Enjoy.

Garden Turkey Pesto Wraps

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PICANTE

Bean Wraps

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 2 Calories 871.9 Fat 19.9g Cholesterol 37.7mg Sodium 875.6mg Carbohydrates 136.2g Protein 36.5g

Ingredients 1 (15 1/2 oz.) cans black beans, drained 1/2 C. chopped red bell pepper 1/2 C. chopped yellow bell pepper 3/4 C. cooked long-grain white rice, warm 1/4 C. chopped cilantro 1/4 C. Picante sauce

1 tbsp hot adobo sauce 1/2 tsp ground cumin 3/4 C. shredded Monterey jack cheese 2 10-inch flour tortillas

Directions 1. Place a large saucepan over medium heat. Stir in it the beans for 4 min. 2. Stir in the bell peppers with rice, cilantro, Picante sauce, adobo sauce, cumin, a pinch of salt and pepper. 3. Spoon the mixture into the tortillas and spread them in an even layer. 4. Sprinkle the cheese on top then rolls them tightly. Slice your bean wraps in half then serve them. 5. Enjoy.

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Picante Bean Wraps

Mediterranean

Prep Time: 5 mins

Cheese Wraps

Total Time: 5 mins Servings per Recipe: 1 Calories 333.1 Fat 20.2g Cholesterol 124.3mg Sodium 2207.9mg Carbohydrates 2.4g Protein 33.4g

Ingredients 1 whole wheat sandwich wrap 2 oz. deli roast beef 1-oz chevre cheese 1 tsp light mayonnaise

lettuce tomatoes

Directions 1. 2. 3. 4.

Heat the tortilla in the microwave for few seconds. Transfer it to a serving plate. Top it with a layer of mayo, lettuce, tomato, roast beef, and goat cheese. Roll your tortilla over the filling tightly then serve it. Enjoy.

Mediterranean Cheese Wraps

83

JAPANESE

Spring Roll Wraps

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 1 Calories 187.8 Fat 9.1g Cholesterol 23.0mg Sodium 2054.0mg Carbohydrates 4.9g Protein 22.0g

Ingredients 4 rice paper sheets 25 g vermicelli rice noodles 100 g smoked salmon 1 tsp extra virgin olive oil 1 tbsp capers 2 medium mushrooms, diced 1/2 C. cabbage, diced

1 tbsp soy sauce 1 tbsp sweet chili sauce 1/4 tsp ground black pepper

Directions 1. Prepare the noodles by following the instructions on the package. Drain it. 2. Get a large mixing bowl: Mix in it the noodles with the rest of the ingredients except for the rice paper sheets. 3. Place the filling in the fridge for 12 min. 4. Place a rice sheet in some warm water for 2 min. Drain it and place it on a kitchen towel. 5. Spoon 1/4 of the filling on one side of it. Pull the sides of the sheet over the filling then roll it tightly. 6. Repeat the process with the remaining ingredients. 7. Serve your wraps immediately with your favorite dipping sauce. 8. Enjoy.

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Japanese Spring Roll Wraps

Dijon

Genoa Wraps

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 1 Calories 1104.3 Fat 63.6g Cholesterol 47.2mg Sodium 7971.9mg Carbohydrates 101.4g Protein 44.8g

Ingredients 1 tbsp cider vinegar salt pepper 1/2 medium red onion, sliced 2 small firm avocados, cut in wedges 4 large flour tortillas 4 oz. baby spring greens

6 oz. beef salami, sliced and cut into strips Spread 3 tbsp Dijon mustard 2 tbsp balsamic vinegar 1/4 C. mayonnaise

Directions 1. 2. 3. 4. 5.

Get a mixing bowl: Whisk in it the mustard with vinegar, and mayo. Spread the mixture all over the tortillas leaving the sides empty. Top them with a layer of onion, avocados, salami and spring onions. Season them with some salt. Roll the tortilla over the filling tightly then serve them. Enjoy.

Dijon Genoa Wraps

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PESTO

Tilapia Lettuce Wraps

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 2 Calories 3041.5 Fat 284.2g Cholesterol 177.5mg Sodium 2460.3mg Carbohydrates 84.1g Protein 54.8g

Ingredients 2 -3 tilapia fillets 1 avocado, sliced 16 oz. canola oil 1 head iceberg lettuce Batter 1 tsp Old Bay Seasoning 1 tsp salt 1 tsp black pepper 1 tsp cayenne pepper 1/2 tsp garlic powder 3/4 C. wheat flour 3/4 C. panko breadcrumbs 1 egg

1/2-1 C. water Pesto 1/2 C. roasted red pepper 1/4 C. Greek yogurt 2 garlic cloves 1/2 C. bunch basil 1/2 C. parmesan and pecorino cheese blend 1/2 tsp pepper 1/4 C. olive oil

Directions 1. 2. 3. 4. 5.

To prepare the batter: Get a mixing bowl:: Mix in it the all the batter ingredients. Cut each fish fillet into 3 pieces. Dip them completely in the batter. Place a large deep pan over medium heat. Heat in it 3 inches of oil. Deep fry in it the fish pieces until they become golden brown. Drain them and place them on paper towels to dry. 6. Get a food processor: Place in it all the pepper pesto ingredients. Season them with a pinch of salt. Blend them smooth. 7. Overlap each 2 lettuce leaves on a serving plate. Top them with fried fish followed by avocado and pepper pesto. 8. Serve your open wraps immediately. Enjoy. 86

Pesto Tilapia Lettuce Wraps

Bangkok

Meets Morocco Wraps

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

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

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

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

Bangkok Meets Morocco Wraps

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AMERICAN

Bacon Lettuce and Tomato Wraps

Prep Time: 12 mins Total Time: 12 mins Servings per Recipe: 4 Calories 451.4 Fat 22.2g Cholesterol 41.5mg Sodium 1133.9mg Carbohydrates 39.9g Protein 22.3g

Ingredients 3 C. romaine lettuce leaves, torn 1 medium tomatoes, chopped 1/3 C. turkey bacon, crisply cooked, crumbled 1/4 C. caesar salad dressing

1 1/2 C. Sargento artisan blends shredded parmesan cheese 4 (10 inches) flour tortillas

Directions 1. 2. 3. 4.

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Get a mixing bowl: Stir in it the lettuce, tomato, bacon, salad dressing, and cheese. Divide the mixture between the tortillas. Wrap them in the shape of burritos. Serve your wraps immediately or refrigerate them until ready to serve. Enjoy.

American Bacon Lettuce and Tomato Wraps

Guyanese

Chickpea Wraps

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 200.6 Fat 6.7g Cholesterol 0.0mg Sodium 612.4mg Carbohydrates 30.2g Protein 6.2g

Ingredients 3 tbsp vegetable oil 2 C. onions, diced 5 garlic cloves, minced 1/2 chili pepper, seeded and diced fresh ginger, peeled and minced 3 tbsp curry powder 1 tsp ground cumin 1/4 tsp cayenne 1/4 tsp ground turmeric

1 tsp salt 2 (15 oz.) cans chickpeas, drained and rinsed whole wheat tortilla hot sauce red onion, diced cucumber, diced

Directions 1. Place a deep pan over medium heat. Heat in it the oil. 2. Cook in it the onion for 9 min. Stir in the garlic, chili pepper, and ginger. Cook them for 3 min. 3. Stir in the spices and cook them for 1 min. Stir in the chickpeas with 3 C. of water. 4. Cook them until they start simmering. Lower the heat and let them cook until the mixture becomes thick for about 1 h. 5. Heat the tortilla in the microwave for few seconds. Transfer it to a serving plate. 6. Spoon the chickpea mixture into the tortilla. Top it with some hot sauce, onion, and cucumber. 7. Fold the tortilla over the filling burrito-style then serve it. 8. Enjoy.

Guyanese Chickpea Wraps

89

NO-FRY

Fries

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 171.2 Fat 0.2g Cholesterol 0.0mg Sodium 34.8mg Carbohydrates 37.7g Protein 5.3g

Ingredients 5 large baking potatoes, cut into matchsticks light vegetable oil cooking spray 2 large egg whites

1 tablespoon Cajun spices

Directions 1. Set your oven 400 degrees before doing anything else. 2. Get a casserole dish and coat it with non-stick spray. 3. Get a bowl for your egg whites, and begin to beat them with the Cajun spice. Combine in the potatoes and toss everything evenly. 4. Lay out your coated potatoes in the casserole dish and spread them evenly with space and cook then in the oven on the lowest rack for a time of around 40 mins. 5. Try to flip your potatoes every 7 to 10 mins. 6. Enjoy. 

90

No-Fry Fries

Upper

Venice Fries

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 317.0 Fat 12.2g Cholesterol 1.8mg Sodium 338.3mg Carbohydrates 47.8g Protein 5.5g

Ingredients 5 medium potatoes, scrubbed, cut into wedges 1/2 cup light Italian dressing 3 tablespoons olive oil

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Place you potato wedges into a bowl and toss them with the Italian dressing. 3. Get a casserole dish and coat it liberally with olive oil then place in your wedges and toss them in the oil evenly. 4. Cook everything in the oven for about 50 to 55 mins. Check and flip your potatoes every 10 mins. 5. Enjoy.

Upper Venice Fries

91

A 4TH GRADER’S

Lunch

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 4 Calories 111.8 Fat 0.0g Cholesterol 0.0mg Sodium 71.5mg Carbohydrates 26.1g Protein 2.0g

Ingredients 4 sweet potatoes, skin removed, cut into strips canola oil for deep frying

salt

Directions 1. Get your oil hot in a Dutch oven about 350 degrees. 2. Once the oil is hot, place your potatoes in a bowl and coat them with some salt and toss everything. 3. Begin to fry the potatoes in batches, then place them on a paper towel lined plate to drain. Fry the potatoes for about 3 mins each side or until crispy. 4. Continue for the remaining fries. Let everything drain on the paper towel line plate. 5. Enjoy. 

92

A 4th Grader’s Lunch

Mediterranean Sea French Fries

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 257.9 Fat 9.2g Cholesterol 0.0mg Sodium 14.3mg Carbohydrates 41.5g Protein 4.8g

Ingredients 3 lbs russet potatoes, peeled and cut into thick matchsticks 1/4-1/2 cup Extra Virgin olive oil nonstick spray

salt 1 lemon, to serve

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl and place your potatoes in it. Coat the potatoes with the oil and toss everything to coat them evenly. 3. Get a casserole dish and coat it with some nonstick spray then some olive oil. Evenly space out your potatoes and cook them in the oven for 55 mins and flip them half way. 4. Once the potatoes are done baking coat them with some salt to your liking. Then squeeze the lemon juice over them evenly. 5. Enjoy. 

Mediterranean Sea French Fries

93

2-INGREDIENT

Mexican Fries

Prep Time: 0 mins Total Time: 15 mins Servings per Recipe: 6 Calories 188.3 Fat 4.6g Cholesterol 0.0mg Sodium 529.4mg Carbohydrates 33.6g Protein 3.1g

Ingredients 2 tablespoons taco seasoning 1 26 ounce bags frozen crispy French fries

Directions 1. Place your potatoes in a casserole dish that has been coated with nonstick spray. Place your potatoes in the dish and cook them in the oven at about 425 degrees until they are golden brown and done about 22 to 25 mins. 2. Place your baked fries into a bowl and toss them with the taco seasoning evenly. 3. Enjoy. 

94

2-Ingredient Mexican Fries

French Fries

from Belgium

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 128.3 Fat 0.1g Cholesterol 0.0mg Sodium 10.0mg Carbohydrates 29.1g Protein 3.3g

Ingredients 2 lbs potato, peeled, chopped into matchsticks 2 tsps Herbes de Provence, see appendix salt

oil for deep frying mayo, as dip for serving

Directions 1. Get you oil hot to 300 degrees F. Then once the oil is hot begin to fry your French fries in batches for 7 mins. Then remove them from the oil carefully and let them drain on a paper towel lined plate. 2. Once all the fries have been preliminary cooked increase the heat of the oil to 350 degrees F. Once the oil is hot at the new temperature. 3. Begin to fry them again for 6 more mins. 4. Top the fries with some salt and the Herbes de Provence. Place some mayo on to the side as a dip for the fries. 5. Enjoy. 

French Fries from Belgium

95

HOW TO BAKE

French Fries

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 236 kcal Fat 8.5 g Carbohydrates 35g Protein 6.2 g Cholesterol 4 mg Sodium 1833 mg

Ingredients cooking spray 2 large potatoes, cut into 1/4-inch slices 2 tablespoons vegetable oil 1/4 cup grated Parmesan cheese 1 tablespoon garlic powder

1 tablespoon chopped fresh basil 1 tablespoon salt 1 tablespoon coarsely ground black pepper

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Get a casserole dish and cover it with foil. Coat the foil with some nonstick spray then place your potatoes in a bowl. 3. Cover your potatoes with veggie oil and toss them then combine in the black pepper, parmesan, salt, basil, and garlic powder. Toss everything again to evenly coat the potatoes then layer them into the casserole dish evenly. 4. Cook everything in the oven for 31 to 36 mins or until the fries are golden. 5. Enjoy. 

96

How to Bake French Fries

Louisiana

Creole Fries

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 369 kcal Fat 9.4 g Carbohydrates 65.5g Protein 7.7 g Cholesterol 0 mg Sodium 399 mg

Ingredients 1/4 cup olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon chili powder 1 teaspoon Cajun/Creole 1 teaspoon sea salt

6 large baking potatoes, sliced into thin wedges

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl, combine: sea salt, olive oil, Cajun/creole spice, garlic powder, chili powder, and onion powder. Stir the spice together evenly then combine in the potatoes. 3. Toss everything together evenly then layer it all in a casserole dish spaced out evenly. 4. Cook the fries in the oven for about 30 to 37 mins then flip the potatoes and continue bake them for 8 more mins. 5. Enjoy. 

Louisiana Creole Fries

97

MUSTARD

Pepper Lime Fries

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 269 kcal Fat 11 g Carbohydrates 39.6g Protein 5g Cholesterol 0 mg Sodium 699 mg

Ingredients 4 russet potatoes, peeled and cut into 1/4 inch thick fries 3 tablespoons olive oil 2 tablespoons lime juice 2 cloves garlic, minced 1/2 teaspoon red pepper flakes 1/4 teaspoon cayenne pepper

1 teaspoon chili powder 2 tablespoons spicy brown mustard 1/2 teaspoon ground black pepper 1 teaspoon salt

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl, combine: pepper, olive oil, mustard, lime juice, chili powder, and garlic, cayenne, and pepper flakes. Stir the spices then add in the potatoes and toss everything nicely. 3. Place the fries in a jelly roll pan that has been greased lightly or coated with non-stick spray and cook everything in the oven for 18 mins. Flip the potatoes and continue cooking for 14 more mins or until the potatoes are completely done. 4. Enjoy after topping the fries with salt. 

98

Mustard Pepper Lime Fries

Butter

Lemon Pepper French Fries

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 227 kcal Fat 11.3 g Carbohydrates 29.9g Protein 3g Cholesterol 15 mg Sodium 849 mg

Ingredients 1 32 ounce package frozen French fries 2 1/2 tablespoons lemon pepper 2 tablespoons dried red pepper seasoning 1 tablespoon garlic powder black pepper to taste

2 pinches chili powder 1/4 cup butter

Directions 1. Set your oven to 425 degrees before doing anything else. 2. Coat a baking dish with some nonstick spray then place your potatoes in the dish. Top the potatoes with: chili powder, lemon pepper, garlic powder, red pepper. Toss everything then dot the fries with the butter evenly. 3. Cook everything in the oven for 17 mins flipping the potatoes half way. If the fries are not done cook them for about 7 more mins. 4. Enjoy. 

Butter Lemon Pepper French Fries

99

LOADED

State Fair Fries

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 6 Calories 509 kcal Fat 25.2 g Carbohydrates 351.6g Protein 19.8 g Cholesterol 449 mg Sodium 1484 mg

Ingredients 1 32 ounce package frozen seasoned French fries 2 tablespoons cornstarch 2 tablespoons water 2 cups low-fat milk 1 tablespoon margarine

8 slices American cheese, cut into pieces 1 15 ounce can chili without beans such as Hormel, or vegetarian chili for meatless

Directions 1. Cook your fries in the oven for about 25 mins until they are golden brown at 350 degrees. 2. Get a small bowl and combine your water and cornstarch evenly. 3. Get a saucepan with the margarine and milk boiling while whisking then set the heat to low and stir in the cornstarch mix into the milk mix. Set the heat to a medium level and continue heat the mix until it becomes thick while stirring. 4. Combine in the cheese slices and stir the mix until everything is melted. Then heat your chili in a separate pot. 5. Once the milk mix is done and the chili as well top your fries with the chili and cheese and serve. 6. Enjoy.

100

Loaded State Fair Fries

Rustic

Windmill Fries

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 2 Calories 310 kcal Fat 12.8 g Carbohydrates 45.5g Protein 5.4 g Cholesterol 15 mg Sodium 497 mg

Ingredients 4 medium Yukon Gold potatoes, wedges 1 tablespoon butter 1 tablespoon olive oil, or more to taste 2 cloves garlic, minced

1/2 teaspoon Fine Sea Salt 1 teaspoon ground black pepper

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get your garlic, olive oil, and butter heating in a pot then combine in the salt and pepper. Stir everything evenly then coat the wedges evenly with the garlic sauce. 3. Place everything into a casserole dish evenly dispersed and for 40 mins cook the fries in the oven. 4. Enjoy. 

Rustic Windmill Fries

101

ITALIAN

Feast Fries

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 99 kcal Fat 3.6 g Carbohydrates 15.9g Protein 1.6 g Cholesterol 0 mg Sodium 153 mg

Ingredients olive oil cooking spray 4 russet potatoes 1 tablespoon olive oil 1 tablespoon chopped fresh rosemary 1 1/2 teaspoons dried thyme leaves 1 teaspoon garlic powder 1/2 teaspoon dried oregano leaves

1/2 teaspoon dried parsley 1/2 teaspoon ground sage 1/2 teaspoon cracked black pepper 1/4 teaspoon salt

Directions 1. Coat a casserole dish or jelly roll pan with nonstick spray then set your oven to 425 degrees before doing anything else. 2. Get a bowl for your potatoes and place a towel over the bowl or some plastic wrap and cook everything in the microwave for 5 mins with a high level of heat. Let the potatoes lose their heat then slice each one into wedges. 3. Get a 2nd bowl for your cut potatoes and coat them with the olive oil and toss them. Layer the potatoes on the jelly roll pan or casserole dish and cook them with the oven for 12 mins then coat them some nonstick spray and cook them for 14 more mins. 4. Get a small dish and combine: salt, rosemary, pepper, thyme, sage, parsley, garlic powder, and oregano. 5. Top your potatoes with the spice mix while they are still hot and toss them. 6. Enjoy. 

102

Italian Feast Fries

Curried

Wedges

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 162 kcal Fat 4.1 g Carbohydrates 28.5g Protein 3.8 g Cholesterol < 1 mg Sodium < 322 mg

Ingredients 6 potatoes, cut into wedges 2 tablespoons vegetable oil 2 tablespoons shredded Parmesan cheese 2 teaspoons curry powder 1 teaspoon paprika

1 teaspoon salt 1/2 teaspoon garlic powder

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Coat a jelly roll pan with nonstick spray. 3. Get a bowl, combine: garlic powder, veggie oil, salt, parmesan, paprika, and curry. Toss everything evenly to coat the potatoes layer everything into the pan. 4. Cook the wedges in the oven for about 14 mins then flip them and continue cooking for 10 more mins. 5. Enjoy. 

Curried Wedges

103

SEASONED FRIES

with Flash Freezing

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 1 Calories 0.0 Fat 0.0g Cholesterol 0.0mg Sodium 0.0mg Carbohydrates 0.0g Protein 0.0g

Ingredients potato, skin removed, cut into strips olive oil creole seasoning,

Directions 1. Set your oven to 425 degrees before doing anything else. 2. Get a resealable plastic bag and place your cut potatoes into the plastic bag. Pour in some olive oil and also some creole seasoning liberally. 3. Shake your potatoes in the bag to evenly coat them with oil and spices. 4. Lay out all your potatoes in a casserole dish. Once all the potatoes have been laid into the dish and oven has reached its proper temperature. Bake the fries in the oven for about 20 to 30 mins until they are just completely cooked. 5. Let the fries and dish lose their heat and reach room temperature then place all the fries and the dish itself into the freezer to flash freeze your fries. 6. Once everything is frozen remove the fries from the freezer and carefully place everything into resealable bags for storage or large Tupperware. 7. When you like some fries, remove a serving from the freezer and reheat them in the oven at 425 degrees for about 17 mins. 8. Enjoy.  NOTE: In this recipe we flash freeze our fries after cooking them. There are two benefits to flash freezing 1. Our fries will last a long time in the freezer frozen and 2. Cooking the fries then freezing them and re cooking them will increase the flavor.

104

Seasoned Fries with Flash Freezing