Weeknight Dinners: Discover Delicious Weeknight Dinners with over 50 Delicious Dinner Recipes [2 ed.]

Table of contents :
Table of Contents
Coconut Chili Soup
Tucson Chili
Spicy Honey Lamb
Cilantro and Tomato Pasta
Mexican Mushroom Chili
3-Ingredient Mesa Steaks
Easy Southwest Ribs
Mesa Shrimp and Rice
Spicy Puebla Wontons
Cilantro Dijon Chicken Cutlets
Ranch Style Chili
Maria's 6-ingredient Chili
Full Mesa Dinner
Caribbean Coconut Curry
North Indian Inspired Curry
How to Make Tikka Masala
Bangkok City Curry
Pineapple Pepper Curry
Cape Malay Chicken Curry
Anjali’s Carrot and Zucchini Curry
Sweet Pineapple and Apricot Chicken Stir Fry
Ginger Chicken Stir Fry
Scallion Mushroom Chicken Stir Fry
Honey Chicken Stir Fry
Spicy Mustard Chicken Stir Fry
Popping Teriyaki Chicken Stir Fry
Classic Paprika Chicken Fry
Teriyaki Chicken Stir Fry with Noodles
Grilled Chicken Stir Fry Linguine
Tangerine Chicken Stir Fry
Basmati Chicken Stir Fry Spears
Beachy Chicken Stir Fry
Fried Teriyaki Chicken Rice
Italian Pizza Burger
Canadian Center Burgers
Sharp Mayo Burgers
Grilled Cheese Burger
Summer Soy Burgers
Provolone Caps Burgers
Crunchy Cheddar Bean Burgers
Barbecue Cheddar Burgers
Sloppy Joes Windy City Style
5-Ingredient Chicago Penne Pesto
Chicago Mac and Cheese
Chicago Corn Casserole
Chicago Monday Minestrone
Chicago Chicken Cutlet
Windy City Chicago Hot Dogs
Alternative Chicago Hot Dogs
Classical Alfredo
Easy Italian Parmigiana
Classical Spanish Beef Patties
Pastelon
Bistec Encebollao
Fried Chicken with White Sauce

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Weeknight Dinners Discover Delicious Weeknight Dinners with over 50 Delicious Dinner Recipes

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Table of Contents Coconut Chili Soup 7 Tucson Chili 10 Spicy Honey Lamb 11 Cilantro and Tomato Pasta 13 Mexican Mushroom Chili 15 3-Ingredient Mesa Steaks 16 Easy Southwest Ribs 17 Mesa Shrimp and Rice 20 Spicy Puebla Wontons 21 Cilantro Dijon Chicken Cutlets 22 Ranch Style Chili 23 Maria's 6-ingredient Chili 24 Full Mesa Dinner 25 Caribbean Coconut Curry 26 North Indian Inspired Curry 27 How to Make Tikka Masala 30 Bangkok City Curry 31 Pineapple Pepper Curry 32 Cape Malay Chicken Curry 33 Anjali’s Carrot and Zucchini Curry 34 Sweet Pineapple and Apricot Chicken Stir Fry 35 Ginger Chicken Stir Fry 36 Scallion Mushroom Chicken Stir Fry 37

Honey Chicken Stir Fry 40 Spicy Mustard Chicken Stir Fry 41 Popping Teriyaki Chicken Stir Fry 42 Classic Paprika Chicken Fry 43 Teriyaki Chicken Stir Fry with Noodles 44 Grilled Chicken Stir Fry Linguine 45 Tangerine Chicken Stir Fry 46 Basmati Chicken Stir Fry Spears 50 Beachy Chicken Stir Fry 51 Fried Teriyaki Chicken Rice 52 Italian Pizza Burger 53 Canadian Center Burgers 54 Sharp Mayo Burgers 55 Grilled Cheese Burger 56 Summer Soy Burgers 57 Provolone Caps Burgers 60 Crunchy Cheddar Bean Burgers 61 Barbecue Cheddar Burgers 62 Sloppy Joes Windy City Style 63 5-Ingredient Chicago Penne Pesto 64 Chicago Mac and Cheese 65 Chicago Corn Casserole 66 Chicago Monday Minestrone 67 Chicago Chicken Cutlet 69 Windy City Chicago Hot Dogs 72

Alternative Chicago Hot Dogs 73 Classical Alfredo 74 Easy Italian Parmigiana 75 Classical Spanish Beef Patties 76 Pastelon 77 Bistec Encebollao 78 Fried Chicken with White Sauce 79

Coconut

Chili Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 340 kcal Fat 12.8 g Carbohydrates 53.3g Protein 6.3 g Cholesterol 0 mg Sodium 968 mg

Ingredients 3 sweet potatoes, peeled and chopped 2 C. beef broth 1 C. unsweetened coconut milk 1 small shallot, minced 2 tbsp grade B maple syrup

2 tsp curry powder 1 tsp sea salt 1 tsp chili powder 1 tsp Spanish smoked paprika

Directions 1. In a large pan, add the sweet potatoes and beef broth on medium-high heat and cook for about 5-10 minutes. 2. With a potato masher, mash the sweet potatoes into the broth. 3. I the pan, add the coconut milk, shallot, maple syrup, curry powder, salt, chili powder and paprika and cook for about 5-10 minutes, stirring occasionally. 4. Reduce the heat to low and with a hand blender, blend the soup till smooth. 5. Serve hot.

Coconut Chili Soup

7

TUCSON

Chili

Prep Time: 20 mins Total Time: 12 hrs 30 mins Servings per Recipe: 8 Calories 392 kcal Fat 8.3 g Carbohydrates 53g Protein 27.4 g Cholesterol 42 mg Sodium 1139 mg

Ingredients 1 lb ground beef 1 lb. dried pinto beans 1 lb. -lean ground beef 2 large sweet onions, diced 3 C. diced celery 3 carrots, peeled and diced 6 cloves garlic, minced 2 red bell peppers, diced 4 jalapeno peppers, seeded and minced 2 Anaheim peppers, seeded and diced 2 poblano peppers, seeded and diced 1 quart diced tomatoes

2 tbsp guajillo chile powder 1 1/2 tbsp ground cumin 1 tsp dried oregano 1 tsp ground coriander 1/4 tsp ground cinnamon 2 tbsp hot pepper sauce 1 tbsp beef bouillon granules water, as needed 2 tsp salt

Directions 1. In a large container, add the pinto beans and enough cool water to cover with several inches and keep aside for about 8 hours to overnight. 2. Heat a large pan on medium-high heat and cook the beef for about 7-10 minutes. 3. Drain the excess grease from the pan. 4. Drain the pinto beans and transfer into the pan. 5. Add the onions, celery, carrots, garlic, red bell peppers, jalapeño peppers, Anaheim peppers, poblano peppers, diced tomatoes, guajillo chile powder, cumin, oregano, coriander, cinnamon, hot pepper sauce and enough water. 6. Reduce the heat to medium-low and simmer for about 3 hours. 7. Stir in the beef granules and simmer for about 1-3 hours. 8. Season with the salt and serve

10

Tucson Chili

Spicy

Honey Lamb

Prep Time: 45 mins Total Time: 2 hrs 45 mins Servings per Recipe: 4 Calories 616 kcal Fat 18.4 g Carbohydrates 82.9g Protein 39.1 g Cholesterol 86 mg Sodium 1135 mg

Ingredients 2 tbsp olive oil 4 lamb shanks 1 onion, chopped 2 cloves garlic, minced 2 dried ancho chiles - chopped, stemmed and seeded 2 C. chicken broth 4 C. tomato puree 1 tsp ground cumin 1 bay leaf

salt and pepper to taste 6 dried ancho chiles, stemmed and seeded 4 C. boiling water 1/2 C. honey 1 tsp grated orange zest 1 C. plain yogurt 2 tbsp chopped fresh cilantro salt to taste

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees F before doing anything else. In a large Dutch oven, heat the oil and sear the shanks till browned from all sides. Transfer the shanks into a bowl and keep aside. In the same pan, sauté the onion and garlic for about 2-3 minutes. Stir in 2 ancho chilies, tomatoes, chicken stock, cumin, bay leaf, salt and pepper and bring to a gentle boil. 6. Add the shanks and stir to combine. 7. Cover the pan and transfer into the oven. 8. Cook in the oven for about 2-2 1/2 hours. 9. For the glaze in a bowl, soak 6 ancho chilies in the boiling water for about 10 minutes. 10. In a food processor, add the chilies, 1 C. of the water, honey and orange zest and pulse till smooth. 11. For the topping in a small bowl, mix together the yogurt, cilantro and salt. 12. Cover the bowl and refrigerate till serving. Spicy Honey Lamb

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13. Remove the shanks from the Dutch oven and place into a greased roasting pan. 14. Now, set your oven to 400 degrees F. 15. Spread the glaze over the shanks and cook in the oven for about 6-10 minutes. 16. Transfer the shanks into the large serving plates alongside the tomato base. 17. Serve with a topping of the yogurt mixture.

12

Cilantro

and Tomato Pasta

Prep Time: 45 mins Total Time: 1 hr Servings per Recipe: 4 Calories 540 kcal Fat 27.5 g Carbohydrates 59.7g Protein 15.1 g Cholesterol 138 mg Sodium 484 mg

Ingredients 1 tbsp olive oil 3 ancho chiles, stemmed and seeded 4 cloves unpeeled garlic 2 eggs 2 C. all-purpose flour 1/2 tsp salt 1 bunch chopped fresh cilantro 3 tomatillos, husked and chopped 1/2 jalapeno pepper, seeded and chopped

1/2 C. cream cheese, softened 1/2 C. sour cream 1/4 C. chicken stock 1 tbsp olive oil 1/2 tsp ground cumin salt and pepper to taste

Directions 1. In a skillet, heat 1 tbsp of the olive oil on medium-high heat and cook the ancho chiles and 4 unpeeled garlic cloves till begin to pop from both sides. 2. Transfer the chiles in a bowl of warm water and soak for about 30 minutes. 3. Cook the garlic for about 15 minutes, flipping occasionally. 4. Remove from the skillet and keep aside to cool. 5. Peel the garlic cloves. 6. In a food processor, add chiles, 2 roasted garlic cloves and eggs and pulse till smooth. 7. Place the flour and 1/2 tsp of the salt onto a clean surface and mix. 8. Make a well in the center of the flour mixture. 9. Add the egg mixture and with a fork, mix till a dough is formed. 10. With your hands, knead the dough for about 5 minutes. 11. Prepare the fettuccini according to your pasta machine's directions. 12. Arrange the fettuccine flat onto a lightly floured surface for about 15 minutes. 13. In a food processor, add remaining 2 garlic cloves, cilantro, tomatillos, jalapeño pepper, Cilantro and Tomato Pasta

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cream cheese, sour cream, chicken stock, 1 tbsp of the olive oil, cumin, salt and pepper and pulse till smooth. 14. Transfer the mixture into a pan on low heat and cook till heated completely. 15. In a large pan of the lightly salted boiling water, cook the fettuccini for about 2-3 minutes. 16. Drain well. 17. Divide the fettuccini into serving plates and serve with a topping of the sauce.

14

Mexican

Mushroom Chili

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 457.5 Fat 12.4g Cholesterol 59.7mg Sodium 914.7mg Carbohydrates 59.9g Protein 33.4g

Ingredients 1 lb ground turkey 8 oz. mushrooms, sliced 2 (4 oz.) cans chopped green chilies 1 tbsp garlic, chopped 12 oz. tomato paste 3 (15 oz.) cans great northern beans, drained and rinsed 7 oz. sun-dried tomatoes packed in oil, drained and coarsely chopped 1 tsp dried thyme 1 tsp dried basil

1 tsp chili powder 1 tsp ground cumin 1 tsp cayenne pepper 1 tsp dried oregano 1 tsp paprika 3/4 tsp salt chopped fresh cilantro ( to garnish)

Directions 1. Heat a large nonstick skillet on medium-high heat and cook the turkey, mushrooms, chilies and garlic for about 10 minutes, stirring occasionally. 2. In a large pan, add the cooked turkey mixture, tomato paste, beans 6 C. of the water, sun dried tomatoes and all spices and bring to boil. 3. Reduce the heat to medium and simmer, uncovered for about 20 minutes, stirring occasionally. 4. Remove from the heat and keep aside for about 15 minutes before serving. 5. Serve with a garnishing of the cilantro.

Mexican Mushroom Chili

15

3-INGREDIENT

Mesa Steaks

Prep Time: 5 mins Total Time: 8 hrs 15 mins Servings per Recipe: 6 Calories 205 kcal Fat 11.7 g Carbohydrates 4.2g Protein 18.2 g Cholesterol 34 mg Sodium 330 mg

Ingredients 2 tbsp olive oil 2 (7 oz.) cans chipotle peppers 2 lb. flank steak

Directions 1. In a blender, add the olive oil and chipotle peppers and pulse till smooth. 2. Coat the flank steak with the oil mixture generously and refrigerate to marinate for overnight. 3. Set your grill for medium-high heat and lightly, grease the grill grate. 4. Cook the flank steak on the grill for about 5 minutes per side.

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3-Ingredient Mesa Steaks

Easy

Southwest Ribs

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 12.8 Fat 0.2g Cholesterol 0.0mg Sodium 2.5mg Carbohydrates 3.1g Protein 0.4g

Ingredients 1 lime, juice of 1 tsp minced garlic 1 tsp dried oregano 1 tsp ground cumin 1 (7 oz.) cans chipotle chiles in adobo

2 lb. top sirloin steaks salt and pepper

Directions 1. Chop the chile peppers finely. 2. With a sharp knife, pierce the steaks several times and season with the salt and pepper to taste. 3. In a large bowl, mix together the lime juice, garlic, oregano, cumin, chile peppers and some adobo sauce. 4. add the steaks and coat with the marinade generously 5. Refrigerate, covered for about 1-2 hours. 6. Set your outdoor grill for high heat and lightly, grease the frill grate. 7. Cook the steak on the grill till desired doneness.

Easy Southwest Ribs

17

MESA

Shrimp and Rice

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 1483.8 Fat 18.5g Cholesterol 477.9mg Sodium 4745.2mg Carbohydrates 262.2g Protein 78.5g

Ingredients 4 C. water 5 whole tomatoes 2 medium red onions, divided 6 garlic cloves 1 (14 oz.) canned chipotle peppers 24 oz. ketchup 1 tsp salt

2 tbsp canola oil 2 lb. shrimp, shelled and deveined 1/2 tsp garlic salt 10 C. cooked white rice

Directions 1. In a large pan, add the water, tomatoes, half an onion and garlic cloves on high heat and bring to a boil. 2. Reduce heat and simmer till the tomatoes become soft. 3. Remove from the heat and keep aside to cool for about 2 minutes. 4. In a blender, add the chipotle, ketchup and salt and pulse for at least 30 seconds. 5. Mince the remaining 1 1/2 of the onions. 6. In a large sauté pan, heat the oil on medium-high heat and sauté the onion till golden brown. 7. Stir in the shrimp and garlic salt and cook for about 2 minutes. 8. Place the sauce over the shrimp and simmer for about 5-8 minutes. 9. Serve the shrimp mixture over the rice.

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Mesa Shrimp and Rice

Spicy

Puebla Wontons

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 18 Calories 169.5 Fat 5.8g Cholesterol 25.6mg Sodium 269.7mg Carbohydrates 18.9g Protein 9.5g

Ingredients 1 lb ground beef 1/2 C. chopped onion 1 (15 oz.) cans refried beans 2/3 C. shredded cheddar cheese 2 tbsp picante sauce

1 tsp chili powder 1/4 tsp ground cumin 1 (1 lb) package wonton skins oil ( for deep frying)

Directions 1. Heat a large skillet on and cook the beef and onion till browned completely. 2. Drain the excess grease from the skillet and transfer the beef mixture into a bowl. 3. In the bowl of the beef mixture, add the beans, cheese, picante sauce, chili powder and cumin and mix well. 4. Refrigerate for about 1 hour. 5. Arrange won-ton skin onto a plate with 1 point toward you. 6. Place a tsp of the mixture over the center of the skin. 7. Fold the bottom point over and tuck under filling. 8. Fold the side corners over to form an envelope. 9. Fold over top corner and with wet fingers, moisten the point to seal. 10. Repeat with the remaining skins and beef mixture. 11. In a deep skillet, heat the oil to 400 degrees F and fry the Wontons in batches for about 2 minutes. 12. Serve immediately.

Spicy Puebla Wontons

21

CILANTRO

Dijon Chicken Cutlets

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 173.0 Fat 6.1g Cholesterol 83.1mg Sodium 399.1mg Carbohydrates 2.8g Protein 25.7g

Ingredients 4 boneless skinless chicken breast halves 1 tbsp Dijon mustard 1 tbsp butter 1/2 C. prepared salsa

2 tbsp fresh lime juice 1/4 C. chopped fresh cilantro

Directions 1. Arrange each chicken breast between 2 plastic wrap sheets and with a meat mallet, pound into 1/2-inch thickness. 2. Spread mustard over each breast. 3. In a large skillet, melt the butter on medium heat and cook the chicken for about 3-4 minutes per side. 4. Stir in the salsa and lime juice and simmer, uncovered for about 6-8 minutes. 5. Serve with a sprinkling of the cilantro.

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Cilantro Dijon Chicken Cutlets

Ranch Style Chili

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 298.0 Fat 20.3g Cholesterol 78.2mg Sodium 883.8mg Carbohydrates 8.0g Protein 21.5g

Ingredients 2 lb. ground chuck 1 C. chopped onion 1 garlic clove, minced 1 1/2 tsp salt 1 tsp paprika 1 tsp oregano

3/8 C. chili powder 1 (15 oz.) cans tomato sauce 2 C. water 1 (16 oz.) cans ranch-style pinto beans

Directions 1. Heat a large pan on and cook the beef, onion, garlic and seasonings till browned completely. 2. Stir in the remaining ingredients and simmer for at least 1 hour.

Ranch Style Chili

23

MARIA'S

6-ingredient Chili

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 328.6 Fat 4.8g Cholesterol 56.6mg Sodium 142.8mg Carbohydrates 45.5g Protein 30.4g

Ingredients 3 boneless skinless chicken breasts 1 (14 1/2 oz.) cans diced tomatoes ( with peppers and onions) 1 (15 oz.) cans black beans, drained and rinsed

1 tbsp chili powder 1 (15 oz.) cans corn, drained 1/4 C. fresh cilantro, chopped

Directions 1. Cut the chicken into 1/2-inch chunks. 2. In a medium pan, mix together the chicken, undrained tomatoes and chili powder on medium heat and cook for about 5 minutes. 3. Add the remaining ingredients and simmer for about 5-7 minutes.

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Maria's 6-ingredient Chili

Full

Mesa Dinner (Monterey Macaroni)

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 593.0 Fat 16.0g Cholesterol 18.4mg Sodium 592.4mg Carbohydrates 91.0g Protein 26.7g

Ingredients 2 tbsp olive oil 1 medium yellow onion, chopped 1 medium green bell pepper, chopped 2 garlic cloves, minced 2 tbsp chili powder 1/2 tsp ground cumin 1 (16 oz.) cans kidney beans, drained and rinsed

1 (10 oz.) frozen whole kernel corn, thawed 2 (16 oz.) cans low-tomatoes, with liquid and chopped 1 (8 oz.) packages macaroni, uncooked 1 (4 oz.) packages low-fat Monterey jack cheese, shredded

Directions 1. In a large pan of the lightly salted boiling water, prepare the macaroni according to the package's directions. 2. Drain well and transfer into a bowl. 3. In a large skillet, heat the oil on medium-high heat and sauté the onion, green pepper, garlic, chili powder and cumin for about 5 minutes. 4. Add the kidney beans, corn and tomatoes with liquid and bring to a boil. 5. Reduce the heat to low and simmer for about 15 minutes, stirring occasionally. 6. Transfer the beans mixture into the bowl of the cooked macaroni and toss to coat well. 7. Serve with a sprinkling of the Monterey jack cheese.

Full Mesa Dinner

25

CARIBBEAN

Coconut Curry

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 375 kcal Fat 20.9 g Carbohydrates 16.7g Protein 32.2 g Cholesterol 78 mg Sodium 807 mg

Ingredients 2 lb. boneless skinless chicken breasts, cut into 1/2-inch chunks 1 tsp salt and pepper, or to taste 1 1/2 tbsp vegetable oil 2 tbsp curry powder 1/2 onion, thinly sliced 2 cloves garlic, crushed

1 (14 oz.) can coconut milk 1 (14.5 oz.) can stewed, diced tomatoes 1 (8 oz.) can tomato sauce 3 tbsp sugar

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

Season the chicken pieces with the salt and pepper evenly. In a large skillet, heat the oil and curry powder on medium-high heat for about 2 minutes. Stir in the onions and garlic and sauté for about 1 minute. Add the chicken and gently, stir to combine with the curry oil. Reduce the heat to medium and cook for about 7-10 minutes. Stir in the coconut milk, tomatoes, tomato sauce and sugar and simmer, covered for about 30-40 minutes, stirring occasionally.

26

Caribbean Coconut Curry

North Indian

Prep Time: 20 mins

Inspired Curry

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

Ingredients

Directions

2 lb. skinless, boneless chicken breast halves 2 tsp salt 1/2 C. cooking oil 1 1/2 C. chopped onion 1 tbsp minced garlic 1 1/2 tsp minced fresh ginger root 1 tbsp curry powder 1 tsp ground cumin 1 tsp ground turmeric 1 tsp ground coriander 1 tsp cayenne pepper 1 tbsp water 1 (15 oz.) can crushed tomatoes 1 C. plain yogurt 1 tbsp chopped fresh cilantro 1 tsp salt 1/2 C. water 1 tsp garam masala 1 tbsp chopped fresh cilantro 1 tbsp fresh lemon juice

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

North Indian Inspired Curry

27

HOW TO MAKE

Tikka Masala

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

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

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

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

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How to Make Tikka Masala

Bangkok City Curry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 472 kcal Fat 40.9 g Carbohydrates 14.6g Protein 27.1 g Cholesterol 57 mg Sodium 935 mg

Ingredients 1 lb. skinless, boneless chicken breast halves - cut into 1 inch cubes 1 tbsp dark soy sauce 1 tbsp all-purpose flour 2 tbsp cooking oil 2 tbsp green curry paste, see appendix 2 green onions with tops, chopped 3 cloves garlic, peeled and chopped

1 tsp fresh ginger, peeled and finely chopped 2 C. coconut milk 1 tbsp fish sauce 1 tbsp dark soy sauce 2 tbsp white sugar 1/2 C. cilantro leaves, for garnish

Directions 1. Coat the chicken with 1 tbsp of the dark soy sauce and then with the flour evenly. 2. In a large skillet, heat the oil on medium-high heat and cook the chicken cubes for about 5 minutes. 3. Transfer the chicken into a plate. 4. In the same skillet, sauté the curry paste on medium heat for about 1 minute. 5. Add the green onions, garlic and ginger and sauté for about 2 minutes. 6. Add the cooked chicken and stir to coat with the curry mixture. 7. Stir in the coconut milk, fish sauce, 1 tbsp of the soy sauce and sugar and simmer for about 20 minutes. 8. Serve with a garnishing of the cilantro leaves.

Bangkok City Curry

31

PINEAPPLE

Pepper Curry

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

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

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

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

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

Pineapple Pepper Curry

Cape Malay

Chicken Curry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 600 kcal Fat 33.4 g Carbohydrates 13.4g Protein 64.4 g Cholesterol 199 mg Sodium 452 mg

Ingredients 1 tbsp olive oil 1 onion, chopped 2 cloves garlic, peeled and chopped 1 bay leaf 1 (14.5 oz.) can whole peeled tomatoes, drained 2 tsp curry powder 1/8 tsp salt

1 (2 to 3 lb.) whole chicken, bones and skin removed, cut into pieces 1 (14 oz.) can unsweetened coconut milk 1 lemon, juiced

Directions 1. In a large, heavy skillet, heat the olive oil on medium heat and sauté the onion, garlic and bay leaf till browned lightly. 2. Stir in the tomatoes, curry powder and salt and cook for about 5 minutes. 3. Stir in the chicken and cook for about 15-20 minutes. 4. Reduce the heat to low. 5. Slowly, add the coconut milk, stirring continuously during the period of about 10 minutes. 6. Stir in the lemon juice and serve immediately.

Cape Malay Chicken Curry

33

ANJALI’S

Carrot and Zucchini Curry

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 271 kcal Fat 15.8 g Carbohydrates 11.2g Protein 25.4 g Cholesterol 59 mg Sodium 147 mg

Ingredients 2 tsp olive oil 1 lb. skinless, boneless chicken breast halves - cut into thin strips 1 tbsp Thai red curry paste, see appendix 1 C. sliced halved zucchini 1 red bell pepper, seeded and sliced into strips

1/2 C. sliced carrots 1 onion, quartered then halved 1 tbsp cornstarch 1 (14 oz.) can light coconut milk 2 tbsp chopped fresh cilantro

Directions 1. In a large skillet, heat the oil on medium-high heat and cook the chicken pieces for about 3 minutes. 2. Stir in the curry paste, zucchini, bell pepper, carrot and onion and cook for a few minutes. 3. In a bowl, dissolve the cornstarch in the coconut milk. 4. Stir the cornstarch mixture in the curry and bring to a boil. 5. Reduce the heat to medium heat and simmer for about 1 minute. 6. Stir in the cilantro and serve immediately.

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Anjali’s Carrot and Zucchini Curry

Sweet Pineapple

and Apricot Chicken Stir Fry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 6 Calories 220 kcal Fat 6.6 g Carbohydrates 23.2g Protein 18.7 g Cholesterol 43 mg Sodium 529 mg

Ingredients 1 (15 oz) can apricot halves, drained and chopped, juice reserved 2 tbsp soy sauce 1 tbsp cornstarch 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp crushed red pepper flakes 2 tbsp vegetable oil

1 tbsp minced fresh ginger root 1 lb skinless, boneless chicken breast meat cut into strips 1 (16 oz) package frozen stir-fry vegetables, thawed 1 (8 oz) can pineapple chunks, drained 3 green onion, sliced

Directions 1. Get a mixing bowl: Mix in it the apricot juice, soy sauce, cornstarch, garlic powder, onion powder, and red pepper flakes. Add the cornstarch and mix them well to make the sauce. 2. Place a large wok or skillet over medium heat. Heat the oil in it. Add the ginger and cook it for 15 sec. Stir in the chicken and cook it for 8 min. 3. Add the veggies and cook them for 6 to 8 min. Add the apricots, pineapple chunks, and sauce. Cook the stir fry for 2 min. Fold in the green onion then serve it warm. 4. Enjoy.

Sweet Pineapple and Apricot Chicken Stir Fry

35

GINGER

Chicken Stir Fry

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 222 kcal Fat 10.5 g Carbohydrates 10.7g Protein 20.7 g Cholesterol 55 mg Sodium 389 mg

Ingredients 3 skinless, boneless chicken breast halves 1 (2 inch) piece fresh ginger root 2 tbsp coconut oil

2 1/2 tsp pressed garlic 1/3 C. hoisin sauce

Directions 1. Cut the chicken breasts into strips and place them aside. Remove the peel of the ginger root and grate it. 2. Place a large skillet over medium heat. Heat the coconut oil in it. Add the garlic with ginger and cook them for 30 sec. 3. Stir in the chicken with hoisin sauce and cook them for 8 min. Serve your stir fry warm. 4. Enjoy.

36

Ginger Chicken Stir Fry

Scallion

Mushroom Chicken Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 256 kcal Fat 7.7 g Carbohydrates 16.5g Protein 31.1 g Cholesterol 70 mg Sodium 614 mg

Ingredients 1 lemon 1/2 C. reduced sodium chicken broth 3 tbsp reduced-sodium soy sauce 2 tsp cornstarch 1 tbsp canola oil 1 lb boneless skinless chicken breasts, trimmed and cut into 1-inch pieces 10 oz mushrooms, halved or quartered

1 C. diagonally sliced carrots (1/4-inch thick) 2 C. snow peas, stem and strings removed 1 bunch scallions, cut into 1-inch pieces, white and green parts divided 1 tbsp chopped garlic

Directions 1. Reserve 1 tbsp of grated lemon zest from the lemon. 2. Get a mixing bowl: Whisk in it 3 tbsp of the juice with broth, soy sauce and cornstarch. 3. Place a wok or pan over medium heat. Heat the oil in it. Brown in it the chicken for 6 min. Drain it and place it aside. 4. Stir in the mushroom with carrot and cook them for 6 min. Stir in the snow peas, scallion whites, garlic and lemon zest. Cook them for 30 sec. 5. Stir in the lemon juice mix and cook them for 4 min until the sauce becomes thick. Stir in the scallions with cooked chicken. Cook them for 3 min then serve it warm. 6. Enjoy.

Scallion Mushroom Chicken Stir Fry

37

HONEY

Chicken Stir Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 5 Calories 720 kcal Fat 40.3 g Carbohydrates 35g Protein 52.6 g Cholesterol 347 mg Sodium 290 mg

Ingredients 1/3 C. sweetened condensed milk 1/3 C. mayonnaise 1 tsp white sugar 2 tsp white vinegar 2 lb skinless, boneless chicken breast halves - diced

2 tsp honey 6 eggs, beaten 1 C. all-purpose flour 1/3 C. canola oil

Directions 1. Get a small mixing bowl: Whisk in it the condensed milk, mayonnaise, sugar, vinegar, and honey to make the sauce. Place it aside. 2. Get a large mixing bowl: Toss in it the chicken with eggs. Drain the chicken dices and dust them with the flour. 3. Place a large work or pan over medium heat. Heat the oil in it. Brown in it the chicken for 3 min. Add the sauce and cook them for 17 min until the chicken is cooked and the sauce is thick. 4. Serve your stir fry warm. 5. Enjoy.

40

Honey Chicken Stir Fry

Spicy

Mustard Chicken Stir Fry

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 584 kcal Fat 15.5 g Carbohydrates 95g Protein 17.9 g Cholesterol 40 mg Sodium 769 mg

Ingredients 4 C. water 1/4 tsp salt 2 tbsp butter 3 dried red chiles, broken into several pieces 2 C. uncooked white rice 1 tbsp sesame oil 2 garlic cloves, minced 2 tbsp soy sauce, divided 1 skinless, boneless chicken breast half, diced 1 tsp dried basil

1 tsp ground white pepper 1/2 tsp dry ground mustard 1 pinch ground turmeric 1 tbsp butter 1 1/2 C. broccoli florets 1 C. diced green bell pepper 1 C. diced red bell pepper 1/2 C. diced onion 1 tsp lemon juice

Directions 1. Place a medium saucepan over medium heat. Stir in it the water, salt, 2 tbsp butter, and red chili peppers. Cook them until they start boiling. 2. Add the rice and put on lid. Cook it for 22 min over medium heat while stirring it from time to time. 3. Place a large pan over medium heat. Heat the oil in it. Cook in it the garlic for 2 min. 4. Stir in the half of the soy sauce with chicken, basil, white pepper, dry mustard, and turmeric with garlic. Cook them for 9 min. Stir in the remaining soy sauce. 5. Place another pan or skillet over medium heat. Heat 1 tbsp of butter in it. Cook in it the broccoli, green pepper, red pepper, and onion for 12 min. 6. Add the lemon juice and toss them. Stir the veggies into the chicken stir fry. Serve them warm. 7. Enjoy. Spicy Mustard Chicken Stir Fry

41

POPPING

Teriyaki Chicken Stir Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 208 kcal Fat 9.7 g Carbohydrates 14.1g Protein 17.1 g Cholesterol 36 mg Sodium 1432 mg

Ingredients 2 tsp ground ginger 2 tbsp soy sauce 1 tsp rice vinegar 3 tbsp teriyaki sauce 2 tsp ground black pepper 2 tsp poppy seeds 2 tbsp sesame oil

2 cloves garlic, minced 1/2 large onion, quartered 2 skinless, boneless chicken breast halves, cut into 1-inch pieces 1 (16 oz) bag fresh stir-fry vegetables

Directions 1. Get a mixing bowl: Mix in it the ginger, soy sauce, rice vinegar, teriyaki sauce, black pepper, and poppy seeds to make the sauce. 2. Place a large pan over medium heat. Heat the oil in it. Add the onion with garlic and cook them for 4 min. 3. Stir in the chicken and cook them for 6 min. Stir in the teriyaki sauce. Cook them until they start boiling. Add the veggies and cook them for 8 min. 4. Serve your stir fry right away with some white rice. 5. Enjoy.

42

Popping Teriyaki Chicken Stir Fry

Classic

Paprika Chicken Fry

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 223 kcal Fat 7.1 g Carbohydrates 13.1g Protein 28.4 g Cholesterol 67 mg Sodium 1443 mg

Ingredients 1 tbsp flaked sea salt 2 tsp finely cracked black pepper 1 tsp crushed red pepper flakes, or to taste 1 tsp Chinese five-spice powder 1 tsp ground paprika 4 skinless, boneless chicken breast halves -- trimmed and cut into quarters

1 tbsp vegetable oil 1 lb broccoli florets, cut in half 3 small carrots, peeled and cut into matchstick-sized pieces

Directions 1. Get a small mixing bowl: Combine in it the sea salt, black pepper, red pepper flakes, fivespice powder, and paprika. Mix them well. 2. Place a large pan over medium heat. Heat the oil in it. Massage the spice mix into the chicken and brown it for 12 min on each side. 3. Add the carrot with broccoli. Cook them for 14 min while stirring often. Serve your stir fry warm. 4. Enjoy.

Classic Paprika Chicken Fry

43

TERIYAKI

Chicken Stir Fry with Noodles

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 445 kcal Fat 11.4 g Carbohydrates 60.6g Protein 18 g Cholesterol 33 mg Sodium 1415 mg

Ingredients 1 large skinless, boneless chicken breast, cut in bite-sized pieces 1 pinch garlic powder, or to taste 1 pinch onion powder, or to taste freshly ground black pepper to taste 1 (8 oz) package dried rice noodles 4 C. hot water, or as needed 3 tbsp vegetable oil, divided 4 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped

1/2 C. white cooking wine, or to taste 1/4 C. soy sauce, or to taste 2 tbsp teriyaki sauce, or to taste 1 (6 oz) can sweet baby corn, drained 3 green onions, chopped

Directions 1. Season the chicken with garlic powder, onion powder, and black pepper. 2. Fill a large bowl with hot water. Place in it the noodles and let the soak for 12 min. Remove it from the water and slice it in half. 3. Place a large pan over medium heat. Heat 1 1/2 tbsp of oil in it. Add the garlic and cook it for 1 min 30 sec. 4. Stir in the bell pepper with onion and cook them for 6 min while stirring all the time. Stir in the remaining oil. 5. Add the chicken and cook them for 8 min while stirring them often. Add the wine, soy sauce, and teriyaki sauce. Cook the stir fry for 4 min. 6. Stir in the baby corn and green onions with rice and noodles. Cook them for 4 min. 7. Serve your stir fry warm. 8. Enjoy.

44

Teriyaki Chicken Stir Fry with Noodles

Grilled

Chicken Stir Fry Linguine

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 6 Calories 559 kcal Fat 12.7 g Carbohydrates 66.3g Protein 43.6 g Cholesterol 88 mg Sodium 335 mg

Ingredients 1 (22 oz) package Tyson(R) Grilled and Ready(R) Fully Cooked Frozen Grilled Chicken Breast Strips 2 C. sliced fresh mushrooms 2 tbsp vegetable oil 2 C. frozen sweet pepper stir-fry 2/3 C. stir-fry sauce

1 lb linguine, prepared according to package directions

Directions 1. Cook the chicken according to the instructions on the package. 2. Place a large wok or pan over medium heat. Heat the oil in it. Add the mushroom and cook it for 5 min. 3. Stir in the pepper and cook them for 3 min. Stir in the chicken with sauce and cook them for 4 min. 4. Serve your stir fry hot with the linguine. 5. Enjoy.

Grilled Chicken Stir Fry Linguine

45

TANGERINE

Chicken Stir Fry

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 6 Calories 467 kcal Fat 29.2 g Carbohydrates 17.1g Protein 34.8 g Cholesterol 108 mg Sodium 552 mg

Ingredients 1/2 onion, minced 1/2 C. water 1/2 C. tangerine juice 1/3 C. coconut aminos 1/3 C. coconut oil 4 green onions, sliced into rounds 2 cloves garlic, minced 1 (1 inch) piece fresh ginger, minced salt and ground black pepper to taste 2 lb boneless chicken breast, cut into cubes

1 tsp vinegar 1 C. string beans, trimmed, or to taste 1 C. chopped broccoli 1/4 C. ghee 1 (8 oz) package fresh mushrooms, sliced 1/2 onion, sliced 2 tbsp coconut oil 3 zucchini, spiralized 2 carrots, shredded

Directions 1. Get a mixing bowl: Mix in it the onion, water, tangerine juice, coconut aminos, 1/3 C. coconut oil, green onions, garlic, ginger, vinegar, salt, and black pepper to make the marinade. 2. Get a large mixing bowl: Toss in it half of the marinade with chicken. 3. Fill a large pot with water and a pinch of salt. Cook it until it starts boiling. Cook in it the string beans and broccoli for 2 min. 4. Remove them from the hot water and place them in a ice bath right away to cool down. Remove them from the water and place them aside. 5. Place a large pan or wok over medium heat. Melt the ghee in it. Add the mushroom and cook it for 8 min. Drain it and add it to the broccoli and bean mix. 6. Add the onion into the same skillet and cook it for 8 min. Drain it and add it to the broccoli mix. 7. Drain the chicken and reserve the marinade. 46

Tangerine Chicken Stir Fry

8. Place a large skillet over medium heat and grease it with some oil. Cook in it the chicken for 12 min while stirring them often. 9. Transfer the cooked chicken to the broccoli mix. 10. Place a large pan over medium heat. Heat 2 tbsp of coconut oil in it. Cook in it the carrot with zucchini for 4 min. 11. Stir in the remaining half of the marinade with the reserved chicken marinade and the broccoli mix. Cook them for 8 min while stirring them often. 12. Serve your stir fry chicken warm. 13. Enjoy.

47

BASMATI

Chicken Stir Fry Spears

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 1095 kcal Fat 47.7 g Carbohydrates 86.7g Protein 77.8 g Cholesterol 270 mg Sodium 610 mg

Ingredients 2 C. basmati rice 4 C. water 1 tbsp vegetable oil 1 red onion, cut into 1/2-inch slices 3 1/2 lb skinless, boneless chicken thighs, cut into 2-inch strips 1 tbsp minced fresh ginger root 6 cloves garlic, minced 3 C. crimini mushrooms, cut in half 12 fresh asparagus, trimmed and cut into 2-inch pieces

2 small red bell peppers, cut into 1/2inch strips 1 tbsp fish sauce 1 egg 2 C. fresh basil leaves 1 C. fresh cilantro leaves, chopped 2 tbsp sesame seeds, for garnish tamari soy sauce to taste

Directions 1. Cook the rice according to the directions on the package. 2. Place a large wok or pan over medium heat. Heat the oil in it. Add the onion and cook it for 4 min. 3. Stir in the chicken with ginger and garlic. Cook them for 8 min. Stir in the mushrooms, asparagus, bell peppers, and fish sauce. Cook them for 7 min. 4. Stir in the basil and cook them for 1 min. Serve your stir fry right away with the white rice. 5. Enjoy.

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Basmati Chicken Stir Fry Spears

Beachy

Prep Time: 20 mins

Chicken Stir Fry

Total Time: 42 mins Servings per Recipe: 4 Calories 419 kcal Fat 12.5 g Carbohydrates 49.1g Protein 30.4 g Cholesterol 61 mg Sodium 579 mg

Ingredients

Directions

14 oz skinless, boneless chicken breast, thinly sliced 1 egg white, beaten 2 tsp cornstarch 1 tsp sesame oil 1 (8 oz) package Chinese egg noodles 2 tbsp vegetable oil, or as needed 1/2 C. chicken broth 3 spring onions, chopped, or to taste 1 1/2 tbsp light soy sauce 1 tbsp rice wine (sake) 1/2 tsp ground white pepper 1/2 tsp ground black pepper 1 tbsp cornstarch 2 tsp water 2 tbsp oyster sauce 1 C. fresh bean sprouts, or to taste

1. Cook the noodles according to the instructions on the package. Place it aside. 2. Get a large mixing bowl: Mix in it the chicken with egg white, 2 tsp cornstarch, and sesame oil. 3. Place a large skillet over medium heat. Heat the oil in it. Cook in it the noodles until it becomes golden and slightly crisp for 4 min on each side. Remove it from the pan and place it aside. 4. Add the chicken to the skillet and cook it for 4 min. Drain and it and place it aside. 5. Stir the stock with spring onions, soy sauce, rice wine, white pepper, and black pepper into the same skillet. 6. Get a small mixing bowl: Whisk in it 1 tbsp cornstarch and water. Add the mix to the skillet with oyster sauce, chicken and bean sprouts. 7. Cook them until the mix becomes thick. Serve your stir fry with the noodles warm. 8. Enjoy.

Beachy Chicken Stir Fry

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FRIED

Teriyaki Chicken Rice

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 4 Calories 506 kcal Fat 16.5 g Carbohydrates 55.3g Protein 32 g Cholesterol 65 mg Sodium 800 mg

Ingredients 1 lb skinless, boneless chicken breasts, cut into thin strips 1/4 C. teriyaki sauce, divided 3 tbsp vegetable oil, divided 3 scallions, thinly sliced 2 cloves garlic, minced 1 tbsp minced fresh ginger root

8 oz snow peas, trimmed 1/4 C. low-sodium chicken broth 4 C. cooked white rice 3 tbsp chopped roasted cashews

Directions 1. Get a large mixing bowl: Toss in it the chicken and 2 tbsp teriyaki sauce. 2. Place a large pan over medium heat. Heat 1 1/2 tbsp of oil in it. Cook in it the chicken for 6 min. Drain and place it aside. 3. Add the scallions, garlic, ginger, and remaining vegetable oil to the same pan. Cook them for 2 min. Add the broth with snow peas. Cook them for 4 min. 4. Add the rice, cooked chicken, and remaining teriyaki sauce. Cook them for 4 min. Fold in the cashews. Serve your stir fry warm. 5. Enjoy.

52

Fried Teriyaki Chicken Rice

Italian

Pizza Burger

Prep Time: 10 hrs Total Time: 10 hrs 10 mins Servings per Recipe: 8 Calories 312.4 Fat 14.4g Cholesterol 51.4mg Sodium 1463.7mg Carbohydrates 25.4g Protein 18.7g

Ingredients 1 lb ground beef 1/2 C. chopped onion 1 (10 oz.) cans pizza sauce 1 (2 oz.) jars sliced mushrooms (optional) 1/2 tsp oregano 1/2 tsp Italian seasoning 1/4 tsp salt

1/2 C. shredded mozzarella cheese 1/2 C. shredded Monterey jack cheese 8 hamburger buns split

Directions 1. Place a large skillet on medium heat. Add the onion with beef and coo them for 10 min. 2. Add the pizza sauce, mushrooms, oregano, Italian seasoning and salt. Bring them to a boil. Turn of the heat and allow the mix to lose heat. 3. Place the beef mix in the fridge for 3 h 30 min. 4. Before you do anything preheat the oven to 450 F. 5. Stir the cheese into the beef mix. Place the mix in the buns and transfer them to a lined up baking sheet. 6. Cook the burgers in the oven for 12 min. serve your burgers warm right away. 7. Enjoy.

Italian Pizza Burger

53

CANADIAN CENTER

Burgers

Prep Time: 2 mins Total Time: 7 mins Servings per Recipe: 4 Calories 497.3 Fat 30.4g Cholesterol 95.2mg Sodium 539.9mg Carbohydrates 23.6g Protein 30.2g

Ingredients 1 lb steak, sirloin, cut into 1 to 2 inch chunks 1 1/2 tsps McCormick's Montreal Brand steak seasoning

4 oz. cheese, cheddar, cut into 1 inch cubes 4 hamburger buns

Directions 1. Get a food processor: Add the sirloin chunks with steak seasoning. Process them until they become minced. Add the cheese and process them again. 2. Shape the mix into 4 burgers. Place a large skillet on medium heat. Heat a splash of oil in it. 3. Add the burger patties and cook them for 6 min on each side. Serve your burgers with your favorite toppings. 4. Enjoy.

54

Canadian Center Burgers

Sharp

Mayo Burgers

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 648.7 Fat 40.5g Cholesterol 148.3mg Sodium 4581.1mg Carbohydrates 25.5g Protein 43.1g

Ingredients 4 oz. sharp cheddar cheese, grated 3 tbsps mayonnaise 1 tbsp diced pimento 1 tbsp grated onion 1/2 tsp Worcestershire sauce Kosher salt, and freshly ground Black pepper, to taste

1 1/2 lbs ground beef, formed into 4 medium size patties 4 hamburger buns, toasted Iceberg lettuce, for garnish 4 slices tomatoes, for garnish

Directions 1. Before you do anything preheat the grill. 2. Get a mixing bowl: Add the cheese, mayonnaise, pimentos, grated onion, and Worcestershire, salt and pepper. Mix them well. Shape the mix into 4 thin burgers. 3. Divide the mix into the 4 the patties and place it in the middle. Put the patties meat around the filling and press them again slightly. 4. Cook the burgers in the grill for 14 to 15 min on each side. Assemble your burgers with lettuce and tomato slices then serve them right away. 5. Enjoy.

Sharp Mayo Burgers

55

GRILLED

Cheese Burger

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 325.3 Fat 20.3g Cholesterol 99.8mg Sodium 567.7mg Carbohydrates 3.6g Protein 29.9g

Ingredients 1 lb lean ground beef 1/4 C. Worcestershire sauce 1/2 C. shredded cheddar cheese

1/2 C. chopped crisp cooked turkey bacon

Directions 1. Before you do anything preheat the grill. 2. Get a large mixing bowl: Add all the ingredients and mix them well. Shape the mix into 4 burgers. 3. Cook the burgers in the oven for 8 to 10 min on each side. Serve your burgers with your favorite toppings. 4. Enjoy.

56

Grilled Cheese Burger

Summer

Soy Burgers

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 193 kcal Fat 4.3 g Carbohydrates 31.9g Protein 6.9 g

Ingredients 2 tsp olive oil 1 small onion, grated 2 cloves crushed garlic 2 carrots, shredded 1 small summer squash, shredded 1 small zucchini, shredded 1 1/2 C. rolled oats

1/4 C. shredded Cheddar cheese 1 egg, beaten 1 tbsp soy sauce 1 1/2 C. all-purpose flour

Directions 1. Before you do anything heat the grill and grease it. 2. Place a large skillet on medium heat. Add the oil and heat it. Stir in the onion with garlic and cook them for 6 min. 3. Add the carrots, squash, and zucchini then cook them for 3 min. turn off the heat. Stir in the oats, cheese, soy sauce, egg, salt and pepper. 4. Get a mixing bowl: Add the veggies mix to the bowl and cover it. Place it in the fridge for 1 h 15 min. Shape the mix into 8 cakes. 5. Spoon the flour into a dish. Dust the veggies burgers with flour and cook them in the grill for 6 min on each side. 6. Serve your burgers with your favorite toppings.

Summer Soy Burgers

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PROVOLONE

Caps Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 203 kcal Fat 14.6 g Carbohydrates 9.8g Protein 10.3 g Cholesterol 20 mg Sodium 259 mg

Ingredients 4 Portobello mushroom caps 1/4 C. balsamic vinegar 2 tbsps olive oil 1 tsp dried basil 1 tsp dried oregano

1 tbsp minced garlic Salt and pepper to taste 4 (1 ounce) slices provolone cheese

Directions 1. Before you do anything heat the grill and grease it. 2. Get a mixing bowl: Add the vinegar, oil, basil, oregano, garlic, salt, and pepper. Mix them well to make the marinade. 3. Stir the mushroom into the marinade. Place it aside for 18 min. Drain the mushroom and place the marinade aside. 4. Cook the mushroom caps on the grill for 7 min on each side while basting them with the marinade every 2 min. Place the cheese slices on the mushroom while it is hot to melt. 5. Assemble your burgers with your favorite toppings. 6. Enjoy.

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Provolone Caps Burgers

Crunchy

Cheddar Bean Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 297 kcal Fat 20.1 g Carbohydrates 18.5g Protein 10.7 g Cholesterol 61 mg Sodium 526 mg

Ingredients 1 (15 ounce) can butter beans, drained 1 small onion, chopped 1 tbsp finely chopped jalapeno pepper 6 saltine crackers, crushed 1 egg, beaten 1/2 C. shredded Cheddar cheese 1/4 tsp garlic powder

Salt and pepper to taste 1/4 C. vegetable oil

Directions 1. Get a mixing bowl: Add the butter beans and press them with a spoon until they become mashed. 2. Add the onion, jalapeno pepper, crushed crackers, egg, cheese, garlic powder, salt, and pepper. Mix them well. Form the mix into 4 cakes. 3. Place a large skillet on medium heat. Add the oil and heat it. Cook in it the butter bean cakes for 6 min per side. 4. Assemble your burgers with your favorite toppings. Serve them right away. 5. Enjoy.

Crunchy Cheddar Bean Burgers

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BARBECUE

Cheddar Burgers

Prep Time: 5 mins Total Time: 13 mins Servings per Recipe: 6 Calories 394.5 Fat 8.5g Cholesterol 42.5mg Sodium 1742.4mg Carbohydrates 61.7g Protein 217.2g

Ingredients 19 ounces black beans 1/3 C. onion, coarsely chopped 1 garlic clove, minced 1 egg 3 tbsps barbecue sauce or 3 tbsps ketchup 1 tbsp Worcestershire sauce or 1 tbsp soya sauce or 1 1/2 tsp HP steak sauce 1 tsp canola oil 1/2 tsp salt 1/2 tsp pepper, freshly ground

1/3 C. all-purpose flour 1/2 C. dry breadcrumbs (must be store bought to work) or 1/2 C. cracker crumb, ground in processor until very fine (must be store bought to work) 1/2 C. old cheddar cheese, shredded 6 crusty bread rolls

Directions 1. Before you do anything heat the grill and grease it. 2. Drain the bean. Rinse it and drain it. 3. Get a food processor: Add the beans, onions, garlic, egg, 2 tbsp barbecue sauce, Worcestershire sauce, oil, salt and pepper. Pulse them until they become smooth. 4. Get a mixing bowl: Add the bean mix with flour and breadcrumbs. Combine them well. Add the cheese and mix them well. Shape the mix into 6 patties. 5. Spread the rest of the barbecue sauce on the bean patties. Place them in the grill and place the lid on. Cook them for 6 min on each side. 6. Assemble your burgers with your favorite toppings. Serve them right away. 7. Enjoy.

62

Barbecue Cheddar Burgers

Sloppy Joes

Windy City Style

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 367.2 Fat 17.7g Cholesterol 77.1mg Sodium 1489.1mg Carbohydrates 29.9g Protein 23.5g

Ingredients 2 lbs ground beef 3 large onions, diced 2 large green peppers, diced 1/2 C. barbecue sauce 2 tbsp Worcestershire sauce 1 1/2 tsp mustard 1 tbsp sugar

3 tbsp vinegar 1 1/2 tsp salt 20 oz. catsup ( rinse bottle with water)

Directions 1. 2. 3. 4.

Heat a Dutch oven on medium-high heat and cook the beef till browned completely. Drain the excess grease from the skillet. Add the remaining all ingredients. And stir to combine. Reduce the heat and simmer for about 1 1/2-2 hours.

Sloppy Joes Windy City Style

63

5-INGREDIENT

Chicago Penne Pesto

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 856.8 Fat 14.7g Cholesterol 91.0mg Sodium 453.2mg Carbohydrates 142.3g Protein 56.5g

Ingredients 10 oz. basil pesto 1 lb penne pasta 1 lb broccoli, cut into small florets 2 (6 oz.) Tyson grilled chicken breast strips

3 oz. shredded parmesan cheese

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

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Cut the fresh broccoli buds into small florets, leaving as short a stem as possible. In a large pan of lightly salted boiling water, cook the pasta for about 4-5 minutes. In the last 3 minutes of the cooking, add the broccoli florets and boil for about 3 minutes. Add the chicken breast strips and cook for about 1 minute. Drain the pasta, mixture and transfer into a serving platter and top with the pesto. Serve with a sprinkling of the shredded Parmesan cheese.

5-Ingredient Chicago Penne Pesto

Chicago

Mac and Cheese

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 496.9 Fat 7.6g Cholesterol 40.1mg Sodium 1292.4mg Carbohydrates 74.1g Protein 32.0g

Ingredients 1 (14 1/2 oz.) boxes Kraft macaroni and cheese 1 (15 oz.) cans peas 1 (10 3/4 oz.) cans cream of celery soup 12 oz. tuna in water

1 C. plain breadcrumbs

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

Set your oven to 350 degrees F before doing anything else. In a large pan of lightly salted boiling water, cook the macaroni till done. Drain well and return to the pan. Add the cheese packets according to package's directions. Stir in the drained tuna, cream of celery soup and can of drained peas. Transfer the mixture in a casserole dish and sprinkle with the bread crumbs evenly. Cook in the oven for about 30 minutes.

Chicago Mac and Cheese

65

CHICAGO

Corn Casserole

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 673.6 Fat 46.8 g Cholesterol 195.0mg Sodium 891.0mg Carbohydrates 58.5g Protein 10.7g

Ingredients 1 (14 3/4 oz.) cans creamed corn 1 (15 1/4 oz.) cans whole corn, drained 1 C. melted butter 3 eggs 1 C. sour cream

1 tbsp sugar 1 (8 1/2 oz.) boxes Jiffy corn muffin mix

Directions 1. 2. 3. 4.

66

Set your oven to 350 degrees F before doing anything else and grease a baking dish. In a bowl, add all the ingredients and mix till well combined. Transfer the mixture into the prepared baking dish evenly. Cook in the oven for about 60 minutes.

Chicago Corn Casserole

Chicago

Monday Minestrone

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 301.3 Fat 14.3g Cholesterol 11.4mg Sodium 625.5mg Carbohydrates 35.9g Protein 10.4g

Ingredients 1/4 lb fresh green beans 2 medium zucchini 1 large potato 1/2 lb cabbage 1/3 C. olive oil 3 tbsp butter 2 medium onions, chopped 3 medium carrots, coarsely chopped 3 celery ribs, coarsely chopped 2 garlic cloves, minced 1 (28 oz.) cans Italian plum tomatoes, undrained

3 1/2 C. beef broth 1 1/2 C. water 1/2 tsp salt 1/2 tsp dried basil leaves, crushed 1/4 tsp dried rosemary leaves, crushed 1/4 tsp fresh black pepper 1 bay leaf 1 (16 oz.) cans cannellini beans, rinsed and drained freshly grated Parmesan cheese

Directions 1. 2. 3. 4. 5.

Trim the fresh green beans and cut into 1-inch pieces. Trim the zucchini and cut into 1/2-inch cubes. Peel the potato and cut into 3/4-inch cubes. Shred the cabbage roughly. In 6 quart Dutch oven, heat the oil and butter on medium heat and cook the onions for about 6-8 minutes. 6. Stir in the carrots and potato and cook for about 5 minutes. 7. Stir in the celery and green beans and cook for about 5 minutes. 8. Stir in zucchini and cook for about 3 minutes. 9. Stir in the cabbage and garlic and cook for about 1 minute. 10. Drain the tomatoes, reserving the juice and then chop roughly. 11. Stir in the broth, water, tomatoes, reserved juice, salt, basil, rosemary, black pepper and Chicago Monday Minestrone

67

bay leaf and bring to a boil on high heat. 12. Reduce the heat to low and simmer, covered for about 1 1/2 hours, stirring occasionally. 13. Stir in the beans and reduce the heat to medium-low. 14. Simmer, uncovered for about 30-40 minutes, stirring occasionally. 15. Discard the bay leaf and serve with the topping of the cheese.

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Chicago

Chicken Cutlet

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 439.8 Fat 28.3g Cholesterol 73.1mg Sodium 1074.6mg Carbohydrates 33.5g Protein 12.5g

Ingredients 8 chicken tenderloins 6 tbsp butter, softened 4 hoagie rolls, split 1/4 tsp oregano leaves 1/4 tsp fresh parsley, minced 12 slices hard salami

provolone cheese, halved lengthwise 1/2 C. pizza sauce 1/3 C. mushroom, fresh, sliced and sautéed 1/4 tbsp black olives, chopped

Directions 1. 2. 3. 4.

Set your oven to 425 degrees F before doing anything else. Arrange the frozen tenderloins onto a baking sheet. Cook in the oven for about 10 minutes, turning once in the middle way. Spread the butter over the both halves of hoagie rolls and sprinkle bottom half with the oregano and parsley. 5. Place the salami over the bottom half, followed by the cheese slices, tenderloins, pizza sauce, mushrooms and olives. 6. Cover with the top half of roll.

Chicago Chicken Cutlet

69

WINDY CITY

Chicago Hot Dogs

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 298.9 Fat 14.6g Cholesterol 22.5mg Sodium 888.1mg Carbohydrates 31.8g Protein 10.8g

Ingredients 4 natural casing beef frankfurters 4 hot dog buns 1 small onion, diced fine 3 -4 tsp sweet pickle relish 1 cold-pack kosher dill pickle, quartered lengthwise 1 small tomatoes, sliced into julienne strips

4 -8 pickled sport bell peppers brown mustard, with horseradish, to taste celery seed poppy seed water, for simmering

Directions 1. In a pan, add water and frankfurters and simmer for about 10 minutes. 2. In a microwave safe plate, place the buns and microwave till slightly warm and soft. 3. Arrange 1 frankfurter in each bun and top with the mustard, followed by dill spear, relish, onion, tomato and 1-2 sport peppers. 4. Serve with a sprinkling of the celery and poppy seeds.

72

Windy City Chicago Hot Dogs

Alternative

Chicago Hot Dogs (No Bun)

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 181.7 Fat 6.9g Cholesterol 14.8mg Sodium 404.0mg Carbohydrates 24.1g Protein 12.0g

Ingredients 6 large leaves from one head romaine lettuce 6 turkey hot dogs 1/2 C. onion, Chopped fine 1/2 C. tomatoes, diced 1/2 C. pickle, diced

1/4 C. jalapeno, seeded and diced 4 tbsp Dijon mustard 3 oz. cheddar cheese celery seed, garnish

Directions 1. In a cast iron pan, place the hot dogs on medium heat and grill till browned from all sides with grill press. 2. Meanwhile, chop the tomatoes, jalapeños, onion and pickle and transfer into a bowl. 3. Rinse Romaine lettuce and pick out the best leaves. 4. Trim the bottom white of lettuce leaves and place onto a plate. 5. Top leaves with one hot dog, followed by tbsp of the mustard and 2 tbsp of the tomato mixture. 6. Serve with a garnishing of the celery seed and cheese.

Alternative Chicago Hot Dogs

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CLASSICAL

Alfredo

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 8 Calories 673 kcal Fat 30.8 g Carbohydrates 57g Protein 43.3 g Cholesterol 133 mg Sodium 1386 mg

Ingredients 6 skinless, boneless chicken breast halves - cut into cubes 6 tbsps butter, divided 4 cloves garlic, minced, divided 1 tbsp Italian seasoning 1 lb fettuccini pasta 1 onion, diced 1 (8 oz.) package sliced mushrooms 1/3 C. all-purpose flour 1 tbsp salt

3/4 tsp ground white pepper 3 C. milk 1 C. half-and-half 3/4 C. grated Parmesan cheese 8 oz. shredded Colby-Monterey Jack cheese 3 roma (plum) tomatoes, diced 1/2 C. sour cream

Directions 1. Stir your chicken after coating it with Italian seasoning in 2 tbsp of butter with 2 pieces of garlic. 2. Stir fry the meat until it is fully done then place everything to the side. 3. Now boil your pasta in water and salt for 9 mins then remove all the liquids. 4. At the same time stir fry your onions in 4 tbsp of butter along with the mushrooms and 2 more pieces of garlic. 5. Continue frying the mix until the onions are see-through then combine in your pepper, salt, and flour. 6. Stir and cook the mix for 4 mins. Then gradually add in your half and half and the milk, while stirring, until everything is smooth. 7. Combine in the Monterey and parmesan and let the mix cook until the cheese has melted then add the chicken, sour cream, and tomatoes. 8. Serve your pasta topped liberally with the chicken mix and sauce. 9. Enjoy. 74

Classical Alfredo

Easy

Italian Parmigiana

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 2 Calories 528 kcal Fat 18.3 g Carbohydrates 44.9g Protein 43.5 g Cholesterol 184 mg Sodium 1309 mg

Ingredients 1 egg, beaten 2 oz. dry bread crumbs 2 skinless, boneless chicken breast halves 3/4 (16 oz.) jar spaghetti sauce

2 oz. shredded mozzarella cheese 1/4 C. grated Parmesan cheese

Directions 1. Coat a cookie sheet with oil then set your oven to 350 degrees before doing anything else. 2. Get a bowl and add in your eggs. 3. Get a 2nd bowl and add in your bread crumbs. 4. Coat your chicken first with the eggs then with the bread crumbs. 5. Lay your pieces of chicken on the cookie sheet and cook them in the oven for 45 mins, until they are fully done. 6. Now add half of your pasta sauce to a casserole dish and lay in your chicken on top of the sauce. 7. Place the rest of the sauce on top of the chicken pieces. Then add a topping of parmesan and mozzarella over everything. 8. Cook the parmigiana in the oven for 25 mins. 9. Enjoy.

Easy Italian Parmigiana

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CLASSICAL

Spanish Beef Patties

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 522 kcal Fat 34.7 g Carbohydrates 36.7g Protein 15.9 g Cholesterol 40 mg Sodium 505 mg

Ingredients 3 tbsps olive oil 1 lb ground beef 1 1/2 C. diced fresh cilantro 1 onion, diced 4 cloves garlic, minced 1 green bell pepper, diced

1 (8 oz.) can tomato sauce 1 (16 oz.) package egg roll wrappers 2 quarts vegetable oil for frying

Directions 1. 2. 3. 4. 5.

Stir fry your bell pepper, onions, and garlic in olive oil until tender. Combine in the meat and cook the meat until it is fully done. Now add the cilantro and tomato sauce. Heat the contents until the cilantro is soft then place everything to the side. Now add 3 tbsps of the meat mix into an egg roll wrapper and shape the wrapper into a triangle. 6. Continue doing this until all your meat has been used up. 7. Now deep fry these patties in hot veggie oil until golden on both sides. Then place the patties on some paper towels before serving. 8. Enjoy.

76

Classical Spanish Beef Patties

Pastelon

(Beef Pie from Puerto Rico)

Prep Time: 25 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 439 kcal Fat 14.4 g Carbohydrates 63.8g Protein 19.9 g Cholesterol 221 mg Sodium 1042 mg

Ingredients 1 onion, cut into chunks 1 green bell pepper, cut into chunks 1 bunch fresh parsley 1 bunch fresh cilantro 1 bunch recao, or cilantro 3 cloves garlic 1 tbsp water, or as needed 1 lb ground beef 1 (1.41 oz.) package sazon seasoning

ground black pepper to taste 1 pinch adobo seasoning, or to taste olive oil 8 ripe plantains, peeled and cut on the bias 4 eggs, beaten 2 (15 oz.) cans green beans, drained 4 eggs, beaten

Directions 1. Blend the following with a blender or food processor: water, onion, garlic, bell peppers, recao, parsley, and cilantro. 2. Place the contents in a bowl with a covering of plastic and put everything in the fridge. 3. Now set your oven to 350 degrees before doing anything else. 4. Stir fry your beef until fully done then add in 2 tbsps of sofrito, adobo, sazon, and pepper. 5. Pour out any extra oils and place the beef to the side. 6. Now begin to fry your plantains for 5 mins then place half of them into a casserole dish. 7. Top the plantains with four whisked eggs and layer the beef on top. 8. Add your green beans next. Then add the rest of the plantains. 9. Finally add four more whisked eggs and also some adobo spice. 10. Cook everything in the oven for 35 mins. 11. Enjoy.

Pastelon

77

BISTEC

Encebollao (Steak and Onions)

Prep Time: 15 mins Total Time: 4 hrs 55 mins Servings per Recipe: 6 Calories 423 kcal Fat 32.1 g Carbohydrates 6.3g Protein 26.4 g Cholesterol 81 mg Sodium 587 mg

Ingredients 2 lbs beef sirloin steak, sliced thinly across the grain 1/2 C. olive oil 2 tbsps minced garlic 1 pinch dried oregano 1 (.18 oz.) packet sazon seasoning

2 large white onions, sliced into rings 1/4 C. distilled white vinegar 1 C. beef stock 1 tsp salt

Directions 1. Get a bowl, combine: salt, steak, beef stock, olive oil, vinegar, garlic, onions, sazon, and oregano. 2. Place a covering of plastic over the dish after stirring the beef and place everything in the fridge for 5 hrs. 3. Add all of the mix into a large frying pan and get the mix boiling. 4. Once the mix is boiling, place a lid on the pan, set the heat to low, and cook everything for 45 mins. 5. Enjoy.

78

Bistec Encebollao

Fried Chicken

with White Sauce

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 4 Calories 188.3 Fat 15.0g Cholesterol 91.9mg Sodium 420.2mg Carbohydrates 9.0g Protein 4.5g

Ingredients 2 C. meat, minced cayenne pepper, to taste 1 tbsp bell pepper, seeded and minced 1 egg, beaten with 1 tbsp water breadcrumbs WHITE SAUCE 4 tbsp butter

4 tbsp flour 1/2 tsp salt 1/8 tsp pepper 1 C. milk

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

For the sauce in a pan, melt the butter. Stir in the flour, salt and pepper. Slowly, add the milk, stirring continuously and cook for about 1 minute. Stir in the meat, seasonings and bell pepper and remove from the heat. Transfer the mixture onto a plate and keep aside to cool. Shape the mixture like chicken legs and insert a wooden skewer in each leg. Coat the chicken legs with the crumbs, then dip in the beaten egg and again, coat with the crumbs. 8. In a deep fryer, heat the oil to 380 degrees F ad fry the legs till desired doneness. 9. Transfer onto paper towels lined plate to drain.

Fried Chicken with White Sauce

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