Wok Cookbook: A Wok Cookbook with Delicious Stir Fries [2 ed.]

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Wok Cookbook: A Wok Cookbook with Delicious Stir Fries [2 ed.]

Table of contents :
Table of Contents
Grapes and Chicken Skillet
Kerala Curry
Manhattan Restaurant Curry
Japanese Ricy Ketchup Omelet
Japanese Sweet Chicken Stir Fry
Laguna Stir Fry
Fried Teriyaki Chicken Rice
Saturday Night Curry
Whole Grain Curry
Portobello Onion Pepper Fajitas
Restaurant Style Stir Fry
Lunchtime Noodles
Sirloin Onion Egg Noodles
Peanut Thai Curry
Punjabi Greens Curry
Nutty Sprouts
Brussels Sprouts Stir Fry
Tofu and Miso
Venetian Beef Ramen Stir-Fry
An Impressive Entrée
Sicilian Style Veal Chops
Kushiro Wok
6-Ingredient Lo-Mein Noodles
Tangy Stir Fry
Lemony Jicama Stir Fry
Autumn Root Vegetable Couscous
Lebanese Parsley Salad
30-Minute Weeknight Couscous
How to Make Israeli Couscous
Cauliflower, Pumpkin, and Lentil Curry
Saffron & Parsley Lamb
Spicy Egg Rolls
Hearty Homemade Tomato Spaghetti
Bostonian Salad
Tilapia Fillets with Teriyaki Sauce
BBQ Sirloin Nashville Style
Cilantro and Basil Fried Rice
Classical Chicken Tacos
45 Minute Fried Chicken
3-Ingredient Cajun Basmati
Mediterranean Basmati Greek Style
Persian Cinnamon Beef Stew
Slow Cooker Lamb Dinner
Chopped Cheese
Sesame Chicken
Jade Garden House Fried Rice
Chinese Black Mushroom Fried Rice
Fried Rice in the Morning
Sprout Lover's Platter
Brussels Sprouts for July
Chicken Curry 101
6-Ingredient Mushrooms Greek Style
Seattle Style Asparagus Wok
30-Minute Mushroom Rotini
Persian Orange and Bean Stew
Persian Nutty Rice
Southwest Ramen
College Lo-Mein
Spicy wok Broccoli
Mumbai Breakfast Stir Fry
Healthy Noodles
Perfect Buttered Noodles
Thai Duck
Southeast Asian Duck Curry
Wontons with Seoul
Meatballs Stew
Cupertino Cashews Chickpeas
Baja Style Gravy
Andhra Style Okra Stir-Fry
Southern Okra and Grits Fritters
Buttered Radishes
Hibachi Tofu
Homemade Blackened Tuna from Baton Rouge
Whangarei Style Mussels
Southern French Inspired Halibut
Southern French Style Scallops
Maria’s Turkey Bacon Brussels Sprouts
Fruit Medley Brussels Sprouts
Creamy Mushroom Wok
London Shiitake Worcestershire Burgers
Ho Chi Minh City Fried Rice
Spicy Jalapeno Fried Rice
Arizona Fried Rice
Asian Fusion Fried Rice
Egg Noodle in Germany
Easy Homemade Egg Noodles II
Okra from Afghanistan
North Indian Inspired Curried Okra
Ningbo Stir Fry
Wednesday Luncheon Brussels Sprout
Couscous Ghardaïa
Myriam’s Salad
Slow Cooked Peach Chutney
Herbed Grape Chutney
Madras Style Veggie Curry
Vegetarian Chicken Curry
Guatemalan Pepian
Bavarian Style Veal

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Wok Cookbook A Wok Cookbook with Delicious Stir Fries

By BookSumo Press All rights reserved

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LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents Grapes and Chicken Skillet 9 Kerala Curry 12 Manhattan Restaurant Curry 13 Japanese Ricy Ketchup Omelet 14 Japanese Sweet Chicken Stir Fry 15 Laguna Stir Fry 16 Fried Teriyaki Chicken Rice 17 Saturday Night Curry 18 Whole Grain Curry 19 Portobello Onion Pepper Fajitas 20 Restaurant Style Stir Fry 21 Lunchtime Noodles 24 Sirloin Onion Egg Noodles 25 Peanut Thai Curry 26 Punjabi Greens Curry 27 Nutty Sprouts 28 Brussels Sprouts Stir Fry 29 Tofu and Miso 30 Venetian Beef Ramen Stir-Fry 31 An Impressive Entrée 32 Sicilian Style Veal Chops 33

Kushiro Wok 36 6-Ingredient Lo-Mein Noodles 37 Tangy Stir Fry 38 Lemony Jicama Stir Fry 39 Autumn Root Vegetable Couscous 40 Lebanese Parsley Salad 41 30-Minute Weeknight Couscous 42 How to Make Israeli Couscous 43 Cauliflower, Pumpkin, and Lentil Curry 44 Saffron & Parsley Lamb 45 Spicy Egg Rolls 48 Hearty Homemade Tomato Spaghetti 49 Bostonian Salad 50 Tilapia Fillets with Teriyaki Sauce 51 BBQ Sirloin Nashville Style 52 Cilantro and Basil Fried Rice 53 Classical Chicken Tacos 54 45 Minute Fried Chicken 55 3-Ingredient Cajun Basmati 56 Mediterranean Basmati Greek Style 57 Persian Cinnamon Beef Stew 60 Slow Cooker Lamb Dinner 61 Chopped Cheese 62

Sesame Chicken 63 Jade Garden House Fried Rice 64 Chinese Black Mushroom Fried Rice 65 Fried Rice in the Morning 67 Sprout Lover's Platter 68 Brussels Sprouts for July 69 Chicken Curry 101 72 6-Ingredient Mushrooms Greek Style 73 Seattle Style Asparagus Wok 74 30-Minute Mushroom Rotini 75 Persian Orange and Bean Stew 76 Persian Nutty Rice 77 Southwest Ramen 78 College Lo-Mein 79 Spicy wok Broccoli 80 Mumbai Breakfast Stir Fry 81 Healthy Noodles 84 Perfect Buttered Noodles 85 Thai Duck 86 Southeast Asian Duck Curry 87 Wontons with Seoul 88 Meatballs Stew 89 Cupertino Cashews Chickpeas 90

Baja Style Gravy 91 Andhra Style Okra Stir-Fry 92 Southern Okra and Grits Fritters 93 Buttered Radishes 96 Hibachi Tofu 97 Homemade Blackened Tuna from Baton Rouge 98 Whangarei Style Mussels 99 Southern French Inspired Halibut 100 Southern French Style Scallops 101 Maria’s Turkey Bacon Brussels Sprouts 102 Fruit Medley Brussels Sprouts 103 Creamy Mushroom Wok 104 London Shiitake Worcestershire Burgers 105 Ho Chi Minh City Fried Rice 108 Spicy Jalapeno Fried Rice 109 Arizona Fried Rice 110 Asian Fusion Fried Rice 111 Egg Noodle in Germany 112 Easy Homemade Egg Noodles II 113 Okra from Afghanistan 114 North Indian Inspired Curried Okra 115 Ningbo Stir Fry 116 Wednesday Luncheon Brussels Sprout 117

Couscous Ghardaïa 120 Myriam’s Salad 121 Slow Cooked Peach Chutney 122 Herbed Grape Chutney 123 Madras Style Veggie Curry 124 Vegetarian Chicken Curry 125 Guatemalan Pepian 126 Bavarian Style Veal 127

Grapes

and Chicken Skillet

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 226 kcal Fat 6.5 g Carbohydrates 29.4g Protein 12 g Cholesterol 26 mg Sodium 23 mg

Ingredients 1 tbsp vegetable oil 1 C. sliced red grapes 1 C. cubed cooked chicken 2 C. cooked rice

1/4 C. chicken broth

Directions 1. 2. 3. 4.

In a wok stir fry your chicken and grapes in hot veggie oil for 4 mins. Now add the broth and rice. Let the contents cook for 4 more mins until everything is hot. Enjoy.

Grapes and Chicken Skillet

9

KERALA

Curry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 542 kcal Fat 39.3 g Carbohydrates 29.7g Protein 18.4 g Cholesterol 60 mg Sodium 66 mg

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

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

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

12

Kerala Curry

Manhattan

Restaurant Curry

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

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

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

Directions 1. In a large wok, heat the olive oil on medium heat and sauté the onion till browned. 2. Stir in the garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sugar and salt and sauté for about 2 minutes. 3. Add the chicken pieces, tomato paste, yogurt and coconut milk and bring to a boil. 4. Reduce the heat and simmer for about 20-25 minutes. 5. Discard the bay leaf and stir in lemon juice and cayenne pepper. 6. Simmer for about 5 minutes. 7. Serve hot.

Manhattan Restaurant Curry

13

JAPANESE

Ricy Ketchup Omelet

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 1 Calories 521 kcal Fat 20.2 g Carbohydrates 59.3g Protein 26.7 g Cholesterol 403 mg Sodium 1300 mg

Ingredients 1 C. cooked white or brown rice 2 thin slices cooked ham, cubed 2 tbsp ketchup 1 slice processed cheese food (such as Velveeta (R)) (optional) 2 eggs

salt and pepper to taste 1 tbsp ketchup 1/4 tsp chopped fresh parsley

Directions 1. Place a large wok over medium heat and heat it. Grease it with a cooking spray. 2. Add the rice, 2 tbsp ketchup, ham, and cheese. Cook them for 9 min. Transfer the mix to a serving dish and place it aside. 3. Get a mixing bowl: Mix in it the eggs and salt and pepper. 4. Place a small wok over medium heat and heat it. Grease it with a cooking spray. Pour in it the beaten egg and cook the omelet until it becomes golden brown from the bottom. 5. Serve your omelet over the rice warm. 6. Enjoy.

14

Japanese Ricy Ketchup Omelet

Japanese

Sweet Chicken Stir Fry

Prep Time: 20 mins Total Time: 1 d 40 mins Servings per Recipe: 4 Calories 587 kcal Fat 32.5 g Carbohydrates 18g Protein 48.7 g Cholesterol 146 mg Sodium 2545 mg

Ingredients 1 (3 lb) whole chicken, cut into pieces 1 tbsp grated fresh ginger root 1 clove garlic, crushed 3 tbsp white sugar 2/3 C. soy sauce 1 tbsp sake

1/4 C. mirin 2 tbsp cooking oil

Directions 1. Clean the chicken and dry it. 2. Get a glass oven pan: Mix in it the ginger, garlic, sugar, soy sauce, sake and mirin. Add to it the chicken pieces and stir them to coat. 3. Cover the dish with a plastic wrap and place it in the fridge for 2 h to 8 h. 4. Place a large wok over medium heat. Heat the oil in it. Drain the chicken pieces from the marinade and fry them until they become golden brown. 5. Drain the chicken pieces and place them aside. Remove the grease from the pan Pour the marinade from the chicken into the wok with the browned chicken pieces. 6. Lower the heat and put on the lid. Cook the marinade for 9 min to make the sauce. Remove the lid and keep cooking them until the chicken is done and the sauce is thick. 7. Serve your saucy chicken warm. 8. Enjoy.

Japanese Sweet Chicken Stir Fry

15

LAGUNA

Stir Fry

Prep Time: 20 mins 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 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

Directions 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 wok 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 wok 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 wok. 6. Get a small mixing bowl: Whisk in it 1 tbsp cornstarch and water. Add the mix to the wok 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. 16

Laguna Stir Fry

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 wok 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.

Fried Teriyaki Chicken Rice

17

SATURDAY NIGHT

Curry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 6 Calories 232 kcal Fat 13.2 g Carbohydrates 16.9g Protein 16.5 g Cholesterol 0 mg Sodium 680 mg

Ingredients 2 bunches green onions 1 (14 oz.) can light coconut milk 1/4 C. soy sauce, divided 1/2 tsp brown sugar 1 1/2 tsp curry powder 1 tsp minced fresh ginger 2 tsp chili paste 1 lb. firm tofu, cut into 3/4 inch cubes 4 roma (plum) tomatoes, chopped 1 yellow bell pepper, thinly sliced 4 oz. fresh mushrooms, chopped

1/4 C. chopped fresh basil 4 C. chopped bok choy salt to taste

Directions 1. Chop the white parts of the green onions finely. 2. Chop the green parts of the green onions into 2-inch pieces. 3. In a large heavy wok, mix together the coconut milk, 3 tbsp of the soy sauce, brown sugar, curry powder, ginger and chili paste and bring to a boil. 4. Stir in the tofu, tomatoes, yellow pepper, mushrooms and white part of the green onions and cook, covered for about 5 minutes, stirring occasionally. 5. Stir in the basil, bok choy, salt and remaining soy sauce and cook for about 5 minutes. 6. Serve with a garnishing of the green parts of the green onion.

18

Saturday Night Curry

Whole Grain Curry

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

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

1/2 tsp ground cumin 2 tsp curry powder

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

Whole Grain Curry

19

PORTOBELLO

Onion Pepper Fajitas

Prep Time: 8 mins Total Time: 14 mins Servings per Recipe: 4 Calories 255.6 Fat 7.3g Cholesterol 0.0mg Sodium 405.4mg Carbohydrates 40.7g Protein 8.2g

Ingredients 2 tsp oil 4 large portabella mushrooms, stems removed 2 medium bell peppers, sliced 1 medium onion, sliced 1 (1 1/8 oz.) packets fajita seasoning mix

1 tbsp balsamic vinegar (optional) 8 lettuce leaves 8 soft taco-size flour tortillas, warmed sour cream ( to garnish) fresh cilantro stem ( to garnish)

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

Heat 1 tsp of the oil in each of 2 woks on medium-high heat. In 1 wok, add the mushrooms and cook for about 4 minutes, stirring occasionally. Stir in the balsamic vinegar and cook for about 2 minutes. In another wok, add the peppers and cook for about 6 minutes, stirring occasionally. Transfer the mushrooms onto a cutting board and slice them. Stir the seasoning and 1/3 C. of the water into the pepper mixture and cook for about 1 minute. 7. Roll up with peppers and onions in lettuce-lined tortillas. 8. Serve with a garnishing of the sour cream and cilantro.

20

Portobello Onion Pepper Fajitas

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 wok, heat 1 tbsp of the oil on high heat and stir fry the beef strips for about 1 1/2-2 minutes. 3. Transfer the beef strips into a bowl. 4. In the same wok, 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 wok 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

21

LUNCHTIME

Noodles

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

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

4 oz. baby spinach leaves salt and ground black pepper to taste

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

24

Lunchtime Noodles

Sirloin

Onion Egg Noodles

Prep Time: 10 mins Total Time: 6 hrs 20 mins Servings per Recipe: 8 Calories 684 kcal Fat 16.9 g Carbohydrates 90.6g Protein 38.2 g Cholesterol 146 mg Sodium 902 mg

Ingredients 2 lb. sirloin tips, cubed 1/2 yellow onion, chopped 2 (10.75 oz.) cans condensed cream of mushroom soup 1 C. milk 1/2 C. red wine

1 (1.25 oz.) package beef with onion soup mix 2 (16 oz.) packages egg noodles

Directions 1. Heat a large wok on medium-high heat and stir fry the beef and onion for about 5 minutes. 2. Meanwhile in a bowl, mix together the mushroom soup, wine, milk and soup mix. 3. Place the mixture in the wok and bring to a simmer. 4. Reduce heat to low and simmer, covered for about 2 hours. 5. Reduce heat to its lowest setting and simmer, covered for about 4 hours. 6. In a large wok of lightly salted boiling water, cook the egg noodles for about 5 minutes. 7. Drain well. 8. Place the beef mixture over the noodles and serve.

Sirloin Onion Egg Noodles

25

PEANUT

Thai Curry

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 6 Calories 581 kcal Fat 22.8 g Carbohydrates 79.3g Protein 16.4 g Cholesterol 0 mg Sodium 1078 mg

Ingredients 1 1/2 C. white rice 3 C. water 1 (14 oz.) can coconut milk 5 tbsp peanut butter 2 (14.5 oz.) cans chickpeas (garbanzo beans), rinsed and drained 2 tsp ground ginger

1/8 tsp ground cinnamon 1/8 tsp cayenne pepper 1 (28 oz.) can diced tomatoes, drained 1 tsp salt

Directions 1. In a wok, add the rice and water and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 3. Meanwhile in another large wok, mix together the coconut milk and peanut butter on medium-high heat and cook for about 5-7 minutes. 4. Stir in the chickpeas, ginger, cinnamon and cayenne pepper and cook for about 10 minutes, stirring occasionally. 5. Add the tomatoes and cook for about 10 minutes. 6. Stir in the salt and remove from the heat. 7. Serve the curry over the rice.

26

Peanut Thai Curry

Punjabi

Greens Curry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 333 kcal Fat 20.1 g Carbohydrates 22.7g Protein 18.9 g Cholesterol 17 mg Sodium 7499 mg

Ingredients 2 tbsp vegetable oil, divided 2 C. chopped fresh spinach 1 tsp ground cumin 3/4 C. chopped onion 2 green chili peppers, chopped 2 tsp chopped garlic 2 tomatoes, chopped

1/2 C. water 2 tsp ground coriander 1 tsp ground red chilis 2 tbsp salt 8 oz. paneer, cubed

Directions 1. In a wok, heat 1 tbsp of the vegetable oil on medium heat and cook the spinach for about 3-4 minutes. 2. Remove from the heat and keep aside to cool slightly. 3. Transfer the spinach into a food processor and pulse till a rough paste forms. 4. In a wok, heat the remaining 1 tbsp of the oil on medium heat and sauté the cumin for about 30 seconds. 5. Add the onion, green chili peppers and garlic and sauté for about 3-4 minutes. 6. Stir in the tomatoes and simmer, covered for about 1 minute. 7. Add the spinach paste, water, ground coriander, red chili powder and salt and cook for about 2-3 minutes. 8. Stir in the paneer and simmer for about 1-2 minutes more.

Punjabi Greens Curry

27

NUTTY

Sprouts

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 271 kcal Fat 15.9 g Carbohydrates 28.9g Protein 9.9 g Cholesterol 31 mg Sodium 93 mg

Ingredients 4 lb. Brussels sprouts 1/2 C. unsalted butter 4 small red onions, cut into strips 1/4 C. red wine vinegar 2 tbsp white sugar

salt and pepper to taste 1/2 C. coarsely chopped pistachios

Directions 1. Arrange a steamer basket in a pan of the boiling water. 2. Place the Brussels sprouts in the steamer basket and cook, covered for about 8-10 minutes. 3. In a deep wok, melt the butter on medium heat and cook the onions and 3 tbsp of the vinegar till the onions are browned. 4. Add the Brussels sprouts, sugar and remaining vinegar and sauté till the Brussels sprouts are lightly caramelized. 5. Season with the salt and pepper and remove from the heat. 6. Serve with a garnishing of the pistachios.

28

Nutty Sprouts

Brussels Sprouts Stir Fry

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 1 Calories 73 kcal Fat 2.2 g Carbohydrates 13.1g Protein 2.2 g Cholesterol 5 mg Sodium 30 mg

Ingredients 1/2 tsp butter 3 Brussels sprouts, trimmed, halved lengthwise, and thinly sliced 2 1/2 tsp chopped dried apricots 1 tsp water

3/4 tsp maple syrup 1 tsp lime juice

Directions 1. In a wok, melt the butter on medium-high heat and sauté the sprouts, apricot, water and maple syrup for about 5-10 minutes. 2. Stir in the lime juice and immediately remove from the heat. 

Brussels Sprouts Stir Fry

29

TOFU

and Miso (豆腐みそ)

Prep Time: 15 mins Total Time: 17 mins Servings per Recipe: 6 Calories 82 kcal Carbohydrates 4.6 g Cholesterol 6 mg Fat 4.5 g Protein 7.4 g Sodium 358 mg

Ingredients 2 tbsps sesame seeds 1/2 cup dried Asian-style whole sardines 2 1/2 tbsps red miso paste 1/2 cup boiling water

1 (16 ounce) package silken tofu, cubed 4 green onions, thinly sliced crushed red pepper flakes

Directions 1. 2. 3. 4.

Get a wok and fry sesame seeds until aromatic for 3 mins. Get a pan and begin to boil water. Get a food processor and combine dried sardines and sesame seeds. Process into a powder. Put sesame and sardines in a bowl and combine miso. Combine in your boiling water (1/2 cup) from earlier and mix until creamy. 5. Finally combine your tofu red pepper, and green onions. 6. Enjoy.

30

Tofu and Miso

Venetian

Beef Ramen Stir-Fry

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 297 kcal Carbohydrates 7.4 g Cholesterol 78 mg Fat 18.4 g g Protein 23.6 g Sodium 546 mg

Ingredients 1 pound ground beef, or to taste 16 slices pepperoni, or to taste 1 (14.5 ounce) can diced tomatoes 1 cup water 2 (3 ounce) packages beef-flavored ramen noodles

1 green bell peppers, cut into strips 1 cup shredded mozzarella cheese

Directions 1. Cook beef and pepperoni slices over high heat in a large wok for about 7 minutes before adding tomatoes, content of seasoning packet content from ramen noodles and water into wok containing beef. 2. After breaking ramen noodles into half, add this to the beef mixture along with green bell pepper and cook all this for about five minutes or until you see that noodles are soft. 3. Turn the heat off before adding mozzarella cheese and letting it melt down before serving.

Venetian Beef Ramen Stir-Fry

31

AN IMPRESSIVE

Entrée

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 183.9 Fat 13.9g Cholesterol 0.9mg Sodium 46.8mg Carbohydrates 3.7g Protein 1.0g

Ingredients 4 veal chops 2 tbsp olive oil salt and pepper 1 tbsp tarragon 1 lb cremini mushroom, sliced 2 tbsp flour

1 C. chicken stock 2 tbsp heavy cream 1 dash nutmeg

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

32

Season the chops with the salt and black pepper. In a wok, heat the oil and cook the chops for about 5 minutes per side. Transfer the chops into plate and keep warm. In a bowl, add the mushrooms and flour and toss to coat. In the same wok, add the mushrooms and chicken stock and cook till thickened. Stir in the cream, nutmeg, salt and pepper. Place the sauce over chops and serve.

An Impressive Entrée

Sicilian Style

Veal Chops

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 205.7 Fat 13.2g Cholesterol 10.0mg Sodium 462.6mg Carbohydrates 17.0g Protein 2.2g

Ingredients 2 veal loin chops 1 large shallot 2 cloves garlic 1/2 tsp crushed red pepper flakes 2 tsp chopped fresh parsley 4 tsp extra virgin olive oil 2 tsp butter 1/4 C. dry white wine

1 (14 oz.) cans diced tomatoes ( preferably with garlic and basil) 2 tsp dried thyme, crushed to a course powder salt and pepper

Directions 1. Sprinkle the chops with the thyme, salt and pepper. 2. In a heavy wok, heat 2 tbsp of the oil on medium-high heat and cook the chops till browned from both sides. 3. Transfer the chops into a plate. 4. In the same wok, heat 1 tbsp of the oil and sauté the shallots, garlic and crushed red pepper till tender. 5. Add the wine and bring to a boil and cook till reduces by half. 6. Add the tomatoes and their juices and bring to a boil. 7. Add the chops and reduce the heat to medium. 8. Cook, covered for about 10 minutes. 9. Transfer the chops into a serving platter. 10. In the same wok, add the butter and half of the parsley and swirl till the butter just melts and the sauce starts to thicken. 11. Spoon the sauce over the chops and drizzle with the remaining 1 tbsp of the olive oil. 12. Serve with a sprinkling of the remaining parsley. Sicilian Style Veal Chops

33

KUSHIRO

Wok

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 409 kcal Fat 17.5 g Carbohydrates 34.9g Protein 28.1 g Cholesterol 52 mg Sodium 873 mg

Ingredients 1 1/2 C. water 2 (3 oz.) packages beef flavored ramen noodles 1/2 C. beef broth 2 tbsp Thai chili peanut sauce 1 tbsp soy sauce 1/8 tsp ground ginger 1 tbsp olive oil 3/4 lb. beef top round steak, cut into 1/4-inch strips

1 tbsp olive oil 1/2 carrot, cut into matchsticks 1 stalk celery, thinly sliced 3 green onions, thinly sliced 1/4 C. thinly sliced red bell pepper 2 C. shredded cabbage 1 C. bean sprouts 4 fresh mushrooms, thinly sliced salt and pepper to taste

Directions 1. In a large pan of the boiling water, cook the ramen noodles and 1 seasoning packet for about 3 minutes, stirring occasionally. 2. Drain well and keep aside. 3. In a bowl, add the peanut sauce, soy sauce, beef broth and ground ginger and beat till well combined. 4. In a large wok, heat 1 tbsp of the olive oil and sear the steak for about 3-5 minutes. 5. Transfer the steak onto a plate and keep aside. 6. In the same wok, heat the remaining 1 tbsp of the olive oil and stir fry the bell pepper, carrot, celery and green onion for about 2 minutes. 7. Stir in the mushrooms, cabbage, bean sprouts and sauce mixture and cook, covered for about 3 minutes. 8. Add the cooked ramen noodles, steak, salt and pepper and toss to coat well.

36

Kushiro Wok

6-Ingredient

Lo-Mein Noodles

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 383 kcal Fat 19.8 g Carbohydrates 38.6g Protein 17.1 g Cholesterol 1 mg Sodium 1333 mg

Ingredients 1 (16 oz.) package extra firm tofu, pressed and cubed 2 tbsp olive oil 2 (3 oz.) packages Oriental flavored ramen noodles 1 (16 oz.) package frozen stir-fry

vegetables 1 1/2 C. water 1 tbsp soy sauce

Directions 1. In large wok, heat the oil on medium-high heat and cook the tofu for about 15 minutes, stirring occasionally. 2. Meanwhile in a pan of the boiling water, cook the ramen noodles for about 2 minutes. 3. Drain well. 4. In the pan of the tofu, add the vegetables and ramen noodle seasoning and cook till the vegetables become tender, stirring occasionally. 5. Stir in the noodles and soy sauce and serve.

6-Ingredient Lo-Mein Noodles

37

TANGY

Stir Fry

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 230 kcal Fat 11.8 g Carbohydrates 18.8g Protein 11.1 g Cholesterol 0 mg Sodium 409 mg

Ingredients Citrus Sake Sauce: 6 tbsp Cooking Wine 1/4 C. orange juice 1 tbsp light soy sauce 2 tsp toasted sesame oil 1 tsp grated or minced fresh ginger 1 tsp cornstarch 1 tbsp chopped cilantro (optional) 1 tbsp toasted sesame seeds

Stir Fry: 1 (14 oz.) package firm tofu, drained and cut into 1/2-inch cubes 1 tbsp cooking oil 1 1/2 C. fresh or frozen sugar snap peas 3 medium carrots, thinly sliced 3/4 C. thinly sliced onion

Directions 1. For the sauce: in a bowl, mix together all the sauce ingredients. 2. Heat a large wok on medium-high heat and cook the oil and tofu for about 5 minutes, stirring frequently. 3. Add the snow peas, carrots and onion and stir fry for about 5 minutes. 4. Stir in the sauce and cook for about 1-2 minutes. 5. Serve immediately.

38

Tangy Stir Fry

Lemony

Jicama Stir Fry

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 109.6 Fat 4.8g Cholesterol 0.0mg Sodium 167.1mg Carbohydrates 16.3g Protein 2.4g

Ingredients 2 tbsp sugar 1/2 tsp lemon, zest of, grated 1 tbsp low sodium soy sauce 3 tbsp lemon juice, freshly squeezed 2 tsp cornstarch 1/2 C. water 4 tsp olive oil

3 C. broccoli florets 1 red bell pepper, cut into 1 inch pieces 1 C. jicama, peeled and julienned lemon, zest of, if desired ( to garnish)

Directions 1. In small bowl, mix together the sugar, lemon zest, lemon juice, soy sauce, water and cornstarch. 2. In large, non-stick wok, heat the oil on high heat and stir fry the broccoli and red for about 2 minutes. 3. Stir in the jicama and cook till vegetables are crisp tender. 4. stir in the mixture and cook till thickened. 5. Serve with garnishing of the additional lemon zest.

Lemony Jicama Stir Fry

39

AUTUMN

Root Vegetable Couscous

Prep Time: 2 hrs Total Time: 2 hrs 25 mins Servings per Recipe: 8 Calories 710.5 Fat 31.0 g Cholesterol 74.4 mg Sodium 213.1 mg Carbohydrates 78.5 g Protein 28.2 g

Ingredients 8 lamb chops 1 large onion, chopped 3 garlic cloves, minced 2 medium carrots, diced 2 medium courgettes (zucchini) 2 large potatoes, diced 1/4 swede (rutabaga) 1 parsnip 2 -3 stalks celery, chopped 1 C. chickpeas, drained 2 tsp. ras el hanout spice mix, see appendix salt & pepper 1 pinch dried mint

1/2 tbsp. sunflower oil 1 C. of tinned plum tomato, liquidized 6 C. water 1 large green chili pepper 17.5 oz. medium couscous 1 tbsp. ghee (clarified butter) 1 1/2 tbsp. margarine 1 glass water olive oil

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9. 40

Place a large wok over medium heat. Heat in it a splash of olive oil. Stir in the onion with garlic, ras el hanout and chicken. Cook them for 4 min while stirring. Stir in the carrots with courgette, parsnips, and celery. Cover them with 4 C. of water. Stir in a pinch of salt and pepper then bring them to a boil. Lower the heat and let them cook for 45 min with the lid on. Stir in the tomatoes, chickpeas and dried mint and 2 C. of water. Cook them for an extra 35 min with the lid on. Prepare the couscous by following the instructions on the package. Serve your couscous hot with your meat stew. Enjoy. Autumn Root Vegetable Couscous

Lebanese

Parsley Salad (Tabbouleh)

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 6 Calories 368.7 Fat 13.5 g Cholesterol 0.0 mg Sodium 181.6 mg Carbohydrates 55.1 g Protein 10.4 g

Ingredients 1 1/2 C. couscous 1 1/2 C. boiling water 1/3 C. extra virgin olive oil 1 tbsp. ground cumin 300 g chickpeas, rinsed & drained 3 C. flat leaf parsley, chopped 1 C. mint leaf, chopped

6 green onions, finely chopped 3 tomatoes, seeded & chopped 2 lemons, juiced salt & pepper

Directions 1. 2. 3. 4. 5.

Get a mixing bowl: Place in it the couscous and cover it with water. Put on the lid and let it sit for 4 min. Stir it with a fork and place it aside. Place a wok over high heat. Heat in it 1 tbsp. of oil. Cook in it the chickpeas with cumin for 4 to 5 min while stirring. Add the mixture to the couscous with tomatoes, onion, mint, parsley, a pinch of salt and pepper. 6. Get a mixing bowl: Whisk in it the lemon juice with olive oil. 7. Add it to the couscous and mix them well. Serve it warm or chilled. 8. Enjoy.

Lebanese Parsley Salad

41

30-MINUTE

Weeknight Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 427.4 Fat 7.0 g Cholesterol 2.8 mg Sodium 152.3 mg Carbohydrates 77.5 g Protein 12.0 g

Ingredients 2 C. couscous 2 C. boiling chicken stock 2 tbsp. olive oil 2 large brown onions, thinly sliced 2 garlic cloves, chopped 1/3 C. brown sugar

1/3 C. red wine vinegar 2 tbsp. thyme, chopped 2/3 C. sultana (raisins)

Directions 1. 2. 3. 4. 5.

Combine the stock with couscous in a large mixing bowl. Cover it and let it sit for 6 min. Stir it with a fork then place it aside. Place a large wok over high heat. Heat in it the oil. Cook in it the garlic with onion for 4 min. Add the sugar, vinegar, and thyme. Cook them for 14 min while stirring. Add the mixture to the couscous with sultanas, a pinch of salt and pepper. 6. Mix them well. Serve your couscous warm or chilled. 7. Enjoy.

42

30-Minute Weeknight Couscous

How to Make

Israeli Couscous

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 221.0 Fat 4.9 g Cholesterol 0.0 mg Sodium 21.0 mg Carbohydrates 37.4 g Protein 6.6 g

Ingredients 1 1/2 C. Israeli couscous 3 C. cauliflower florets 1/4 tsp. cinnamon 1 tsp. coriander 1 shallot, sliced 2 tbsp. olive oil, divided 1/3 C. dried cranberries

salt and pepper red wine vinegar, splash chopped parsley

Directions 1. 2. 3. 4. 5.

Prepare the couscous by following the instructions on the package. Drain it, run it under cold water and drain it again. Transfer it to a mixing bowl. Add 1 tbsp. of olive oil and a pinch of salt. Mix them well. Place a large wok over high heat. Heat in it the rest of the oil. Stir in it 3 C. of cauliflower with the sliced shallot. Cook them for 10 to 12 min while stirring. 6. Stir in the cinnamon with coriander, a pinch of salt and pepper. Cook them for 1 min. 7. Stir in 1/3 C. dried cranberries. Cook them for 2 to 3 min while stirring often. 8. Add the mixture to couscous with a splash of red wine vinegar, and salt and pepper. 9. Serve it warm. 10. Enjoy.

How to Make Israeli Couscous

43

CAULIFLOWER,

Pumpkin, and Lentil Curry

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 261.7 Fat 4.2 g Cholesterol 0 mg Sodium 219.5 mg Carbohydrates 45.5 g Protein 13.9 g

Ingredients 1 tbsp vegetable oil 1 onion, finely chopped 500 g pumpkin, peeled and chopped into 3cm pieces 1 garlic clove, crushed 2 tsp curry powder 1 C. red lentil 1 liter vegetable stock 400 g chickpeas, drained

2 zucchini, cut into 3cm pieces 2 C. cauliflower florets salt and pepper chopped fresh coriander, to garnish

Directions 1. In a large wok, heat the oil and sauté the onion, pumpkin, garlic and curry powder for about 3 minutes. 2. Add the lentils and stock and bring to a boil. 3. Reduce the heat and simmer for about 5 minutes. 4. Add the chickpeas, zucchini and cauliflower and simmer for about 5 minutes. 5. Stir in the salt and pepper and remove from the heat. 6. Serve with a garnishing of the fresh chopped coriander.

44

Cauliflower, Pumpkin, and Lentil Curry

Saffron

& Parsley Lamb

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 547.7 Fat 31.6g Cholesterol 191.2mg Sodium 152.5mg Carbohydrates 5.5g Protein 58.1g

Ingredients 1/4 C. vegetable oil 1 1/2 lbs cubed lamb stew meat 1 1/2 tsps saffron salt, to taste pepper, to taste 1 large onion, chopped 1 C. water

1/2 C. chopped fresh parsley 1 tbsp butter 1 lemon, cut into wedges

Directions 1. 2. 3. 4. 5.

In a large wok, heat the oil on medium-high heat and sear the lamb for about 5 minutes. Stir in the saffron, salt, black pepper, water and onion, reserving 1/4 C. and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 15 minutes. Uncover and stir in the butter and simmer for about 5-10 minutes. Transfer the lamb mixture into serving plates and top with the parsley and remaining onion. 6. Serve hot with a garnishing of the lemon wedges.

Saffron & Parsley Lamb

45

SPICY

Egg Rolls

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

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

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

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

48

Spicy Egg Rolls

Hearty

Homemade Tomato Spaghetti

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 5 Calories 557 kcal Fat 20.3 g Carbohydrates 65.7g Protein 28.2 g Cholesterol 68 mg Sodium 1002 mg

Ingredients 12 oz. spaghetti 1 lb. lean ground beef 1 tsp salt 3/4 tsp white sugar 1 tsp dried oregano 1/4 tsp ground black pepper 1/8 tsp garlic powder

2 tbsp dried minced onion, optional 2 1/2 C. chopped tomatoes 1 1/3 (6 oz.) cans tomato paste 1 (4.5 oz.) can sliced mushrooms, optional

Directions 1. Heat a wok and cook the beef on medium heat till browned completely and drain off the excess fat. 2. In a large pan, add the beef and the remaining ingredients except pasta and simmer, stirring occasionally for about 2 hours. 3. Cook the spaghetti according to the package's directions and drain well. 4. Pour the sauce over the spaghetti and serve.

Hearty Homemade Tomato Spaghetti

49

BOSTONIAN

Salad

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 2 Calories 357 kcal Fat 23.7 g Carbohydrates 10.5g Protein 27.1 g Cholesterol 126 mg Sodium 968 mg

Ingredients 2 tbsps butter 1 1/2 C. cooked lobster meat, chopped 1 tsp seafood seasoning 1/2 of avocado, peeled, pitted and chopped

1 tomato, chopped 2 C. iceberg lettuce, torn 1/4 C. feta cheese, crumbled

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

50

In a wok, melt the butter with medium heat. Add the crabmeat and cook for about 2-3 minutes or till just heated. Stir in the seafood seasoning and immediately remove from heat. Transfer the lobster meat into a large serving bowl. Add the remaining ingredients except the cheese and gently toss to coat. Top with feta cheese and serve.

Bostonian Salad

Tilapia Fillets

with Teriyaki Sauce

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 5 Calories 245.6 Fat 4.8g Cholesterol 62.5mg Sodium 1680.0mg Carbohydrates 23.3g Protein 28.1g

Ingredients 1 tbsp oil 5 tilapia fillets 1/2 C. brown sugar 1/4 C. seasoned rice wine vinegar 1/2 C. soy sauce

1 tsp fresh ginger, grated 1/2 tsp garlic, minced

Directions 1. Place a large wok over medium heat. Add the oil and heat it. Lay in it the tilapia Fillets. 2. Get a mixing bowl: Mix in it the remaining ingredients to make the sauce. Pour the sauce all over the tilapia. Cook them until the fish is done and sauce is thick. 3. Serve your tilapia fillets with teriyaki sauce warm. 4. Enjoy.

Tilapia Fillets with Teriyaki Sauce

51

BBQ SIRLOIN

Nashville Style

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 247.5 Fat 7.7g Cholesterol 75.6mg Sodium 801.1mg Carbohydrates 18.1g Protein 26.1g

Ingredients 1 onion ( chopped) 1 tbsp butter 1 tbsp prepared mustard 1 tbsp Worcestershire sauce 1 tbsp distilled white vinegar 2 tbsp brown sugar 1/2 tsp salt

1/2 tsp ground black pepper 1/2 C. catsup 1 lb sirloin, cut into cubes

Directions 1. 2. 3. 4.

52

In a large wok, melt the butter on medium heat and sauté the onions till tender. Add the meat and cook till browned completely. Stir in the mustard, Worcestershire sauce, vinegar, salt, pepper, sugar and catsup. Reduce the heat and simmer, covered for about 45 minutes, stirring occasionally.

BBQ Sirloin Nashville Style

Cilantro

and Basil Fried Rice

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 634 kcal Fat 17.3 g Carbohydrates 84.4g Protein 32.8 g Cholesterol 68 mg Sodium 562 mg

Ingredients 4 tbsp vegetable oil 5 cloves garlic, finely chopped 2 green chilies, diced 2 C. cubed skinless, boneless chicken breast meat 2 C. cooked jasmine rice, chilled 1 tbsp white sugar

1 tbsp fish sauce 1 tbsp soy sauce 2 tsp chopped green onion 2 tbsp chopped fresh basil leaves 5 tbsp chopped fresh cilantro

Directions 1. 2. 3. 4.

In a large wok, heat the oil on medium-high heat and sauté the garlic till golden. stir in the chili pepper and chicken meat and stir fry till the chicken is done completely. Reduce the heat to medium. Stir in the rice, sugar, fish sauce and soy sauce and cook till well combined, stirring gently. 5. Stir in the green onions, basil and cilantro and cook for about 1 minute. 6. Serve hot.

Cilantro and Basil Fried Rice

53

CLASSICAL

Chicken Tacos

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 12 Calories 403 kcal Fat 14.9 g Carbohydrates 49.3g Protein 18.8 g Cholesterol 39 mg Sodium 1049 mg

Ingredients 4 C. water 1 (16 oz.) package yellow rice 5 tbsp olive oil, divided (optional) 1 lb. boneless chicken, cut into 3/4inch cubes 1 (1 oz.) package chicken taco seasoning mix 1 (16 oz.) can black beans, rinsed and

drained 1 1/2 C. shredded Mexican cheese blend 1 (4 oz.) can sliced olives 1 jalapeno pepper, seeded and minced 12 corn tortillas 1 tbsp vegetable shortening

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

54

In a pan, add the water and bring to a boil. Add the rice and 1/4 C. of the olive oil and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. In a wok, heat 1 tbsp of the olive oil on medium heat and stir fry the chicken and taco seasoning mix for about 5-10 minutes. Stir in the rice, black beans, Mexican cheese blend, olives, and jalapeño pepper and cook for about 5 minutes. Heat another wok on medium-high heat and warm each tortillas for about 1-2 minutes. Fill each tortilla with about 1/2 C. of the chicken mixture, folding tortilla over filling. In a wok, heat the shortening on medium heat and fry the filled tortillas for about 2-3 minutes per side.

Classical Chicken Tacos

45 Minute

Fried Chicken

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 698.5 Fat 53.5g Cholesterol 129.3mg Sodium 412.1mg Carbohydrates 18.2g Protein 34.5g

Ingredients 3/4 C. all-purpose flour 1/2 tsp garlic salt 1/2 tsp salt 1/2 tsp celery salt 1/2 tsp pepper

1/2 tsp paprika 2 1/2-3 lb. chicken pieces 1/2 C. canola oil

Directions 1. 2. 3. 4.

In a shallow dish, mix together all the ingredients except the chicken and the canola oil. Add the chicken pieces and coat them with the mixture evenly. In a large wok, heat the oil to 365 degrees F and fry the chicken pieces till golden brown. Transfer the chicken pieces onto paper towel lined plates to drain.

45 Minute Fried Chicken

55

3-INGREDIENT

Cajun Basmati

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 1 Calories 1465.3 Fat 67.3g Cholesterol 129.3mg Sodium 2762.2mg Carbohydrates 152.5g Protein 58.0g

Ingredients 1/2 lb. andouille sausages, sliced 1 C. basmati rice, rinsed in cold water 2 C. water

Directions 1. In a 10-inch wok, add the sausage slices and 1/2 C. of the water over medium heat and cook, covered for about 15 minutes. 2. Uncover and cook the sausage until all the liquid is absorbed. 3. Add the rice and stir fry until browned. 4. Stir in the remaining water and bring to a boil. 5. Reduce the heat to low and simmer, covered for about 10-12 minutes. 6. Remove from the heat and keep aide, covered for about 30 minutes. 7. With a fork, fluff the rice and serve.

56

3-Ingredient Cajun Basmati

Mediterranean

Basmati Greek Style

Prep Time: 10 mins Total Time: 35mins Servings per Recipe: 3 Calories 270.9 Fat 10.3g Cholesterol 87.7mg Sodium 697.7mg Carbohydrates 3.5g Protein 38.6g

Ingredients 2 tbsp margarine 1 lb. boneless skinless chicken breast half 2 large shallots, chopped 2 C. chicken broth 1 tbsp lemon juice ( fresh )

1 tsp grated lemon peel 2 tbsp chopped dill weed

Directions 1. In a wok, melt the margarine over medium-high heat and cook the chicken until browned, stirring frequently. 2. Transfer the chicken into a bowl and sprinkle with the salt and black pepper. 3. In the same wok, add the shallots and cook for about 30 seconds, stirring continuously. 4. Stir in rice, lemon peel, lemon juice and broth and bring to a boil. 5. Add the cooked chicken and stir to combine. 6. Reduce the heat to low and simmer, covered for about 15-20 minutes, without stirring. 7. Add the dill weed and gently, stir to combine. 8. Serve hot.

Mediterranean Basmati Greek Style

57

PERSIAN

Cinnamon Beef Stew

Prep Time: 25 mins Total Time: 1 hr 40 mins Servings per Recipe: 4 Calories 425.1 Fat 24.3g Cholesterol 82.9mg Sodium 388.7mg Carbohydrates 21.3g Protein 30.0g

Ingredients 3 tbsp olive oil, divided ( 2 tbsp. and 1 tbsp.) 1/2 large onion, chopped 1 lb lean stewing beef, cubed 2 tsp ground cumin 2 tsp ground turmeric 1/2 tsp ground cinnamon 2 1/2 C. water 5 tbsp fresh flat-leaf parsley, chopped

3 tbsp snipped chives 1 (15 oz.) cans kidney beans, drained and rinsed 1 lemon, juice of 1 tbsp flour salt and black pepper

Directions 1. Place a wok over medium heat. Heat 2 tbsp of olive oil in it. Brown in it the stew meat for 12 min. 2. Stir in the cumin, turmeric and cinnamon. Cook them for 2 min. Pour in the water and cook them until they start boiling. 3. Put on the lid and cook them for 48 min while stirring from to time. 4. Place a small wok over medium heat. Heat 1 tbsp of oil in it. Add the parsley with chives. Cook them for 3 min. Stir them into the beef stew with beans and lemon juice. 5. Sprinkle some salt and pepper on the stew then add to it 1 tbsp of flour. Cook the stew for 35 min until it thickens. Serve it warm. 6. Enjoy.

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Persian Cinnamon Beef Stew

Slow Cooker

Lamb Dinner

Prep Time: 15 mins Total Time: 5 hrs 15 mins Servings per Recipe: 4 Calories 512.7 Fat 20.5g Cholesterol 107.1mg Sodium 453.5mg Carbohydrates 43.2g Protein 41.7g

Ingredients 1 1/2 lb. lean boneless leg of lamb, cut into 1 inch cubes 1/2 tsp salt pepper 3 tbsp olive oil ( divided) 2 large onions, thinly sliced 6 garlic cloves, minced 1/2 tsp dried oregano 1 (14 oz.) cans whole tomatoes, drained 1 large potato, peeled and cut into 1/2

inch cubes 8 oz. fresh green beans 1 small eggplant, peeled and cut into 1/2 inch cubes 1 medium zucchini, cut into 1/2 inch slices 5 bay leaves 3 tbsp fresh parsley, chopped

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

Season the lamb with half of the salt and pepper. In a wok, heat 2 tbsp of the oil on medium-high heat and sear the lamb till browned. Transfer the lamb into a 3 1/2 quart crock pot. In the same wok, heat the remaining oil and sauté the onions for about 3-5 minutes. Add the garlic and oregano and sauté for about 1 minute. Add the tomatoes and simmer, smashing the tomatoes with the back of the spoon. Place half of the tomatoes over the lamb in the crock pot, followed by potatoes in a layer and sprinkle with the salt and pepper. 8. Place a layer of the green beans, followed by the eggplant and zucchini and sprinkle each layer with the salt and pepper slightly. 9. Top with the remaining tomatoes and bay leaves. 10. Set the crock pot on High and cook, covered for about 4 hours. 11. Discard the bay leaves before serving. Slow Cooker Lamb Dinner

61

CHOPPED

Cheese (Ground Beef Sandwich)

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 710 Fat 44 g Cholesterol 120 mg Sodium 1270 mg Total Carbohydrates 38 g Protein 40 g

Ingredients 1 tbsp vegetable oil 1/2 onion, chopped 1 1/4 lb. ground beef, broken into pieces Kosher salt and ground pepper 2 to 4 tbsp chopped pickled hot peppers 8 slices American cheese

1/3 C. mayonnaise 4 soft white hero rolls, split and toasted Shredded iceberg lettuce, sliced tomatoes, ketchup and hot sauce Potato chips

Directions 1. In a cast-iron wok, add the over medium-high heat and cook until heated through. 2. Add the ground beef, onion, 1/2 tsp salt and a little pepper and cook for about 2 minutes, without stirring. 3. With a spatula, flip the meat and cook for about 2-3 minutes, breaking up the meat continuously. 4. Add the pickled peppers and stir to combine. 5. Place the cheese over the beef mixture and remove from the heat. 6. Keep aside until the cheese is melted. 7. Place the mayonnaise onto both sides of the rolls evenly. 8. Place the beef mixture onto the bottom half of rolls, followed by the lettuce, tomatoes, ketchup and hot sauce. 9. Cover with the roll tops and enjoy alongside the potato chips.

62

Chopped Cheese

Sesame

Chicken

Prep Time: 2 hrs Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 1182.9 Fat 119.1g Cholesterol 59.7mg Sodium 849.0mg Carbohydrates 15.4g Protein 16.1g

Ingredients 10 oz. chicken legs, deboned and cubed 2 tbsp sugar 2 C. soya oil 2 tbsp soy sauce 1 tbsp ginger root, minced 1 1/2 tsp vinegar 2 scallions, chopped 2 tbsp cornstarch 1 tbsp garlic, minced

1/4 C. chicken stock 2 tbsp dry chili peppers 1 tsp sesame oil 1 tsp sesame seeds Marinade 1 egg white 1 tbsp soy sauce 1 tbsp cornstarch

Directions 1. For the marinade: in a bowl, add the egg white, 1 tbsp of the soy sauce and cornstarch and mix well. 2. Add the chicken pieces and coat with the marinade generously. 3. Keep aside for about 2 1/2 hours. 4. In a deep wok, add the oil and cook until its temperature reaches to 350 degrees F. 5. Add the chicken pieces in batches and fry for about 2 minutes. 6. With a slotted spoon, transfer the chicken pieces onto a paper towel-lined plate to drain. 7. In another wok, add 2 tbsp of the oil over high heat and cook until heated through. 8. Add the scallions, garlic, ginger and chili peppers and stir fry for about 1 minute. 9. Add the fried chicken and stir to combine. 10. In a bowl, dissolve the cornstarch into stock. 11. Add the cornstarch mixture, sugar, vinegar and soy sauce and stir to combine. 12. Remove from the heat and stir in the sesame oil. 13. Top your chicken with the sesame seeds Enjoy hot. Sesame Chicken

63

JADE GARDEN HOUSE

Fried Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 236 kcal Fat 8.4 g Carbohydrates 26.4g Protein 13 g Cholesterol 59 mg Sodium 603 mg

Ingredients 1 1/2 C. uncooked white rice 3 tbsp sesame oil 1 small onion, chopped 1 clove garlic, chopped 1 C. small shrimp - peeled and deveined 1/2 C. diced ham 1 C. chopped cooked chicken breast 2 stalks celery, chopped

2 carrots - peeled and diced 1 green bell pepper, chopped 1/2 C. green peas 1 egg, beaten 1/4 C. soy sauce

Directions 1. Cook the rice according to package's directions. 2. Meanwhile in a large wok. heat the sesame oil on medium-high heat and sauté the onion till golden. 3. Add the garlic and sauté till lightly browned. 4. Stir in the shrimp, ham and chicken and stir fry till the shrimp is pink. 5. Reduce the heat to medium, 6. Stir in the celery, carrot, green pepper and peas and stir fry till the vegetables become crisp-tender. 7. Stir in the beaten egg and cook till just scrambled. 8. Stir in the cooked rice and soy sauce and serve immediately.

64

Jade Garden House Fried Rice

Chinese

Black Mushroom Fried Rice

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 539 kcal Fat 19.8 g Carbohydrates 71.7g Protein 19.9 g Cholesterol 129 mg Sodium 613 mg

Ingredients 6 sticks dried bean curd 1 tbsp shredded black fungus 7 dried black mushrooms boiling water 3 1/4 C. water 2 C. basmati rice 1 tbsp butter or oil 4 eggs, beaten 3 tbsp vegetable oil 1 C. cubed carrots

1 C. chopped yellow onion 4 tbsp minced fresh ginger root 4 tbsp minced garlic 1/2 C. thinly sliced green onions 1 C. frozen peas 3 tbsp tamari 2 tbsp sesame oil fresh ground black pepper

Directions 1. In a bowl of the boiling water, soak the the dried bean curd for about 20 minutes. 2. In another bowl of the boiling water, soak the shredded black fungus and dried black mushrooms for about 20 minutes. 3. In a pan, add 3 1/4 C. of the water and rice on high heat and bring to a boil. 4. Reduce the heat to low and simmer, covered for about 5 minutes. 5. Remove from the heat and keep aside, covered for about 20 minutes. 6. In a non-stick wok, melt the butter on medium-high heat and scramble the eggs till creamy. 7. Transfer the eggs into a bowl and chop into bits. 8. In another bowl, mix together the carrot, onion, garlic and ginger. 9. In a third bowl, mix together the green onions and frozen peas. 10. Now drain all the water from the bean curd, fungus and mushrooms. 11. Remove the tough bits from the bean and cut the remaining into quarter-inch rings. 12. Slice the mushrooms. Chinese Black Mushroom Fried Rice

65

13. In a fourth bowl, mix together the bean curd and mushrooms. 14. In a wok, heat 3 tbsp of the vegetable oil on high heat and cook the carrot, onion, garlic and ginger till tender, stirring occasionally. 15. Stir in the bean curd, shredded fungus and mushrooms and stir fry for about 1 minute. 16. Stir in the spring onion, frozen peas and rice. 17. Stir in the eggs, tamari, sesame oil and a few twists of fresh black pepper and remove from the heat.

66

Fried Rice

in the Morning

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 357 kcal Fat 7.7 g Carbohydrates 56.5g Protein 14 g Cholesterol 134 mg Sodium 523 mg

Ingredients 4 C. water 2 C. uncooked white rice 6 slices bacon 4 eggs, beaten 1 large yellow onion, chopped

1 C. frozen peas 4 green onions, chopped 1 1/2 tbsp soy sauce, divided

Directions 1. 2. 3. 4. 5.

In a pan, add the water and rice and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. Heat a large wok on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. In the same wok, add the eggs in the bacon crease on medium heat and cook for about 13 minutes. 6. Stir in the yellow onion, peas, green onion, and 1 1/2 tsp of the soy sauce and cook for about 5 minutes. 7. Reduce the heat to low and stir in the rice, crumbled bacon and remaining soy sauce. 8. Cook for about 1-3 minutes.

Fried Rice in the Morning

67

SPROUT LOVER'S

Platter

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 255 kcal Fat 22.7 g Carbohydrates 11.7g Protein 4.7 g Cholesterol 75 mg Sodium 171 mg

Ingredients 1/4 C. butter 1 1/2 lb. Brussels sprouts, trimmed and quartered 1/4 tsp sea salt 1 C. heavy cream

2 tbsp fresh lemon juice

Directions 1. In a wok, melt the butter on medium-high heat and cook the Brussels sprouts and salt for about 5 minutes, stirring occasionally. 2. Add the cream and bring to a simmer. 3. Reduce the heat to low and simmer, covered for about 30-35 minutes. 4. Uncover and stir in the lemon juice. 5. Simmer for a few minutes more. 6. Season with the additional salt and lemon juice before serving.

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Sprout Lover's Platter

Brussels Sprouts for July

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 3 Calories 130 kcal Fat 9.4 g Carbohydrates 10.6g Protein 2.6 g Cholesterol 0 mg Sodium 364 mg

Ingredients 1/4 C. low-sodium teriyaki sauce 1 tbsp sesame oil 1 tsp smoked paprika 1 tsp garlic powder 1 tbsp olive oil

2 cloves garlic, minced 10 Brussels sprouts, halved 1 tsp ground black pepper

Directions 1. In a bowl, add the teriyaki sauce, sesame oil, paprika, and garlic powder and beat till well combined. 2. In a non-stick wok, heat the olive oil on medium heat and sauté the garlic for about 2 minutes. 3. Add the Brussels sprouts, cut-side down and sprinkle with the pepper. 4. Place about 1/3 of the teriyaki mixture over the Brussels sprouts and cook for about 5-10 minutes, coating the Brussels sprouts with the teriyaki mixture 2 more times.

Brussels Sprouts for July

69

CHICKEN CURRY

101

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 343 kcal Fat 24.3 g Carbohydrates 9.8g Protein 22.3 g Cholesterol 62 mg Sodium 83 mg

Ingredients 1 (3 lb.) whole chicken, skin removed and cut into pieces 3 onions, chopped 1 tsp ground cinnamon 1 bay leaf 2 cloves crushed garlic 1/4 tsp ground ginger 1 tsp paprika 3 tbsp curry powder

1/2 tsp white sugar 1/2 lemon, juiced 1/2 tsp cayenne pepper 1 tbsp tomato paste 1 pinch salt 1/4 C. olive oil water to cover

Directions 1. In a large wok, heat the oil on medium heat and sauté the onion till browned. 2. Add the cinnamon, bay leaf, ginger, paprika, curry powder, sugar, salt and garlic and sauté for about 2 minutes. 3. Add the chicken pieces, tomato and enough water to just cover the chicken and simmer for about 20 minutes. 4. Stir in the lemon juice and the cayenne pepper and simmer for about 5 minutes.

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Chicken Curry 101

6-Ingredient

Mushrooms Greek Style

Prep Time: 2 mins Total Time: 9 mins Servings per Recipe: 4 Calories 155.2 Fat 13.9g Cholesterol 0.0mg Sodium 590.1mg Carbohydrates 5.8g Protein 3.5g

Ingredients 1/4 C. olive oil 1 lb. white mushroom, halved 3 tbsp balsamic vinegar 1 tsp salt

1/4 tsp red pepper flakes pepper

Directions 1. 2. 3. 4.

Place a wok over medium heat. Heat in it the oil. Cook in it the mushroom for 5 to 6 min. Add the vinegar, red pepper flakes salt and a pinch of pepper. Let them cook for 1 min. Serve your mushroom warm with as a side dish or a sandwich topping. Enjoy.

6-Ingredient Mushrooms Greek Style

73

SEATTLE STYLE

Asparagus Wok

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 200.9 Fat 17.7g Cholesterol 45.8mg Sodium 174.3mg Carbohydrates 8.9g Protein 5.2g

Ingredients 1/2 small onion, sliced 1 1/2 C. mushrooms, sliced 1 1/2 C. asparagus, chopped tips and most tender parts

3 -4 tbsp butter salt and pepper

Directions 1. Place a wok over medium heat. Heat in it the butter. Sauté in it the onion for 3 min. 2. Stir in the mushroom and let it cook for 3 min. Stir in the asparagus with a pinch of salt and pepper. 3. Let them cook for 3 to 4 min. Serve it warm. 4. Enjoy.

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Seattle Style Asparagus Wok

30-Minute

Mushroom Rotini

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 477.1 Fat 9.5g Cholesterol 17.0mg Sodium 664.0mg Carbohydrates 79.6g Protein 18.8g

Ingredients 12 oz. rotini noodles 1 tbsp olive oil 3 cloves garlic, minced 1 C. onion, chopped 1 tbsp thyme 4 C. mixed mushrooms, sliced 2 tbsp all-purpose flour

2 C. milk 2 C. spinach, rinsed well & chopped 1/2 C. basil, chopped 1 tsp salt ground pepper tgrated parmesan cheese

Directions 1. Place a wok over medium heat. Heat in it the oil. Sauté in it the thyme with onion and garlic for 2 min. 2. Stir in the mushroom and cook them for 7 to 9 min. 3. Add the flour and mix them for 1 min while cooking. Stir in the milk gradually. 4. Let them cook until they start boiling. Let them cook for 3 min stirring them all the time until they become thick. 5. Add the spinach with basil, a pinch of salt and pepper. Cook them for 4 min. 6. Serve your creamy mushroom and spinach wok with some noodles. 7. Enjoy.

30-Minute Mushroom Rotini

75

PERSIAN

Orange and Bean Stew

Prep Time: 12 mins Total Time: 52 mins Servings per Recipe: 4 Calories 493.2 Fat 6.5g Cholesterol 0.0mg Sodium 2222.4mg Carbohydrates 85.6g Protein 26.1g

Ingredients 1 tbsp olive oil 2 onions, chopped 3 cloves garlic, chopped 1 tsp salt 1 tsp cumin 1/4 tsp cinnamon 1 C. orange juice

1 lime, juice of 1 can tomato paste 4 (15 1/2 oz.) cans kidney beans, rinsed and drained 1 jalapeno, chopped pita bread

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the onion and cook it for 6 min. 2. Stir in the spices and cook them for another 6 min. Add the orange and lime juice. Cook them until they start boiling. Cook them for 12 min over low heat. 3. Stir in the peppers with beans. Cook them for 22 min. cook them for 5 min. serve your stew warm. 4. Enjoy.

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Persian Orange and Bean Stew

Persian

Nutty Rice

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 280.1 Fat 9.7g Cholesterol 15.2mg Sodium 373.5mg Carbohydrates 44.2g Protein 5.2g

Ingredients 2 tbsp butter 1 C. white basmati rice, rinsed under cold water in a fine mesh sieve 1/2 tsp salt 1/4 tsp cracked black pepper 1 garlic clove, minced orange peel

1/2 tsp ground cinnamon 1/4 tsp curry powder 2 C. water 3 tbsp roasted pistachios 3 tbsp golden raisins

Directions 1. Place a large wok over medium heat. Stir in it the rice for 5 min while stirring it. 2. Add the salt, pepper, garlic, orange peel, cinnamon and curry powder. Cook them for 2 min. Stir in the water and put on the lid. Lower the heat. 3. Cook them for 26 min. Place the cover aside and add to it the pistachios and golden raisins. Discard the orange peel. Serve your nutty rice warm. 4. Enjoy.

Persian Nutty Rice

77

SOUTHWEST

Ramen

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 495 kcal Fat 25.5 g Carbohydrates 50.2g Protein 16.3 g Cholesterol 45 mg Sodium 1573 mg

Ingredients 1/4 lb. ground beef 1 tsp taco seasoning mix 3 quarts water 3 (3 oz.) packages chicken-flavored ramen noodle soup, broken into bitesized pieces 1 (14.5 oz.) can Mexican-style stewed tomatoes

1 C. water 1/2 C. sour cream 1/2 C. shredded Cheddar cheese

Directions 1. Heat a wok and cook the beef for 5 to 7 minutes. 2. Stir in the taco seasoning and remove from the heat. Keep aside. 3. In a 5-quart pan, add 3 quarts of the water and bring to a boil. 4. Add the ramen noodles and cook for about 3-5 minutes, stirring occasionally. 5. Drain well and keep aside. 6. In a bowl, add the tomatoes and with your hands, break into small pieces. 7. In another bowl, dissolve 2 ramen noodles seasoning packets in 1 C. of the water. 8. Add the seasoning mixture into the bowl of the tomatoes and mix well. 9. In a pan, add the tomato mixture on medium heat. 10. Stir in the ground beef and cook for about 3-5 minutes. 11. Add the drained noodles and stir to combine. 12. Stir in the remaining seasoning packet and remove from the heat. 13. Immediately, add the sour cream and stir to combine. 14. Serve with a topping of the Cheddar cheese. 78

Southwest Ramen

College

Lo-Mein

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 184 kcal Fat 2.2 g Carbohydrates 18.8g Protein 23.3 g Cholesterol 173 mg Sodium 725 mg

Ingredients 1 lb. cooked shrimp 1 (16 oz.) package frozen mixed vegetables 1/4 C. water 1 (3 oz.) package shrimp-flavored instant ramen noodles 3 tbsp low-soy sauce

1 tsp garlic powder 1/2 tsp ground ginger

Directions 1. In a wok, add the shrimp, mixed vegetables and water on medium-high heat and stir fry for about 5 minutes. 2. In a small pan of the boiling water, cook the ramen noodles for about 2-3 minutes. 3. Drain well. 4. In the pan, add the noodles, seasoning packets, soy sauce, garlic powder and ground ginger and toss to coat. 5. Cook for about 1 minute, stirring contagiously.

College Lo-Mein

79

SPICY WOK

Broccoli

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

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

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

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

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Spicy wok Broccoli

Mumbai

Breakfast Stir Fry

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

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

2 tsp curry powder 1 tsp ground cumin (optional)

Directions 1. 2. 3. 4.

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

Mumbai Breakfast Stir Fry

81

HEALTHY

Noodles

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 298.3 Fat 17.3g Cholesterol 77.1mg Sodium 303.5mg Carbohydrates 10.8g Protein 24.1g

Ingredients 1 lb ground beef 2 onions, chopped 2 (4 oz.) cans mushrooms 1/4 tsp garlic powder pepper salt

1 C. beef broth 2 tbsp cornstarch parmesan cheese egg noodles

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

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In a wok of lightly salted boiling water, cook the egg noodles for about 10-12 minutes. Drain them well and keep everything aside. Heat a large wok and cook the beef with mushrooms and onions till browned completely. Stir in the broth, garlic, salt and black pepper and simmer for about 10 minutes. Stir in the cornstarch. Place the beef mixture over the noodles and serve with a topping of cheese.

Healthy Noodles

Perfect

Buttered Noodles

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

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

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

Directions 1. 2. 3. 4.

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

Perfect Buttered Noodles

85

THAI

Duck

Prep Time: 20 mins Total Time: 2 hrs 35 mins Servings per Recipe: 6 Calories 111 kcal Fat 4.6 g Carbohydrates 6.5g Protein 11.3 g Cholesterol 34 mg Sodium 1493 mg

Ingredients 6 duck legs salt and freshly ground black pepper to taste 1 tbsp vegetable oil 1 large onion, sliced 8 cloves garlic, minced 1 1/2 C. chicken broth

1 C. seasoned rice vinegar 1/2 C. soy sauce 2 tsp sambal chili paste 2 bay leaves

Directions 1. Season the duck legs with the salt and black pepper. 2. In a large, deep wok, heat the vegetable oil on medium-high heat and cook the duck legs, skin side down for about 3-4 minutes per side. 3. Remove the duck legs and drain all but 1 tbsp of the duck fat from the wok. 4. In the same wok, add the onion on medium heat and sauté for about 3-4 minutes. 5. Add the garlic and sauté for about 1-2 minutes. 6. Stir in the chicken broth, rice vinegar, soy sauce, sambal chili paste and bay leaves and bring to a simmer. 7. Stir in the duck legs and simmer, covered loosely for about 2 hours. 8. Uncover and increase the heat to high. 9. Cook until for about 5 minutes. 10. Season with the salt and black pepper.

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Thai Duck

Southeast Asian Duck Curry

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 1489 kcal Fat 108.2 g Carbohydrates 81.1g Protein 49.3 g Cholesterol 183 mg Sodium 1076 mg

Ingredients 1 tbsp vegetable oil 4 duck legs 1 small onion, minced 3 cloves garlic, minced 2 serrano peppers, seeded and minced 1 (1 inch) piece fresh ginger root, minced 3 (10 oz.) cans coconut milk 3 tbsp yellow curry paste 2 kaffir lime leaves

2 green onions, minced 2 tbsp Asian fish sauce 1 (12 oz.) package thin rice noodles 1/2 bunch cilantro leaves, coarsely chopped

Directions 1. Heat a large wok on medium-high heat and sear the duck legs, fat-side down for about 3 minutes per side. 2. Remove the legs from the wok and reserve about 3 tbsp of the fat. 3. Add the onions in wok on medium heat and sauté for about 5 minutes. 4. Stir in the garlic, Serrano peppers and ginger and sauté for about 3 minutes. 5. Skim the coconut cream from 1 can of coconut milk. 6. Add the cream and curry paste and cook for about 1-2 minutes. 7. Stir in the additional 2 cans of coconut milk, kaffir lime leaves, green onions and fish sauce. 8. Add the duck legs and simmer on low heat for about 15 minutes. 9. Meanwhile in a large pan of lightly salted boiling water, cook the noodles according to package directions. 10. Drain and run under the cold water. 11. Toss the noodles in the curry and serve with chopped cilantro. Southeast Asian Duck Curry

87

WONTONS

with Seoul

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

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

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

Directions 1. 2. 3. 4. 5.

Heat a wok and cook the ground beef until done completely. Drain the grease from the wok. Meanwhile, in another wok, add 1 1/2 tsp of the oil and cook until heated through. Add the carrot, cabbage and bean sprouts and sauté until tender. Add the cooked beef, green onions, garlic, sesame oil, sesame seeds, ground ginger, salt and pepper and stir to combine. 6. Remove from the heat. 7. In a bowl, add the egg and water and beat well. 8. Place about 1 tbsp of the beef mixture in the center of each wonton wrapper. 9. With wet fingers, moisten the edges of each wrapper and then, fold over the filling in a triangle shape. 10. Now, with your fingers, press the edges to seal completely. 11. In a wok, add the remaining oil and cook until heated through. 12. Add the wontons in batches and cook for about 2-4 minutes, flipping once half way through. Enjoy warm. 88

Wontons with Seoul

Meatballs

Prep Time: 15 mins

Stew

Total Time: 1 hr Servings per Recipe: 4 Calories 477.1 Fat 25.3g Cholesterol 101.2mg Sodium 288.5mg Carbohydrates 36.0g Protein 25.5g

Ingredients 1 lb. ground meat 1 onion, peeled and minced 1 C. tomatoes 2 green bell peppers, seeded and chopped 1 quart water 1 potato, peeled and diced

salt 4 slices toast

Directions 1. 2. 3. 4. 5.

Make marble-sized balls from the ground meat. In a wok, add the peppers, onion, tomatoes and water and bring to a boil. Carefully, stir in the meatballs and simmer for about 30 minutes. Add potatoes and salt and cook for about 10 minutes. Serve stew alongside toast.

Meatballs Stew

89

CUPERTINO

Cashews Chickpeas

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 317.7 Fat 11.8g Cholesterol 8.5mg Sodium 394.8mg Carbohydrates 44.2g Protein 12.2g

Ingredients 1/2 C. raw cashews 1 C. non-dairy milk 1 garlic clove 1 large onion, sliced 2 carrots, chopped 1 (15 oz.) cans chickpeas

1 bunch kale, stems removed, leaves sliced 1/4 tsp crushed red pepper flakes

Directions 1. In a high speed blender, add the cashews, garlic and non-diary milk and pulse until smooth. 2. In a large wok, heat 2-3 tbsp of the water and sauté the onion and carrots for about 5 minutes. 3. Stir in the chickpeas and kale and sauté until kale starts to wilt, adding more water if needed. 4. Cook, covered for about 10 minutes. 5. Stir in the cashew sauce and red pepper and cook, uncovered for about 2-3 minutes

90

Cupertino Cashews Chickpeas

Baja Style Gravy

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 43.9 Fat 2.4g Cholesterol 0.0mg Sodium 506.6mg Carbohydrates 4.1g Protein 2.1g

Ingredients 1 tbsp vegetable oil 1/2 lb. mushroom, sliced 3 tbsp tamari soy sauce ground black pepper 1 1/2 C. hot water

2 tbsp cornstarch, dissolved in 1/2 C. water

Directions 1. In a wok, heat the oil and sauté the mushrooms, tamari and black pepper until mushrooms are tender. 2. Stir in the water and bring to a boil. 3. Slowly, add the cornstarch and simmer until gravy is thick, stirring continuously. 4. Serve hot.

Baja Style Gravy

91

ANDHRA STYLE

Okra Stir-Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 262 kcal Fat 21.1 g Carbohydrates 18g Protein 5.1 g Cholesterol 0 mg Sodium 45 mg

Ingredients 1 lb. fresh okra salt to taste 2 tsp chili powder 3 tbsp olive oil 1 pinch asafoetida powder

1/2 tsp brown mustard seeds

Directions 1. 2. 3. 4.

Rinse the okra and cut head and tail end off of each okra. Chop the okra into small pieces. In a small bowl, mix together the okra, salt, chili powder and asafoetida powder. In a medium wok, heat the oil on medium-high heat oil and sauté the black mustard seeds till they pop. 5. Add the okra mixture into the wok and cook, covered for about 10-15 minutes. 6. Serve hot.

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Andhra Style Okra Stir-Fry

Southern

Okra and Grits Fritters

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 196 kcal Fat 4g Carbohydrates 35.7g Protein 8g Cholesterol 62 mg Sodium 343 mg

Ingredients 2 lb. fresh okra, sliced in 1/8 inch pieces 1 large tomato, diced 1 onion, diced 6 packets instant grits 2 eggs, lightly beaten

salt and black pepper to taste 1/2 C. oil for frying

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

In a large bowl, mix together the okra, tomato and onion. Add the grits, eggs, salt and pepper and with your hands, mix till well combined. Make about 2 1/2-inch sized patties from the mixture. In a cast iron wok, heat the oil on medium-high heat. Add the fritter and cook for about 5 minutes per side. Transfer the patties onto the paper towel lined plate to drain. Serve immediately.

Southern Okra and Grits Fritters

93

BUTTERED

Radishes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 29 kcal Fat 2.9 g Carbohydrates 0.8g Protein 0.2 g Cholesterol 8 mg Sodium 29 mg

Ingredients 1 tbsp butter 20 radishes, ends trimmed and radishes cut in half

salt and ground black pepper to taste

Directions 1. In a wok, melt the butter over low heat. 2. Place the radishes, cut side-down, in the melted butter and season with the salt and black pepper. 3. Cook for about 10 minutes, stirring occasionally.

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Buttered Radishes

Hibachi

Prep Time: 10 mins

Tofu

Total Time: 20 mins Servings per Recipe: 2 Calories 236.2 Fat 13.4g Cholesterol 0.0mg Sodium 826.1mg Carbohydrates 14.9g Protein 18.7g

Ingredients 15 ounces extra firm tofu, drained and sliced 3 tbsps low sodium soy sauce 1 tbsp rice vinegar 2 tsps sesame oil

1 tbsp honey 1 tsp ground ginger cooking spray

Directions 1. Place the tofu slices on a baking tray and cover them with another heavy tray. 2. Let them sit for 40. Drain the tofu slices and pat them dry. 3. Get a mixing bowl: Whisk in it the Tamari, rice vinegar, sesame oil, honey, ground ginger, a pinch of salt, and pepper. 4. Stir in the tofu slices and toss them to coat. Cover the bowl and let it sit for 2 h to overnight. 5. Place a large wok over medium heat. Coat it with a cooking spray. 6. Drain the tofu slices and cook them for 2 to 3 min on each until they become golden brown. 7. Serve your tofu warm with some rice and roasted veggies. 8. Enjoy.

Hibachi Tofu

97

HOMEMADE

Blackened Tuna from Baton Rouge

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 243 kcal Fat 14 g Carbohydrates 1.1g Protein 26.7 g Cholesterol 54 mg Sodium 546 mg

Ingredients 1 1/2 lb. fresh tuna steaks, 1 inch thick 2 tbsp Cajun seasoning 2 tbsp olive oil 2 tbsp butter

Directions 1. Coat tuna with the Cajun seasoning generously. 2. In a large wok, heat the oil and butter on high heat and cook the steaks in pan for 3-4 per side.

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Homemade Blackened Tuna from Baton Rouge

Whangarei Style Mussels

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 142 kcal Fat 7.1 g Carbohydrates 15.8g Protein 6.9 g Cholesterol 17 mg Sodium 1102 mg

Ingredients 1 tbsp butter 1 tbsp olive oil 2 tbsp minced garlic 2 tbsp minced shallots 1 tbsp capers 3 C. canned tomato sauce 1 tbsp Italian seasoning

1/2 tsp red pepper flakes 1 lb. mussels, cleaned and debearded 1 C. chopped green onions

Directions 1. In a wok, heat the oil and butter on medium heat and sauté the shallots, garlic and capers for about 5 minutes. 2. Stir in the Italian herbs, tomato sauce and red pepper flakes and reduce the heat to medium-low. 3. Simmer, covered for about 10 minutes. 4. Stir in the mussels and increase the heat to medium-high. 5. Cook, covered for about 10 minutes. 6. Discard any unopened mussels from the wok. 7. Serve with a garnishing of the green onions.

Whangarei Style Mussels

99

SOUTHERN FRENCH

Inspired Halibut

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 284 kcal Fat 17 g Carbohydrates 1.4g Protein < 24.2 g Cholesterol 72 mg Sodium 337 mg

Ingredients 1 tbsp olive oil 2 (8 oz.) steaks halibut 1/2 C. white wine 1 tsp chopped garlic 1/4 C. butter

salt and pepper to taste 3 tbsp capers, with liquid

Directions 1. In a large wok, heat the olive oil on medium-high heat and fry the halibut steaks till browned from all sides. 2. Transfer the steaks into a bowl and keep aside. 3. In the same pan, add the wine and with a spatula scrape any browned bits from the bottom. 4. Cook till the wine is almost absorbed. 5. Stir in the garlic, butter, capers, salt and pepper and simmer for 1 minute. 6. Stir in the steaks and cook till the fish flakes easily with a fork. 7. Serve fish immediately with the sauce from the pan poured over it.

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Southern French Inspired Halibut

Southern French Style Scallops

Prep Time: 35 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 117 kcal Fat 3.7 g Carbohydrates 5.8g Protein 13.9 g Cholesterol 54 mg Sodium 335 mg

Ingredients 2 tbsp butter 1 lb. sea scallops, rinsed and drained 1 small onion, finely chopped 1/2 lb. mushrooms, thinly sliced 1 clove garlic, minced 2 medium tomatoes, peeled and chopped 1/4 C. dry white wine (optional) 2 tbsp ketchup 1/2 tsp salt 1/2 tsp chopped dried tarragon

1/4 tsp dried rosemary 1 pinch white pepper 1/4 lb. frozen, small, cooked shrimp 2 tsp white wine vinegar chopped fresh parsley, for garnish

Directions 1. In a large wok, melt the butter on medium-high heat and cook the scallops in batches till lightly brown. 2. Transfer the scallops into lightly buttered baking shells. 3. Set your oven to 400 degrees F. 4. In the same wok, cook the onion and mushrooms till soft and begins to brown. 5. Stir in the garlic, tomatoes, wine, ketchup, salt, tarragon, rosemary and white pepper and bring to a boil. 6. Reduce the heat to low and simmer, covered for about 15 minutes. 7. Uncover and cook for about 3 minutes. 8. Stir in the shrimp and vinegar and place the mixture over the scallops. 9. Cook in the oven for about 10 minutes. 10. Serve with a sprinkling of the parsley.

Southern French Style Scallops

101

MARIA’S

Turkey Bacon Brussels Sprouts

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 212 kcal Fat 13.2 g Carbohydrates 17.9g Protein 9g Cholesterol 19 mg Sodium 387 mg

Ingredients 6 slices turkey bacon, diced 1 onion, diced 1 tbsp minced garlic 1 C. chicken stock

2 (16 oz.) packages Brussels sprouts, trimmed and halved lengthwise

Directions 1. Heat a deep wok on medium-high heat and cook the bacon, onion, and garlic for about 10 to 12 minutes. 2. Add the chicken stock, Brussels sprouts and bring to a boil while scraping the browned from the bottom of the pan with a wooden spoon. 3. Cook, covered for about 15 minutes.

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Maria’s Turkey Bacon Brussels Sprouts

Fruit Medley

Brussels Sprouts

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 154 kcal Fat 8.5 g Carbohydrates 20.3g Protein 2.7 g Cholesterol 0 mg Sodium 15 mg

Ingredients 1/2 lb. Brussels sprouts 1 tbsp olive oil 1/4 C. chopped cashews 1/4 C. apple juice 1/2 C. dried craisins

1 tbsp freshly grated ginger

Directions 1. In a food processor, add the Brussels sprouts and pulse till shredded. 2. In a wok, heat the olive oil on medium heat and cook the shredded Brussels sprouts for about 5 minutes. 3. Reduce the heat to low and stir fry the cashews for about 2 minutes. 4. Stir in the apple juice, craisins and ginger and simmer for about 5 minutes.

Fruit Medley Brussels Sprouts

103

CREAMY

Mushroom Wok

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 329 Fat 17.6g Cholesterol 61mg Sodium 338mg Carbohydrates 13.6g Protein 7.7g

Ingredients 1 (16 oz.) package frozen green peas, thawed ½ C. red onion, chopped 1 C. heavy whipping cream Drop of Worcestershire sauce Pinch of monosodium glutamate Pinch of salt and freshly ground black

pepper 1 (14 oz.) package fresh mushrooms, sliced 2 tsp cooking sherry

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

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Heat a large nonstick wok on medium-high heat. Meanwhile in a pan of boiling water, add peas and cook for about 5-7 mins. Drain well. Add onion in the wok and cook for about 5-7 mins. Stir in cream and cook for about 5 mins. Stir in Worcestershire sauce, monosodium glutamate, salt and black pepper. Now, stir in mushrooms, peas and sherry and gently, stir to coat with the mixture. Serve hot.

Creamy Mushroom Wok

London

Shiitake Worcestershire Burgers

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 54.5 Fat 0.5g Cholesterol 0.0mg Sodium 65.6mg Carbohydrates 9.1g Protein 4.4g

Ingredients 1 lb. fresh shiitake mushrooms, about 6 C. chopped finely 1 large onion, minced 2 slices white bread, finely diced 2 tbsps Worcestershire sauce

2 egg whites or 1 egg Salt Ground black pepper

Directions 1. Place a large wok on medium heat. Grease it with oil or cooking spray. Add the onion with mushroom and sauté them for 6 min. Add the bread dices with Worcestershire sauce. Sauté them for 1 min 2. Turn off the heat. Place the mix aside to lose heat. 3. Get a mixing bowl: Add the eggs and mix them well. Add the onion mix with salt and pepper. Mix them well. Shape the mix into 6 burgers. 4. Place a large wok on medium heat. Heat in it a splash of oil. Add the burgers and cook them for 8 min on each side. 5. Assemble your burgers with your favorite toppings. Serve them right away. 6. Enjoy.

London Shiitake Worcestershire Burgers

105

HO CHI MINH CITY

Fried Rice

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 762.6 Fat 20.7g Cholesterol 125.9mg Sodium 827.2mg Carbohydrates 119.5g Protein 20.5g

Ingredients 3 C. steamed white rice 1 C. diced carrot 1 C. diced broccoli 1 C. diced Vietnamese sausage 1 C. diced Vietnamese dried pork roll 1 tsp vegetable oil 1 tbsp diced onion

2 tsp fish sauce 2 eggs 1 tbsp of chopped cilantro

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

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In a wok, heat the vegetable oil on medium heat and sauté the onion for about1 minute. Stir in the carrot and cook for about 7 minutes. Stir in the broccoli and cook for about 2 minutes. Stir in the sausage, dried pork roll and 2 eggs and reduce the heat to low. Add fish sauce, steamed rice, a pinch of salt and pepper and stir to combine well. Stir in the cilantro and cook for about 5 minutes. Serve hot.

Ho Chi Minh City Fried Rice

Spicy

Jalapeno Fried Rice

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

Ingredients 1/4 C. low-soy sauce 1 tbsp hoisin sauce 1 tbsp rice vinegar 8 oz. ground pork, optional 4 small chinese sausages, thinly sliced, optional 2 tbsp canola oil 1/2 tsp sesame oil 1/3 C. green onion, sliced 1 tbsp fresh ginger, grated

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

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

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

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ARIZONA

Fried Rice

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

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

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

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

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Arizona Fried Rice

Asian Fusion Fried Rice

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

Ingredients 4 chicken drumsticks 2 tbsp fresh ginger, grated 2 tbsp soy sauce 2 large carrots, chopped 15 oz. cooked rice 8 oz. sugar snap peas 1/2 C. red pepper, chopped

4 eggs, beaten green onion, sliced for garnish soy sauce, for garnish toasted sesame oil ( to garnish)

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

Asian Fusion Fried Rice

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EGG NOODLE

in Germany

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 287.4 Fat 10.2g Cholesterol 68.2mg Sodium 14.0mg Carbohydrates 40.7g Protein 8.2g

Ingredients kosher salt 1 (12 oz.) packages wide egg noodles 4 -6 tbsp cold unsalted butter, cut into bits 3 tbsp flat leaf parsley, chopped

fresh ground black pepper

Directions 1. In a large wok of lightly salted boiling water, cook the egg noodles for about 5 minutes, stirring occasionally. 2. Drain well, reserving 1/4 C. of the cooking liquid. 3. In a medium wok, add the reserved hot cooking liquid on low heat. 4. Slowly, add the butter, beating continuously till a creamy sauce forms. 5. Stir in the parsley, salt and black pepper. 6. Add the noodles and toss to coat well. 7. Serve immediately.

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Egg Noodle in Germany

Easy Homemade

Prep Time: 5 mins

Egg Noodles II

Total Time: 25 mins Servings per Recipe: 1 Calories 156.2 Fat 10.3g Cholesterol 0.0mg Sodium 39.4mg Carbohydrates 17.1g Protein 1.6g

Ingredients 6 eggs, beaten 1/2 C. water, room temperature 1/4 C. potato starch salt

oil, for pan

Directions 1. In a bowl, mix together the potato starch and water. 2. Slowly, add the beaten eggs and salt, beating continuously till well combined. 3. Heat a lightly greased wok on medium heat and add a thin layer of the egg mixture and cook till set. 4. Flip the side and immediately transfer onto a plate, uncooked side up. 5. Tightly roll it and cut everything into 1/4-inch circles. 6. Repeat with the remaining egg mixture. 7. These noodles can be used in any soup.

Easy Homemade Egg Noodles II

113

OKRA

from Afghanistan

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 127 kcal Fat 7.1 g Carbohydrates 15.2g Protein 3.3 g Cholesterol 0 mg Sodium 176 mg

Ingredients 2 tbsp vegetable oil 1 onion, thinly sliced 2 tbsp tomato paste 1 lb. okra, sliced in 1/4 inch pieces 1 tsp ground turmeric

salt and black pepper to taste 2 C. water

Directions 1. In a large wok, heat the oil on medium-low heat and cook the onion for about 15 minutes, stirring occasionally. 2. Add the tomato paste and cook, stirring continuously till no lumps remain. 3. Add the okra, turmeric, salt, pepper and water and bring to a boil on high heat. 4. Reduce the heat to medium-low and simmer for about 15-20 minutes. 5. Season to taste with the salt and pepper if required.

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Okra from Afghanistan

North Indian

Inspired Curried Okra

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 69 kcal Fat 3.7 g Carbohydrates 8.5g Protein 2.4 g Cholesterol 0 mg Sodium 301 mg

Ingredients 1 lb. okra, ends trimmed, cut into 1/4-inch rounds 1 tbsp olive oil 1 tsp whole cumin seeds

1/2 tsp curry powder 1/2 tsp chickpea flour 1/2 tsp salt

Directions 1. In a microwave safe plate, place the okra and microwave on High for about 3 minutes. 2. In a large wok, heat the oil on medium heat and sauté the cumin till it turns golden brown. 3. Stir in the okra and cook for about 5 minutes. 4. Gently, stir in the curry powder, chickpea flour and salt and cook for about 2 minutes. 5. Serve immediately.

North Indian Inspired Curried Okra

115

NINGBO

Stir Fry

Prep Time: 30 mins Total Time: 37 mins Servings per Recipe: 6 Calories 74.8 Fat 4.8g Cholesterol 0.0mg Sodium 253.6mg Carbohydrates 7.1g Protein 2.5g

Ingredients 2 tbsp vegetable oil 1 medium onion, thinly sliced 1 tbsp freshly grated gingerroot 2 cloves garlic, minced 1/2 tsp salt 1/4 tsp red pepper flakes 3 C. sliced fresh broccoli florets

1 -1 1/2 lb bok choy, coarsely chopped 2 tbsp lemon juice 1 1/2 tsp sugar

Directions 1. In a large wok, heat the oil on medium-high heat and sauté the onion, ginger, garlic, salt and red pepper flakes for about 2 minutes. 2. Add the broccoli and bok choy and stir-fry for about 1-2 minutes. 3. Add the lemon juice and sugar and stir-fry for about 3 minutes.

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Ningbo Stir Fry

Wednesday

Luncheon Brussels Sprout

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 128 kcal Fat 7.1 g Carbohydrates 11.3g Protein 7.3 g Cholesterol 18 mg Sodium 344 mg

Ingredients 3 tbsp butter, divided 2 cloves garlic, chopped 2 C. broccoli florets 8 Brussels sprouts, trimmed and halved 1 small tomato, seeded and diced

1/4 tsp salt 1/8 tsp red pepper flakes

Directions 1. In a wok, melt 1 tbsp of the butter on medium heat and sauté the garlic for about 1-2 minutes. 2. Stir in the broccoli and Brussels sprouts, tomato, remaining butter, salt and red pepper flakes and cook, covered for about 5 minutes. 3. Flip sprouts and broccoli and cook, covered for about 4 minutes.

Wednesday Luncheon Brussels Sprout

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COUSCOUS

Ghardaïa

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 226.4 Fat 5.6g Cholesterol 1.5mg Sodium 86.0mg Carbohydrates 38.6g Protein 6.9g

Ingredients 2 tbsp. olive oil 1 medium onion, chopped 8 oz. mushrooms, sliced 1 grated carrot 2 garlic cloves, minced 1/2 tsp. cumin 1/2 tsp. ground coriander 1 lemon, zest of

1 lemon, juice of 1/2 C. raisins 1 1/4 C. chicken stock 1 C. couscous

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

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Place a large wok over medium heat. Heat in it the oil. Cook in it the onion with carrots and mushrooms for 5 min. Stir in the seasonings with lemon zest, raisins, and couscous. Cook them for 2 min. Stir in the lemon juice with stock. Lower the heat and cook them for 3 to 4 min. Put on the lid and turn off the heat. Let it sit for 5 to 6 min. Serve it warm. Enjoy.

Couscous Ghardaïa

Myriam’s

Prep Time: 10 mins

Salad

Total Time: 50 mins Servings per Recipe: 2 Calories 93.4 Fat 2.9g Cholesterol 0.0mg Sodium 14.1mg Carbohydrates 16.7g Protein 3.2g

Ingredients 3 large green bell peppers 2 vine ripened tomatoes 1-2 garlic clove, minced 2-3 tbsp. water 1 tsp. olive oil

salt vinegar

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

Place the bell peppers on the stove and grill them until they become black. Transfer them to a plastic bag and seal it. Let it rest for 5 to 6 min. Once the time is up, peel them, rinse them and chop them. Place a wok over medium heat. Heat in it the oil. Stir in it the tomatoes with peppers and garlic. Cook them for 3 min. Stir in a pinch of salt and cook them for 16 min while often stirring. Serve your tomato salad warm. Enjoy.

Myriam’s Salad

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SLOW COOKED

Peach Chutney

Prep Time: 10 mins Total Time: 5 hrs 10 mins Servings per Recipe: 1 Calories 453.7 Fat 1.0g Cholesterol 0.0mg Sodium 29.5mg Carbohydrates 113.4g Protein 4.5g

Ingredients cooking spray 2 C. chopped onions 4 C. fresh peaches or 4 C. frozen peaches, peeled and sliced 1 C. golden raisin 1 C. light brown sugar 1/4 C. crystallized ginger 1 tsp mustard seeds

1/2 tsp ground ginger 1/4 tsp cinnamon 1/4 tsp ground cloves 1/4 C. flour 1/4 C. cider vinegar

Directions 1. 2. 3. 4. 5.

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Heat a lightly, greased wok and sauté the onion till softened. In a crockpot, add the onion and peaches, raisins, ginger, brown sugar and spices. In a bowl, mix together vinegar and flour and add into crockpot and stir to combine. Set the crockpot on low. Cover and cook for about 5 hours

Slow Cooked Peach Chutney

Herbed

Grape Chutney

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 1 Calories 24.1 Fat 0.5g Cholesterol 1.2mg Sodium 4.0mg Carbohydrates 5.1g Protein 0.2g

Ingredients 4 C. red seedless grapes 1 tbsp butter 1/2 C. chopped red onion 1 tsp fresh rosemary, snipped

1/4 tsp dried oregano, crumbled 2 tbsps balsamic vinegar

Directions 1. 2. 3. 4.

Melt butter in a large wok and sauté the onion for about 5 minutes. Stir in the rosemary and oregano and sauté for about 1 minute. Meanwhile in a food processor, add the grapes and pulse till chopped roughly. Stir in the vinegar and chopped grapes and cook for about 1-2 minutes or till heated completely.

Herbed Grape Chutney

123

MADRAS STYLE

Veggie Curry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 396 kcal Fat 11.3 g Carbohydrates 64.7g Protein 11.3 g Cholesterol 28 mg Sodium 677 mg

Ingredients 3 tbsp ghee 1 tsp cumin seeds 1 tsp turmeric 1 tsp ground coriander 1 tsp salt 1/2 tsp mustard seed 1/2 tsp ground cayenne pepper

6 medium potatoes, peeled and diced 2 C. water 1 C. yogurt 2/3 C. frozen green peas

Directions 1. In a wok, melt the ghee on medium heat and stir in the cumin, turmeric, coriander, salt, mustard seed and cayenne pepper. 2. Stir in the potatoes and cook for about 10 minutes, stirring occasionally. 3. Stir in the water. 4. Reduce the heat to low and simmer for about 30 minutes. 5. Stir in the yogurt and peas and cook till heated completely.

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Madras Style Veggie Curry

Vegetarian

Chicken Curry

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

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

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

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

Vegetarian Chicken Curry

125

GUATEMALAN

Pepian (Spicy Sauce for Meats and Rice)

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 319 kcal Fat 13.6 g Cholesterol 44.6g Sodium 8.4 g Carbohydrates 5 mg Protein 1386 mg

Ingredients 6 tomatoes 8 fresh tomatillos, husks removed 1 onion, peeled 2 garlic cloves 2 tbsp sesame seeds 2 tbsp hulled pumpkin seeds 1 thick slice of French baguette 4 sprigs fresh cilantro 1 tsp salt 2 black peppercorns

3 C. chicken broth 1/4 C. olive oil 1 chayote, cut into 8 pieces 4 potatoes, thickly sliced 1 C. fresh corn kernels 3 C. chicken broth

Directions 1. Heat a large wok on medium-high heat and cook the tomatoes, tomatillos, onion and garlic for about 20 minutes. 2. With a slotted spoon, transfer the vegetables into a bowl. 3. In the same wok, add the sesame and pumpkin seeds and stir fry for about 2-3 minutes. 4. Remove from the heat. 5. In a toaster, toast the baguette slice. 6. In a blender, add the baguette slice, tomatoes, onion, garlic, sesame seeds, cilantro, salt and black peppercorns 7. Add 3 C. of the chicken broth and pulse till smooth. 8. Through a sieve, strain the blended sauce completely. 9. In a large wok, mix together the sauce and olive oil on medium-high heat and bring to a boil. Cook for about 3 minutes. 10. Stir in the chayote, potatoes, corn and 3 C. of the chicken broth and bring to a boil. 11. Reduce the heat to low and simmer for about 20 minutes. 126

Guatemalan Pepian

Bavarian Style

Prep Time: 10 mins

Veal

Total Time: 25 mins Servings per Recipe: 4 Calories 637.4 Fat 49.8g Cholesterol 161.0mg Sodium 283.1mg Carbohydrates 9.0g Protein 33.9g

Ingredients 1/2 lb veal, cut into strips 1/2 lb beef, cut into strips 3 C. sliced mushrooms 3 tbsp oil salt and pepper 2 tbsp butter 2 tbsp chopped shallots 1/2 C. white wine

1/2 C. chicken broth 1 tbsp chives 1 tbsp parsley 1 tbsp tarragon 2 C. sour cream

Directions 1. In a wok, heat the oil and sear the veal and beef till browned. 2. Transfer the meat mixture in a bowl. 3. In the same wok, sauté the mushrooms till browned. 4. Transfer the mushrooms in the bowl with the meat mixture. 5. In another wok, melt the butter in wok and sauté the shallots till tender. 6. Add the wine and cook till almost all the liquid is absorbed. 7. Add the chicken broth and meat drippings and cook till reduces by 1/3. 8. Stir in the spices and sour cream. 9. Add meat and mushrooms mixture and cook till heated through. 10. Serve with the noodles.

Bavarian Style Veal

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