Wok Recipes: 100 Delicious and Easy Wok Recipes that Everyone Should Know! [2 ed.]

Table of contents :
Table of Contents
Chicken Ramen Stir-Fry
Friday’s Dinner
Mediterranean Basmati Greek Style
Quesadillas Sedona
Cilantro Dijon Chicken Cutlets
Classical Chicken Tacos
45 Minute Fried Chicken
Kerala Curry
Manhattan Restaurant Curry
Caribbean Coconut Curry
How to Make Tikka Masala
North Indian Inspired Curry
Bangkok City Curry
Cape Malay Chicken Curry
Anjali’s Carrot and Zucchini Curry
Tuesday’s Curry
Curry Dump Dinner
Cilantro Dijon Chicken Cutlets
Chicken and Rice Carolina Style
Little Bay Yellow Curry
A Texas-Mexican Stir Fry
Peanut Butter Chicken Stir Fry
East-Indian Chicken
Chicken in Chipotle Gravy
Creamy Chipotle Chicken Sandwich
Italian Beef Pot Pie
Chicken Kale Skillet
Lemon Steak with Parmesan Salad
New England Fried Chips and Fried Fish
Bostonian Salad
Arizona Inspired Quesadillas
Corned Beef Medley Mash
Mexican Wok
South American Pasta Salad
Mexican Mac n Cheese
Khoresh Fesenjan
Fesenjun
Vegetarian Tanzanian Skillet
West African Dinner
Ginger Lentil Stew
Alexandria Rice Casserole
Tomato Braised Egg wok
Empanadas in Algeria
Lamb Batna
Couscous Ghardaïa
Myriam’s Salad
Slow Cooked Peach Chutney
Herbed Grape Chutney
Southern French Inspired Halibut
Whangarei Style Mussels
Tofu and Miso
Venetian Beef Ramen Stir-Fry
Japanese Ricy Ketchup Omelet
Japanese Sweet Chicken Stir Fry
3-Ingredient Cajun Basmati
Mediterranean Basmati Greek Style
Basmati Nepal
Mixed Nut Pilaf
Beans Caprese
Caramelized Balsamic Bean Wok
5-Ingredient Saucy Beans Skillet
New Hong Kong Stir Fry
Venetian Beans
Punjabi Garbanzo Curry
Baked Burritos
Minimal Broccoli Steak Stir Fry
Beans Caprese
Sesame Veggies and Steak Stir Fry
Sugar Snap and Cranberries Stir Fry
Sweet and Soup Beef Stir Fry
Cambodian House Fried Rice
Emperors of Cambodia Corn
Cambodian Banana Bites
Cambodian Chicken Pesto
Hot and Spicy Seafood Filets
Tropical Potato Salad
Tropical Seafood Skillet
Saturday Night Spicy Shrimp with Jasmine Rice and Papaya
Roasted Red Edamame Salad
Savory Bean Salad
Rustic Black Beans with Apples
Peppery Bean Salad
White Night Salad
Butternut Bean Salad
Maria's Bean Salad
Tianjin Province Stir Fry
Bok Choy Wok
Bok Choy Appetizer
Bok Choy Mushrooms and Chestnuts
20 Min Vegetarian Bok Choy
Suzhou Five Spice Bok Choy
Mediterranean Bok Choy
Tuesday Japanese Lunch Noodles Bowl
Vegan Veggie Combo
North Chinese Style Cabbage
Veggie Curry Caribbean Style
Ningbo Stir Fry
Wednesday Luncheon Brussels Sprout
Nutty Sprouts
Brussels Sprouts Stir Fry
Sunday Hash

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Wok Recipes 100 Delicious and Easy Wok Recipes that Everyone Should Know!

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Table of Contents Chicken Ramen Stir-Fry 9 Friday’s Dinner 12 Mediterranean Basmati Greek Style 13 Quesadillas Sedona 14 Cilantro Dijon Chicken Cutlets 15 Classical Chicken Tacos 16 45 Minute Fried Chicken 17 Kerala Curry 18 Manhattan Restaurant Curry 19 Caribbean Coconut Curry 20 How to Make Tikka Masala 21 North Indian Inspired Curry 24 Bangkok City Curry 26 Cape Malay Chicken Curry 27 Anjali’s Carrot and Zucchini Curry 28 Tuesday’s Curry 29 Curry Dump Dinner 30 Cilantro Dijon Chicken Cutlets 31 Chicken and Rice Carolina Style 32 Little Bay Yellow Curry 33 A Texas-Mexican Stir Fry 36 Peanut Butter Chicken Stir Fry 37

East-Indian Chicken 38 Chicken in Chipotle Gravy 39 Creamy Chipotle Chicken Sandwich 40 Italian Beef Pot Pie 41 Chicken Kale Skillet 42 Lemon Steak with Parmesan Salad 43 New England Fried Chips and Fried Fish 44 Bostonian Salad 45 Arizona Inspired Quesadillas 48 Corned Beef Medley Mash 49 Mexican Wok 50 South American Pasta Salad 51 Mexican Mac n Cheese 52 Khoresh Fesenjan 53 Fesenjun 54 Vegetarian Tanzanian Skillet 55 West African Dinner 56 Ginger Lentil Stew 57 Alexandria Rice Casserole 60 Tomato Braised Egg wok 61 Empanadas in Algeria 62 Lamb Batna 63 Couscous Ghardaïa 64 Myriam’s Salad 65

Slow Cooked Peach Chutney 66 Herbed Grape Chutney 67 Southern French Inspired Halibut 68 Whangarei Style Mussels 69 Tofu and Miso 72 Venetian Beef Ramen Stir-Fry 73 Japanese Ricy Ketchup Omelet 74 Japanese Sweet Chicken Stir Fry 75 3-Ingredient Cajun Basmati 76 Mediterranean Basmati Greek Style 77 Basmati Nepal 78 Mixed Nut Pilaf 79 Beans Caprese 80 Caramelized Balsamic Bean Wok 81 5-Ingredient Saucy Beans Skillet 84 New Hong Kong Stir Fry 85 Venetian Beans 86 Punjabi Garbanzo Curry 87 Baked Burritos 88 Minimal Broccoli Steak Stir Fry 89 Beans Caprese 90 Sesame Veggies and Steak Stir Fry 91 Sugar Snap and Cranberries Stir Fry 92 Sweet and Soup Beef Stir Fry 93

Cambodian House Fried Rice 96 Emperors of Cambodia Corn 97 Cambodian Banana Bites 98 Cambodian Chicken Pesto 99 Hot and Spicy Seafood Filets 100 Tropical Potato Salad 101 Tropical Seafood Skillet 102 Spicy Shrimp with Jasmine Rice and Papaya 103 Roasted Red Edamame Salad 104 Savory Bean Salad 105 Rustic Black Beans with Apples 108 Peppery Bean Salad 109 White Night Salad 110 Butternut Bean Salad 111 Maria's Bean Salad 112 Tianjin Province Stir Fry 113 Bok Choy Wok 114 Bok Choy Appetizer 115 Bok Choy Mushrooms and Chestnuts 116 20 Min Vegetarian Bok Choy 117 Suzhou Five Spice Bok Choy 120 Mediterranean Bok Choy 121 Tuesday Japanese Lunch Noodles Bowl 122 Vegan Veggie Combo 123

North Chinese Style Cabbage 124 Veggie Curry Caribbean Style 125 Ningbo Stir Fry 126 Wednesday Luncheon Brussels Sprout 127 Nutty Sprouts 128 Brussels Sprouts Stir Fry 129 Sunday Hash 132

Chicken

Ramen Stir-Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 438 kcal Carbohydrates 47.6 g Cholesterol 65 mg Fat 14.1 g Protein 31.9 g Sodium 1118 mg

Ingredients 1 1/2 cups hot water 1 (3 ounce) package Oriental-flavor ramen noodle soup mix 2 tsps vegetable oil, divided 8 ounces skinless, boneless chicken breast halves, cut into 2-inch strips 2 cups broccoli florets 1 cup sliced onion wedges 2 cloves garlic, minced 1 cup fresh bean sprouts

1/2 cup water 1/2 cup sliced water chestnuts 1 tsp soy sauce 1 tsp oyster sauce 1/4 tsp chili-garlic sauce (such as Sriracha®), or to taste 1 roma tomato, cut into wedges

Directions 1. Cook ramen noodles in boiling water for about 2 minutes and drain it with the help of colander. 2. Now cook chicken in hot oil for about 5 minutes and set it aside in a bowl. 3. In the same wok; Cook broccoli, garlic and onion for about three minutes before adding noodles, water, oyster sauce, chili garlic sauce, water chestnuts, bean sprouts, soy sauce and seasoning from the ramen noodle package. 4. Cook all this for about 5 minutes before adding tomato wedges and cooking it for three more minutes.

Chicken Ramen Stir-Fry

9

FRIDAY’S DINNER

(Curry Chicken with Basmati)

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 5 Calories 271.9 Fat 16.1g Cholesterol 170.8mg Sodium 288.4mg Carbohydrates 12.4g Protein 20.2g

Ingredients 2 oranges, zest and juice 1 lb. large shrimp, peeled and deveined 1 tbsp hot curry powder coarse salt ground black pepper 2 tbsp olive oil 1 small onion, diced 2 stalks celery, strings removed, diced

1 tsp dried oregano 1 C. tomato juice 1/2 C. heavy cream cooked cinnamon basmati rice, with golden raisin

Directions 1. In a large bowl, mix together the shrimp, half of the orange zest, 1 1/2 tsp of the curry powder, 1/4 tsp of the salt and 1/4 tsp of the pepper. 2. In a large wok, heat 1 tbsp of the oil over medium heat and cook the shrimp for about 2 minutes per side. 3. Transfer the shrimp onto a plate. 4. In the same wok, heat the remaining tbsp of the oil and cook the celery, onion, dried oregano and remaining 1 1/2 tsp of the curry powder for about 4 minutes. 5. Stir in the orange and tomato juices and cook for about 8 minutes. 6. Add the cooked shrimp and cook for about 2 minutes. 7. Stir in the cream, remaining orange zest, salt and pepper and remove from the heat. 8. Serve over cooked rice with a garnishing of the fresh oregano.

12

Friday’s Dinner

Mediterranean

Basmati Greek Style

Prep Time: 10 mins Total Time: 35 mins 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

13

QUESADILLAS

Sedona

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 673 kcal Fat 29.1 g Carbohydrates 72.8g Protein 31 g Cholesterol 65 mg Sodium 979 mg

Ingredients 2 tomatoes, diced 1 onion, finely chopped 2 limes, juiced 2 tbsp chopped fresh cilantro 1 jalapeño pepper, seeded and minced salt and pepper to taste 2 tbsp olive oil, divided 2 skinless, boneless chicken breast

halves - cut into strips 1/2 onion, thinly sliced 1 green bell pepper, thinly sliced 2 cloves garlic, minced 4 (12 inch) flour tortillas 1 C. shredded Monterey Jack cheese 1/4 C. sour cream, for topping

Directions 1. In a small bowl, mix together the tomatoes, onion, lime juice, cilantro, jalapeño pepper, salt and pepper. 2. In a large wok, heat 1 tbsp of the olive oil and sear the chicken till cooked through. 3. Transfer the chicken into a plate and keep aside. 4. In the same wok, heat the remaining 1 tbsp of the olive oil and sauté the sliced onion and green pepper till tender. 5. Stir in the minced garlic and sauté till aromatic. 6. Stir in half of the pico de gallo and cooked chicken. 7. Keep aside, covered to keep the mixture warm. 8. In a heavy wok, heat 1 flour tortilla. 9. Spread 1/4 C. of the shredded cheese over the tortilla, followed by 1/2 of the chicken mixture and 1/4 C. of the cheese. Cover with another tortilla. 10. Cook till the bottom of tortillas becomes golden brown from both sides. 11. Remove the quesadilla from the wok and cut into quarters. Repeat with the remaining tortillas and filling. Serve quesadillas with the sour cream and remaining pico de gallo. 14

Quesadillas Sedona

Cilantro

Dijon Chicken Cutlets

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

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

1/4 C. chopped fresh cilantro

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

Cilantro Dijon Chicken Cutlets

15

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.

16

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

17

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.

18

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

19

CARIBBEAN

Coconut Curry

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

Ingredients 2 lb. boneless skinless chicken breasts, cut into 1/2-inch chunks 1 tsp salt and pepper, or to taste 1 1/2 tbsp vegetable oil 2 tbsp curry powder 1/2 onion, thinly sliced 2 cloves garlic, crushed 1 (14 oz.) can coconut milk

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

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

20

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

Caribbean Coconut Curry

How to Make

Tikka Masala

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

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

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

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

21

NORTH INDIAN

Inspired Curry

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

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

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

Directions 1. Season the chicken breasts with 2 tsp of the salt. 2. In a large wok, heat the oil on high heat and cook the chicken breasts in the batches till browned completely. 3. Transfer the chicken breasts into a plate and keep aside. 4. In the same wok, cook the onion, garlic and ginger on medium-high heat for about 8 minutes. 5. Stir in the curry powder, cumin, turmeric, coriander, cayenne and 1 tbsp of the water and sauté for about 1 minute. 6. Stir in the tomatoes, yogurt, and 1 tbsp of the chopped cilantro and 1 tsp of the salt. 7. Add the cooked chicken breasts and 1/2 C. of the water and bring to a boil, turning the chicken occasionally to coat with the sauce. 24

North Indian Inspired Curry

8. Sprinkle the garam masala and 1 tbsp of the cilantro over the chicken and simmer, covered for about 20 minutes. 9. Serve with a drizzling of the lemon juice.

25

BANGKOK CITY

Curry

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

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

2 C. coconut milk 1 tbsp fish sauce 1 tbsp dark soy sauce 2 tbsp white sugar 1/2 C. cilantro leaves, for garnish

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

26

Bangkok City Curry

Cape Malay

Chicken Curry

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

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

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

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

Cape Malay Chicken Curry

27

ANJALI’S

Carrot and Zucchini Curry

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

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

1 tbsp cornstarch 1 (14 oz.) can light coconut milk 2 tbsp chopped fresh cilantro

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

28

Anjali’s Carrot and Zucchini Curry

Tuesday’s Curry

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 286 kcal Fat 9.9 g Carbohydrates 14.9g Protein 31.1 g Cholesterol 88 mg Sodium 620 mg

Ingredients 4 skinless, boneless chicken breast halves 2 tbsp butter 1 onion, chopped 2/3 C. beer 1 (10.75 oz.) can condensed tomato soup 1 tsp curry powder

1/2 tsp dried basil 1/2 tsp ground black pepper 1/4 C. grated Parmesan cheese

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

Set your oven to 350 degrees F before doing anything else. In a medium wok, melt the butter on medium heat and sauté the onion till tender. Stir in the beer, soup, curry powder, basil and pepper. Reduce the heat to low and simmer for about 10 minutes. Arrange the chicken breasts in a 13x9-inch baking dish in a single layer. Place the onion mixture over the chicken breasts evenly. Cook in the oven for about 50 minutes. Sprinkle with the cheese and cook in the oven for about 10 minutes.

Tuesday’s Curry

29

CURRY

Dump Dinner

Prep Time: 20 mins Total Time: 3 hrs 25 mins Servings per Recipe: 4 Calories 635 kcal Fat 37.9 g Carbohydrates 32g Protein 45.2 g Cholesterol 111 mg Sodium 2231 mg

Ingredients 1 tbsp butter 1 onion, chopped 1 (10.75 oz.) can condensed cream of mushroom soup 1 (10.75 oz.) can condensed cream of chicken soup 1 (14 oz.) can coconut milk 1 packet dry onion soup mix (such as Knorr(R) French Onion Soup Mix) 3 tbsp curry powder 1/2 tsp salt

1/2 tsp ground black pepper 2 tsp ground cayenne pepper 3 large skinless, boneless chicken breast halves -- trimmed and cut into 1-inch pieces 1 C. green peas 2 C. sliced fresh mushrooms

Directions 1. In a wok, melt the butter on medium heat and sauté the onion for about 5-10 minutes. 2. In a large bowl, add the cream of mushroom soup, cream of chicken soup, coconut milk, dry soup mix, curry powder, salt, pepper and cayenne pepper and mix till well combined. 3. In the bottom of a slow cooker, place the chicken and top with the soup mixture and onion, peas and mushrooms and stir to combine. 4. Set the slow cooker on High. 5. Cook, covered for about 1 1/2 hours. 6. Now, set the slow cooker on Low and cook, covered for about 1 1/2-2 hours.

30

Curry Dump Dinner

Cilantro

Dijon Chicken Cutlets

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

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

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

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

Cilantro Dijon Chicken Cutlets

31

CHICKEN

and Rice Carolina Style

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 8 Calories 509.6 Fat 30.0g Cholesterol 92.1mg Sodium 665.7mg Carbohydrates 31.2g Protein 25.8g

Ingredients 12 oz. bacon, chopped 2 C. long-grain rice 4 C. chicken broth, boiling 1 whole chicken, cut up ( 3 1/2 lb.) 4 stalks celery, cut into 1 inch pieces 1 carrot, cut in 1 inch pieces

1 bay leaf salt and pepper 2 tbsp fresh parsley, chopped

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

32

Heat a large wok and cook the bacon on very low heat till crisp. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Drain the grease, leaving 2 tbsp inside the wok. In the same wok, add the rice and cook slowly till browned lightly. Stir in the boiling stock and bring back to a boil. Stir in the chicken, vegetables, bay leaf, salt and pepper. Reduce the heat and simmer, covered for about 30 minutes. Serve hot with a sprinkling of the crumbled bacon and parsley.

Chicken and Rice Carolina Style

Little Bay

Yellow Curry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 412 kcal Fat 30.7 g Carbohydrates 11.9g Protein 26.3 g Cholesterol 59 mg Sodium 594 mg

Ingredients 2 tbsp vegetable oil 1 white onion, chopped 2 cloves garlic, crushed 1 lb. skinless, boneless chicken breast halves - chopped 1 small head cauliflower, chopped

2 1/2 tbsp yellow curry powder 1 tsp garlic salt 1 (14 oz.) can unsweetened coconut milk 1/3 C. chicken stock salt and pepper to taste

Directions 1. In a large wok, heat the oil on medium heat and sauté the onion and garlic till tender. 2. Stir in the chicken and cook for about 10 minutes. 3. Stir in the cauliflower, curry powder, garlic salt, coconut milk, chicken stock, salt and pepper. 4. Reduce the heat to low and simmer for about 30 minutes, stirring occasionally.

Little Bay Yellow Curry

33

A TEXAS-MEXICAN

Stir Fry

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 333 kcal Carbohydrates 13.3 g Cholesterol 94 mg Fat 5.9 g Protein 32.1 g Sodium 945 mg

Ingredients 1 tsp olive oil 1 green bell pepper, chopped 1 red bell pepper, chopped 2 tbsps all-purpose flour, or as needed 1 (1 ounce) packet taco seasoning mix 1 pound skinless, boneless chicken breast halves, diced

2 tsps olive oil 1 (15 ounce) can black beans, rinsed and drained 1/2 cup prepared salsa 1 cup shredded Cheddar cheese

Directions 1. Get a wok, heat 1 tsp olive oil. Fry red and green peppers for 5 mins, remove them. 2. Grab a bowl combine the following: taco seasoning and flour. Add your chicken. Coat the chicken. 3. Get your wok. Heat 2 tsps of olive oil. Fry chicken for five mins, until cooked. 4. Combine the peppers from earlier with the chicken and also add some salsa, and black beans. 5. Stir fry, the chicken, the peppers, the beans, and salsa for 5 mins. 6. Serve with cheddar cheese. 7. Enjoy.

36

A Texas-Mexican Stir Fry

Peanut Butter

Chicken Stir Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 344 kcal Fat 16.6 g Carbohydrates 24.4g Protein 28 g Cholesterol 54 mg Sodium 412 mg

Ingredients 1/2 C. chicken broth 2 C. sliced mushrooms 1/2 sweet onion, sliced 1 small head broccoli, cut into spears 1 tbsp tamari or soy sauce 1/4 C. creamy peanut butter 1 pinch red pepper flakes (optional) 1 (12 oz) package shredded coleslaw mix 3 C. bean sprouts

1 (9 oz) package diced cooked chicken breast meat 1 tbsp toasted sesame seeds (optional)

Directions 1. Place a large wok over medium heat. Pour the broth in it. Cook it until it starts boiling. 2. Stir in the broccoli with onion and mushroom. Put on the lid and cook them for 6 min. Add the tamari, peanut butter, and pepper flakes. Mix them until they become smooth. 3. Stir in the coleslaw mix, bean sprouts, and chicken. Cook them for 4 min. Serve your stir fry hot. 4. Enjoy.

Peanut Butter Chicken Stir Fry

37

EAST-INDIAN

Chicken

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 426 kcal Fat 13 g Carbohydrates 55.8g Protein 24.9 g Cholesterol 73 mg Sodium 377 mg

Ingredients 1 lb. chicken tenders, cut into bite-size pieces 2 tsp garam masala 1 tsp garlic powder salt and black pepper to taste 2 tbsp olive oil 1/2 yellow onion, finely diced 1 1/2 C. chicken stock 1 C. apricot preserves

1/4 C. white vinegar 1 tsp hot pepper sauce (such as Tabasco(R)) 1 tsp lime zest 1 tbsp butter

Directions 1. 2. 3. 4. 5.

Season the chicken with the garam masala, garlic powder, salt and pepper. In a wok, heat the olive oil on medium heat and sauté the onions for about 5 minutes. Add the chicken and cook for about 5 minutes. Transfer the chicken mixture into a bowl and keep aside. In the same wok, add 1 C. of the chicken stock and bring to a simmer, scraping the brown bits from the bottom of the wok. 6. Stir in the apricot preserves, vinegar, remaining chicken stock and hot sauce. 7. Return the chicken mixture and simmer for about 10 minutes. 8. Stir in the lime zest and butter just before serving.

38

East-Indian Chicken

Chicken

in Chipotle Gravy

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

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

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

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

Chicken in Chipotle Gravy

39

CREAMY

Chipotle Chicken Sandwich

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 451 kcal Fat 17.3 g Carbohydrates 35.2g Protein 37.7 g Cholesterol 92 mg Sodium 757 mg

Ingredients 2 tsps olive oil 4 skinless, boneless chicken breast halves 1 tbsp red wine vinegar 1 tbsp fresh lime juice 1/2 tsp white sugar salt and ground black pepper to taste 1 green onion, chopped 1 clove garlic, minced 1/2 tsp dried oregano 1/3 C. light mayonnaise

1 tbsp canned chipotle peppers in adobo sauce, seeded and minced 1 1/2 tbsps chopped green onion 1 1/2 tbsps sweet pickle relish 8 slices sourdough bread 4 slices mozzarella cheese 1 C. torn lettuce

Directions 1. In a large wok, heat the oil on medium heat and sear the chicken breasts for about 10 minutes per side or till browned. 2. Stir in 1 tsp lime juice, vinegar, garlic, green onion, sugar, oregano, salt and black pepper and cook for about 5 minutes per side. 3. Transfer the chicken mixture into a plate and cover with a piece of foil to keep warm. 4. In a blender, add chipotle pepper and mayonnaise and pulse till smooth. 5. In a bowl, mix together chipotle mayonnaise, sweet pickle relish and remaining green onion. 6. Toast the slices of bread. 7. Spread chipotle mayonnaise over 4 bread slices evenly. 8. Divide lettuce over the remaining 4 bread slices evenly, followed by 1 chicken breast and 1 cheese slice. 9. Cover with the slices of mayonnaise to make a sandwich and serve immediately. 40

Creamy Chipotle Chicken Sandwich

Italian

Beef Pot Pie

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 8 Calories 532 kcal Fat 35.3 g Carbohydrates 33.6g Protein 19.4 g Cholesterol 54 mg Sodium 1178 mg

Ingredients 1 lb. ground sausage 1 (15 oz.) package pastry for a 9-inch double-crust pie 1 (14 oz.) jar marinara sauce 1 green bell pepper, diced 1 yellow onion, diced

2 C. shredded mozzarella cheese Italian seasoning garlic powder 10 pepperoni slices

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Heat a large wok on medium-high heat and cook the ground sausage for about 5-7 minutes. 3. Drain the grease from the Wok. 4. Place 1 pie crust into the bottom of a 9-inch cake pan and press to fit. 5. In a bowl, mix together the sausage, marinara, bell pepper and onion. 6. Place the filling mixture in the bottom crust and top with the mozzarella cheese. 7. Cover with the second crust and crimp the edges to seal the filling. 8. Carefully, cut an x in the top crust and sprinkle with the Italian seasoning and garlic powder. 9. Arrange pepperoni on top evenly. 10. Cook in the oven for about 35-45 minutes.

Italian Beef Pot Pie

41

CHICKEN

Kale Skillet

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 355 kcal Fat 10.1 g Cholesterol 19.3g Sodium 28.9 g Carbohydrates 59 mg Protein 164 mg

Ingredients 1 lb boneless, skinless chicken breasts, sliced 2 tbsps I Can't Believe It's Not Butter!(R) Spread, divided 4 C. LIGHTLY packed chopped kale leaves 2 cloves garlic, finely chopped

1 package Knorr(R) Rice Sides(TM) Cheddar Broccoli 1/4 C. sun-dried tomatoes, thinly sliced Lemon wedges

Directions 1. Place a large wok on medium heat. Add to it 1 tbsp of spread and cook it until it melts. 2. Season the chicken with some salt and pepper then cook it in the Wok for 5 min. Drain it and set it aside. 3. Add the remaining spread to the Wok and cook it unit it melts. Add the garlic with kale and cook them for 4 min. 4. Stir in the water and coo them until they start boiling. Add the knorr rice with sun-dried tomatoes and prepare then cook them according the manufacturer’s instructions. 5. Add the chicken and combine them completely. Serve your chicken kale Wok warm and enjoy.

42

Chicken Kale Skillet

Lemon Steak

with Parmesan Salad

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

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

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

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

Lemon Steak with Parmesan Salad

43

NEW ENGLAND

Fried Chips and Fried Fish

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

Ingredients 1 C. all-purpose flour 1 tsp baking powder Salt and freshly ground black pepper, to taste 1 egg, beaten lightly 1 C. milk 4 large potatoes, peeled and cut into

strips lengthwise 4 C. vegetable oil 1 1/2 lbs cod fillets

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

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New England Fried Chips and Fried Fish

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.

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

45

ARIZONA INSPIRED

Quesadillas

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 307 kcal Fat 14 g Carbohydrates 28.2g Protein 16.8 g Cholesterol 44 mg Sodium 868 mg

Ingredients 1/2 C. leftover corned beef brisket, shredded 2 (8 inch) flour tortillas 1/2 C. shredded Monterey Jack cheese

2 tbsp diced green chilies

Directions 1. In a microwave safe bowl, add the corned beef and microwave on High for about 30-60 seconds. 2. Heat a wok on medium heat. 3. Place 1 tortilla in the hot wok and top with the Monterey Jack cheese, corned beef and green chilies 4. Cover with the other tortilla and heat for about 2-4 minutes per side. 5. Cut in half and serve.

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Arizona Inspired Quesadillas

Corned Beef

Medley Mash

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 227 kcal Fat 13.7 g Carbohydrates 1.7g Protein < 23.1 g Cholesterol 72 mg Sodium 966 mg

Ingredients 1 (12 oz.) can corned beef 1/4 green bell pepper, chopped 1/4 onion, chopped 1 tsp vegetable oil 2 tsp tomato paste 1/4 C. water 1/4 tsp crushed red pepper flakes

1/4 tsp dried thyme Salt and pepper to taste

Directions 1. In a large wok, heat the oil on medium heat and sauté the onion, green pepper, red pepper flakes and dried thyme for about 7 minutes. 2. Reduce the heat to low and stir in the tomato paste, salt and pepper. 3. Simmer for about 3 minutes. 4. Stir in the water, corned beef and simmer till all the liquid is absorbed.

Corned Beef Medley Mash

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MEXICAN

Wok

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

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

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

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

50

Mexican Wok

South American Pasta Salad

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

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

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

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

South American Pasta Salad

51

MEXICAN

Mac n Cheese

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 384 kcal Fat 21.1 g Carbohydrates 27.1g Protein 19 g Cholesterol 73 mg Sodium 784 mg

Ingredients 1 lb. lean ground beef 1 (1.25 oz.) package taco seasoning mix 1 (7.3 oz.) package white Cheddar macaroni and cheese mix

2 tbsp butter 1/4 C. milk

Directions 1. Heat a large wok on medium heat and cook the beef till browned completely. 2. Drain the excess grease from the wok. 3. Add the taco seasoning and water according to seasoning package directions and simmer for about 10 minutes. 4. Remove from the heat and keep aside. 5. Prepare the macaroni and cheese according to package's directions, adding butter and milk as indicated. 6. Add the beef mixture and stir to combine. 7. Serve immediately.

52

Mexican Mac n Cheese

Khoresh Fesenjan

(Chicken Pomegranate Stew)

Prep Time: 15 mins Total Time: 2 hrs 45 mins Servings per Recipe: 6 Calories 785 kcal Carbohydrates 95.4 g Cholesterol 64 mg Fat 39 g Protein 24.4 g Sodium 445 mg

Ingredients 2 tbsps olive oil one 1/2 lbs chicken legs, cut up one white onion, thinly sliced 1/2 lb walnuts, toasted and finely ground in a food processor one tsp salt 4 cups pomegranate juice

1/2 tsp cardamom (optional) 2 tbsps sugar (optional)

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

Get a wok heat olive oil. For 20 mins fry onions, and chicken. Add: cardamom, walnut puree, pomegranate juice, and salt. Heat until boiling. Set heat to low and cover wok. Let everything simmer for 1.5 hrs. Add some sugar. Simmer for 30 more mins. Serve and enjoy. NOTE: If the contents become too thick then make sure you add some additional warm water.

Khoresh Fesenjan

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FESENJUN

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 572 kcal Carbohydrates 53.2 g Cholesterol 61 mg Fat 28.8 g Protein 27.8 g Sodium 53 mg

Ingredients 2 tbsps olive oil one onion, finely chopped 4 skinless, boneless chicken breast halves

one cup finely ground walnuts one (10 fluid oz) bottle pomegranate paste or syrup

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

54

Get a wok heat olive oil. Fry onions until soft. Add chicken to the onions. Fry chicken until brown on all sides. Put aside. Add walnuts to the oil and fry for 10 mins. Add chicken onions with walnuts and add pomegranate paste. Set heat to low. Let contents simmer for 20 mins while covered. Stir occasionally. Plate and enjoy.

Fesenjun

Vegetarian

Tanzanian Skillet

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 361.2 Fat 29.1g Cholesterol 24.5mg Sodium 849.7mg Carbohydrates 21.0g Protein 11.8g

Ingredients 2 lbs. spinach, chopped 1 1/2 oz. peanut butter 1 tomatoes, peeled and chopped 1 onion, chopped 2 tsp curry powder

1 C. coconut milk 3 tbsp ghee 1 tsp salt

Directions 1. Get a mixing bowl: Whisk in it the peanut butter with coconut milk. 2. Place a large wok over medium heat. Heat in it the ghee. Cook in it the tomato with onion, curry powder and a pinch of salt for 6 min. 3. Stir in the spinach and cook them for 16 to 21 min over low heat. 4. Once the time is up, stir in the peanut butter and milk mix. Let them cook for an extra 6 min. 5. Serve your peanut butter and spinach stew warm with some rice. 6. Enjoy.

Vegetarian Tanzanian Skillet

55

WEST AFRICAN

Dinner (Jollof Rice with Chicken)

Prep Time: 2 hrs Total Time: 2 hrs Servings per Recipe: 6 Calories 479.2 Fat 25.9g Cholesterol 103.5mg Sodium 556.7mg Carbohydrates 29.9g Protein 29.7g

Ingredients 3 lbs. chicken pieces 2 tbsp oil 1 medium onion, chopped 16 ounces canned tomatoes, cut up 1 1/4 C. chicken broth 1 bay leaf 1/2 tsp ground ginger 1/2 tsp cinnamon

1/2 tsp thyme, crushed 1/2 tsp salt 1/4 tsp ground red pepper 1 C. long grain rice 1 tbsp parsley, chopped

Directions 1. Place a wok over medium heat. Heat in it the oil. Cook in it the chicken pieces for 6 to 7 min on each side. 2. Drain the chicken pieces and place them aside. 3. Stir the onion into the remaining oil in the wok. Cook it for 4 min. Drain it the onion and discard the remaining oil. 4. Stir the chicken back with onion into wok with undrained tomatoes, broth, and seasonings. 5. Let them cook until they start boiling. Lower the heat and put on the lid. Let the stew cook for 32 min. 6. Discard the fat that rise on top. Stir the rice into the wok. Put on the lid and let them cook for 32 min. 7. Once the time is up, drain the bay lead and discard. 8. Garnish your chicken rice wok with some parsley then serve it. 9. Enjoy.

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West African Dinner

Ginger

Lentil Stew

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 344.5 Fat 10.3g Cholesterol 0.0mg Sodium 202.3mg Carbohydrates 46.8g Protein 17.8g

Ingredients 2 C. orange lentils, rinsed 1/2 tsp salt 1/4 C. vegetable oil 1 large sweet onion, chopped 1 inch piece fresh ginger, grated 3 garlic cloves, crushed 1 tsp coriander powder 1 tsp turmeric

1 tsp cumin seed, crushed 1 tsp cardamom seed, crushed 1/4 tsp ground cinnamon 1/2 tsp cayenne pepper 1 C. fresh tomato, diced peeled

Directions 1. Place a large saucepan over medium heat. Stir in it the lentils with a salt. Cover them with boiling water. 2. Let the lentils cook for 22 min. 3. Once the time is up, drain the lentils. Place it in a mixing bowl and press it with a potato masher to mash it slightly. 4. Place a large wok over medium heat. Heat in it the oil. Cook in it the onion with garlic for 5 min. 5. Stir in the rest of the ingredients. Cook them for 6 min. Add the lentils and heat them through. 6. Serve your lentils stew warm with some bread. 7. Enjoy.

Ginger Lentil Stew

57

ALEXANDRIA

Rice Casserole

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 522.0 Fat 19.3g Cholesterol 31.4mg Sodium 226.2mg Carbohydrates 77.2g Protein 12.0g

Ingredients 1 small onion, sliced 4 garlic cloves, crushed 2 small oranges, grated and juiced 1.5 oz. unsalted butter 1 cinnamon stick 8 oz. long-grain white rice 2 bay leaves 2.6 oz. sultanas

1/2 tsp turmeric 2 1/2 C. chicken stock 1 tsp sunflower oil 1.5 oz. pistachios, shelled 3 sprigs fresh coriander

Directions 1. Place a deep wok over medium heat. Heat in it the butter. Cook in it the garlic with onion for 3 min. 2. Stir in the rice with cinnamon stick then cook them for 3 min. 3. Stir in the bay leaves with orange zest, orange juice, sultanas, a pinch of salt and pepper. 4. Combine the turmeric with stock. Stir it into the rice pan. Cook them until they start boiling. 5. Lower the heat and put on the lid. Let them cook for 16 min. 6. Stir in the pistachios and cook them for an extra 2 min. Serve your rice casserole warm 7. Enjoy.

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Alexandria Rice Casserole

Tomato

Braised Egg wok (Shakshouka I)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 252.8 Fat 15.5g Cholesterol 186.0mg Sodium 85.8mg Carbohydrates 20.5g Protein 9.4g

Ingredients 3 tbsp. olive oil 1/2 tsp. cumin seed 1 tbsp. paprika 1 onion, thinly sliced 1 tbsp. harissa, for a spicier, deeper flavor 2-3 garlic cloves, minced 3 tomatoes, peeled, seeded and diced 1 potato, small diced cubes 1 green bell pepper, diced 1 red bell pepper, diced 1 yellow bell pepper, diced, if not using

add more red and green bell pepper 1-2 chili pepper, for those that like heat 1 C. water kosher salt fresh ground pepper 4 eggs parsley or cilantro, chopped black olives capers

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

Place a large wok over medium heat. Heat in it the oil. Cook in it the cumin seeds for 20 sec. Add the paprika and cook them for 10 sec. Stir in the garlic with the onion and cook them for 6 min. Stir in the tomato and cook them until they start simmering. Stir in the peppers with potato, water, salt, and pepper. Lower the heat and put on the lid. Cook them for 12 min while adding more water if needed. Once the time is up, crack the eggs on top and put on the lid. Cook them for 10 to 12 min until they are done. Serve your chakchouka pan hot with some bread. Enjoy.

Tomato Braised Egg wok

61

EMPANADAS

in Algeria

Prep Time: 1 hr Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 175.4 Fat 9.6g Cholesterol 29.5mg Sodium 128.8mg Carbohydrates 12.6g Protein 9.1g

Ingredients 9 oz. beef mince 1 onion, chopped 1 pinch cinnamon 1 1/2 C. parsley, finely chopped 2 eggs, beaten

6 phyllo pastry sheets 6 Laughing Cow cheese wedges vegetable oil

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

Place a large wok over medium heat. Heat in it a splash of oil. Cook in it the onion for 3 min. Stir in the beef and cook it for 5 min. Stir in the cinnamon, with parsley, a pinch of salt and pepper. Stir in the beaten eggs until they are done. Turn off the heat and let it cool down. Get a phyllo sheet. Put in it 2 to 3 tbsp. on one side of it. Top it with cheese. Pull the sheet sides to the middle then roll the sheet further over the filling tightly. Brush the edge with some water or beaten egg. Repeat the process with the remaining filling and sheets. 8. Place a large deep wok over medium heat. Heat in it 1.5 inches of oil. 9. Cook in it the empanadas until they become golden brown. Drain them and place them on paper towels to drain. 10. Serve them with a dipping sauce of your choice. 11. Enjoy.

62

Empanadas in Algeria

Lamb

Batna

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 350.0 Fat 19.6g Cholesterol 86.4mg Sodium 96.6mg Carbohydrates 23.4g Protein 21.0g

Ingredients 2 1/2 lbs. lamb, cubed 3 tbsp. butter 1/2 tsp. ground cinnamon 3 C. water 1/4 C. sugar 16 prunes, soaked and drained 2 tbsp. raisins 2 tbsp. almonds

1 pear, peeled and cubed 1/4 C. orange juice 1 tsp. orange blossom water

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

Place a large wok over medium heat. Heat in it the butter until it melts. Cook in it the lamb for 6 min. Stir in the cinnamon with sugar and water. Cook them for 42 min while stirring often with the lid on. Once the time is up, stir in the prunes, raisins, almonds, pear, and orange blossom water. Cook them for an extra 16 min until the sauce becomes thick. Stir in the orange juice and cook it for 5 min. Adjust the seasoning of your stew then serve it hot. Enjoy.

Lamb Batna

63

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

65

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

67

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 liquidinegar

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

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

69

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.

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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

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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.

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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

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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.

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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

77

BASMATI

Nepal

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 358.0 Fat 14.8g Cholesterol 0.0mg Sodium 515.5mg Carbohydrates 51.5g Protein 7.1g

Ingredients 1 1/2 C. uncooked basmati rice, rinsed 2 tbsp vegetable oil 1 medium onion, peeled and chopped 2 cinnamon sticks 2 whole cloves 1 bay leaf

4 oz. cashews 2 oz. sultanas 1 tsp salt

Directions 1. 2. 3. 4.

In a large bowl of the water, soak the rice for about 30 minutes. Drain the rice well. In a wok, heat the oil over medium-low heat and cook the onion until tender. Add the remaining ingredients except the salt over medium heat and stir fry for about 2 minutes. 5. Add 2 C. of the water to the pan with salt and bring to a boil. 6. Reduce the heat to low and simmer, covered for about 20 minutes. 7. Discard the bay leaf, cinnamon sticks and cloves and serve.

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Basmati Nepal

Mixed Nut Pilaf

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 411.9 Fat 18.1g Cholesterol 0.0mg Sodium 503.1mg Carbohydrates 53.3g Protein 10.5g

Ingredients 1 1/4 C. basmati rice, rinsed 2 tbsp olive oil 1 onion, minced 2 garlic cloves, minced 1 tsp cumin seed 2 tsp coriander powder 1/2 tsp cardamom 1 bay leaf

2 C. chicken broth 1/2 C. nuts ( pistachios, cashews, slivered almonds) salt and pepper 1 tbsp chopped cilantro

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

In a bowl of the fresh cold water, soak the rice for about 30 minutes. Drain the rice well. In a larger wok, heat the oil and sauté the onion and garlic for about 5 minutes. Stir in the rice, bay leaf, coriander, cumin seeds and cardamom and sauté for about 2 minutes. Stir in the broth, salt and pepper and bring to a boil. Reduce the heat to low and simmer, covered for about 10 minutes. Remove from heat and keep aside, covered for about 5 minutes. Add the nuts and toss to coat well. Serve with a garnishing of the cilantro.

Mixed Nut Pilaf

79

BEANS

Caprese

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 1 Calories 99.0 Fat 3.3g Cholesterol 7.6mg Sodium 37.8mg Carbohydrates 16.8g Protein 3.5g

Ingredients 1 1/2 lbs. green beans 1 tbsp butter 3/4 tsp garlic salt 1 tbsp sugar 1/2 tsp basil salt

pepper 1/2 pint cherry tomatoes, halved

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

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Place a large saucepan of water over high heat. Heat it until it starts boiling. Cook in it the green beans for 7 min until they become tender. Drain them. Place a large wok over medium heat. Heat the butter until it melts. Cook in it the garlic salt, sugar, basil, salt and pepper with cherry tomatoes for 3 min. Stir in the green beans and cook them for another 2 min. Serve your green beans stir fry warm with some rice or roast. Enjoy.

Beans Caprese

Caramelized

Balsamic Bean Wok

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 108.5 Fat 7.0g Cholesterol 0.0mg Sodium 591.8mg Carbohydrates 11.0g Protein 2.4g

Ingredients 1 C. water 2 tbsp olive oil 1 tsp salt 1/4 tsp ground pepper 1 lb. green beans, trimmed and halved

1 medium red onion, wedges 2 tsp balsamic vinegar

Directions 1. Place a wok over medium heat. Heat 1 C. water, oil, salt, and pepper until they start simmering. 2. Stir in onion with green beans. Put on the lid and let them cook for 9 min. 3. Once the time is up, remove the lid. Let them cook for an extra 7 min. 4. Add vinegar and stir to coat well. Serve your green beans warm. 5. Enjoy.

Caramelized Balsamic Bean Wok

81

5-INGREDIENT

Saucy Beans Skillet

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 67.1 Fat 3.6g Cholesterol 0.0mg Sodium 7.6mg Carbohydrates 8.3g Protein 2.1g

Ingredients 1 tbsp olive oil 1 tsp chopped garlic 14 oz. green beans, trimmed and halved 1 tomato, diced

salt and pepper

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

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Place a saucepan of salted water over medium heat. Bring it to a boil. Cook the beans for 9 min. Drain them. Place a wok over medium heat. Heat the oil and cook the garlic for 35 sec. Stir in the beans and cook them for 2 to 3 min Stir in the tomato with a pinch of salt and pepper. Cook them for 4 min. Serve your saucy green beans warm. Enjoy.

5-Ingredient Saucy Beans Skillet

New

Hong Kong Stir Fry

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 3 Calories 167.8 Fat 7.3g Cholesterol 0.0mg Sodium 1021.4mg Carbohydrates 23.3g Protein 6.4g

Ingredients 1 1/2 lbs. green beans, ends trimmed 2 tbsp chopped garlic 1/4 tsp crushed red pepper flakes 1 1/2 tbsp sesame oil 3 tbsp soy sauce 1 1/2 tbsp rice vinegar 1 tbsp brown sugar, packed

black pepper salt cornstarch sliced almonds

Directions 1. Place a large saucepan of salted over high heat. Bring it to a boil. 2. Cook the green beans for 4 min. Drain it and place it in an ice bath. Drain them. 3. Place a large wok over high heat. Heat the sesame oil and cook the chili flakes with garlic for 40 sec. 4. Stir in the beans and cook them for 4 min. Stir in the soy sauce, rice vinegar, brown sugar and black pepper. 5. Let them cook for 2 min. Stir in 1 tsp of cornstarch with a splash of water. 6. Mix them well and cook them until the sauce becomes thick. Stir in the nuts. 7. Serve your green beans stir fry warm. 8. Enjoy.

New Hong Kong Stir Fry

85

VENETIAN

Beans

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 5 Calories 97.6 Fat 5.0g Cholesterol 0.0mg Sodium 538.6mg Carbohydrates 11.9g Protein 2.8g

Ingredients 2 (15 oz.) cans cut green beans, drained 2 tbsp margarine 2 -3 cloves garlic, pressed 1/4 C. Italian style breadcrumbs

Directions 1. 2. 3. 4.

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Place a wok over medium heat. Heat the butter. Cook the beans with garlic for 11 min. Stir in the breadcrumbs and turn off the heat. Adjust the seasoning of your green beans wok and serve it right away. Enjoy.

Venetian Beans

Punjabi

Garbanzo Curry (Chole)

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 186.8 Fat 4.8g Cholesterol 8.1mg Sodium 354.1mg Carbohydrates 30.6g Protein 6.4g

Ingredients 1 (16 oz.) cans garbanzo beans 1 tbsp ghee 1 onion, diced 1 tsp ginger, grated 1 tsp garlic, minced 1/2 C. tomatoes, diced 1 tsp cumin powder 1 tsp turmeric

1 tsp coriander powder 1 tsp chili powder 1 tsp garam masala Toppings coriander leaves lemon slice

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

Place a wok over medium heat. Heat the ghee. Cook garlic with onion and ginger for 6 min. Stir in the tomatoes, and cumin, coriander, turmeric, chili powders, and salt. Let them cook for 6 min. Stir in the garbanzo beans and cook them for 3 min. Stir in the garam masala and let them cook for 2 min. Adjust the seasoning of your garbanzo wok. Serve it with some lemon slices. Enjoy.

Punjabi Garbanzo Curry

87

BAKED

Burritos

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 916 kcal Fat 42 g Carbohydrates 92g Protein 43.9 g Cholesterol 122 mg Sodium 2285 mg

Ingredients 1 lb. ground beef 1/2 C. chopped onion 1 clove garlic, minced 1/2 tsp cumin 1/4 tsp salt 1/8 tsp pepper 1 (4.5 oz.) can diced green chile peppers 1 (16 oz.) can refried beans 1 (15 oz.) can chili without beans

1 (10.75 oz.) can condensed tomato soup 1 (10 oz.) can enchilada sauce 6 (12 inch) flour tortillas, warmed 2 C. shredded lettuce 1 C. chopped tomatoes 2 C. shredded Mexican blend cheese 1/2 C. chopped green onions

Directions 1. 2. 3. 4.

Heat a large wok on medium-high heat and cook the beef till browned completely. Add the onion and cook till translucent. Drain the grease from the wok. In the wok, add the garlic, cumin, salt, pepper, green chilies and refried beans and stir till well combined. 5. Turn off the heat but keep the wok, covered on stove to keep the mixture warm. 6. In a wok, mix together the chili without beans, tomato soup and enchilada sauce on medium heat and cook till heated completely. 7. Turn off the heat but keep the wok, covered on stove to keep the mixture warm. 8. Arrange each warmed tortilla onto a plate. 9. Place about 1/2 C. of the beef mixture in the center of each tortilla and top with lettuce and tomato. Roll up the tortillas over the filling tightly. 10. Place a generous amount of the sauce over each tortilla and sprinkle with the cheese and green onions. 11. Arrange the Tortillas onto a microwave safe plate and microwave for about 30 seconds. 88

Baked Burritos

Minimal

Broccoli Steak Stir Fry

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 163 kcal Fat 9.7 g Carbohydrates 7.1g Protein 11.3 g Cholesterol 27 mg Sodium 323 mg

Ingredients 1 (.88 oz) package Brown Gravy Mix 1 C. water 1/4 tsp Black Pepper, Coarse Grind 1 tbsp vegetable oil

3/4 lb flank steak, cut into thin strips* 2 C. broccoli florets

Directions 1. Get a mixing bowl: Mix in it the Gravy Mix, water and pepper. 2. Place a wok over medium heat. Heat the oil in it. Brown in it the beef for 5 min. 3. Add the gravy mix with broccoli. Cook them until they start boiling. Put on the lid and cook them for 9 min. Serve your stir fry warm with some rice. 4. Enjoy.

Minimal Broccoli Steak Stir Fry

89

SHENZHEN PROVINCE

Steak Stir Fry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 506 kcal Fat 13.6 g Carbohydrates 78.5g Protein 23.9 g Cholesterol 26 mg Sodium 392 mg

Ingredients 1 (8 oz) package dry Chinese noodles 1/4 C. hoisin sauce 1/4 C. dry sherry 1 tsp tangerine zest 1/4 tsp ground ginger 4 tsp vegetable oil 1 lb flank beef steak, cut diagonally into 2 inch strips 2 tsp vegetable oil

1/2 small butternut squash - peeled, seeded, and thinly sliced 1 C. sliced fresh mushrooms 1 large red onion, cut into 2 inch strips 3 C. cabbage, thinly sliced 1 tangerine, sectioned and seeded

Directions 1. Cook the noodles according to the directions on the package. 2. Get a small bowl: Mix in it the hoisin sauce, sherry, tangerine zest, and ground ginger. 3. Place a wok over medium heat. Heat the oil in it. Add half of the beef and brown it for 4 min. Place it aside and repeat the process with the rest of the beef. 4. Heat the rest of the oil in the same wok. Cook in it the butternut squash, mushrooms, and onion for 8 min. 5. Stir in the cabbage and cook them for 3 min. Add the beef, tangerine sections, and hoisin mixture. Cook them for 4 min. Serve your stir fry warm. 6. Enjoy.

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Beans Caprese

Sesame Veggies

and Steak Stir Fry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 6 Calories 415 kcal Fat 15.3 g Carbohydrates 41.6g Protein 26.7 g Cholesterol 122 mg Sodium 676 mg

Ingredients 1 1/2 lb beef top round steak, cut into thin slices 2 eggs, beaten 1 C. cornstarch 1/2 C. water 1 C. oil for frying, or as needed 1 tbsp sesame oil 2 carrots, cut into matchstick-size pieces 1 green onion, chopped

5 tbsp minced fresh ginger root 5 cloves garlic, chopped 1/4 C. soy sauce 2 tbsp white vinegar 1/2 C. white sugar 1/4 tsp red pepper flakes 1 tbsp sesame seeds, or as needed

Directions 1. Get a small bowl: Mix in it the water with cornstarch. Add the beef slices and toss them to coat. 2. Place a wok over medium heat 2 to 3 inches of oil in it. Deep fry in it the beef slices in batches for 5 min per batch. Drain them and place them aside. 3. Place a wok over medium heat. Heat the sesame oil in it. Add the carrots, green onion, ginger, and garlic. Cook them for 6 min. 4. Add the soy sauce, white vinegar, sugar, and red pepper flakes. Cook them until they start boiling. Add the cooked beef slices with sesame seeds. 5. Serve your stir fry warm with some rice. 6. Enjoy.

Sesame Veggies and Steak Stir Fry

91

SUGAR SNAP

and Cranberries Stir Fry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 6 Calories 479 kcal Fat 27.4 g Carbohydrates 32g Protein 26 g Cholesterol 83 mg Sodium 93 mg

Ingredients 1 (14 oz) can jellied cranberry sauce 2 tbsp lemon juice 3/4 C. broccoli florets 3/4 C. sliced carrot 3/4 C. sugar snap peas 3/4 C. sliced onion

3 tbsp olive oil 1 tbsp minced garlic 2 lb cubed beef stew meat 1 tsp ground ginger

Directions 1. Get a small mixing bowl: Combine in it the lemon juice with cranberry sauce. 2. Place a wok over medium heat. Heat a splash of oil in it. Add the broccoli, carrot, snap peas, and onion. Cook them for 6 min. Place the mix aside. 3. Heat the olive oil in the same wok. Cook in it the garlic for 1 min. Add the beef and cook it for 6 min. 4. Add the cooked veggies with ginger and cranberry sauce mix. Cook them for 6 min. Serve your stir fry warm. 5. Enjoy.

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Sugar Snap and Cranberries Stir Fry

Sweet and Soup Beef Stir Fry

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 484 kcal Fat 9.8 g Carbohydrates 66.7g Protein 30 g Cholesterol 63 mg Sodium 327 mg

Ingredients 1 lb round steak, thinly sliced 1 (1 inch) piece fresh ginger root, peeled and thinly sliced 1 tbsp soy sauce 1 tsp butter 1 red bell pepper, chopped

1 onion, chopped 12 mushrooms, sliced 1/4 C. sweet and sour sauce 4 C. cooked rice

Directions 1. Get a large mixing bowl: Stir in it the steak, ginger, and soy sauce. Cover the bowl and place it in the fridge for 35 min. 2. Place the wok over medium heat. Add the steak mix and put on the lid. Cook them for 6 min. Drain the beef and place it aside. 3. Heat the butter in the same wok until it melts. Add the bell pepper, onion, mushrooms, and sweet and sour sauce. Put on the lid and cook them for 4 min. 4. Add the beef back into the wok. Cook them for 3 min. Serve your stir fry warm with some rice. 5. Enjoy.

Sweet and Soup Beef Stir Fry

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CAMBODIAN HOUSE

Fried Rice

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

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

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

Directions 1. 2. 3. 4.

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

Cambodian House Fried Rice

Emperors

of Cambodia Corn

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

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

2 green onions, white parts only, sliced vegetable oil

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

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

Emperors of Cambodia Corn

97

CAMBODIAN

Banana Bites

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

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

6 spring roll wrappers, halved 1 C. vegetable oil 1 tbsp powdered sugar

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

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

Cambodian Banana Bites

Cambodian

Chicken Pesto

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 705.0 Fat 52.0g Cholesterol 209.9mg Sodium 1361.4mg Carbohydrates 12.4g Protein 46.3g

Ingredients 500 g chicken thighs, chopped 1 bunch basil leaves 4 hot chili peppers, chopped 1 handful peanuts 1 tbsp chopped garlic 1 tbsp fish sauce

1 tsp oyster sauce 1 tsp black sweet soy sauce 2 tbsp cooking oil 150 ml water

Directions 1. In a wok, heat the oil and cook the chicken, chilies, garlic, fish sauce and water for about 10 minute. 2. Stir in the basil, peanuts, sweet soy sauce and oyster sauce and cook for about 2 minutes. 3. Enjoy hot.

Cambodian Chicken Pesto

99

HOT AND SPICY

Seafood Filets

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 94.6 Fat 7.0g Cholesterol 0.0mg Sodium 477.0mg Carbohydrates 7.6g Protein 1.3g

Ingredients 1 tbsp vegetable oil fish (white fillet) salt and pepper 2 tbsp vegetable oil 4 shallots, peeled and sliced 2 garlic cloves, chopped 1 -2 Thai red chili pepper, cut in half 1 1/2 inches piece ginger, peeled and julienned 20 cherry tomatoes, cut in half

2 tbsp fish sauce 2 tbsp rice wine vinegar 6 tbsp water 2 tsp sugar 1 tsp paprika 1 tsp cornstarch cilantro leaf

Directions 1. In a bowl, add the vinegar, fish sauce, water, cornstarch, sugar and paprika and mi until well combined. 2. Season the fish with the salt and black pepper evenly. 3. In a cast iron wok, add 1 tbsp of the oil over medium heat and cook until heated through. 4. Add the fish and cook until half done from both sides. 5. Meanwhile, in a wok, add 2 tbsp of the oil and cook until heated through. 6. Add the shallots and stir fry for about 30 seconds. 7. Add the tomatoes and cook for about 4 minutes, mixing occasionally. 8. Add the vinegar mixture and cook for about 1 minute. 9. Transfer the fish onto a platter and top with the vegetable sauce mixture. 10. Enjoy with a garnishing of the cilantro.

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Hot and Spicy Seafood Filets

Tropical

Potato Salad

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 6 Calories 489.5 Fat 26.8g Cholesterol 129.0mg Sodium 1356.7mg Carbohydrates 52.9g Protein 10.6g

Ingredients 3 lbs red potatoes, peeled 4 slices turkey bacon, chopped 1 1/4 C. mayonnaise 1 tbsp dry mustard 1 tbsp chopped fresh thyme 1/2 tsp ground allspice 1/2 tsp turmeric 1 pinch cayenne pepper 3 hard-boiled eggs, halved

6 chopped cornichons or 6 gherkins 2 celery ribs, chopped 1 medium onion, chopped 2 tsp hot pepper sauce chopped fresh parsley

Directions 1. Bring a large salted pot of water to a boil. Cook in it the potatoes until they become soft. Discard the water and slice the potato into 3/4 inch chunk. 2. Place a large wok over medium heat. Cook in it the bacon until it becomes crisp. Drain it, and place it aside. 3. Get a small mixing bowl: Whisk in it the mayonnaise, mustard, chopped thyme, allspice, turmeric and cayenne pepper to make the sauce. 4. Get a small mixing bowl: Place in it the egg yolks and mash them until they become smooth. 5. Get another small bowl: Place in it the egg white and mince it. 6. Add both the egg yolk and white to the sauce and mix them well. 7. Get a large mixing bowl: Place it in it the potato, with bacon, mayonnaise mixture, cornichons, celery, onion and hot pepper sauce. 8. Stir the salad well to coat. Place it in the fridge until ready to serve. 9. Enjoy. Tropical Potato Salad

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TROPICAL

Seafood Skillet

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 260.5 Fat 12.3g Cholesterol 205.3mg Sodium 368.3mg Carbohydrates 8.3g Protein 28.7g

Ingredients 2 tbsp butter 1/2 medium onion, chopped 1/2 green pepper, chopped 4 large white fish fillets, cut into chunks 200 g small shrimp, chopped 75 g coconut cream, grated 1/2-1 tbsp scotch bonnet chili sauce 1 large egg yolk, mixed with 1 tbsp

cornstarch 4 tbsp chopped coriander 1/4 tsp salt 1/4 tsp pepper 1 lime, to serve

Directions 1. Place a deep wok over medium heat. Melt the butter in it. Add the onion and cook it for 4 min. 2. Stir the coconut cream until it melts. Pour all over it the fish, prawns, chili sauce and 1/2 C. of water. Stir them well. 3. Let them cook for 6 min. stir the egg yolk mixture to the wok with a pinch of salt and pepper. Let them cook for few minutes until the sauce becomes thick. 4. Serve your creamy shrimp and fish wok warm with some rice or noodles. 5. Enjoy.

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Tropical Seafood Skillet

Saturday Night

Spicy Shrimp with Jasmine Rice and Papaya

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

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

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

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

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ROASTED

Red Edamame Salad

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 12 Calories 164 kcal Fat 3.4 g Carbohydrates 26.1g Protein 9.9 g Cholesterol 0 mg Sodium 462 mg

Ingredients 1 (16 oz.) package frozen corn 1 sweet onion, diced 1 (16 oz.) package frozen shelled edamame (green soybeans) 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can garbanzo beans, drained 1 (12 oz.) jar roasted red peppers,

drained and chopped 1 tsp smoked sea salt 1 tsp ground cumin 1/4 C. chopped fresh cilantro 2 tbsp freshly squeezed lime juice

Directions 1. Heat a large nonstick wok on medium-high heat and cook the frozen corn for about 5 minutes, stirring occasionally. 2. Stir in the onion and cook for about 5 minutes. 3. Stir in the black beans, garbanzo beans, edamame, roasted red pepper, cumin and salt and cook for about 3-5 minutes. 4. Remove from heat and stir in the cilantro and lime juice. 5. Serve warm.

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Roasted Red Edamame Salad

Savory

Bean Salad

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 4 Calories 466 kcal Fat 9.5 g Carbohydrates 71.2g Protein 23.1 g Cholesterol 4 mg Sodium 245 mg

Ingredients 2 tbsp olive oil 2 cloves garlic, minced 1 (14.5 oz.) can diced tomatoes 3 tbsp white wine 1 tsp dried sage 1 tsp dried thyme 1 (15 oz.) can cannellini beans, drained and rinsed 2 tbsp chopped fresh basil

salt and pepper to taste 3 C. arugula 1/4 C. shaved Parmesan cheese (optional)

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

In a large wok, heat the oil on medium heat and sauté the garlic for about 1 minute. Add the wine, tomatoes, thyme and sage and stir to combine. Increase the heat to medium-high and cook for about 2-3 minutes. Stir in the cannellini beans, basil, salt and black pepper and cook for about 3-4 minutes. Arrange the arugula onto a serving platter and top with the beans. Serve with a garnishing of the Parmesan cheese.

Savory Bean Salad

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RUSTIC

Black Beans with Apples

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 88 kcal Fat 3.9 g Carbohydrates 14.1g Protein 1.1 g Cholesterol 0 mg Sodium 296 mg

Ingredients 1 tbsp canola oil 1 onion, diced 1 red bell pepper, chopped 2 tsp ground cumin 1/2 tsp salt 1/8 tsp cayenne pepper 2 (15 oz.) cans black beans, rinsed and drained

2 Granny Smith apples, unpeeled, cored, and chopped 2 tbsp lemon juice 2 tbsp chopped fresh cilantro

Directions 1. In a large wok, heat the oil on medium heat and cook the onion and bell pepper for about 5 minutes. 2. Stir in the cumin, salt, and cayenne pepper and remove from the heat. 3. Transfer the mixture into a bowl with black beans, apples, cilantro and lemon juice and mix. 4. Refrigerate to chill before serving.

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Rustic Black Beans with Apples

Peppery

Bean Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 199 kcal Fat 7.5 g Carbohydrates 26.1g Protein 9.4 g Cholesterol 0 mg Sodium 1226 mg

Ingredients 2 tbsp extra-virgin olive oil 1 onion, thinly sliced 1 tsp kosher salt 1/2 tsp red pepper flakes 1/2 tsp ground black pepper 2 cloves garlic, chopped 1 (15 oz.) can black beans, drained

1 (10 oz.) can diced tomatoes with green chile peppers 1 (10 oz.) bag fresh baby spinach

Directions 1. In a large wok, heat the oil on medium-high heat and cook the onion with salt for about 10-15 minutes. 2. Stir in the garlic, red pepper and black pepper and cook for about 1 minute. 3. Stir in the black beans and tomatoes and cook for about 5 minutes. 4. Remove from the heat and stir in the spinach. 5. Keep aside, covered for about 3 minutes. 6. Toss the mixture well and serve.

Peppery Bean Salad

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WHITE NIGHT

Salad

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 548 kcal Fat 30.3 g Carbohydrates 33.4g Protein 36.3 g Cholesterol 247 mg Sodium 623 mg

Ingredients 3/4 lb. green beans, trimmed and snapped in half 1 (12 oz.) can solid white albacore tuna, drained 1 (16 oz.) can Great Northern beans, drained and rinsed 1 (2.25 oz.) can sliced black olives, drained 1/4 medium red onion, thinly sliced 1 tsp dried oregano

6 tbsp extra-virgin olive oil 3 tbsp lemon juice 1/2 tsp finely grated lemon zest Salt and ground black pepper, to taste 4 large hard-cooked eggs, peeled and quartered

Directions 1. In a medium wok, add the green beans, 1/3 C. of the water and a large pinch of salt on high heat and bring to a boil. 2. Cook for about 5 minutes. 3. Immediately, transfer the mixture onto a paper towels lined cookie sheet and keep aside to cool. 4. In a bowl, mix together the white beans, tuna, olives and onion. 5. In another bowl, add the oil, lemon juice, oregano and lemon zest and beat till well combined. 6. Pour dressing over the salad and gently stir to combine. 7. Serve immediately. 

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White Night Salad

Butternut

Bean Salad

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 181 kcal Fat 7g Carbohydrates 23.8g Protein 6g Cholesterol 4 mg Sodium 323 mg

Ingredients 2 (15 oz.) cans cannellini beans, drained and rinsed 1 tbsp olive oil 1 red onion, chopped 1 tbsp maple syrup 1 tbsp olive oil 1 C. peeled, seeded, and diced butternut squash

1 tbsp maple syrup 1 tbsp olive oil 1 C. chopped baby broccoli 1/4 C. chicken stock 1 tbsp maple syrup 1/2 tsp dried thyme leaves 3 slices bacon, cooked and crumbled

Directions 1. In a wok, add the cannellini beans on low heat and cook till heated through. 2. In a wok, heat 1 tbsp of the olive oil on medium heat and cook the red onion for about 5 minutes. 3. Add 1 tbsp of the maple syrup and stir to combine. 4. Reduce the heat to medium-low and simmer for about 15 minutes, stirring occasionally. 5. Remove from the heat and transfer the onion mixture into beans. 6. In the same wok, heat 1 more tbsp olive oil on medium heat and cook the butternut squash for about 8 minutes. Add 1 tbsp of the maple syrup and cook for about 5 minutes. 7. Remove from the heat and transfer the squash mixture into beans. 8. In the same wok, heat remaining 1 tbsp of the olive oil on medium heat and cook the broccoli for about 7 minutes. 9. Remove from the heat and transfer the broccoli into beans. 10. Add the chicken stock into bean mixture and increase the heat to medium-low. 11. Stir in the remaining 1 tbsp of the maple syrup and thyme and bring to a gentle boil. 12. Simmer till heated completely, stirring gently. Serve with a topping of the crumbled bacon. Butternut Bean Salad

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MARIA'S

Bean Salad

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 619 kcal Fat 31.7 g Carbohydrates 52.8g Protein 36.4 g Cholesterol 98 mg Sodium 1497 mg

Ingredients 1 tbsp vegetable oil 1 small white onion, diced 1 lb. ground turkey 1 (1 oz.) package taco seasoning mix 1 head lettuce, chopped 1 (15 oz.) can corn, drained 1 (14 oz.) can black beans, drained 1 avocado - peeled, pitted, and diced

4 green onions, chopped (optional) 1/3 C. shredded Cheddar cheese 1/4 C. spicy ranch-style salad dressing

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

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In a wok, heat oil on medium heat and sauté the onion for about 5 minutes. With your hands, break ground turkey into small chunks. Add the turkey into the wok and cook for about 2-3 minutes. Add the taco seasoning and cook for about 5-7 minutes. Remove from the heat and keep aside to cool slightly. In the bottom of a large salad bowl, place the lettuce and top with the turkey mixture, followed by the corn, black beans, avocado, green onions, Cheddar cheese and spicy ranch dressing.

Maria's Bean Salad

Tianjin

Province Stir Fry

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 2 Calories 103 kcal Fat 6.1 g Carbohydrates 10.7g Protein 2.9 g Cholesterol 15 mg Sodium 153 mg

Ingredients 1 tbsp butter 1 small beet, peeled and thinly sliced 3 oz. carrots, peeled and thinly sliced 3 1/2 oz. daikon radishes, thinly sliced 2 Crimini mushrooms, thinly sliced

3 1/2 oz. bok choy 1/4 tsp ground cardamom

Directions 1. In a wok, melt the butter on medium-high heat and sauté the beet, carrots, daikon radishes and mushrooms for about 5 minutes. 2. Cover the wok. 3. Cut the bottom half off bok choy and chop. 4. Slice the bok choy leaves into ribbons. 5. Add the chopped bok choy into the wok and cook for about 5 minutes. 6. Stir in the cardamom and bok choy leaves and cook for about 1 minute more.

Tianjin Province Stir Fry

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BOK CHOY

Wok

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 95 kcal Fat 7.3 g Carbohydrates 6.1g Protein 3.9 g Cholesterol 0 mg Sodium 163 mg

Ingredients 1 tbsp olive oil 1 clove garlic, minced 1 tsp minced fresh ginger root 5 heads baby bok choy, ends trimmed

and leaves separated 2 tbsp water

Directions 1. In a large wok, heat the oil on high heat and sauté the garlic and ginger for about 30 seconds. 2. Stir in the bok choy and water and cook, covered for about 2 minutes.

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Bok Choy Wok

Bok Choy

Appetizer

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 2 Calories 149 kcal Fat 9.2 g Carbohydrates 4.9g Protein 2.2 g Cholesterol 23 mg Sodium 481 mg

Ingredients 3 tbsp butter 1 clove garlic, smashed 1 bay leaf 2 C. chicken stock 1 C. white wine

1 lb. baby bok choy, trimmed and sliced in half lengthwise

Directions 1. In a large wok, melt the butter on medium heat and sauté the garlic and bay leaf for about 5 minutes. 2. Stir in the chicken stock and white wine, and bring to a full boil. 3. Cook for about 15 minutes, stirring occasionally. 4. Discard the bay leaf. 5. Place the bok choy halves, cut sides down into the sauce and reduce heat. 6. Simmer for about 10 minutes. 7. Pour the sauce over the bok choy and serve.

Bok Choy Appetizer

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BOK CHOY

Mushrooms and Chestnuts

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 392 kcal Fat 16.2 g Carbohydrates 22.7g Protein 39.4 g Cholesterol 113 mg Sodium 1059 mg

Ingredients 3 squares Land O'Lakes(R) Teriyaki Sauté Express(R) 1 (14 oz.) package chicken breast tenders, cut into bite-sized pieces 1 C. snow peas, trimmed, cut in half 1/2 C. sliced onion 1 (15 oz.) can whole straw mushrooms, drained

1 (8 oz.) can sliced water chestnuts, drained 3 C. sliced bok choy

Directions 1. In a 12-inch nonstick wok, melt 2 Sauté Express(R) squares on medium heat and cook the chicken for about 5 minutes. 2. Transfer the chicken into a bowl and keep warm. 3. In the same wok, melt the remaining Sauté Express(R) square on medium heat and cook the snow peas, onion, mushrooms and water chestnuts for about 2-3 minutes. 4. Add the bok choy and cook for about 3-5 minutes. 5. Add the chicken and gently, toss to combine.

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Bok Choy Mushrooms and Chestnuts

20 Min

Vegetarian Bok Choy

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 150 kcal Fat 5.2 g Carbohydrates 20.3g Protein 13.7 g Cholesterol 0 mg Sodium 629 mg

Ingredients 1 tbsp vegetable oil 2 cloves garlic, crushed and chopped 8 heads baby bok choy, trimmed and cut into bite-size pieces

salt to taste

Directions 1. In a large wok, heat the oil on medium heat and sauté the garlic for about 1-2 minutes. 2. Stir in the bok choy and cook for about 5-8 minutes. 3. Sprinkle with the salt and serve.

20 Min Vegetarian Bok Choy

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SUZHOU

Five Spice Bok Choy

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 164 kcal Fat 11.9 g Carbohydrates 12.8g Protein 4.3 g Cholesterol 8 mg Sodium 99 mg

Ingredients 1 large head bok choy 1 tbsp grapeseed oil 1 tbsp butter 1 onion, sliced 1/3 C. cashews 3 cloves garlic, minced

1/2 tsp Chinese five-spice powder 1 pinch white sugar

Directions 1. Cut the root-end of bok choy into 1/2-1-inch slices and discard the stems. 2. Cut the stalks diagonally into 1/8-inch pieces and tear the leaves into bite-sized pieces. 3. In a wok, heat the oil and butter on medium heat and sauté the onion, cashews, garlic, bok choy, Chinese five-spice and sugar for about 8 to 10 minutes.

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Suzhou Five Spice Bok Choy

Mediterranean Bok Choy

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 111 kcal Fat 10.4 g Carbohydrates 4.1g Protein 1.7 g Cholesterol 0 mg Sodium 195 mg

Ingredients 4 heads baby bok choy 3 tbsp olive oil 1/4 C. water 2 tbsp capers 1 1/2 tsp minced garlic 1 1/2 tsp minced fresh ginger root

2 tbsp balsamic vinegar 1 dash fresh lemon juice

Directions 1. Separate the leaves from the stems of the bok choy. 2. Cut the stems into bite-sized chunks and shred the leaves. 3. In large wok, heat the olive oil on medium heat and cook the bok choy stems for about 3 minutes. 4. Add the water and leaves and cook for about 10 minutes. 5. Stir in the capers, garlic and ginger and cook for about 1 minute more. 6. Drizzle with the vinegar and lemon juice and remove from the heat. 7. Serve immediately.

Mediterranean Bok Choy

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TUESDAY

Japanese Lunch Noodles Bowl

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 486 kcal Fat 13.3 g Carbohydrates 77.5g Protein 10.5 g Cholesterol 0 mg Sodium 728 mg

Ingredients 2 1/2 tbsp soy sauce 3 tbsp sake 2 tbsp balsamic vinegar 2 tsp white sugar 3 tbsp water 2 tsp cornstarch 1 tbsp canola oil 2 tbsp dark sesame oil 2 cloves garlic, sliced 6 whole dried red chili peppers, seeded and diced

1 tbsp minced fresh ginger root 1 medium head bok choy, cut into 1 1/2 inch strips 20 fresh shiitake mushrooms, stemmed and quartered 8 green onions, halved lengthwise 2 (9 oz.) packages fresh rice noodles 2 tbsp sesame seeds, toasted

Directions 1. In a small bowl, add the soy sauce, sake, vinegar, sugar, water and cornstarch and beat till well combined. 2. In a large wok, heat the oils on high heat and sauté the garlic and hot peppers for about 10 seconds. 3. Reduce the heat to medium-high and stir in the ginger, bok choy, shiitake mushrooms and green onions. 4. Increase the heat to high and cook, stirring continuously for about 3 minutes. 5. Add the fresh rice noodles and soy sauce mixture and cook for about 2 minutes. 6. Serve immediately with a topping of the toasted sesame seeds.

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Tuesday Japanese Lunch Noodles Bowl

Vegan

Veggie Combo

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 2 Calories 165 kcal Fat 7.7 g Carbohydrates 21.5g Protein 6.5 g Cholesterol 0 mg Sodium 461 mg

Ingredients 1 tbsp olive oil 2 tbsp coconut amino’s teriyaki sauce, divided 1 large carrot, thinly sliced 1/2 large green bell pepper, thinly sliced 1/4 large yellow onion, thinly sliced

1 head baby bok choy, chopped 1 large zucchini, cut into long strands 1 tsp garlic powder

Directions 1. In a large wok, heat the olive oil and 1 tbsp of the teriyaki sauce on medium heat and cook the carrot, bell pepper and onion for about 5 minutes. 2. Stir in the bok choy, zucchini, garlic powder and remaining teriyaki sauce and cook for about 7 minutes, stirring occasionally.

Vegan Veggie Combo

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NORTH CHINESE

Style Cabbage

Prep Time: 15 mins Total Time: 22 mins Servings per Recipe: 4 Calories 317 kcal Fat 27.5 g Carbohydrates 17.9g Protein 1.8 g Cholesterol 0 mg Sodium 270 mg

Ingredients 1 1/2 tbsp white sugar 1 tbsp brown rice vinegar 1 1/2 tbsp cornstarch 3 tbsp cold water 1/4 C. vegetable oil 3 dried red chili peppers, seeded and thinly sliced

1/2 lb. baby bok choy, trimmed and chopped salt to taste

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

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In a bowl, mix together the sugar, brown rice vinegar, cornstarch and cold water. In a large wok, heat the oil on high heat and sauté the chili peppers for about 4 minutes. With a slotted spoon, transfer the chili peppers into a bowl. Add the bok choy and cook for about 1-2 minutes. Add the vinegar sauce and bring to a boil. Cook for about 30 seconds. Remove from the heat and season with the salt.

North Chinese Style Cabbage

Veggie Curry

Caribbean Style

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 190 kcal Fat 9.4 g Carbohydrates 25.8g Protein 2.7 g Cholesterol 0 mg Sodium 19 mg

Ingredients 1 tsp ground cumin 1/2 tsp ground turmeric 1/2 tsp curry powder 1/2 tsp ground allspice 1/4 C. olive oil 1 tbsp grated fresh ginger root 1 small onion, chopped 4 cloves garlic, minced 2 potatoes, cut into small cubes

1/2 C. chopped red bell pepper 1/2 C. chopped broccoli 1 C. chopped bok choy 1 plantains, peeled and broken into chunks 1 C. water salt to taste

Directions 1. In a small bowl, mix together the cumin, turmeric, allspice and curry powder. 2. In a wok, heat the olive oil on medium-low heat and sauté the ginger and cumin mixture for about 5 minutes. 3. Add the onion and garlic and sauté for about 1-2 minutes. 4. Stir in the potatoes and cook for about 1-2 minutes. 5. Add the red bell pepper, broccoli, bok choy, plantains and enough water to reach about half-full and simmer, covered for about 20-25 minutes. 6. Season with the salt and serve.

Veggie Curry Caribbean Style

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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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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.

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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

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SUNDAY

Hash

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 152 kcal Fat 8.4 g Carbohydrates 16.9g Protein 4.1 g Cholesterol 15 mg Sodium 206 mg

Ingredients 1/4 C. honey-flavored butter 1/2 C. chopped onion 1 lb. Brussels sprouts, grated salt and ground black pepper to taste

2 tbsp white cooking wine

Directions 1. In a large wok, melt the honey-flavored butter on medium-high heat and sauté the onion for about 5-7 minutes. 2. Add the Brussels sprouts, salt and pepper. Sauté sprouts and sauté for about 5-7 minutes. 3. Remove the wok from the heat and drizzle with the wine and toss to coat.

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Sunday Hash

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