AUSTRAL

IA
SPINACH RICE
INGREDIENTS:

 1 1/2 cup spinach

 1/2 kg cup fresh onions
 1/2 cup rice
 lemon juice
 salt
 olive oil

METHOD:

 Clean and wash the spinach.Chop the onions and saute them in olive oil
using a deep pan.
  Cut the cleaned spinach, add the rice, the spinach, lemon juice, salt
and water. Cook for 25 minutes.
 Serve hot or cold.

This recipe provides:

Energy 230kcal
Protein 7.3g
Fat 20g
Serving 2persons

ONION SOUP
 Ingredients:

 1 cup chopped onions

 1 cup Olive Oil
 6 cups water
 1/2 cup grated cheese
 4 slices white bread
 1 teaspoon cornstarch
 Salt and pepper for the taste

Method:

 Fry the onion in the oil until slightly brown. Add the water (should be
boiled), pepper, salt and let it simmer at low fire for about 5-10
minutes.
 Mix the cornstarch with some water, and pour it into the soup.
 Stir for a few minutes and the soup will thicken slightly.
 Toast the slices of bread and put them on plates. Pour the soup on top
and sprinkle with the grated cheese.

This recipe provides:

Energy 227.2kcal
Protein 26.4g
Fat 50g
Serving 8persons

Yellow lentils
Ingredients:

 500 gm yellow lentils

  1 medium onion
 lemon juice
 olive oil
 salt
 pepper

Method:

 Wash lentils and place them in a saucepan. Add 5 cups of water and
simmer over low heat for at least 30 minutes.
 When they start boiling remove froth using a wooden spoon. Check
that the lentils are soft enougn before removing them from heat.
Otherwise simmer them more and stir them in order to thicken.
 When they are soft enough, remove from heat, stir with a wooden
spoon or beat them with a mixer in order to become creamy.
 Add olive oil, lemon juice of one lemon and stir or beat with a mixer
again. Serve in a bowl hot or cold and garnish with chopped onion.

This recipe provides:

Energy 390kcal
Protein 27.8g
Fat 20g
Serving 4persons
Baked eggplants with Tomatoes, Onions,
Garlic

Ingredients:

 4 slim, eggplants( brinjal), about 700 gm.

 150 ml olive oil
 salt and pepper
 450 gm onion, thinly sliced
 3-4 cloves garlic, peeled and sliced
 450 gm tomatoes, peeled and sliced
 1teaspoon sugar

Method:

 Cut the stalks off the eggplants and rinse them. Using a sharp knife,
slit them lengthwise on one side only, making sure you do not slit all
the way through.
 They should open like a wallet, so you can put the stuffing in the
opening. Shallow-fry them gently all around in 4 tablespoons olive oil.
If not enough you can add some more oil in the frying pan. Take out
and arrange side by side in a small oven dish and season them.
 Put the rest of the olive oil in a saucepan and sautee the onions and
garlic in it until they are slightly golden. Add fresh tomatoes and half
a cupful of water. Season. Add the sugar and cook gently, covered,
for 15 minutes. With a spoon, fill the eggplants with this stuffing,
opening them slightly.
 They should be quite soft by now. Virtually pile the stuffing in them,
filling them generously. Normally they generate enough juices on their
own so no addition of liquid is necessary in the oven dish. Cook in a
pre-heated oven, gas no. 4 (350 grades F/180 grades C), for 4O
minutes; baste them once during cooking.

This recipe provides:

Energy 230kcal
Protein 11.2g
Fat 100g
Serving 6persons

Garlic Sauce

 Ingredients:
 1garlic
 1/2 kg breadcrumb
 olive Oil
 vinegar

Method:

Wet the breadcrumbs in the water and then drain them well. Clean and crush
garlic in a mortar.

Mix the drained breadcrumbs with the garlic. Stir well the mixture with a
mixer until a smooth paste is obtained.

Add olive oil and and vinegar gradualy while stiring the mixture.

This recipe provides:

Energy 100kcal
Protein 6.1g
Fat 10g
Serving 1persons

Coconut Pudding

Ingredients:

Eggs-4
Coconut Milk- 500 ml
Coconut Cream- 250 ml
Cornflour - 1/4 cup
Sugar - 120 gm
Vanilla Essence or Jasmine Water few drops

Method:

1. Mix corn flour in little coconut milk without forming lumps. Now add
remaining coconut milk, coconut cream, slightly beaten eggs, and sugar &
vanilla essence.
2. Mix everything nicely. Strain the mixture.
3. Pour in a round or square flat dish & steam it for 20 to 30 min or till set.
4. Cool the pudding in refrigerator, then loosen the sides with a sharp knife,
invert it on a plate & serve.

This recipe provides:

Energy 649.4kcal
Protein 9g
Fat 0g
Serving 6persons

Fried Rice

Ingredients:
Rice 2 cups
Onion 1 medium size
tomato 1 medium size
Garlic 7 to 8 cloves finely chopped
Soya sauce 1 tbsp
Vinegar 2 teaspoon
Sugar 1 teaspoon
Red chilly pwder 1 teaspoon
Oil 2 tablespoon
Salt as required
2 cups mixed vegetables like carrot, beans, cauliflower & cabbage. (These
vegetables should be cut in large pieces)
One small cucumber cut into 2 inch pieces
1/2 size lemon

Method:

1. Wash & cook rice in such a way that one grain should not stick to other.
2. Place a karahi with oil on a high flame
3. Add finely chopped garlic ,stir fry.
4. Add onions ,fry for a minute.
5. Add tomato.
6. Add the mixed vegetables & salt. Keep on stirring till the vegetables are
done.
7. Add rice, soya sauce ,vinegar, sugar & chillipowder.

This recipe provides:

Energy 459.5kcal
Protein 11.8g
Fat 5g
Serving 4persons

Sweet Dumplings

Ingredients:
For Dough:
sticky rice flour - 1 cup
water to mix

For Filling:
grated coconut - 1 ½ cup
sugar or jaggery powder or brown sugar - ¾ cup
water - ¼ cup
For Topping:
thick coconut milk - 2 ½ cup
rice flour - ¼ cup
arrow root flour - 2 tbsp
sugar - 1 tbsp
salt - 1 tsp

Method:

1. Make pliable dough and knead till smooth.

2. Dissolve sugar in water.
3. Add coconut and cook till the mixture binds together.
4. Cool and shape into small balls (1.5 cm).
5. Mix all the ingredients.
6. Bring to a boil and simmer for 2 minutes.
7. Blanch some pieces (15 cm) and blanch them in boiling water for 2
minutes. Drain.
8. Alternately, use pieces of aluminum foil.
9. Take lime size portions of dough and flatten to a sheet, 3 mm thick.
10. Place a ball of filling on it and fold the edges over the filling. Press to
seal.
11. Take a piece of banana leaf or foil and spread a table spoon of topping
on it.
12. Place the filled dumpling over it and cover with some more topping.
13. Fold the leaf or foil over it and make a neat parcel.
14. Use all the dough thus.
15. Steam the parcels for 8-10 minutes or till cooked.
16. Serve warm or cold, in the parcel.

This recipe provides:

Energy 139.5kcal
Protein 20.4g
Fat 0g
Serving 2persons

Mushroom Pulao

Ingredients:
250 g - mushroom
2 cups - basmati rice
1 bunch - mint leaves
1 - onion
2 - green chillies
2 tbsp - vinegar
red chilly powder to taste
salt to taste

Method:

1. Cook basmati rice in an open utensil with four cups of water and set aside.
2. Chop mushrooms, soya patha, onion and green chillies into small pieces.
3. Pour 2-3 table spoons of oil in a sauce pan and fry till golden brown.
4. Add mushrooms and saute till they their moisture is dry.
5. Add chopped soya patha, chillies, salt and chilli powder.
6. Cook for five to ten minutes.
7. Add vinegar and cook further for five to ten minutes.
8. Remove and mix thoroughly with cooked rice using a fork.
9. This is a very nutritious food and can be served with tomato soup and
French fries.
This recipe provides:
Energy 418.3kcal
Protein 6.8g
Fat 0g
Serving 2persons
Steamed paneer with Egg

Ingredients:

• 1 paneer (300g)
• 1 Fresh Egg, beaten
• 1 Salted Egg
• 1 Tbsp Light Soya Sauce
• 1 tsp Sesame Oil
• 1 tsp Cornflour
• Dash of Pepper
• 1 Red Chilli
• 1 stalk Spring Onion, chopped into small pieces

Method:

1. Roughly chop paneer into chunks. Place in heat-proof serving dish.

 2. Add beaten egg and seasoning ingredients to the paneer chunks. Mix
well.
3. Clean mud off the salted egg. Discard the shell and egg white.
4. Chop the salted egg yolk into small pieces. Distribute over the surface
of the paneer mixture.
5. Make a slit down the length of the red chilli. Remove the stalk and
seeds, then slice tangentially. Arrange over the surface of the tofu
mixture.
6. Steam for 10 minutes.
7. Scatter spring onion pieces over the steamed paneer and serve.

This recipe provides:

Energy 252.7kcal
Protein 14.7g
Fat 5g
Serving 2persons

North
america
Beans and Rice
Ingredients:
 1 cup rice, cooked
 1 tsp olive oil
 1 cup onion, chopped
 1 cup potato, sliced
 1 clove garlic, minced
 15 oz red beans, cooked
 8 oz tomato sauce
 1/2 cup water
 2 tsp chilli powder
 1/2 tsp chilli flakes
 1 tsp pepper

Method:
 Cook the rice in a pan, heat oil and add onions.
 Stir and add potato and garlic.
 Cook and stir until crisp and tender.
 Add beans, tomato sauce, water, chilli powder, chilli flakes and
pepper.
 Heat thoroughly, stirring occasionally.
 Serve over hot rice.

This recipe provides:

Energy 221.5kcal
Protein 7.5g
Fat 2g
Serving 5persons
Nachos with Mustard Cheese Sauce
Ingredients
For nachos:
 1/2 cup fine maize flour
 1/2 cup plain flour
 salt to taste
 oil to deep fry

For mustard cheese sauce:

 1 cup grated cooking cheese
  1/2 cup fresh cream
 1 tbsp. butter softened
 1 tsp. mustard powder or paste
 1/2 tsp. vinegar
 1/2 tsp. crushed red chilli
 salt to taste

Method

For nachos:
 Mix flours, salt and knead into soft pliable dough with water.
Divide into 2 parts. Roll into large rectangles on a clean work surface.
 Use dry flour to dust the surface for ease.
Cut first into 2" strips, and then into 2" squares.
Then halve into triangles. Deep fry till lightly golden.
Drain and keep aside to cool.

For mustard cheese sauce:

 Mix all ingredients together till a smooth paste is formed.
Add some milk if too thick.
 Spread nachos in a shallow casserole, pour sauce on top.
Bake in a hot oven at 250C for 10 minutes or till sauce is lightly
browned.
 Serve hot with warm garlic bread or as is.
This recipe provides:
Energy 553.9kcal
Protein 25.6g
Fat 6.6g
Serving 3persons
Enchiladas
Ingredients
 1/2 recipe taco shells
 (Only upto making dough)
 1 cup baked beans (rajma)
 2 tomatoes
 1 onion shredded fine
 1 capsicum finely chopped
 1/2 cup cheese
 1 cup soya sauce
 1 tbsp. butter or oil

Method
 Roll enchiladas as for tacos.
 Roast them on griddle, pile up.
 Keep warm by covering.
 If made ahead, steam pile a bit to soften enchiladas.
 Blanch tomatoes in hot water and peel. Mash
Heat oil in a pan, add onions, stirfry till tender.
 Add capsicum and further stirfry for 2-3 minutes.
 Add tomatoes, simmer for 5 minutes.
 Add hot sauce remaining after applying to enchiladas.
 Add salt to taste.

To proceed before serving:

 Spread some sauce on the surface of one enchilada.
 Place some baked beans along its length.
 Roll and place in an oven proof casserole.
 Repeat for all. Pour the prepared gravy over them.
 Sprinkle cheese and bake in hot oven till sauce is sizzling.
  Serve hot.

This recipe provides:

Energy 337.4kcal
Protein 19.2g
Fat 3.2g
Serving 6persons

Mexican Tacos
Ingredients

For taco shells:

 1 cup fine maize flour
 1 cup plain flour
 salt to taste
 oil to deep fry

For bean filling:

 2 cups beans (rajma) washed and soaked overnight
 1 tbsp. butter
 3 tbsp. tomato ketchup
 2 tsp. red chilli powder
 salt to taste
 1 tsp fresh cumin
 1/2 tsp. clove-cinnamon powder

For topping:
 2 onions chopped
 1 tomato chopped
 1 cucumber chopped
 1 small capsicum chopped
 2 tbsp. cabbage chopped
 1 sprig spring onion chopped
 1 potato boiled, peeled, chopped
 4-5 mint leaves chopped
 1/2 cup tomato ketchup
 1 cup grated cheese

Method

For shells:
 Mix flours and salt. Add some water knead to a pliable dough.
Divide and roll into 4-5" very thin chappatis. Prick both sides with
fork.
 Arrange on a large cloth to air out.
Deepfry one at a time till lightly golden.
Fold into a 'U' or taco shape while hot, drain and cool. Repeat for all.

For bean filling:

 Pressure cook rajma till well cooked. (approx. 7 whistles).
Drain and mash coarsely while hot. Keep aside 1 cup of the water.
 Return mashed rajma to cooker directly.
Add drained water, all other ingredients and cooked till well blended.
 Add some more water if required. Do not make watery.
Keep aside and use hot or warm.

For topping:
 Mix all vegetables, add salt and pepper and toss lightly.

To serve:
 Put a tbsp. of bean filling inside the taco. Spread a tbsp. of topping.
  Dot topping with a tsp. each of tomato ketchup and .
Top with plenty of grated cheese.

This recipe provides:

Energy 476.5kcal
Protein 15.5g
Fat 3.7g
Serving 8persons
Pasta with Tomato Sauce
Ingredients:
For the tomato sauce
 5-6 tomatoes - diced
 1 garlic clove
 1 onion
 1/2 cup water
 1 bay leaf
 1/2 tsp sugar
 4-5 basil leaves
 1 tbsp onions - chopped
 1/2 tbsp chopped garlic
 salt - to taste
 oil - to saute

For the pasta

 110 gm pasta
 3 cups water or as required by the pasta to boil
 pinch of salt

Method:
 Take a pan and cook the tomatoes. Add the clove of garlic, onion and
bay leaf to it.
 Add water and then season with salt and sugar. Cover and let the
tomatoes boil.Cool and then grind to a puree.
  Now in a separate pan, heat oil and add chopped onions and chopped
garlic.Add the tomato puree. Cook till its reduces to half.
 Add basil leaves and keep aside.

For pasta
 Take a pan and boil water with salt. Add the pasta to it and let it boil.
 Transfer in a serving dish and serve with the tomato sauce.

This recipe provides:

Energy 169.1kcal
Protein 4.7g
Fat 7g
Serving 4persons

European Style Pizza

Ingredients:

 1 cup milk
 3/4 cup water
 1 tablespoon salt
  1 tablespoon olive oil
 2 teaspoons sugar
 2 tablespoons yeast
 4 1/4 cups bread flour

Direction:

 Combine the milk, water, salt and sugar in a mixing bowl and heat to
110 degrees F. Add the yeast, stir well and let sit 10 minutes to
develop.
 Add the oil and flour and mix for 8 minutes on medium low speed in a
mixer. After mixing, cover with a damp towel or plastic wrap and proof
twice, each time letting it double in bulk before knocking it down.
 Once the dough has proofed twice, turn it out onto a floured surface.
Divide the dough into 3 equal portions of about 11 ounces each. Form
into rounds, let them rest 10 minutes, then form into round pizza
shapes.
 You then may place the dough on a baking pan or a wooden baker's
peel used to transfer the dough on to an oven baking brick.
 The dough will be slightly sticky, don't add extra flour, this is the way
it should be.
 Now let's add some toppings:
 Preheat your oven to 500 degrees F. Bake it at a very high
temperature in a wood burning oven for about 8 minutes or until it is
puffed up and golden brown. Any topping can be added. Cut the pizza
into 8 pieces using a pizza cutter.

This recipe provides:

Energy 307.6kcal
Protein 9.8g
Fat 2.5g
Serving 10persons
Egg Pizza

Ingredients

 eggs - 4
 onion - 1
 tomato
 capsicum
 carrot - 1/2
 chicken sausages (optional)
 mozzarella cheese or whichever
 available
 salt - to taste
 chilly powder - to taste
 oregano (optional)

Method

 Finely chop all the vegetables and in a pan saute them a little.
Separate the egg whites from the yolks. Beat the whites well. Add the
egg yolks.
 Add salt and chilly powder to this mixture. It should be well beaten,
light and frothy.
 In a fry pan heat oil and gently pour the beaten eggs over low flame.
Spread the vegetable mixture evenly on top.
 Make thin sausage roundels and top it on the eggs. Sprinkle the
mozzarella cheese generously and a pinch of oregano. Cover and cook
on low flame.
  Takes around 15-20 minutes on low flame till the cheese has melted
well and the egg is cooked.
 The pizza is ready. Cut slices and serve with hot garlic bread or simply
savour it. You can use any vegetables of your choice…, olives,
mushrooms anything and make it more interesting.

This recipe provides:

Energy 110kcal
Protein 8g
Fat 5g
Serving 4persons

Sicilian Spicy Pasta

Ingredients:

 1 cup boiled penne, spaghetti or any other form of pasta

 2 tsp chopped garlic
 1/2 tsp chopped red chillies
 1/4 cup broccoli
 1/2 tbsp grated parmesan cheese or paneer
 salt and pepper to taste
 oil

Method:
 Heat oil in a pan and saut� the garlic. Add red chillies.
 Season with salt and pepper. Add broccoli and cook for two minutes.
 Add boiled pasta followed by parmesan cheese. Cook for 2-3 minutes.
 Serve hot.
This recipe provides:
Energy 238.8kcal
Protein 11.6g
Fat 10g
Serving 2persons
Caramelized Onion Pizza

Ingredients:
Basic White Dough

 1 Tbs. sugar
 1 cup warm water
 1 pack (1/4 ounce) dry yeast
 3-1/4 cups flour
 1/4 cup olive oil (optional: excluding it makes a chewier dough)
 1 Tsp. salt (if excluding oil, use 1/2 Tsp. salt)

Whole Wheat Dough

 1 Tbs. sugar
 1-1/4 cups warm water (110 - 115 degrees)
 1 pack (1/4 ounce) dry yeast
 1-1/4 cups white flour
 2 cups whole wheat flour
 1 teaspoon salt
 1/4 cup olive oil

Direction:

 Dissolve sugar in water and add yeast. Stir gently until dissolved
(about 1 minute) Let stand until the yeast foams slightly (about 5
minutes) to insure that the yeast is effective. Combine 3 cups of the
flour and salt in a large bowl.
 Pour in the yeast mixture and oil if you are using it. Begin kneading
the mixture, gradually adding enough of the remaining 1/4 cup flour
so that the dough is no longer sticky.
 Continue kneading until the dough is smooth and elastic (another 10-15
minutes by hand). Shape dough into a ball and put in an oiled bowl,
turning the dough to coat it with the oil. Let rise until doubled in bulk
(45 minutes to 1-1/2 hours, depending on the yeast and the
temperature).
 Punch down the dough and shape into 1 or 2 pieces. The entire recipe
will make one large (16") pizza or two small (12") pizzas. Shape the
dough either by hand or with a rolling pin, stretching out as necessary
to achieve a thin dough.
 For a lighter crust, let the dough sit for a half hour after shaping
before constructing pizza and baking.

Topping:

 1/4 cup olive oil for frying onions

 6 cups thinly sliced onions (approximately 3 pounds)
 6 garlic cloves
 3 Tbs. fresh thyme or 1 Tbs. dried thyme

 1 bay leaf

 salt & pepper

 2 Tbs. oil for dribbling on top of pizza (optional)
 1 Tbs. drained capers
 1-1/2 Tbs. pine nuts

 Heat 1/4 cup of the olive oil and add the onions, garlic, thyme and bay
leaf.
Cook, stirring occasionally, until most of the moisture has evaporated
and the
onion mixture is very soft, almost smooth, and caramelized, about 45
minutes. Discard the bay leaf and season with salt and pepper.
This recipe provides:

Energy 990kcal

Protein 27.6g
Fat 10g
Serving 4persons

Greek Pasta Salad Recipe

INGREDIENTS

 8 ounces wagon-wheel or other medium-size cut pasta (3

cups)

 1/2 of a large bunch broccoli, stems cut in bite-size pieces

and florets cut small (about 3 1/2 cups)

 1/2 cup bottled reduced-fat vinaigrette dressing

 1 can (16 ounces) chick-peas, rinsed and drained

 1 jar (6 1/2 ounces) pimientos, drained and cut in thin strips

 2 ounces feta cheese, crumbled (1/2 cup)

PREPARATION

 Cook pasta according to package directions. Add broccoli to

pot 2 to 3 minutes before pasta is done. Drain in colander.
Rinse under running cold water and drain well.
 Put in a large serving bowl .
This recipe provides:
Energy 369kcal
Protein 16g
Fat 6g
Serving 4persons

south
america

Grilled Snapper with Mango

INGREDIENTS

 Mango Salsa
 11⁄2 cups diced mango
  3⁄4 cup diced peeled, halved and seeded cucumber
 1⁄2 cup diced red onion
 2 tsp minced, seeded serrano chile pepper
 2 tsp grated lime zest
 3 Tbsp lime juice
 1⁄2 cup cilantro, coarsely chopped
 1⁄4 tsp salt
 21⁄2 tsp ancho chile powder
 1⁄4 tsp cinnamon
 1⁄4 tsp salt
 4 red snapper fillets (6 oz each)
 2 Tbsp olive oil

 PREPARATION
 Salsa: Mix ingredients gently but thoroughly. Refrigerate at least 20 minutes
for flavors to blend.
 Heat outdoor grill or stovetop grill pan. Mix ancho chile powder, cinnamon and
salt in a cup until blended.
 Place fish, skin side down, on a baking sheet. Brush top with 1⁄2 the oil; sprinkle
with 1⁄2 the spice mixture.
 Place fish on grill skin side up; brush with remaining oil; sprinkle with rest of
spices. Grill 4 minutes, turn over with a broad spatula and grill 3 to 4 minutes
until just barely opaque in center. Serve with the salsa.

This recipe provides:

Energy 227kcal
Protein 33g
Fat 9g
Serving 4persons
Salsa Cruda
INGREDIENTS

 1 1/2 pounds ripe red tomatoes (3 large), finely diced (3 cups)

 3/4 cup chopped cilantro, including some stems
 1/2 cup finely diced red onion
 1/4 cup lime juice
 2 serrano peppers, seeded and minced (about 2 teaspoons), or 2 tablespoons
minced jalapeño peppers, with some seeds

 1 teaspoon salt

PREPARATION

 Mix all ingredients in a medium bowl.

 Cover and refrigerate at least 1 hour to blend flavors.If you have the time,
finely dice the tomatoes and onions. Otherwise they can be finely chopped (don’t
purée them) in a food processor.
 This sauce is good for dipping and for spooning on eggs, grilled meats, almost
anything.

This recipe provides:

Energy 17kcal
Protein 1g
Fat 0g
Serving 3persons
Guacamole
INGREDIENTS

 3 ripe avocados (about 10 ounces each)

 1⁄2 cup diced ripe tomato
 1⁄4 cup thinly sliced scallions
 3 tablespoons fresh lime juice
 1 large fresh jalapeño pepper, minced, with some of the seeds
 1 teaspoon ground cumin
 3⁄4 teaspoon salt
 1⁄4 teaspoon freshly ground pepper
 1⁄4 teaspoon hot pepper sauce, or to taste

PREPARATION

 Halve avocados, remove seeds and scoop pulp into a medium bowl. Coarsely mash
with a potato masher or fork.

 Stir in remaining ingredients and serve immediately, or cover surface directly

with plastic wrap and refrigerate up to 30 minutes. Serve with tacos or as a dip
with a big bowl of chips.

This recipe provides:

Energy 89kcal
Protein 1g
Fat 8g
Serving 3persons
Cuban Beans

INGREDIENTS

 2 tsp oil
 4 cloves garlic, minced
 2 cans (15.5 oz each) black beans, rinsed
 1 cup water
 11⁄2 tsp ground cumin
 1 tsp dried oregano
 1 tsp smoked or regular paprika
 ¼ tsp pepper
 1 bag (1 lb) frozen pepper stir-fry vegetable blend (sliced
green, red and yellow peppers and onions)
 Serve with: cooked rice, lime wedges, hot sauce

PREPARATION

 Heat oil in large skillet over medium-high heat. Add garlic; cook 30
seconds.

 Stir in remaining ingredients. Bring to simmer, cover and reduce heat.

cook 10 minutes until vegetables are tender and flavors have blended.

This recipe provides:

Energy 265kcal
Protein 15g
Fat 3g
Serving 4persons
South-of-the-Border Chorizo Burger Wraps
INGREDIENTS

 BURGERS
 2 dried chorizo sausages (4 oz total), halved lengthwise, removed from
casings and cut in small chunks
 1/2 cup cilantro leaves
 2 large scallions, cut in 2-in. pieces
 1 large jalapeño pepper, seeded and cut in large pieces
 1 clove garlic, smashed
 1 tsp ground cumin
 1/4 tsp salt
 1 1/2lb 90% lean ground beef
 6 burrito-size (8-in.) flour tortillas, stacked and wrapped in foil
 Nonstick spray
 6 slices (1 oz each) Monterey Jack cheese with jalapeño peppers
 6 lettuce leaves
 3/4 cup each guacamole, purchased or homemade, and salsa

PREPARATION

 Burgers: Put all ingredients except beef in a food processor. Pulse until
very finely chopped and blended. Scrape into a large bowl; add beef and
gently mix to combine. Shape into 6 oval burgers, about 5 in. long and
3/4 in. thick.
 Heat outdoor grill. Put tortillas on grill to warm while burgers cook.
 Coat burgers with nonstick spray. Grill, turning once, 8 to 12 minutes,
until an instant-read thermometer inserted from side to middle
registers 160°F. Top with cheese; cover grill 45 seconds or until cheese
starts to melt.
 Unwrap tortillas; place a lettuce leaf toward one end of each, lining up
edges. Top with a burger; spoon on 2 Tbsp each guacamole and salsa.
Fold opposite end of tortilla up and over burger and toppings, then fold
in sides.

This recipe provides:

Energy 691kcal
Protein 42g
Fat 40g
Serving 6persons

Long and Short Monster Fingers

INGREDIENTS

 2 cans (11 oz each) refrigerated breadstick dough

 Orange, yellow & green food color sprays (see Note)
 White from 1 large egg, lightly beaten
 60 whole natural almonds
 Poppy seeds
 PREPARATION
 Heat oven to 375°F. You'll need 2 large baking sheets lined with nonstick
foil. Unroll 1 can breadstick dough and separate along perforated lines into
12 strips. For long fingers, halve strips crosswise into 24 pieces. Roll pieces
into 10- to 12-in.-long ropes. Transfer to prepared baking sheets, spacing
ropes 2 in. apart. Shape ropes into fun curves.
 Lightly tint the dough ropes in blotchy tones using the spray colors with
short, quick spurts (use all three colors on each finger).
 Lightly brush with egg white and press an almond onto each for a fingernail.
Sprinkle with poppy seeds.
 Bake 13 minutes, or until puffed and lightly browned on bottom edges. Cool
on sheet on wire rack. Wipe foil on baking sheets clean.
 Unroll remaining breadstick dough and separate into strips. For short
fingers, cut each dough strip crosswise into thirds for 36 pieces. Roll dough
pieces into 5- to 6-in.-long ropes and make fingers following the same
procedure as for long fingers above. Bake as directed.Plan Ahead: You can
make 1 day ahead and store in an airtight container at room temperature.
 Reheat in oven about 5 minutes before serving.Note: Color Mist food color
sprays are available from wilton.com and at most crafts stores.

This recipe provides:

Energy 192kcal
Protein 6g
Fat 7g
Serving 24persons

Mexican Bean and Cheese Pockets

INGREDIENTS

 1 can (16 ounces) vegetarian refried beans, heated

 Eight 7-inch flour tortillas
 1⁄2 cup sliced scallions
 8 ounces Monterey Jack cheese with jalapeño peppers (also called
pepperjack), shredded (2 cups)
 1 teaspoon vegetable oil
PREPARATION

 Heat oven to 350°F. Stack tortillas and loosely wrap in foil. Heat in oven 5
minutes until softened. Remove from oven.
 Put tortillas side-by-side on work surface. Place a heaping tablespoon
warm refried beans in center of each tortilla. Top with 1 tablespoon
scallions, then a heaping tablespoon cheese. Fold 2 opposite sides of each
tortilla toward center, overlapping slightly. Fold remaining 2 sides toward
the middle.
 Heat a large heavy skillet over medium-low heat. Brush with oil. Place 4
tortilla pockets smooth side up in skillet. Cook 5 minutes per side or until
golden and crisp. Keep warm in oven while cooking remaining pockets. Serve
hot.A refreshing cucumber and radish salad goes well with these, or serve
them with salsa for dipping.

This recipe provides:

Energy 483kcal
Protein 25g
Fat 24g
Serving 8persons

Salsa Tomatillo

INGREDIENTS

 1 pound fresh tomatillos

 2 large fresh jalapeño peppers
 1 large sweet onion (such as Vidalia, Oso or Texas Supersweet), coarsely
chopped (2 cups)
 1 cup packed cilantro sprigs, with some stems
 2 tablespoons fresh lime juice
 3⁄4 teaspoon salt
PREPARATION

 Remove papery husk from tomatillos, then rinse. Cut in quarters (you’ll
have about 3 cups). Halve and remove stems of jalapeños, cut both in
quarters, remove seeds from one.

 Put all ingredients into a foodprocessor and process until smooth.

This recipe provides:

Energy 22kcal
Protein 1g
Fat og
Serving 3persons

Blueberry Ice Cream Parfaits

INGREDIENTS

4 cups blueberries
2 Tbsp lemon juice
1 qt vanilla ice cream
1 (10-oz) pkg frozen raspberries in syrup, thawed
2 cups sweetened whipped cream or frozen whipped topping,
defrosted
1 cup fresh raspberries

PREPARATION
Place 3 cups blueberries, the sugar and lemon juice in medium
saucepan; mash berries well with a potato masher. Place
over medium heat and bring to a simmer; cook 5 minutes.
Pour mixture into a blender and purée. Pour into a 2-cup
measure, cover and chill 2 hours. Place a 11⁄2-qt freezer
container in freezer to chill.
Let vanilla ice cream stand at room temperature until softened.
Fold chilled blueberry purée into ice cream until well
blended. Scrape ice cream into chilled container in
freezer; freeze several hours or until firm enough to
scoop.
Purée thawed raspberries and syrup in blender until smooth;
scrape mixture through a fine sieve to remove seeds.
To make parfaits: For each parfait, spoon 1 Tbsp raspberry
purée into a dessert glass and top with a small scoop
blueberry ice cream. Top with 1 Tbsp whipped cream, and
a few blueberries and raspberries. Repeat the layers. Top
parfaits with a dollop of whipped cream.

This recipe provides:

Energy 330kcal
Protein 4g
Fat 11g
Serving 8persons

Purple Potion Punch

INGREDIENTS

 4 cups purple grape juice

 1 cup vanilla ice cream, melted

  1 liter lemon-lime soda

 Garnish: Vanilla ice cream, confetti sprinkles

PREPARATION

 In a large pitcher, mix grape juice and melted ice cream until
blended. Just before serving, add soda and stir just until
blended.
 Pour into glasses and top each serving with a small scoop of ice
cream and sprinkles.
This recipe provides:
Energy 430kcal
Protein 12g
Fat 2g
Serving 9persons

euro
pe
Andouille and Potato Crepes
Ingredients:
  2 cups cooked, crumbled andouille sausage
 2 cups cubed baked potatoes
 1 cup sautéed, chopped onions
 8 buckwheat crepes

Preparation:

 To assemble crepes: Place ¼ cup each of the cooked sausage and

potatoes down the center of a crepe.

 Sprinkle 1 tablespoon of sautéed onions on top, and then fold the ends
of the crepe over the filling and serve.

This recipe provides:

Energy 317.5kcal
Protein 2.8g
Fat fat free
Serving 8persons
Buckwheat Crepes

Ingredients:

 ¾ cup plus 1 tablespoon buckwheat flour

 1/3 cup all-purpose flour
 1 2/3 cup milk
 3 eggs
 2 tablespoons butter, melted
 ¼ teaspoon salt

Preparation:

 Whisk all the ingredients vigorously until the crepe batter is

completely smooth; allow it to rest in the refrigerator for 2 hours
before making into crepes.

 Melt a little butter in a crepe pan or large skillet over low-medium

heat. Add 3 tablespoons of batter to the pan and swirl until the
bottom of the pan is covered with batter. Cook the crepe for 1
minute, or until the crepe is slightly moist on top and golden
underneath. Loosen the edges of the crepe, slide the spatula under it,
and then gently flip it upside down into the pan. Cook for 1 minute and
transfer the cooked crepe to a plate to keep warm. Repeat with the
remaining batter.
This recipe provides:
Energy 89.6kcal
Protein 3.4g
Fat 3g
Serving 10persons
French Cut Green Beans with Almonds and
Fried Onions

Ingredients

 1 pound fresh green beans or frozen French-cut green beans

 Salt

 1 to 2 tablespoons unsalted butter

 1/4 cup slivered almonds (2-ounce package)

 1/2 lemon juiced

 Ground black pepper

 1 can fried onions

Directions

 Bring 1 inch of water to a boil in a high-sided saute pan. If using fresh beans,
cut them lengthwise while you wait for the water to boil.

 Add salt and green beans to boiling water and cook until just tender. Drain
beans and rinse under cold water to stop the cooking. Return the skillet to
medium heat and add the butter. When butter is melted, add the almonds
and cook until golden brown.

 Return the green beans to the pan, along with the juice of 1/2 a lemon, add
salt and pepper, to taste. When warmed through, top with fried onions.

This recipe provides:

Energy 191.8kcal
Protein 6.8g
Fat 10g
Serving 4persons
 French Coconut Pie

Ingredients

 4 tablespoons (1/2 stick) butter, melted

 2 eggs, beaten

 1 tablespoon all-purpose flour

 3/4 cup sugar

 1 (3 1/2–ounce) can shredded sweetened coconut (about 1 cup)

 1 cup milk

 1 (9-inch) unbaked pie shell

Directions

 Preheat oven to 350 degrees F. In a large bowl, combine melted

butter, eggs, flour, sugar, coconut, and milk. Pour into pie shell. Bake
until firm, about 45 to 60 minutes

This recipe provides:

Energy 223.9kcal
Protein 4.3g
Fat 6.6g
Serving 6persons

French Style Grilled Potato Salad

Ingredients

 2 1/2 pounds small new potatoes (red and yellow), scrubbed

 1/2 cup olive oil, divided

 Salt

 Freshly ground black pepper

 3 tablespoons white wine vinegar

 2 tablespoons whole grain mustard

 1 tablespoon Dijon mustard

 1 small red onion, halved and thinly sliced

 8 cornichon, finely diced

 2 tablespoons capers, drained

  1/4 cup coarsely chopped fresh chervil, for garnish

Directions

 Cover potatoes with water in a medium saucepan. Add 2 tablespoons

salt. Bring to a boil; reduce heat, and simmer until tender, about 8
minutes. Drain potatoes and let cool and slice in half.

 Heat the grill to medium.

 In a large bowl toss the potatoes with 1/4 cup of the oil and season
with salt and pepper. Place the potatoes on the grill, cut-side down and
grill until lightly golden brown, about 4 minutes. Turn the potatoes
over and continue grilling until just cooked through, about 4 minutes
longer.

 While the potatoes are grilling, whisk together the vinegar, mustards,
and 1/4 cup oil in a large bowl, add the red onion, cornichon and capers
and stir to combine.

 Remove the potatoes from the grill and immediately add to the bowl
with the other ingredients and gently stir to combine. Season with
salt and pepper. Let sit at room temperature at least 15 minutes
before serving. Garnish with chopped chervil.

This recipe provides:

Energy 208.5kcal
Protein 5g
Fat 20g
Serving 2persons
French Chocolate Bark

Ingredients

 9 1/2 ounces very good semisweet chocolate, finely chopped

 8 ounces very good bittersweet chocolate, finely chopped

 1 cup whole roasted, salted cashews

 1 cup chopped dried apricots

  1/2 cup dried cranberries

Directions

 Melt the 2 chocolates in a heatproof bowl set over a pan of simmering

water.

 Meanwhile, line a sheet pan with parchment paper. Using a ruler and a
pencil, draw a 9 by 10-inch rectangle on the paper. Turn the paper
facedown on the baking sheet.

 Pour the melted chocolate over the paper and spread to form a
rectangle, using the outline. Sprinkle the cashews, apricots and
cranberries over the chocolate. Set aside for 2 hours until firm. Cut
the bark in 1 by 3-inch pieces and serve at room temperature.

This recipe provides:

Energy 294.4kcal
Protein 6.3g
No fat
Serving 8persons
French Pastry Pie Crust
Ingredients

 3 cups all-purpose flour

 1 1/2 teaspoons salt

 3 tablespoons white sugar

 1 cup shortening

 1 egg

 1 teaspoon distilled white vinegar

 5 tablespoons water

Directions

 In a large mixing bowl, combine flour, salt, and sugar. Mix well, then
cut in shortening until mixture resembles coarse meal.

 In a small bowl, combine egg, vinegar, and 4 tablespoons of water.

Whisk together, then add gradually to flour mixture, stirring with a
fork. Mix until dough forms a ball. Add one more tablespoon of water
if necessary.

 Allow dough to rest in refrigerator 10 minutes before rolling out.

This recipe provides:
Energy 322.7kcal
Protein 9.3g
Fat g
Serving 10persons
French Vanilla Cream Puffs

Ingredients

 1 cup water

 1/2 cup butter (no substitutes)

 1 cup all-purpose flour

 1/4 teaspoon salt

 4 eggs

FILLING:

 1 1/2 cups cold milk

 1 (3.4 ounce) package instant French vanilla pudding mix

 1 cup whipped topping

 1 (12 ounce) package miniature semisweet chocolate chips

 confectioners' sugar

Directions

 In a saucepan, bring water and butter to a boil. Add flour and salt
all at once; stir until a smooth ball forms. Remove from the heat;
let stand for 5 minutes. Add eggs, one at a time, beating well
after each addition. Beat until mixture is smooth and shiny.
  Drop by rounded teaspoonfuls 2 in. apart onto greased baking
sheets. Bake at 400 degrees F for 20-25 minutes or until golden
brown. Remove puffs to wire racks. Immediately cut a slit in each
for steam to escape. Cool. Split puffs and remove soft dough.

 For filling, in a mixing bowl, beat milk and pudding mix on low
speed for 2 minutes. Refrigerate for 5 minutes. Fold in whipped
topping and chips. Fill cream puffs just before serving; replace
tops. Dust with confectioners' sugar.

This recipe provides:

Energy 387.9kcal
Protein 8.1g
Fat 5g
Serving 10persons

Libby's Pumpkin Roll with Cream Cheese

Filling

Ingredients

 1/4 cup powdered sugar (to sprinkle on towel)

 3/4 cup all-purpose flour

 1/2 teaspoon baking powder

 1/2 teaspoon baking soda

 1/2 teaspoon ground cinnamon

  1/2 teaspoon ground cloves

 1/4 teaspoon salt

 3 large eggs

 1 cup granulated sugar

 2/3 cup LIBBY'S® 100% Pure Pumpkin

 1 cup walnuts, chopped (optional)

 1 (8 ounce) package cream cheese, softened

 1 cup powdered sugar, sifted

 6 tablespoons butter or margarine, softened

 1 teaspoon vanilla extract

 1/4 cup powdered sugar (optional)

Directions
PREHEAT oven to 375 degrees F. Grease 15 x 10-inch jelly-roll
pan; line with wax paper. Grease and flour paper. Sprinkle
towel with powdered sugar.

COMBINE flour, baking powder, baking soda, cinnamon, cloves

and salt in small bowl. Beat eggs and sugar in large mixer
bowl until thick. Beat in pumpkin. Stir in flour mixture.
Spread evenly into prepared pan. Sprinkle with nuts.

BAKE for 13 to 15 minutes or until top of cake springs back

when touched. Immediately loosen and turn cake onto
prepared towel. Carefully peel off paper. Roll up cake and
towel together, starting with narrow end. Cool on wire
rack.

BEAT cream cheese, powdered sugar, butter and vanilla extract

in small mixer bowl until smooth. Carefully unroll cake;
remove towel. Spread cream cheese mixture over cake.
Reroll cake. Wrap in plastic wrap and refrigerate at least
one hour. Sprinkle with powdered sugar before serving, if
desired.

This recipe provides:

Energy 278.2kcal
Protein 6.9g
Fat g
Serving 10persons
Noodles Au Gratin
 Ingredients
 Butter- 3 Tbsp
 Beans- ½ Bowl
 Peas- ½ Bowl
 Cauliflower- 8 To 10 Flowers
 Whole Wheat Noodles- 100 Gms
 Noodles Masala- 2 Tsp
 White Flour- 3 Tbsp
 Milk- 1 Bowl
 Salt- to Taste
 Black Pepper- To Taste
  Mozzarella Cheese- 3 Tbsp

Method :

 Heat Butter In A Pan.

 Fry Beans,peas And Cauliflower.
 Heat Water In Another Pan.
 Cook Noodles With Spices.

For White Sauce :

 Heat Oil In Another Pan.
 Put Salt And Black Pepper.
 Add Mozzarella Cheese And Mix All The Ingredients.
 Now Put Fried Mixture And Noodles In The Pan.
 Mix All The Ingredients Well.
 Transfer The Mixture In Pre Greased Baking Dish.
 Bake It At 220 Degree For 15 Minutes.
 Ready To Serve.
This recipe provides:
Energy 179.6kcal
Protein 7.7g
Fat 3g
Serving 10persons
 As
ia
Simmered Cabbage and Deep-Fried mushroom
Ingredients:

 1 cup deep fried mushroom

 1/4 cabbage
 100 ml vegetable stock
 1 tbsp mint
 1 tbsp light color soya sauce

Direction:

 Cut the deep- fried mushroom into wide pieces and cut the cabbage
into bite-size pieces.
 Pour the vegetable stock in a pot, bring to the boil. Add the mint,
soya sauce, and deep-fried mushroom sommer for about 1-2 min.
 Add the cabbage with covered, steam-simmer over a medium heat.
When the cabbage to soften,remove the cover, and stir briefly
simmer for about 1 min.

This recipe provides:

Energy 86.2kcal
Protein 5.3g
Fat 5g
Serving 2persons
Clear Soup with couliflower
Ingredients:

 1 cup couliflower
 1/2 white radish
 400 ml vegetable stock
 1/2 tbsp soya sauce
 1/3 tsp salt
 1/2 grated ginger

Direction:

 Cut the couliflower in half, and chop off the roots of radish .
 Pour the vegetable stock in a pot, and bring the boil, and add the soy
sauce, couliflower and place a low heat for about 5 min.
 Season with salt, add the white radish sprouts, and turn off the heat,
then arrange in a bowl, garnish with grated ginger.

This recipe provides:

Energy 86.2kcal
Protein 5.3g
Fat 5g
Serving 2persons

Celery Rice
Ingredients:

 2 cup rice
 1 couliflower
 2 cup water
 1 1/2 tbsp olive oil
 salt

Direction:

 Cut the couliflower into wide slice. Place the olive oil in a pan, and fry
the couliflower over s medium heat.
 Add the non wash rice, stir- fry, add the salt, and pour the water and
cook over a low heat with cover for about 20 min

This recipe provides:

Energy 178.8kcal
Protein 2.9g
Fat 7.4g
Serving 2persons
Mushroom Omelet

Ingredients:

 3 eggs
 3 mushroom, cut into thinly slice
 1/3 tsp salt
 1/2 tsp mimt
 1 tbsp vegetable oil
 1/2 tsp soya sauce
 1/2 tsp water

Direction:

 Drop the egg in a bowl, and beat, add the salt and mint and mix well.
  Heat the oil in a frying pan and add the mushroom fry slowly over a
low heat. Pour the egg mixture in a frying pan, stir- fry briefly and
make rolling shape.

This recipe provides:

Energy 108kcal
Protein 8.8g
Fat 3.3g
Serving 3persons

noddle with Sesame oil

 gredients:

 2 spring onion
 1 pack noddle
 1/2 tsp sesame oil

Direction:

 Cut the spring onion into the mince.

 boiled the noddles and dressing with sesame oil and spring onion.

This recipe provides:

Energy 104kcal
Protein 1.8g
Fat 2.5g
Serving 1persons
noddles with Pickled Plum

Ingredients:

 2 pack noddle
 1 pickled plum
 1/2 tsp sesame
 1 tsp coriander leaves
 1 tsp mint leaves

Direction:

 Take off the mint and coriander leaves and cut into mince.
 Put the noddles bowl, add the pickled plum, mix well.
Sprinkle the sesame on top.
This recipe provides:
Energy 464.3kcal
Protein 12.9g
No fat
Serving 1persons

Sweet Tomato Marinade

Ingredients:
  1 large tomato
 1/2 onion
 1/2 tbsp olive oil
 1/2 tsp honey
 1 tsp balsamic vinegar
 mint leaves

Direction:

 Cut the tomato into bite-size pieces, and cut the onion into thinly
slice, rinse in the salted water, and rub by your hands, drain with
paper towel.
 Place the tomato and onion in a bowl. Dress with olive oil and mint
leaves. Then season with honey and salt. Place it on a plate, pour over
the balsamic vinegar

This recipe provides:

Energy 161.4kcal
Protein 1g
Fat 2.5g
Serving 1persons

Vegetable Noodles Soup


Ingredients:

Water - 2 cups
 Onion - 1, diced
Carrot - 2, diced
mint- 1 tbsp, chopped
potato -6 cup
Black pepper - 6 to 8
Coriander leaves - 5 to 6
Baby corn - 3 to 4

Cauliflower - 6 to 8
Mushroom - 8 to 10
Light soya sauce - 1 tsp
Salt - to taste
White pepper powder - 1/2 tsp
Sugar - a pinch
Cornflower slurry - 2 tsp
Boiled noodles - 3 tbsp
Spring onion - 3 tsp, chopped
Garlic - 2 tsp, chopped

Method:
 To begin preparing the vegetable stock by boiling water in a pan.
 Add the chopped onion, carrot, chopped potato and celery.
Now add black pepper, bring to a boil.
 Put in the blanched carrot and chinese cabbage along with baby corn,
cauliflower, mushroom and light soya sauce.
 Now add salt, white pepper powder and sugar, add the cornflour paste
for thickening of the soup. Stir and take off the heat after a boil.
 Garnish with chopped spring onions and chopped fried garlic.
Place boiled noodles in a serving bowl and pour the soup over it

This recipe provides:

Energy 162kcal
Protein 6g
Fat 3.3g
Serving 3persons
Chinatown Noodles

 Ingredients:

 250 gm plain noodles, boiled

 250 gm egg noodles, boiled

 1 kg minced cabage

 100 gm minced onions

 6 flakes minced garlic

 1 inch piece minced ginger

 100 gm tomatoes, sliced

 2 cups mutton stock

  1 tbsp sugar, optional

 2 tsps cornflour mixed in 1/2 cup water

chopped parsley

Method:

 Place both the noodles together in a deep dish.

 Heat 5 tbsp oil and fry onion, ginger and garlic till soft.

 Add cabbage and brown nicely.

 Add tomatoes, stock, sugar and seasonings.Cook till cabbage is done.

 Add cornflour and cook till thick.

 Put over the noodles and decorate with parsley.

This recipe provides:

Energy 462.6kcal
Protein 14.8g
Fat 8.3g
Serving 6persons
Vegetable Spring Rolls
Ingredients
For cover

 1/2 cup plain flour

 1/2 cup cornflour

 2 tbsp. hot oil

 1/3 cup water

 1/3 cup milk

For filling

 1/2 cup mixed vegetables julienned (carrots, beans, cabbage)

 1 tsp. capsicum thinly sliced

 1 bunch spring onion cut 1pieces

 1/4 cup bean sprouts

 1 onion finely chopped

 1/4 cup boiled noodles

 salt to taste

 chilli sauce

 1 green chilli finely chopped (optional)

 1/2 tsp. vinegar

 1 tbsp oil

Method
For cover

 Mix all ingredients and form batter.

  Make thin round pancakes on a hot griddle.
Do not over roast.

For filling

 Heat oil in a wok, add all vegetables.

Stir fry, add noodles.

 Season with salt, chilli sauce and green chilli.

Cool

This recipe provides:

Energy 429.7kcal
Protein 12.7g
Fat 10g
Serving 3persons

afri
ca
 Succotash Salad
Recipe

INGREDIENTS:

 1 lb green beans, trimmed and cut in half

 2 cups fresh corn kernels (from 3 to 4 ears) `
 1⁄4 cup balsamic vinaigrette
 2 Tbsp horseradish mustard
 1⁄2 Tbsp freshly grated lemon zest
 3⁄4 cup thinly sliced radishes (about 6)

Method:

 Bring a large pot of lightly salted water to a boil. Add beans and cook
uncovered 7 to 9 minutes until crisp-tender. About 30 seconds before
draining beans, add corn.
 Drain in a colander and chill immediately under running cold water. Drain well.
 Dressing: Whisk ingredients in a bowl or shake in a jar until blended.
 Shortly before serving: Add radishes and Dressing to beans and corn. Toss
to mix and coat.

This recipe provides:

Energy 52kcal
Protein 2g
Fat 2g
Serving 6persons
Baked Macaroni and Cheese Recipe

INGREDIENTS:

 1 lb radiatore (radiators), fusilli (little springs) or campanelle

(bellflowers) pasta
 2 tsp stick butter
 1 cup fresh bread crumbs (from 2 slices white sandwich bread)
 8 oz extra-sharp Cheddar cheese, shredded (about 2 cups)
 1⁄4 cup grated Parmesan cheese
 3 1⁄2 cups whole milk
 1⁄4 cup flour
 1⁄2 tsp minced garlic
 1 tsp prepared mustard
 3⁄4 tsp salt

Method:

 Heat oven to 350°F. Grease a shallow 3-qt baking dish.

 Cook pasta in a large pot of lightly salted boiling water as package directs
until firm-tender (al dente). Drain in a colander; rinse with cold water and let
drain again.
 Meanwhile, melt butter in a large saucepan. Add bread crumbs and cook over
medium heat, stirring often, 3 minutes, or until golden and crisp. Scrape into
a small bowl and stir in 2 Tbsp each Cheddar and Parmesan cheese.
 Wipe saucepan clean. Add milk, flour and garlic; whisk until blended. Place
over medium-high heat and bring to a boil, whisking often. Reduce heat and
simmer 2 minutes. Remove from heat; stir in remaining cheeses, mustard and
salt. Add pasta to baking dish. Stir in sauce. Sprinkle evenly with crumb
mixture.
  Bake 30 minutes, or until hot and bubbly around edges.To make this family
favorite look a lot more special without paying extra, use a different-shape
pasta than the usual elbow.

This recipe provides:

Energy 441kcal
Protein 20g
Fat 16g
Serving 4persons

Skillet "Baked" Beans Recipe

INGREDIENTS:

 4 slices bacon, cut in 11⁄2-in. pieces

 2 cups chopped sweet onion
 3 cans (15 to 16 oz each) beans, rinsed (any kind—we used chickpeas,
pinto and kidney beans)
 2 cans (19.75 oz each) pork & beans
 2 Tbsp packed dark-brown sugar
 2 Tbsp Worcestershire sauce
 2 Tbsp cider vinegar
 2 Tbsp molasses
 Method:

 Cook bacon in a deep, medium skillet until crisp. Drain on paper towels.
Pour off all but 2 Tbsp drippings from pan. Add onion and cook over low
heat, stirring occasionally, 15 minutes, or until golden.
 Stir in remaining ingredients. Bring to a boil, reduce heat and simmer,
stirring often, 25 minutes, or until mixture thickens. Sprinkle with bacon
and serve.

This recipe provides:

Energy 308kcal
Protein 12g
Fat 8g
Serving 8persons

Lemon-Raspberry Iced Tea

Recipe

INGREDIENTS:

 16 cups water
 10 tea bags
 11⁄2 cups sugar
 1 bag (12 ounces) frozen unsweetened raspberries
 1⁄4 cup fresh lemon juice
Method:

 Bring water to a boil in a 5- to 6-quart pot. Remove pot from heat and add all
the tea bags. Let steep 3 minutes, then remove bags.
 Add remaining ingredients and let stand 2 to 3 minutes, stirring occasionally,
until raspberries have thawed.
 Pour tea through a fine strainer into a large pot or bowl (not aluminum) or a
few large pitchers. Discard berries. Store at room temperature up to 1 day
or refrigerate up to 4 days. Serve over ice.Planning Tip: Can be made up to 4
days ahead.Cook’s

This recipe provides:

Energy 88kcal
Protein 0g
Fat 0g
Serving 16persons

Black & Blueberry Cobbler

INGREDIENTS:

 Dough
  2 cups all-purpose flour
 1/4 cup plus 2 Tbsp sugar
 1 1/2 tsp baking powder
 1/2 tsp baking soda
 1/4 tsp salt
 1 stick (1/2 cup) cold unsalted butter, cut in bits
 3/4 cup buttermilk

Filling

 1 cup sugar
 1 tsp grated lemon zest
 2 Tbsp each lemon juice
 and water, mixed
 blackberries (8 cups total)
 2 Tbsp cornstarch mixed with 3 Tbsp water
 1 tsp vanilla extract

Method:

 Place oven rack in lower third of oven. Heat to 450°F. You'll need a 13 x 9-in.
or a shallow 3-qt baking dish.
 Dough: Whisk flour, 1/4 cup sugar, the baking powder, baking soda and
salt in medium bowl until blended. Cut in butter with a pastry blender
until coarse crumbs form. Refrigerate flour mixture and buttermilk
separately until ready to top cobbler.
 Filling: Mix sugar, zest and lemon juice mixture in a large deep
skillet over high heat. Stir in 1 pint blueberries and cook,
stirring, about 10 minutes until hot and bubbly. Stir in
cornstarch mixture, bring to a boil and boil 1 minute or until
thickened. Stir in remaining blueberries, blackberries and the
vanilla. Spread in baking dish.
 Stir flour mixture and buttermilk with a fork until a biscuit-like
dough forms. Drop eight 1/4-cupfuls, evenly spaced, over hot
filling. Sprinkle biscuits with remaining 2 Tbsp sugar.
 Bake 15 to 20 minutes or until biscuits are golden and filling is bubbly.
Cool in dish on a wire rack. Serve warm or at room temperature.

This recipe provides:

Energy 447kcal
Protein 5g
Fat 13g
Serving 6persons

Sweet and sour potato

 Ingredients:
 Sweet Sour potato
 1 Brown Onion, sliced thinly
 2 Tbsp Tomato Ketchup
 1 tsp Light Soy Sauce
 2 Tbsp Sugar
 100ml Water
 1 tsp Cornflour mixed with 1 Tbsp Water

Method:

 Bake potato according to package instructions.

 Heat a little oil in a saucepan. Stir-fry the onion slices until fragrant and
translucent.
 Mix the sauce ingredients* together and cook with the onions.
 Bring mixture to the boil, add the cornflour mixture and stir to thicken.
 Pour over the potato fillets just before serving.
This recipe provides:
Energy 364.4kcal
Protein 9.1g
Fat 0g
Serving 1persons

Vegetable soup

 Ingredients:
 Spring onions - 2 or 3
 Carrots - 2 (medium)
 Cabbage - 150gms
 Cauliflower - 1 small
 French beans - 100gms
 Salt - as required
 White pepper powder - 1/2 tsp
 Ajinomoto - 1/2 tsp
 Soya sauce - 3/4 tsp
 Oil - 2 tbl sps
 Sugar - 1 tsp
 Cornflour - 1 tbl sp.

Method:

 Blanch whole carrots and french beans in hot water for 2-3 minutes
 Strain, add cold water and drain again.
  Chop all the vegetables into thin, even, matchstick like pieces.
 Heat oil and stir fry all the vegetables with ajinomoto for 3-4 minutes.
 Add enough water, salt, soya sauce, sugar and cook gently in reduced flame till the
vegetables become just tender.
 Mix cornflour in little cold water to make into a paste and pour it to the soup.
 Stir gently and heat for few minutes.
 Add pepper powder and serve hot.

This recipe provides:

Energy 184.6kcal
Protein 6.4g
Fat 5g
Serving 4persons

Pineapple fried rice

Ingredients:
 2 cups leftover cooked white rice
 1 1/2 tablespoons oil
 3 green onion (serve some of the green part for garnish)
 1/2 large red bell pepper, diced
  1 1/2-2 tablespoons minced fresh ginger
 1 small red or green chili (the more the seeds the hotter the flavor)
 1 cup diced pineapple, preferably fresh
 2 tablespoons soy sauce
 1/2 cup cashews (salted or unsalted)
 1 tablespoon dark sesame oil, optional
Method:
 A large skillet over high heat, warm 1 1/2 tablespoons oil. Add the green onion,
red bell pepper, ginger, and chili. Saute 1-2 minutes, or until lightly sizzling and
fragrant.
 Add cooked rice, stirring frequently, for 3-5 minutes. Add pineapple, soya sauce,
and cashews; stir until well coated and heated through, about 2-3 minutes.
 Sprinkle with the onion greens, and, if desired, drizzle with sesame oil. Serve
immediately, and enjoy with a lovely

This recipe provides:

Energy 543.2kcal
Protein 7.4g
Fat 3.7g
Serving 4persons

Noodle salad

Ingredients:

1 packet of thin Spaghetti (break it into small pieces)

1/2 Cabbage shredded or finely diced
2-3 Carrots finely shredded or diced lengthwise
1/2 Red, Green and Yellow bell pepper diced lengthwise
1 cup mushroom
1 bunch of Green Onions finely chopped
1/2 bunch of mint finely chopped
 1/2 cup of Pea
2 tbsp of toasted black Sesame seeds

For the Dressing:

 2 tbsp Butter
 3 tbsp rice wine Vinegar
 1 tbsp sesame paste
 2 tsp chilly paste
 4 tbsp of Soya Sauce
 2 tbsp of Sweet Chilli Sauce
 Salt and Black Pepper to taste

Method:
 Assemble the dressing by mixing all the ingredients and keep it aside. You can mix
this salad only about 10 minutes or so prior to serving it otherwise the salt will
draw out the liquid from the vegetables and the salad will get soggy.
 When ready to serve add all the vegetable in a large serving bowl, add the
dressing to it and mix the ingredients well. Sprinkle the chopped coriander leaves,
add pea and black toasted sesame seeds as a garnish.

This recipe provides:

Energy 221.4kcal
Protein 6.5g
Fat 4g
Serving 5persons

Quick pasta
Ingredients:

 300 gms - pasta of your choice (i tried fusilli)

 1 tomato - finely chopped
 1 onion - cut in rings
 1 small capsicum - julienned
 1" ginger
 3-4 cloves garlic
  2 green chillies
 salt to taste
 2 tsp oil for saute

Method:

 Bring pasta to boil till tender. Drain and then sieve through
cold water (this retains the colour of the pasta, in case you
are using multi-coloured pasta).
 Grind the chillies, ginger, garlic and tomato sauce together.
 In a pan, heat oil, and saute the oinions & capsicum, then add
the chopped tomatoes and the chilli-ginger-garlic-sauce-paste.
Add salt and cook for 2-3 minutes. add water IF you want a
gravy.
 add the drained pasta, toss into the masala and cook for 2
minutes.

This recipe provides:

Energy 311.3kcal
Protein 9.3g
Fat 5g
Serving 4persons