Chicken Quesadillas. Recipe Name. Time for Preparation

Transcription

1 Time for Preparation Total Cooking Time Number of Portions 30 mins. 55 mins. 4 servings Chicken Quesadillas Chicken breast 5 oz ½ cup Skinless and boneless, small dice ½ -inch Olive oil 0.5 oz 1 tbsp Onion 2 oz ¼ pc Small dice Garlic 0.17 oz 1 clove Minced Green bell peppers 3 oz 1 pc Chopped Red bell peppers 3 oz 1 pc Chopped Cumin 3/4 tsp Ground Oregano ¾ tsp Chopped Lime ½ pc Juiced Black Olives 1 oz 1/8 cup Sliced Corn cob 1 oz 1/8 cup Take off kernels by slicing Whole Wheat Tortillas pcs 10-inch White Cheddar Cheese 8 oz 8 oz Grated 1. Preheat oven to 350 o F then grease a baking sheet. 2. Sprinkle chicken with salt and pepper. Slice the chicken into ½-inch cubes. Heat the oil in a saucepan over medium heat. Sweat the onion then add the garlic. 3. Mix in the chicken cubes and cook until the pieces are no longer pink in the center. 4. Chop the green and red bell peppers, then add cumin and oregano and cook until they have softened, about 10 minutes. Add lime juice. 5. Place each tortilla on the baking sheet. 6. Add chicken and vegetable mixture on one side of each tortilla. 7. Top with olives, corn sprinkle with cheese and fold the tortilla. 8. Put another baking sheet on top of the Quesadillas. 9. Bake quesadillas in the preheated oven until the cheese have melted about 15 minutes.

2 Time for Preparation Total Cooking Time Number of Portions 35 mins. 1 hr 15 mins. 4 servings Beef Samosas Filling: Sweet potatoes 2.5 oz ½ pc Boiled then mash with skin on Cauliflower 2.4 oz 1/8 head Boiled then mash Peas 1.41 ¼ cup Boiled, drain Olive oil 1 oz 2 tbsp Cumin ½ tsp Ground Bay leaf 0.02 oz 1 pc Onion 2 oz ¼ pc Finely chopped Ground beef 4 oz 1/4 lb Extra lean Garlic 0.6 oz 2 cloves Finely chopped Ginger root 0.10 ½ tbsp. Minced Black pepper 0.04 oz ½ tsp Ground Coriander 0.03 oz ½ tsp Ground Turmeric 0.02 oz ¼ tsp Ground Chili powder 0.03 oz ½ tsp Cinnamon 0.02 oz ¼ tsp Ground Cardamom oz ¼ tsp Ground Cilantro 1 tbsp Chopped Chili peppers 0.44 oz ½ tbsp Green, chopped Dough: Whole Wheat Flour 2.61 ½ cup All-purpose flour ¾ cup Salt 0.1 ½ tsp Carrom seeds (Ajwain) oz ½ tsp Parsley tsp Crushed Olive Oil 0.5 oz 3 tsp Water ¼ cup Add more if necessary 1. Preheat oven on bake for 400 o F. 2. Boil cauliflower and sweet potato. Note: Cauliflower is likely to be cooked first. Mash sweet potato and cauliflower when cooked. Season with salt and peper. Set aside. 3. In a bowl, mix the dry ingredients (whole wheat, all-purpose flour, salt, crushed carom seeds and parsley). Add oil into the flour and mix it well. Slowly add water to the mix and knead the dough. W rap the dough in a plastic wrap and set aside for 30 mins. 4. Chop onion, ginger, green chili pepers and cilantro finely, and mince garlic. 5. In a saucepan over medium high heat, heat the oil. Toast cumin seeds and bay leaf. Sauté onions and mix in ground beef. Cook until the beef is brown. 6. Mix in garlic and ginger root. Stir in the rest of seasoning (cumin, coriander, turmeric, chili powder, black peper, salt, cinnamon, and cardamom). Add peas. 7. Add mashed potato and cauliflower to the beef mixture. Remove from heat and set aside. 8. Add cilantro and green chile pepers into the beef mixture and take out bay leaf. 9. While waiting for the beef mixture to cool, take out dough and knead it again for 5 mins. 10. Divide dough into 4 balls. 11. Take one ball and roll into a circular disk. Place mixture on the dough. Fold from one side towards the center and then from another side. Seal by dabing the edges with water. 12. Spray with pam. Bake it for 15 mins then turn down heat to 375 then bake it for 10 mins.

3 Time for Preparation Total Cooking Time Number of Portions 30 mins. 2 hrs. 4 servings Black Bean Cakes with Mint Yogurt Cream Mint Yogurt Cream: Low fat yogurt 4 oz 4 oz All-purpose flour 0.09 oz 1 tsp Adobo mix 0.04 oz 1 tsp Onion 1 tsp Brunoise Garlic 0.5 oz 3 cloves Minced Mint 0.02 oz 2 tsp Chopped Lime 4 tsp Juice Sauteed Vegetables: Red onion 4 oz 1 pc Finely diced Garlic 0.67 oz 4 cloves Minced Tomatoes 0.01 oz 1/8 cup Diced Red bell pepper 3 oz 1 pc Finely diced Green bell pepper 3 oz 1 pc Finely diced Spinach leaves cups Fresh Olive oil 0.5 oz 1 tbsp Black Bean Patties: Black Beans (canned) cup Whole Wheat Flour 1/4 cup Cumin 0.05 oz ¾ tsp Ground Adobo mix 0.02 oz ½ tsp Red Onion 1 oz 1/8 cup Brunoise Lime juice 0.33 oz 2 tsp Salt and Pepper Adobo Mix: Onion 0.11 oz 1 tbsp Minced Garlic 0.3 oz 1 tbsp Minced Black Pepper 0.25 oz 1 tbsp Ground Oregano 0.02 oz ½ tsp Chopped Cumin 0.03 oz ½ tsp Cayenne powder 0.03 oz ½ tsp 1. Preheat oven to 400 degrees F. 2. Mix ingredients for yogurt cream and set aside in the fridge. 3. Saute vegetables over medium-high heat (choped garlic cloves, tomatoes, red onion, bell pepers and spinach.) Set aside. 4. Put black beans in the food processor and pulse until they break apart aproximately 30 secs. Note: Don t over pulse them! 5. Mix in flour, cumin, adobo mix and black beans. Form four patties. 6. Pan sear patties until the crust is golden brown. 7. Put in the oven and bake for 2 mins. 8. Put patties on the side of sauteed vegetables and squeeze lime juice. Cream on top of patties or on the side. *Vegetarian

4 Loaded Potato Skins Time for Preparation 15 mins. Total Cooking Time 1 hr 15 mins. Number of Portions 8 servings Sweet Potatoes 10.6 oz 2 pcs Cauliflower 4 oz ¼ head Olive oil 1 oz 2 tbsp Scallions 0.44 oz 2 tbsp Chopped White cheddar 4 oz 4 oz Grated Low fat yogurt 8 oz 8 oz Salt and pepper 1. Preheat oven to 400 o F. 2. Boil potatoes for about 25 mins. Set aside. Boil cauliflowers until tender (about 30 mins) then mash. 3. Cut potatoes in quarters and scoop potato out. Leave at least 1/4 inch on the skin. 4. Brush each with olive oil. 5. Place under broiler for 10 mins. 6. Fill skins with mashed cauliflower and sweet potato. Sprinkle cheese on top. cheese Put back in broiler until cheese melted about 5 mins. 7. Serve with low fat yogurt on top or on the side. Sprinkle choped scallions. *Low-fat

5 Tuile au Olives et Fromage Time for Preparation 20 mins. Total Cooking Time 40 mins. Filling: Cottage Cheese oz 150 g Black olives 25 grams Pitted, sliced Tuiles: Egg whites 3.15 oz 3 pcs Whisks, soft peaks Butter 1.05 oz 30g Virgin olive Oil 0.75 oz 1 ½ tbsp. All-purpose flour oz 1/8 cup + ½ tbsp. Parmesan Cheese 25g, 0.75 oz Thyme leaves 0.07 oz ½ tbsp fresh Agave nectar 4.1 oz ½ cup Dill 0.21 oz 2 tbsp Garnish Salt 1. Preheat oven to 350 o F. 2. Melt butter and let it cool. 3. Put parchment paper on the baking sheet and brush it with olive oil. 4. In a small pan, heat the olive oil and thyme. Let infuse for about 5 mins. Take out thyme. 5. In a separate bowl, whisk egg whites until soft peaks are formed. 6. Add flour, agave, Parmesan cheese, oil and butter. 7. Fold the mixture slowly. 8. Put small mounds of dough on baking sheet. Bake for 15 mins or until golden brown. Let cool for about 3 mins. 9. Mix cottage cheese and olives. 10. Alternate the tile and cheese mixture another tile then cheese and finish with a tile. Put dill on top. *Vegetarian

6 Calamari with Sauteed Peppers Time for Preparation 20 mins. Total Cooking Time 1 hr 30 mins. Calamari 8 oz ½ lb Buttermilk 9.13 oz 1 cup Rolled Oats 0.18 oz ½ cup Cornmeal 0.04 oz ¼ cup Coarse Red bell pepper 1 pc Sliced White wine /4 cup Garlic 0.5 oz 3 cloves Minced Lime 1.5 oz ½ pc Salt and pepper Vegetable oil 2 oz 4 tbsp For shallow frying Olive oil 0.5 oz 1 tbsp For sautéing Honey 1.5 oz 3 tbsp 1. Preheat oven to 400 o F. 2. Slice red bell peper into strips and mince garlic. 3. Season calamari with salt, peper and lime. Set aside. 4. Mix ground rolled oats and corn meal. Spread the mixture on a baking sheet and drizzle with honey. Toast for 5 mins. 5. In a small pan, shallow fry calamari for 4 mins. Put calamari on a plate. 6. In the same pan, heat olive oil. Add pepers then garlic. Deglaze with white wine and reduce. Season with salt and peper. 7. Put sautéed pepers on the side of the calamari and garnish with toasted rolled oats on top.

7 Fall Hummus Time for Preparation 10 mins. Total Cooking Time 20 mins. Chickpeas 16oz cooked Pumpkin 5 oz Greek Yogurt 5oz ½ cup Garlic 4 cloves roasted Lemon juice 1/8 cup Freshly squeezed Olive oil 1/8 cup Salt, kosher 0.1 oz 1 tsp Paprika 1 tsp Parsley 0.28 oz 2 tbsp Fresh, finely chopped Nutmeg 1/4 tsp 1. Roast garlic cloves for minutes. 2. Place everything in food processor and pulse until smooth. 3. Chill. *Low-fat

8 Chili-Kale Cheese Sticks Time for Preparation 15 mins. Total Cooking Time 30 mins. Part-skim mozzarella 0.8 oz Cheese Wonton wrappers 8 oz 8 pcs small Tomato sauce 8 oz Canned Oregano 0.04 oz 1 1/2 tsp Kale 8 leaves Cut in half and cut the rib. Jalapeno pepper 2 oz 1 pc Finely chopped Paprika Nutmeg 1. Preheat oven to 400 o F. 2. Simmer tomato sauce and ground oregano for 10 mins. 3. Slit the chili vertically and scrape the seeds then finely chop. 4. Cut kale leaves in half and cut the rib. Put leaves in boiling water and wilt. Aprox. 2 mins. Take the leaves out. 5. Take one wonton wraper. Put choped chili, cheese and kale. 6. Season with nutmeg and paprika. 7. Roll each cheese sticks and seal with water. 8. Spray the rolls with pam. 9. Place cheese sticks on the baking sheet and bake for 8-10 mins. Flip halfway through.

9 Chicken with Vegetables Empanada Time for Preparation 20 mins. Total Cooking Time 55 mins. Ingredients Metric Imperial Comments Dough: Whole Wheat Flour 0.14 oz ¾ cups All purpose Flour cup Salt 0.02 oz 1/4 tsp Olive oil 4 oz 4 oz Eggs 1 pc Water 2 oz 4 tbsp Ice cold Filling: Chicken breast 5oz ½ cup Cooked, shredded Olive oil 0.5 oz 1 tbsp Onion 2 oz ¼ pc Diced, small Green chilies 1pc Seeds removed, julienne Paprika 0.04 oz ½ tbsp Cumin 0.03 oz ½ tsp Honey 0.5 oz 1 tbsp Kale 1.4 oz 1 cup Finely chopped Cabbage, green 1.32 oz ¼ cup chopped Carrot 37.5g= 1.32 oz ½ pc Julienned Green olives oz ¼ cup Sliced Red bell pepper 3 oz ¼ cup Diced, small Water 1 oz 2 tbsp Add more if dry Salt and pepper 1. Preheat oven to 350 o F. 2. Mix flour and salt. Add olive oil, egg, and water. 3. Mix until crumbly and pat into a ball. Wrap in plastic or parchment paper and put in the fridge for 30 mi ns. 4. Boiled chicken until tender. 5. Saute onions, chiles, paprika, cumin and honey. 6. Add in chicken, olives and water. Then add in carrots, cabbage, red peppers and kale. Add salt and pepper to taste. Set aside to cool. 7. Divide though into 4 balls. Put filling and seal the seams. Press fork to seal. 8. Spray each empanada with pam. 9. Bake for 20 mins.