ALL ABOUT CHICKEN

AN EASY CHICKEN COOKBOOK FILLED WITH DELICIOUS

CHICKEN RECIPES

By
BookSumo Press
Copyright © by Saxonberg Associates
All rights reserved

Published by
BookSumo Press, a DBA of Saxonberg Associates
http://www.booksumo.com/
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 ABOUT THE AUTHOR.
BookSumo Press is a publisher of unique, easy, and healthy
cookbooks.
Our cookbooks span all topics and all subjects. If you want a deep
dive into the possibilities of cooking with any type of ingredient.
Then BookSumo Press is your go to place for robust yet simple and
delicious cookbooks and recipes. Whether you are looking for great
tasting pressure cooker recipes or authentic ethic and cultural food.
BookSumo Press has a delicious and easy cookbook for you.
With simple ingredients, and even simpler step-by-step instructions
BookSumo cookbooks get everyone in the kitchen chefing
delicious meals.
BookSumo is an independent publisher of books operating in the
beautiful Garden State (NJ) and our team of chefs and kitchen
experts are here to teach, eat, and be merry!
 INTRODUCTION
Welcome to The Effortless Chef Series! Thank you for taking the
time to purchase this cookbook.

Come take a journey into the delights of easy cooking. The point of
this cookbook and all BookSumo Press cookbooks is to exemplify
the effortless nature of cooking simply.

In this book we focus on methods of cooking with Chicken. You

will find that even though the recipes are simple, the taste of the
dishes are quite amazing.

So will you take an adventure in simple cooking? If the answer is

yes please consult the table of contents to find the dishes you are
most interested in.

Once you are ready, jump right in and start cooking.

— BookSumo Press
 TABLE OF CONTENTS

About the Author.

Introduction
Table of Contents
Any Issues? Contact Us
Legal Notes
Common Abbreviations
Chapter 1: Easy Chicken Recipes
Jerk Chicken I
Kingston Curry Chicken
A Caribbean Soup of Tortilla
Jamaican Wings
Montego Bay Chicken
Caribbean Style Fettuccine
Jamaican Wings II
Sweet and Spicy Wings
Buffalo Wings I
Buffalo Chicken Sandwich
Buffalo Soup
September’s Fajitas
Mas Maiz Fajitas
Onions, Bacon, and Brown Sugar Chicken Breast
Easy Japanese Style Chicken Breast
Tomatoes and Onion Chicken
Rustic Style Chicken
Savory Garlic Chicken Breast
Teriyaki, Tomatillos, and Muenster Chicken
Chicken Breast Dump Dinner
Mozzarella, Rosemary, and Marsala Chicken
Buttery Mushrooms and Cheese Chicken
Bite Sized Bake Chicken
Carrots, Peppers, and Parsley Chicken Breast
Pineapple, Lime, and Garlic Chicken Breast
Parmesan, Spinach, and Pesto Chicken
Easy BBQ Style Chicken
(Grilled)
Murgh Kari
(A Simple Chicken Curry)
Spinach Potatoes and Eggs
(Tunisian)
Chipotle Chicken Breast
Kale and Sweet Potato Stew
Orange Cinnamon Chicken
Garlicky Bok Choy
Hangzhou Soup
Classical Creole Chicken
Louisiana Paella
Cajun Linguine
 Dijon, Brown Sugar, and Cayenne Chicken
Onions, Carrots, and Rosemary Chicken
American Style Bake Chicken I
Indian Style Chicken I
(Tandoori)
Japanese Style Chicken I
Honey Mustard and Curry Chicken
Soy Sauce and Parsley Chicken
Red Potatoes and Parsley Chicken
Indian Style Chicken II
(Makhani)
(Butter Chicken)
Mexican Chicken Fajitas
Fried and Baked Chicken
Lemon and Bacon Stuffed Chicken
Countryside Baked Chicken
Chicken and Waffle Sandwich
Classical Fried Chicken
Crispy Buttermilk Fried Chicken
Cultural Spicy Fried Chicken
Appendix: Spice Blends
Jerk Seasoning
Homemade Harissa
(Classical North African Style)
Homemade Harissa
(Classical Tunisian Style)
Ras el Hanout
(Spice Mix)
Creole Spice Mix
Cajun Spice
 ANY ISSUES? CONTACT US

If you find that something important to you is missing from this

book please contact us at [email protected].

We will take your concerns into consideration when the 2nd edition
of this book is published. And we will keep you updated!

— BookSumo Press
 LEGAL NOTES
ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY
BE REPRODUCED OR TRANSMITTED IN ANY FORM OR
BY ANY MEANS. PHOTOCOPYING, POSTING ONLINE,
AND / OR DIGITAL COPYING IS STRICTLY PROHIBITED
UNLESS WRITTEN PERMISSION IS GRANTED BY THE
BOOK’S PUBLISHING COMPANY. LIMITED USE OF THE
BOOK’S TEXT IS PERMITTED FOR USE IN REVIEWS
WRITTEN FOR THE PUBLIC.
 COMMON ABBREVIATIONS

cup(s) C.
tablespoon tbsp
teaspoon tsp
ounce oz.
pound lb
*All units used are standard American measurements
CHAPTER 1: EASY CHICKEN RECIPES
 JERK CHICKEN I

Ingredients:
1/2 green onion, minced
1/4 C. orange juice
1 tbsp minced fresh ginger root
1 tbsp minced jalapeno peppers
1 tbsp lime juice
1 tbsp soy sauce
1 clove garlic, minced
1 tsp ground allspice
1/4 tsp ground cinnamon
1/2 tsp ground cloves
1 (2 to 3 lb) whole chicken, cut into pieces

Directions:
For marinade mix the following evenly: cloves, onions, cinnamon,
orange juice, allspice, ginger, garlic, pepper, soy sauce, and lemon
juice.
Cover your chicken with the marinade. Place lid on the container. Put
everything in the fridge for 7 to 8 hrs.
Get a grill hot. Grill the chicken until fully done, time depends on heat
level. 7-8 mins each side. Boil extra marinade for 5 mins and use as a
coating or discard.
Enjoy.
NOTE: Traditional jerk chicken in Jamaica is prepared with an open flame.
Servings: 4
Timing Information:

Preparation Cooking Total Time

10 mins 20 mins 8 hrs 30 mins

Nutritional Information:

Calories 834 kcal

Carbohydrates 4.8 g
Cholesterol 284 mg
Fat 57.2 g
Fiber 0.6 g
Protein 71.1 g
Sodium 568 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 KINGSTON CURRY CHICKEN

Ingredients:
1/4 C. curry powder, divided
2 tbsps garlic powder
1 tbsp seasoned salt
1 tbsp onion powder
2 tsps salt
1 sprig fresh thyme, leaves stripped
1 pinch ground allspice, or more to taste
salt and ground black pepper to taste
2 1/4 lbs whole chicken, cut into pieces
3 tbsps vegetable oil
3 C. water
1 potato, diced
1/2 C. chopped carrots
2 scallions (green onions), chopped
1 (1 inch) piece fresh ginger root, minced
1 Scotch bonnet chili pepper, chopped, or to taste

Directions:
Get a bowl and combine the following: pepper, 2 tbsps curry, salt,
garlic powder, allspice, seasoned salt, thyme, onion powder.
Cover your chicken with the dry seasoning evenly.
Get a frying pan. Get 2 tbsps of curry and oil hot. Heat for 2 mins.
Mix in in chicken. Set heat to medium and combine carrot, water,
potato, chili pepper, ginger, and scallions.
Place a lid on pan and let chicken simmer for 40 mins. Temp should
be 165 degrees. Set chicken aside. Let the gravy get thicker if you like,
by continuing to heat, otherwise serve.
Enjoy.
Servings: 6
Timing Information:

Preparation Cooking Total Time

20 mins 30 mins 50 mins

Nutritional Information:

Calories 348 kcal

Carbohydrates 13.8 g
Cholesterol 103 mg
Fat 20.3 g
Fiber 3.1 g
Protein 27.8 g
Sodium 1353 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 A CARIBBEAN SOUP OF TORTILLA

Ingredients:
3 skinless, boneless chicken breast halves
8 C. water
8 tsps chicken bouillon granules
1 C. chopped carrot
1/4 tsp ground allspice
1/2 tsp chopped fresh thyme
1/8 tsp ground cinnamon
1 tbsp chopped fresh ginger
1 tbsp minced garlic
1 C. chopped tomato
1 C. coconut milk
1 tsp hot pepper sauce
1 C. shredded mozzarella cheese
2 C. crispy tortilla strips
2 limes, cut into wedges

Directions:
Grill chicken breast for 8 mins on each side on a grill or grilling plate.
Dice into cubes.
Get a big pot. Add water, chicken, carrots, and bouillon. Add the
following spices: garlic, allspice, ginger, cinnamon, and thyme. Get it
boiling then lower heat to medium. Let everything lightly boil for 10
min.
Combine coconut milk, tomato, and pepper sauce. Let cook for 2 more
mins.
Divide soup into bowls. Garnish with mozzarella and julienned
tortilla, and some lime pieces.
Servings: 8
Timing Information:

Preparation Cooking Total Time

20 mins 20 mins 40 mins

Nutritional Information:

Calories 196 kcal

Carbohydrates 10.6 g
Cholesterol 35 mg
Fat 11.3 g
Fiber 1.9 g
Protein 14.6 g
Sodium 540 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 JAMAICAN WINGS

Ingredients:
3 tbsps Jamaican jerk seasoning blend, recipe in appendix
3 tbsps vegetable oil
3 cloves garlic, diced
1 (1 inch) piece peeled fresh ginger, diced
1 bunch green onions, chopped
12 slices pickled jalapeno peppers
4 lbs chicken wings

Directions:
Get your blender and mix the following until smooth and even:
jalapeno pieces, jerk seasoning, onions, oil, ginger, and garlic.
Coat wings with this sauce. Cover the container of wings and sauce.
Put everything in the fridge throughout the night.
Bake wings in 300 degree preheated oven for 2 hrs.
Enjoy.
Servings: 8
Timing Information:

Preparation Cooking Total Time

25 mins 2 hrs 10 hrs 25 mins

Nutritional Information:

Calories 230 kcal

Carbohydrates 4.4 g
Cholesterol 48 mg
Fat 16.4 g
Fiber 1.5 g
Protein 16 g
Sodium 647 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 MONTEGO BAY CHICKEN

Ingredients:
1 large red onion
3 cloves garlic
1 habanero pepper, seeded
1 tbsp fresh ginger root
1/4 C. olive oil
1/4 C. brown sugar
3 tbsps red wine vinegar
3 tbsps orange juice concentrate, thawed
1 tsp soy sauce
2 tsps ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves
1/2 C. chopped cilantro
1/2 tsp salt and pepper to taste
6 skinless, boneless chicken breast halves

Directions:
Get your food processor. Pulse until the following until minced:
ginger, onion, habaneros, and garlic.
Combine the following in the process: pepper, olive oil, salt, brown
sugar, cilantro, vinegar, cloves, concentrated orange juice, nutmeg,
cinnamon and soy sauce. Pulse some more. This is your marinade.
Cover chicken with marinade, place a lid on the container. Put
everything in the fridge throughout the night.
Heat oil grill.
Chicken should grilled for 10 mins on each side.
Enjoy.
NOTE: Discard remaining marinade.
Servings: 6
Timing Information:

Preparation Cooking Total Time

30 mins 30 mins 1 day 1 hr

Nutritional Information:

Calories 279 kcal

Carbohydrates 17 g
Cholesterol 67 mg
Fat 12 g
Fiber 1.2 g
Protein 25.3 g
Sodium 309 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 CARIBBEAN STYLE FETTUCCINE

Ingredients
1 tbsp olive oil
2 skinless, boneless chicken breast halves - cubed
1 (8 oz.) can pineapple tidbits with juice
1/4 C. shredded coconut
2 tbsps brown sugar
1 tsp jerk seasoning mix, recipe in appendix
1/2 tsp ground cinnamon
1/2 tsp chili powder
1/2 tsp crushed red pepper flakes
salt and ground black pepper to taste
4 oz. dry fettuccine

Directions
Stir fry your chicken in olive oil, until fully done, for about 12 mins.
Now add in: pepper, coconut, pineapples and liquid, pepper flakes,
brown sugar, chili powder, salt, jerk spice, and cinnamon.
Get this mix boiling, set the heat to low, and gently cook everything
for 16 mins.
At the same time, boil your pasta in water and salt for 9 mins, then
remove all the liquids.
Combine the pasta with the chicken and stir the contents.
Enjoy.
Servings: 2

Timing Information:
Preparation Cooking Total Time
15 m 25 m 40 m

Nutritional Information:
Calories 628 kcal
Fat 19.5 g
Carbohydrates 79.2g
Protein 35.1 g
Cholesterol 69 mg
Sodium 298 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 JAMAICAN WINGS II

Ingredients
1/2 yellow onion, diced
1/2 C. green onions, sliced
6 cloves garlic
3 habanero peppers, seeded and diced
2 tbsps fresh thyme leaves
1 tbsp kosher salt
2 tsps ground black pepper
2 tsps ground allspice
1 tsp dried thyme
1/2 tsp ground cinnamon
1/2 tsp ground cumin
1/2 tsp freshly grated nutmeg
2 tbsps vegetable oil
3 tbsps soy sauce
2 tbsps brown sugar
1/3 C. lime juice
3 lbs chicken wing drumettes
cooking spray

Directions
Process the following with a food processor: lime juice, yellow onion,
brown sugar, green onions, soy sauce, garlic, veggie oil, habaneros,
nutmeg, fresh thyme, cumin, salt, cinnamon, black pepper, dry thyme,
and allspice.
Coat your chicken with this mix in a bowl and place a cover over
everything. Chill the contents for 8 hours.
Now cover a casserole dish with foil and nonstick spray then set your
oven to 450 degrees before doing anything else.
Layer your chicken in the dish and cook the meat in the oven for 30
mins.
Now coat the chicken with half of the marinade and flip each piece.
Continue cooking for 17 more mins before adding the rest of the
marinade flipping the chicken again.
Cook the chicken for 15 more mins.
Enjoy.
Servings: 6

Timing Information:
Preparation Cooking Total Time
15 m 50 m 9 h 10 m

Nutritional Information:
Calories 253 kcal
Fat 15.9 g
Carbohydrates 11.4g
Protein 16.6 g
Cholesterol 48 mg
Sodium 1463 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 SWEET AND SPICY WINGS

Ingredients
2 tbsps baking powder
1 tbsp kosher salt
1 tsp freshly ground black pepper
1 tsp smoked paprika
2 1/2 lbs chicken wing sections

Honey Sriracha Glaze:

1/3 C. honey
1/3 C. sriracha sauce
1 tbsp seasoned rice vinegar
1/4 tsp sesame oil
1 pinch sesame seeds, or as desired

Directions
Cover a casserole dish with foil and nonstick spray then set your oven
to 425 degrees before doing anything else.
Get a bowl, combine: paprika, baking powder, black pepper, and salt.
Add in the chicken and toss everything to coat the wings.
Layer the chicken in the dish and cook the meat in the oven for 25
mins then flip each piece and cook for 22 more mins.
Flip one last time and cook for 10 more mins.
Now get a 2nd bowl, combine: sesame oil, honey, rice vinegar, and
sriracha. Mix everything together until the mix is evenly combined
then add your chicken to the bowl and toss the wings in the sauce.
Lay your chicken onto a serving dish and pour any remaining sauce
over them.
Enjoy.
Servings: 4

Timing Information:
Preparation Cooking Total Time
5m 55 m 1h

Nutritional Information:
Calories 315 kcal
Fat 14.3 g
Carbohydrates 28.7g
Protein 19.3 g
Cholesterol 59 mg
Sodium 3152 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 BUFFALO WINGS I

Ingredients
oil for deep frying
1 C. unbleached all-purpose flour
2 tsps salt
1/2 tsp ground black pepper
1/2 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp paprika
1 egg
1 C. milk
3 skinless, boneless chicken breasts, cut into 1/2-inch strips
1/4 C. hot pepper sauce
1 tbsp butter

Directions
Get your oil hot for frying.
At the same time get a bowl, combine: paprika, flour, garlic powder,
salt, cayenne, and black pepper.
Get a 2nd bowl, combine: milk and eggs.
Coat your chicken first with the gg mix then dredge them in the flour
mix.
Place the chicken back in the egg mix and again in the flour mix.
Place everything in a bowl and place a covering of plastic on the bowl.
Put the chicken in the fridge for 30 mins then begin to fry the chicken,
in batches, for 8 mins.
Once all the chicken is done get a 3rd bowl and combine your butter
and hot sauce.
Place the mix in the microwave for 1 min with a high level of heat
then top the chicken with the mix.
Enjoy.
Amount per serving (3 total)
Timing Information:

Preparation 10 m
Cooking 20 m
Total Time 50 m

Nutritional Information:

Calories 710 kcal

Fat 46.9 g
Carbohydrates 43.7g
Protein 28 g
Cholesterol 136 mg
Sodium 2334 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BUFFALO CHICKEN SANDWICH

Ingredients
1 tbsp vegetable oil
1 tbsp butter
1 lb skinless, boneless chicken breasts, cut into bite-size pieces
1/4 C. hot sauce
4 (10 inch) flour tortillas
2 C. shredded lettuce
1 celery stalk, diced
1/2 C. blue cheese dressing

Directions
Fry your chicken in veggie oil for 12 mins until it is fully done then
place the meat to the side in a bowl.
Add in the hot sauce to the bowl and stir everything to evenly coat the
meat.
Now place your tortillas on a working surface and place your chicken
on each equally.
Layer your dressing, celery, and lettuce over everything then form the
contents into burritos.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 10 m
Total Time 30 m

Nutritional Information:

Calories 588 kcal

Fat 32.6 g
Carbohydrates 39.8g
Protein 30.4 g
Cholesterol 83 mg
Sodium 1208 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BUFFALO SOUP

Ingredients
2 bunches green onions, chopped
3 stalks celery, chopped
1/4 C. butter
1/4 C. flour
3/4 C. milk
3/4 C. chicken broth
2 C. diced cooked chicken
1/4-1/2 C. buffalo sauce
4 oz. process cheese
1/2 tsp cayenne
1/2 tsp celery salt
1/2 tsp garlic salt

Directions
Stir fry your celery and onions in butter. Once everything is soft add in
the flour and stir the mix.
Now gradually add in your broth and milk.
Stir the mix until it is smooth again then add in the: green onions,
chicken, chicken sauce, cheese, cayenne, celery salt, and garlic salt.
Stir the mix again and get everything hot.
Continue cooking the mix until you find that the cheese is well
combined then shut the heat.
Enjoy.
Amount per serving: 4
Timing Information:

Preparation 25 mins
Total Time 55 mins

Nutritional Information:

Calories 394.5
Cholesterol 111.8mg
Sodium 769.9mg
Carbohydrates 16.7g
Protein 26.8g

* Percent Daily Values are based on a 2,000 calorie diet.

 SEPTEMBER’S FAJITAS

Ingredients
1/2 C. olive oil
1/2 C. distilled white vinegar
1/2 C. fresh lime juice
2 (.7 oz.) packages dry Italian-style salad dressing mix
3 whole boneless, skinless chicken breast, cubed
1 onion, sliced
1 green bell pepper, sliced

Directions
In a large glass bowl mix together the oil, vinegar, lime juice and dry
salad dressing mix.
Add the chicken strips, onion and bell pepper and coat with the
mixture.
Refridgeerate, covered to marinate for about 3-6 hours.
Remove the chicken, onion and bell pepper from the marinade.
In a large skillet, heat the oil and cook the chicken, onion and bell
pepper till done completely.
Amount per serving (6 total)
Timing Information:

Preparation 10 m
Cooking 20 m
Total Time 3 h 30 m

Nutritional Information:

Calories 257 kcal

Fat 18.8 g
Carbohydrates 7.7g
Protein 14.1 g
Cholesterol 34 mg
Sodium 1101 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MAS MAIZ FAJITAS

Ingredients
2 tbsp Mazola(R) Corn Oil
1 lb. chicken breast tenders
1 medium onion, cut into julienne strips
2 green or red bell peppers, cut into julienne strips
1 tsp Spice Islands(R) Oregano
1 tsp Spice Islands(R) Garlic Salt
3/4 tsp Spice Islands(R) Ground Cumin
8 (6- to 8-inch) tortillas, warmed

Directions
In a large skillet, heat the oil on medium heat and stir fry the chicken,
onion, and pepper for about 3-5 minutes.
Stir in the oregano, garlic salt, cumin, salt and pepper.
Fill the warm tortillas with the chicken mixture.
Serve with a garnishing of the sour cream, avocado, cilantro and lime
wedges.
Amount per serving (4 total)
Timing Information:

Preparation 15 m
Cooking 10 m
Total Time 25 m

Nutritional Information:

Calories 547 kcal

Fat 17.8 g
Carbohydrates 60.8g
Protein 34.9 g
Cholesterol 69 mg
Sodium 824 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ONIONS, BACON, AND BROWN SUGAR CHICKEN BREAST

Ingredients
1/2 C. all-purpose flour
1/4 C. seasoned bread crumbs
2 tsps garlic salt
1 tsp freshly ground black pepper
4 (6 oz.) skinless, boneless chicken breast halves, flattened
8 bacon strips
1 onion, sliced
1/4 tsp lemon-pepper seasoning
1/4 tsp Italian seasoning
1/4 tsp salt
1/8 tsp red pepper flakes, or more to taste
1/4 C. packed brown sugar
1/2 C. shredded Colby-Monterey Jack cheese

Directions
Get a bowl, combine: black pepper, flour, garlic salt, and bread
crumbs.
Cover your chicken with this mix.
Fry your bacon for 10 mins then place everything to the side.
Now stir fry your chicken in the bacon grease for about 7 mins per
side until fully done.
Now place the chicken to the side with the bacon.
Now turn on your broiler and ensure that the rack is at least 6 inches
from the heating source.
Add to the bacon fat, the following: brown sugar, onions, pepper
flakes, lemon pepper, salt, Italian seasoning.
Stir fry for 13 mins.
Put your chicken in a broiler pan or cookie sheet and add to 2 pieces of
bacon to each and then some onion mix and Monterey.
Cook everything in the broiler for 2 to 4 mins to melt the cheese.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 35 m
Total Time 45 m

Nutritional Information:

Calories 664 kcal

Fat 35.7 g
Carbohydrates 34.5g
Protein 48.7 g
Cholesterol 152 mg
Sodium 1823 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY JAPANESE STYLE CHICKEN BREAST

Ingredients
1 lb boneless skinless chicken breasts
1 egg
1 C. panko crumbs
1/2 tsp Sea Salt
1/4 tsp Black Pepper
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/4 C. Corn Oil

Directions
With a mallet, flatten your chicken, and then dip them in whisked egg,
and a mix of: onion powder, salt, garlic powder, panko, and pepper.
For 4 mins on each side cook your chicken in hot oil until fully done.
Drain off excess oils with some paper towel.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 4m
Total Time 14 m

Nutritional Information:

Calories 335 kcal

Fat 17.5 g
Carbohydrates 19.6g
Protein 30.8 g
Cholesterol 112 mg
Sodium 546 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 TOMATOES AND ONION CHICKEN

Ingredients
1 (32 fluid oz.) container chicken stock
32 fluid oz. water, or more if needed
1 yellow onion, peeled and slits cut into it
1 bunch celery, stalks (including leaves) separated
3 carrots
2 tbsps tomato paste, or more to taste
1 tbsp salt
5 whole black peppercorns
1 bay leaf
2 lbs skinless, boneless chicken breast halves, each cut in half

Directions
Get the following boiling: bay leaf, stock, peppercorns, water, salt,
onions, tomato paste, carrots, and celery.
Once everything is boiling set the heat to low and let it gently cook for
40 mins.
Add in your chicken and make sure ii is fully submerged if not, add
some water.
Get everything boiling again for about 2 mins then add a tight lid on
the pot and shut the heat.
Let the chicken poach for 20 mins until fully done.
Check the internal temperature of the chicken it should be 165
degrees.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 15 m
Cooking 45 m
Total Time 1h

Nutritional Information:

Calories 322 kcal

Fat 3.9 g
Carbohydrates 14.4g
Protein 55.2 g
Cholesterol 1133 mg
Sodium 2786 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 RUSTIC STYLE CHICKEN

Ingredients
1/4 C. unsalted butter
2 bone-in skin-on chicken breasts
4 potatoes, peeled and cut into 1-inch cubes
4 carrots, peeled and cut into 1/2-inch rounds
3 stalks celery, cut into 1/2-inch slices
1 tbsp fresh rosemary
1 tsp fresh lemon thyme leaves
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp seasoned salt
1/4 tsp ground white pepper
salt and ground black pepper to taste

Directions
Get your thyme and rosemary and chop it nicely then place it to the
side in a bowl. Then also add to the spice: black pepper, paprika, salt,
garlic powder, white pepper, and season salt.
Cook your chicken in butter for 6 mins then turn over the chicken and
place the following veggies around the chicken: celery, potatoes, and
carrots.
Top everything with the thyme spice mix and put a lid on the pot.
Cook for 47 mins with a medium to low level of heat.
Ensure the internal temp of the chicken is 165 before serving.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 15 m
Cooking 50 m
Total Time 1h5m

Nutritional Information:

Calories 601 kcal

Fat 23.7 g
Carbohydrates 45.8g
Protein 50.4 g
Cholesterol 1157 mg
Sodium 407 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SAVORY GARLIC CHICKEN BREAST

Ingredients
cooking spray
1 clove garlic, minced
4 skinless, boneless chicken breast halves
salt and ground black pepper to taste
3/4 C. chicken broth
1 tbsp lemon juice

Directions
Stir fry your garlic, for 5 mins, in a pan with nonstick spray.
Then add in your chicken after coating it with some pepper and salt
and cook for 14 mins.
Pour in your lemon juice and broth and get everything boiling.
Once everything is boiling, place a lid on the pot, set the heat to low,
and let the chicken gently cook for 17 mins.
Place your chicken to the side and continue gently cooking your broth
mix for about 4 more mins until it has reduced. Then top your chicken
with it.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 25 m
Total Time 35 m

Nutritional Information:

Calories 131 kcal

Fat 2.9 g
Carbohydrates 0.8g
Protein 23.8 g
Cholesterol 66 mg
Sodium 275 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 TERIYAKI, TOMATILLOS, AND MUENSTER CHICKEN

Ingredients
1 (12 fluid oz.) can or bottle beer
1/2 C. teriyaki sauce
1 tbsp chili powder
1 tsp garlic powder
8 skinless, boneless chicken breast halves
8 slices Muenster cheese
3 1/2 lbs fresh tomatillos, husks removed
1/2 C. water
1 onion, chopped
6 cloves garlic, chopped, or more to taste
1 pinch salt and ground black pepper to taste
1/4 C. chopped fresh cilantro
1 C. sour cream

Directions
Get a bowl, combine: garlic powder, beer, chili powder, and teriyaki.
Add in your chicken and place a covering on the bowl, let the chicken
marinate overnight.
Now heat up your grill and get the grate ready by coating it with some
oil.
For 8 mins per side grill your chicken. Then place the cooked chicken
in a casserole dish and add a topping of Muenster.
Now set your oven to 350 degrees before doing anything else.
Get the following boiling: water and tomatillos.
Once everything is boiling, place a lid on the pan, set the heat to low,
and cook the mix for 11 mins.
Add in the garlic and onions and also some pepper and salt and gently
cook for 17 mins.
Puree this sauce in a food processor or blender and then once it is
smooth add in cilantro and sour cream.
Blend the mix again and then top your chicken with this sauce.
Cook everything in the oven for 17 mins.
Enjoy.
Amount per serving (8 total)
Timing Information:

Preparation 20 m
Cooking 30 m
Total Time 6 h 50 m

Nutritional Information:

Calories 399 kcal

Fat 19.1 g
Carbohydrates 21.8g
Protein 33.4 g
Cholesterol 98 mg
Sodium 948 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKEN BREAST DUMP DINNER

Ingredients
1 lb skinless, boneless chicken breast halves
1 (14.5 oz.) can petite diced tomatoes
1/4 onion, chopped (optional)
1 tsp Italian seasoning (optional)
1 clove garlic, minced (optional)

Directions
Add your chicken to a crock pot and then pour in: garlic, tomatoes,
Italian seasoning, and onions.
Let this cook in the slow cooker for 8 hrs. with a low level of heat.
Let the contents cool for about 10 mins uncovered and then add in
your preferred amount of pepper and salt.
Enjoy with cooked Jasmin rice.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 6h
Total Time 6 h 10 m

Nutritional Information:

Calories 144 kcal

Fat 2.4 g
Carbohydrates 5.2g
Protein 23.1 g
Cholesterol 59 mg
Sodium 208 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MOZZARELLA, ROSEMARY, AND MARSALA CHICKEN

Ingredients
8 skinless, boneless chicken breast halves
1/2 C. all-purpose flour
1 tsp poultry seasoning
1 tbsp butter
1 tbsp olive oil
1/4 C. Marsala wine
1 C. chopped Portobello mushrooms
1 C. chopped onion
1 tsp dried rosemary
4 slices mozzarella cheese

Directions
Coat your chicken with a mix of poultry seasoning and flour. Then for
6 mins on each side fry each piece of chicken in butter and then set it
to the side.
Add in your wine and scrape up any browned bits in the pan and then
combine in: rosemary, mushrooms, and onions.
Stir fry everything for 7 mins and then add in your chicken back to the
pan.
Coat your chicken with the sauce and then add a topping of cheese on
each.
Cook the contents for 3 mins with a lid and then shut the heat and let it
sit for 12 mins.
Ensure that your chicken is fully done before serving.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 50 m
Total Time 1h

Nutritional Information:

Calories 492 kcal

Fat 13.9 g
Carbohydrates 20.1g
Protein 64 g
Cholesterol 1162 mg
Sodium 352 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BUTTERY MUSHROOMS AND CHEESE CHICKEN

Ingredients
6 skinless, boneless chicken breast halves
salt and pepper to taste
1 pinch paprika, or to taste
3 tbsps butter
1 (10.75 oz.) can condensed cream of mushroom soup
1/3 C. milk
2 tbsps minced onion
1/2 C. processed cheese (such as Velveeta(R)), diced
2 tbsps Worcestershire sauce
1 (4.5 oz.) can sliced mushrooms, drained and chopped
2/3 C. sour cream

Directions
Coat a baking dish with oil or nonstick spray and then set your oven to
350 degrees before doing anything else.
Coat your chicken pieces with: paprika, salt, and pepper and then fry
them in butter for 6 mins per side.
Place all the chicken in the dish.
Now get a big pot and heat the following but do not boil it:
mushrooms, mushroom soup, Worcestershire, milk, cheese, and
onions.
You want to continue heating until everything is hot and the cheese is
melted and combined with the mix.
Top your chicken with this sauce and cook everything in the oven for
46 mins then baste the chicken and cook for 30 more mins.
Enjoy.
NOTE: If you like you can baste the chicken more than once but at least
once is recommended.
Amount per serving (6 total)
Timing Information:

Preparation 25 m
Cooking 1 h 35 m
Total Time 2h

Nutritional Information:

Calories 335 kcal

Fat 20.6 g
Carbohydrates 8.9g
Protein 28.2 g
Cholesterol 100 mg
Sodium 769 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BITE SIZED BAKE CHICKEN

Ingredients
1 lb skinless, boneless chicken breast halves - cut into bite size pieces
4 tbsps butter, melted
1 1/4 C. Italian seasoned bread crumbs

Directions
Set your oven to 325 degrees before doing anything else.
Get your margarine melted in a bowl and coat your chicken in it.
Now dip the coated chicken in breadcrumbs.
Cook the chicken in the oven for 12 mins then flip them and cook for
8 to 10 more mins.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 30 m
Total Time 50 m

Nutritional Information:

Calories 371 kcal

Fat 16.3 g
Carbohydrates 25.7g
Protein 29 g
Cholesterol 96 mg
Sodium 798 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CARROTS, PEPPERS, AND PARSLEY CHICKEN BREAST

Ingredients
4 skinless, boneless chicken breast halves
8 carrots, sliced into 1/2-inch rounds
4 green bell peppers, sliced
8 stalks celery, chopped
8 green onions, chopped
1/4 C. chopped fresh flat-leaf parsley
1/2 C. olive oil
1 tsp salt
1 tsp Italian seasoning
1 tsp chili powder
1 tsp lemon pepper
4 pinches freshly ground black pepper, or to taste

Directions
Set your oven to 375 degrees before doing anything else.
Layer your chicken in a casserole dish then surround it with: parsley,
carrots, onions, bell peppers, and celery.
Cover everything with: black and lemon pepper, salt, chili powder,
and Italian seasoning.
Cook the dish in the oven for 35 mins.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 30 m
Total Time 50 m

Nutritional Information:

Calories 485 kcal

Fat 31.5 g
Carbohydrates 23.8g
Protein 29 g
Cholesterol 69 mg
Sodium 923 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PINEAPPLE, LIME, AND GARLIC CHICKEN BREAST

Ingredients
1/4 C. olive oil
1/4 C. lime juice
1 tbsp minced garlic
1/2 C. of pineapple, no juice
salt and ground black pepper to taste
2 skinless, boneless chicken breast halves

Directions
Marinate your chicken in a mix of: black pepper, olive oil, salt, garlic,
and lime juice. Let it sit overnight.
Set your oven to 400 degrees before doing anything else.
Place your chicken in a casserole dish and then top it with more black
pepper and salt before cooking everything in the oven for 35 mins.
When five mins is left in the cooking time top your chicken with the
pineapple chunks.
Then continue baking.
Enjoy.
Amount per serving (2 total)
Timing Information:

Preparation 10 m
Cooking 25 m
Total Time 3 h 35 m

Nutritional Information:

Calories 378 kcal

Fat 29.8 g
Carbohydrates 4g
Protein 24 g
Cholesterol 65 mg
Sodium 58 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PARMESAN, SPINACH, AND PESTO CHICKEN

Ingredients
1 1/2 C. finely chopped fresh spinach
2 tbsps basil pesto, or to taste
4 skinless, boneless chicken breast halves
2 tbsps grated Parmesan cheese (optional)

Directions
Set your oven to 375 degrees before doing anything else.
Get a bowl, combine: pesto and spinach.
Layer half of the mix in a casserole dish then layer your chicken
pieces and top everything with the rest of the mix.
Place some foil around the casserole dish and cook in the contents in
the oven for 35 mins.
Add your preferred amount of pepper and salt. Then top the chicken
with your parmesan.
Cook everything for 17 more mins in the oven.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 45 m
Total Time 55 m

Nutritional Information:

Calories 179 kcal

Fat 7.1 g
Carbohydrates 1.3g
Protein 26.5 g
Cholesterol 69 mg
Sodium 169 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY BBQ STYLE CHICKEN
(GRILLED)

Ingredients
2 skinless, boneless chicken breasts
1 C. Italian-style salad dressing
1 (18 oz.) bottle barbecue sauce

Directions
Get a bowl and combine in it your frozen chicken and dressing.
Place a covering over the bowl and then place it in the fridge until the
chicken is no longer frozen.
Now get your grill hot and get the grate ready by coating it with oil.
For 7 mins per side cook your chicken on the grill.
Flip the chicken pieces and then coat them with bbq sauce liberally.
Enjoy.
Amount per serving (2 total)
Timing Information:

Preparation 2h
Cooking 20 m
Total Time 2 h 30 m

Nutritional Information:

Calories 850 kcal

Fat 35.5 g
Carbohydrates 103.6g
Protein 27.7 g
Cholesterol 68 mg
Sodium 4840 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MURGH KARI
(A SIMPLE CHICKEN CURRY)

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
Season the chicken breasts with 2 tsp of the salt.
In a large skillet, heat the oil on high heat and cook the chicken in
batches till browned completely.
Transfer the chicken breasts into a plate and keep aside.
Reduce the heat to medium-high.
Add the onion, garlic and ginger and cook for about 8 minutes.
Stir in the curry powder, cumin, turmeric, coriander, cayenne and 1
tbsp of the water and cook for about 1 minute.
Stir in the chicken, tomatoes, yogurt, 1 tbsp of the chopped cilantro, 1
tsp of the salt and 1/2 C. of the water and bring to a boil, turning the
chicken to coat with the sauce.
Sprinkle the garam masala and 1 tbsp of the cilantro over the chicken.
Simmer, covered for about 20 minutes.
Serve with a drizzling of the lemon juice.
Amount per serving (6 total)
Timing Information:

Preparation 20 m
Cooking 40 m
Total Time 1h

Nutritional Information:

Calories 427 kcal

Fat 24.3 g
Carbohydrates 14.7g
Protein 38.1 g
Cholesterol 95 mg
Sodium 1370 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPINACH POTATOES AND EGGS
(TUNISIAN)

Ingredients
1/3 C. vegetable oil
2 potatoes, peeled and cubed
8 oz. diced chicken breast meat
1 large onion, diced
1 tbsp harissa, recipe in appendix
1 1/2 tsps ras el hanout, recipe in appendix
1/2 C. water
1 1/2 tbsps tomato sauce
1 tbsp butter
1 bunch fresh spinach, washed and chopped
8 eggs
1 C. frozen peas
1/3 C. Parmesan cheese
1 pinch salt and pepper to taste

Directions
Coat a casserole dish with nonstick spray then set your oven to 400
degrees before doing anything else.
Fry your potatoes in veggie oil for 10 mins then place them to the side.
Add in the rest of the oil and begin to fry your chicken in it for 3 mins
then combine in the onions.
Keep cooking everything for 7 mins then combine in the butter,
harissa, tomato sauce, ras el hanout, and water.
Stir the mix until it is all evenly combined, then get everything
boiling.
Once the mix is boiling, set the heat to low and place the spinach in.
Once the spinach is soft shut the heat and place a lid on the pot.
Get a bowl and whisk your eggs in it then combine in the potatoes,
parmesan, and peas.
Combine this mix with the chicken mix and top everything with some
pepper and salt and place the mix into the casserole dish.
Cook everything in the oven for 25 mins.
Enjoy.
Amount per serving (12 total)
Timing Information:

Preparation 30 m
Cooking 35 m
Total Time 1 h 30 m

Nutritional Information:

Calories 193 kcal

Fat 11.7
Carbohydrates 11.4
Protein 11.4
Cholesterol 139 m
Sodium 157 m

* Percent Daily Values are based on a 2,000 calorie diet.

 CHIPOTLE CHICKEN BREAST

Ingredients
2 tbsps smoked paprika
2 cloves garlic, diced
1 tsp ground cumin
1 tsp caraway seeds
1 chipotle pepper in adobo sauce
1 tsp harissa
4 skinless, boneless chicken breast halves
1 tbsp extra-virgin olive oil
salt and black pepper to taste

Directions
Get a mortar and pestle and mash the following: adobo sauce, paprika,
chipotle pepper, garlic, caraway seeds, and cumin.
Coat your chicken with this mix, once it is smooth, then place
everything in a bowl.
Place a covering of plastic on the bowl and put everything in the fridge
for 5 hrs.
Get a grill hot and coat the grate with oil, grill your chicken for 6 mins
each side, after coating the meat with olive oil, some pepper and salt.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 10 m
Total Time 4 h 30 m

Nutritional Information:

Calories 178 kcal

Fat 5.6
Carbohydrates 3.2
Protein 28
Cholesterol 68 m
Sodium 101 m

* Percent Daily Values are based on a 2,000 calorie diet.

 KALE AND SWEET POTATO STEW

Ingredients
1 large onion, diced
2 tbsps olive oil
8 oz. Spanish chorizo, cut into 1/2 inch pieces
3 stalks celery, diced
3 carrots, diced
2 tsps ground cumin
1 tbsp paprika
1/2 tsp ground turmeric
2 tsps kosher salt
1 tsp freshly ground black pepper
1 pinch saffron threads
5 garlic cloves, diced
2 sweet potatoes, peeled and cut into 1-inch pieces
8 C. chicken broth
4 C. lacinato kale, washed, stemmed, and torn into pieces
1 lemon, juiced
salt and pepper to taste
1 pinch harissa, or to taste
1 tbsp chopped fresh flat-leaf parsley

Directions
Stir fry your onions in olive oil, in a large pot, for 10 mins then
combine in the chorizo and fry the sausage for 5 more mins.
Stir in the carrots and celery.
Continue frying the veggies for 5 mins then combine in: the garlic,
cumin, saffron, turmeric, kosher salt, paprika, and black pepper.
Combine in the spices then continue frying everything for 4 more mins
then combine in the broth and sweet potatoes.
Stir the mix again and get everything boiling.
Once the mix is boiling, set the heat to low, and simmer the mix for 25
mins.
Combine in the kale and cook the stew for 12 more mins then add
some more pepper, salt, and the lemon juice.
When serving the stew top it with some parsley and harissa.
Enjoy.
Amount per serving (8 total)
Timing Information:

Preparation 40 m
Cooking 45 m
Total Time 1 h 25 m

Nutritional Information:

Calories 249 kcal

Fat 15.4 mg
Carbohydrates 18.8 g
Protein 10.4 g
Cholesterol 30 mg
Sodium 1866 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 ORANGE CINNAMON CHICKEN

Ingredients
1/4 C. harissa
1/2 C. orange juice
1 tbsp grated orange peel
1/4 C. cider vinegar
2 tbsps vegetable oil
2 tsps sugar
1 tsp ground cinnamon
3 lbs chicken

Directions
Get a bowl, combine: harissa, orange juice, orange peel, vinegar,
veggie oil, sugar, and cinnamon. Stir the mix until it is smooth and
even.
Coat your chicken, between the skin and meat, with some of the mix
then place the pieces in a casserole dish.
Top the chicken with the rest of the mix evenly then place a covering
of plastic on the dish.
Place everything into the fridge for 5 hrs.
Now set your oven to 350 degrees before doing anything else.
Remove the covering and cook the chicken in the oven for 2 hrs. Try
to baste the chicken every 15 to 20 mins.
Enjoy.
Amount per serving: 4

Timing Information:

Preparation 20 mins
Total Time 2 hrs 20 mins

Nutritional Information:

Calories 533.3
Cholesterol 155.2mg
Sodium 146.1mg
Carbohydrates 6.2g
Protein 38.7

* Percent Daily Values are based on a 2,000 calorie diet.

 GARLICKY BOK CHOY

Ingredients
2 tbsp butter
1/4 C. minced garlic
2 (14 oz.) cans chicken broth
6 heads baby bok choy, trimmed
salt to taste
ground black pepper to taste

Directions
In a pan, melt the butter on medium heat and sauté the garlic for about
5 minutes.
Add the chicken broth, baby bok choy and bring to a boil.
Reduce the heat and simmer for about 6 minutes and serve.
Amount per serving (3 total)
Timing Information:

Preparation 10 m
Cooking 10 m
Total Time 20 m

Nutritional Information:

Calories 223 kcal

Fat 10.2 g
Carbohydrates 25.1g
Protein 15.8 g
Cholesterol 27 mg
Sodium 1898 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 HANGZHOU SOUP

Ingredients
1 tbsp vegetable oil
1 yellow onion, diced
2 cloves garlic, minced
6 C. water
4 tsp chicken soup base (such as Better than Bouillon(R))
6 small potatoes, diced
4 carrots, sliced
6 large bok choy ribs with leaves, finely chopped
2 stalks celery, sliced
2 skinless, boneless chicken breast halves, cut into 1/2-inch cubes

Directions
In a large pan, heat the oil on medium heat and sauté the onion and
garlic for about 10 minutes.
Add the water, chicken base, potatoes, carrots, bok choy and celery
and bring to a boil.
Reduce the heat and simmer for about 10 minutes.
Add chicken and simmer for about 10 minutes.
Amount per serving (8 total)
Timing Information:

Preparation 20 m
Cooking 30 m
Total Time 50 m

Nutritional Information:

Calories 175 kcal

Fat 2.8 g
Carbohydrates 28.8g
Protein 9.6 g
Cholesterol 15 mg
Sodium 470 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CLASSICAL CREOLE CHICKEN

Ingredients
2 C. vegetable oil
2 tbsps Cajun seasoning, recipe in appendix
2 tbsps dried Italian-style seasoning
garlic powder to taste
2 tbsps lemon pepper
10 skinless, boneless chicken breast halves, flattened

Directions
Get a bowl, combine: lemon pepper, oil, garlic powder, Cajun spice,
and Italian seasoning.
Stir the mix until it is smooth then add in the chicken and evenly coat
the pieces of meat with the mix.
Place a covering of plastic on the bowl and put everything in the fridge
for 40 mins.
Now get an outdoor grill hot and coat the grate with oil.
Cook the chicken on the grill for 7 mins each side until the meat is
fully done.
Enjoy.
Amount per serving (10 total)
Timing Information:

Preparation 15 m
Cooking 15 m
Total Time 1h

Nutritional Information:

Calories 536 kcal

Fat 47.8 g
Carbohydrates 1.8g
Protein < 24.8 g
Cholesterol 67 mg
Sodium 620 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 LOUISIANA PAELLA

Ingredients
2 tbsps olive oil
4 chicken leg quarters
2 (8 oz.) packages dirty rice mix
5 C. water
2 lbs whole cooked crawfish, peeled
3/4 medium shrimp, peeled and deveined
1/2 lb andouille sausage, sliced into rounds, optional
2 C. sliced mushrooms
1 large green bell pepper, chopped
1 large sweet onion, chopped
3 cloves garlic, diced

Directions
Get your oil hot in a big pot then add in the chicken and brown the
meat all over.
Now add the water and the rice.
Stir the mix then add in the garlic, crawfish, onion, shrimp, bell
peppers, mushrooms, and sausage.
Get everything boiling while stirring.
Once the mix is boiling, place a lid on the pot, set the heat to low, and
let the paella cook for 35 mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 30 m
Cooking 45 m
Total Time 1 h 15 m

Nutritional Information:

Calories 757 kcal

Fat 30.5 g
Carbohydrates 62.8g
Protein 54.6 g
Cholesterol 1277 mg
Sodium 1867 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CAJUN LINGUINE

Ingredients
4 oz. linguine pasta
2 skinless, boneless chicken breast halves
2 tsps Cajun seasoning, recipe in appendix
2 tbsps butter
1 red bell pepper, sliced
1 green bell pepper, sliced
4 fresh mushrooms, sliced
1 green onion, chopped
1 C. heavy cream
1/4 tsp dried basil
1/4 tsp lemon pepper
1/4 tsp salt
1/8 tsp garlic powder
1/8 tsp ground black pepper
1/4 C. grated Parmesan cheese

Directions
Get your pasta boiling in water and salt for 9 mins then remove all the
liquids.
Get a bowl, combine: chicken and Cajun spice.
Evenly coat the meat then stir fry the chicken in butter for 9 mins.
Combine in the green onions, bell peppers, and mushrooms and
continue to stir fry the mix for 4 mins then set the heat to low.
Add in the black pepper, cream, garlic powder, basil, salt, and lemon
pepper.
Combine the spices into the mix evenly then add in the pasta and stir
everything.
Top the mix with the parmesan.
Enjoy.
Amount per serving (2 total)
Timing Information:

Preparation 20 m
Cooking 20 m
Total Time 40 m

Nutritional Information:

Calories 935 kcal

Fat 61.7 g
Carbohydrates 54g
Protein 43.7 g
Cholesterol 271 mg
Sodium 1189 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 DIJON, BROWN SUGAR, AND CAYENNE CHICKEN

Ingredients
8 large bone-in, skin-on chicken thighs
1/2 C. Dijon mustard
1/4 C. packed brown sugar
1/4 C. red wine vinegar
1 tsp dry mustard powder
1 tsp salt
1 tsp freshly ground black pepper
1/2 tsp ground dried chipotle pepper
1 pinch cayenne pepper, or to taste
4 cloves garlic, minced
1 onion, sliced into rings
2 tsps vegetable oil, or as needed

Directions
Get a bowl, combine: cayenne, Dijon, chipotle, vinegar, black pepper,
mustard powder, and salt.
Take your chicken and cut some incisions in them (at least 2). Then
place everything in the bowl.
Place a covering of plastic around the bowl, and put everything in the
fridge for 5 to 8 hrs.
Cover a casserole dish with foil and then set your oven to 450 degrees
before doing anything else.
Pour your onions around the dish and then layer the chicken on top.
Coat everything with some veggies and top the contents with some
cayenne and salt.
Cook everything in the oven for 50 mins.
Then plate the chicken.
Now boil the drippings for 5 mins while stirring.
Finally top the chicken and onions with the sauce.
Enjoy.
Amount per serving (8 total)
Timing Information:

Preparation 20 m
Cooking 40 m
Total Time 5h

Nutritional Information:

Calories 352 kcal

Fat 19 g
Carbohydrates 13.8g
Protein 29.1 g
Cholesterol 106 mg
Sodium 765 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 ONIONS, CARROTS, AND ROSEMARY CHICKEN

Ingredients
6 chicken thighs
salt and ground black pepper to taste
1 yellow onion, diced
1/4 C. chopped fresh basil, or to taste
3 cloves garlic, sliced
2 tsps finely chopped fresh rosemary
1 1/2 C. chicken broth
3 C. diced carrots

Directions
Set your oven to 375 degrees before doing anything else.
Place your chicken in a casserole dish and then top everything with:
rosemary, basil, garlic, carrots, pepper, salt, and onions.
Now cover everything in the broth.
Wrap some foil around the top of the casserole dish and cook the
contents in the oven for 65 mins.
After 65 mins has elapsed remove the covering on the dish and
continue cooking for 10 more mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 1 h 10 m
Total Time 1 h 25 m

Nutritional Information:

Calories 238 kcal

Fat 12.2 g
Carbohydrates 10.8g
Protein 20.6 g
Cholesterol 72 mg
Sodium 352 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 AMERICAN STYLE BAKE CHICKEN I

Ingredients
cooking spray
8 bone-in chicken thighs with skin
1/4 tsp garlic salt
1/4 tsp onion salt
1/4 tsp dried oregano
1/4 tsp ground thyme
1/4 tsp paprika
1/4 tsp ground black pepper

Directions
Get a casserole dish and then line it with foil and nonstick spray.
Now set your oven to 350 degrees before doing anything else.
Get a bowl, mix: pepper, garlic salt, paprika, onion salt, thyme, and
oregano.
Place your chicken in the dish and top with the spice mix.
Cook everything in the oven for 65 mins.
Enjoy.
Amount per serving (8 total)
Timing Information:

Preparation 10 m
Cooking 1h
Total Time 1 h 10 m

Nutritional Information:

Calories 190 kcal

Fat 11.9 g
Carbohydrates 0.2g
Protein 19.2 g
Cholesterol 71 mg
Sodium 178 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN STYLE CHICKEN I
(TANDOORI)

Ingredients
2 (6 oz.) containers plain yogurt
2 tsps kosher salt
1 tsp black pepper
1/2 tsp ground cloves
2 tbsps freshly grated ginger
3 cloves garlic, minced
4 tsps paprika
2 tsps ground cumin
2 tsps ground cinnamon
2 tsps ground coriander
16 chicken thighs
olive oil spray

Directions
Get a bowl, combine: garlic, ginger, paprika, yogurt, cumin, cloves,
cinnamon, salt, coriander, and pepper.
Clean your chicken pieces and then place them in the bowl with the
yogurt.
Coat the chicken evenly and place a covering on the bowl.
Put everything in the fridge overnight.
Grill your chicken pieces after topping them with some oil for 3 mins
over direct heat, then flip and grill for 3 more mins.
Place the chicken to the side of the grill over non direct heat and let it
cook for 45 mins.
Enjoy with cooked basmati rice.
Amount per serving (8 total)
Timing Information:

Preparation 10 m
Cooking 45 m
Total Time 8 h 55 m

Nutritional Information:

Calories 349 kcal

Fat 20.5 g
Carbohydrates 5.4g
Protein 34.2 g
Cholesterol 120 mg
Sodium 618 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 JAPANESE STYLE CHICKEN I

Ingredients
1 tbsp cornstarch
1 tbsp cold water
1/2 C. white sugar
1/2 C. soy sauce
1/4 C. cider vinegar
1 clove garlic, minced
1/2 tsp ground ginger
1/4 tsp ground black pepper
12 skinless chicken thighs

Directions
Get the following boiling with a medium to low level of heat: black
pepper, cornstarch, ginger, water, vinegar, sugar, and soy sauce.
Once the sauce is thick and has reduced a bit set your oven to 425
degrees before doing anything else.
Enter your chicken into a casserole dish and top liberally with the
thick sauce, then flip each piece and top with more sauce.
Cook everything in the oven for 35 mins.
Baste the chicken with the sauce every 7 mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 30 m
Cooking 1h
Total Time 1 h 30 m

Nutritional Information:

Calories 272 kcal

Fat 9.8 g
Carbohydrates 19.9g
Protein 24.7 g
Cholesterol 85 mg
Sodium 1282 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 HONEY MUSTARD AND CURRY CHICKEN

Ingredients
1 (3 lb) whole chicken, cut into pieces
1/2 C. butter, melted
1/2 C. honey
1/4 C. prepared mustard
1 tsp salt
1 tsp curry powder

Directions
Set your oven to 350 degrees before doing anything else.
Get a bowl, mix: curry, melted butter, salt, honey, and mustard.
Enter your chicken into a casserole dish and then top everything with
all the honey sauce.
Cook the chicken in the oven for 80 mins.
While the chicken is cooking baste it every 10 mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 1 h 15 m
Total Time 1 h 30 m

Nutritional Information:

Calories 514 kcal

Fat 32.9 g
Carbohydrates 24g
Protein 31.3 g
Cholesterol 138 mg
Sodium 709 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SOY SAUCE AND PARSLEY CHICKEN

Ingredients
1/2 C. butter
3 tbsps minced garlic
3 tbsps soy sauce
1/4 tsp black pepper
1 tbsp dried parsley
6 boneless chicken thighs, with skin
dried parsley, to taste

Directions
Get a casserole dish or broiler pan and coat it with oil or nonstick
spray.
Now turn on your ovens broiler to low if possible before doing
anything else.
Get a bowl, combine: parsley, butter, pepper, garlic, and soy sauce.
Place it in the microwave for 3 mins.
Place your chicken in the dish and top the chicken with the microwave
mix.
Leave some of the mix for basting during the cooking time.
Cook the chicken under the broiler for 25 mins and turn the chicken
half way through the cooking time.
Now baste the chicken with the rest of the mix.
Before serving add a garnishing of parsley.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 10 m
Cooking 20 m
Total Time 30 m

Nutritional Information:

Calories 303 kcal

Fat 25.1 g
Carbohydrates 2.3g
Protein 16.8 g
Cholesterol 99 mg
Sodium 615 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 RED POTATOES AND PARSLEY CHICKEN

Ingredients
8 chicken thighs
6 small red potatoes, quartered
1/2 C. extra-virgin olive oil, or as needed
1 tbsp chopped fresh rosemary
1 1/2 tsps chopped fresh oregano
1 1/2 tsps garlic powder
salt and pepper to taste

Directions
Set your oven to 375 degrees before doing anything else.
Get a bowl, add in: potatoes, chicken, and olive oil.
Place everything into a casserole dish and top with: pepper, rosemary,
salt, garlic powder, and oregano.
Cook everything in the oven for 65 mins with a covering of foil
around the dish and then 10 mins with no cover.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 1h
Total Time 1 h 15 m

Nutritional Information:

Calories 497 kcal

Fat 31.9 g
Carbohydrates 27.6g
Protein 24.4 g
Cholesterol 78 mg
Sodium 81 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN STYLE CHICKEN II
(MAKHANI)
(BUTTER CHICKEN)

Ingredients
1 tbsp peanut oil
1 shallot, finely chopped
1/4 white onion, chopped
2 tbsps butter
2 tsps lemon juice
1 tbsp ginger garlic paste
1 tsp garam masala
1 tsp chili powder
1 tsp ground cumin
1 bay leaf
1/4 C. plain yogurt
1 C. half-and-half
1 C. tomato puree
1/4 tsp cayenne pepper, or to taste
1 pinch salt
1 pinch black pepper
1 tbsp peanut oil
1 lb boneless, skinless chicken thighs, cut into bite-size pieces
1 tsp garam masala
1 pinch cayenne pepper
1 tbsp cornstarch
1/4 C. water

Directions
Stir fry your onions and shallots in oil for 2 mins then add in: bay leaf,
butter, cumin, lemon juice, chili powder, ginger-garlic paste, garam
masala.
Cook for 1 more min before adding: yoghurt and half and half.
Get everything boiling and then gently simmer with a low level of heat
for 12 mins while stirring.
Now add in pepper and salt.
Place the mix to the side and get a new pan.
Add in 1 tbsp of oil and brown your chicken in the oil for 12 mins.
Now lower the heat, and add in 1 tsp of masala and cayenne and a few
tbsps of sauce.
Let the chicken lightly boil in the sauce until fully done.
Now add in the rest of the sauce.
Finally combine in some water and cornstarch and cook everything for
12 mins until it all becomes thick.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 25 m
Total Time 35 m

Nutritional Information:

Calories 408 kcal

Fat 27.8 g
Carbohydrates 15.6g
Protein 23.4 g
Cholesterol 107 mg
Sodium 523 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MEXICAN CHICKEN FAJITAS

Ingredients
1 tbsp Worcestershire sauce
1 tbsp cider vinegar
1 tbsp soy sauce
1 tsp chili powder
1 clove garlic, minced
1 dash hot pepper sauce
1 1/2 lbs boneless, skinless chicken thighs, cut into strips
1 tbsp vegetable oil
1 onion, thinly sliced
1 green bell pepper, sliced
1/2 lemon, juiced

Directions
Get a bowl, combine: hot sauce, Worcestershire, chicken, garlic,
vinegar, chili powder, and soy sauce.
Make sure the chicken pieces are evenly covered then place some
plastic around the bowl.
Let the chicken sit in the sauce for 40 mins on the counter or in the
fridge.
Stir fry your chicken pieces for 7 mins then combine in the green
peppers and onions. Cook for 4 more mins and garnish the meat with
some lemon.
Serve with warmed tortillas.
Enjoy.
Amount per serving (5 total)
Timing Information:

Preparation 15 m
Cooking 10 m
Total Time 55 m

Nutritional Information:

Calories 210 kcal

Fat 8.3 g
Carbohydrates 5.7g
Protein 27.6 g
Cholesterol 113 mg
Sodium 344 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 FRIED AND BAKED CHICKEN

Ingredients
12 chicken thighs
3 eggs
1 C. all-purpose flour
1 C. Italian seasoned bread crumbs
salt and pepper to taste
1 tsp paprika
1/2 C. vegetable oil

Directions
Set your oven to 350 degrees before doing anything else.
Get a bowl, add in: flour, pepper, and salt.
Get a 2nd bowl, add: bread crumbs.
Get a 3rd bowl for your whisked eggs.
Dip the chicken in the flour, then into the eggs, and finally in the bread
crumbs.
Get a casserole dish and add in the oil and then the chicken and top
with paprika.
Cook everything in the oven for 35 mins then flip the chicken and
continue cooking for 30 more mins.
Place the chicken on paper towels for 10 mins before serving.
Enjoy.
Amount per serving (10 total)
Timing Information:

Preparation 10 m
Cooking 1 h 30 m
Total Time 1 h 40 m

Nutritional Information:

Calories 310 kcal

Fat 15.1 g
Carbohydrates 18g
Protein 23.8 g
Cholesterol 126 mg
Sodium 296 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 LEMON AND BACON STUFFED CHICKEN

Ingredients
8 tbsps olive oil
2 tsps lemon juice
4 cloves crushed garlic
1 tbsp dried oregano
salt and pepper to taste
4 skinless, boneless chicken breasts
4 slices feta cheese
4 slices bacon, fried and drained

Directions
Set your oven to 350 degrees before doing anything else.
Get a bowl, mix: pepper, oils, salt, lemon juice, and garlic.
Fill your chicken pieces with 1 piece of bacon and 1 piece of feta.
Then stake a toothpick through each.
Layer your chicken in a casserole dish and coat them with the wet oil
mix. Cook everything in the oven for 33 mins.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 15 m
Cooking 30 m
Total Time 45 m

Nutritional Information:

Calories 483 kcal

Fat 37.1 g
Carbohydrates 3.2g
Protein 33.8 g
Cholesterol 100 mg
Sodium 529 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 COUNTRYSIDE BAKED CHICKEN

Ingredients
2 tbsps butter
1 (4 lb) whole chicken
salt and pepper to taste
1 tsp dried thyme
2 carrots, cut in chunks
paprika to taste
8 slices turkey bacon
2 C. beef broth

Directions
Set your oven to 450 degrees before doing anything else.
Coat your chicken with the following: thyme, butter, paprika, pepper,
and salt.
Fill the chicken with the carrots and then string the legs together.
Place your bacon on top of the chicken and then run toothpicks
through it to keep the bacon in place.
Place the chicken in a roasting pan and then pour the broth around the
chicken and not on top of it.
Cook everything for 17 mins in the oven then set the heat to 350 and
continue cooking for 80 more mins. Try to baste the chicken at least 4
times while roasting.
Now take off the bacon from the chicken and baste it one more before
cooking in the oven again to get the skin brown and crispy. This
should take about 10 to 15 more mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 30 m
Cooking 2h
Total Time 2 h 30 m

Nutritional Information:

Calories 495 kcal

Fat 32 g
Carbohydrates 2.4g
Protein 46.6 g
Cholesterol 153 mg
Sodium 713 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKEN AND WAFFLE SANDWICH

Ingredients
4 eggs
1/4 C. heavy cream
2 tbsps cayenne pepper
1 tbsp salt
1 tbsp ground black pepper
2 C. all-purpose flour
1 C. cornstarch
1 tbsp salt
1 quart peanut oil for frying
8 chicken tenders
1 C. mayonnaise
1/4 C. maple syrup
2 tsps prepared horseradish
1 tsp dry mustard powder
12 slices bacon
8 thin slices Cheddar cheese
8 plain frozen waffles

Directions
Get a bowl, mix: black pepper, beaten eggs, 1 tbsp of salt, cayenne,
and cream.
Get a 2nd bowl, sift in evenly: 1 tbsp salt, cornstarch, and flour.
Coat your chicken, first dip it into the eggs, then into the flour mix. Set
chicken to the side for 25 mins.
Get a deep fryer. Heat your oil.
With a batch process: fry chicken pieces for 9 mins each or until crisp
and fully done. Remove excess oils. Set aside.
Get a 3rd bowl, mix: mustard powder, mayo, horse-radish, and maple
syrup.
Get a frying pan and fry your bacon until crisp or for 12 mins.
Preheat your broiler, to low if possible.
Lay out 4 waffles on a broiler safe dish. On each waffle put: 2 chicken
tenders, 2 pieces of cheddar, and 3 bacon strips.
Melt the cheese with your broiler. Top each waffle with other waffles.
But first add mayo to each.
Enjoy.
Servings: 4 sandwiches
Timing Information:

Preparation Cooking Total Time

15 mins 30 mins 1 hr 5 mins

Nutritional Information:

Calories 1793 kcal

Carbohydrates 127.1 g
Cholesterol 397 mg
Fat 109.9 g
Fiber 4.8 g
Protein 72.9 g
Sodium 5234 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CLASSICAL FRIED CHICKEN

Ingredients
1 clove crushed garlic
1/4 lb. butter, melted
1 C. dried bread crumbs
1/3 C. grated Parmesan cheese
2 tbsp chopped fresh parsley
1 tsp salt
1/8 tsp ground black pepper
1 (4 lb.) chicken, cut into pieces

Directions
Set your oven to 350 degrees F before doing anything else and grease
a 13x9-inch baking dish.
In a shallow dish, mix together the melted butter and garlic.
In another shallow dish, mix together the cheese, breadcrumbs,
parsley, salt and black pepper.
Coat the chicken pieces in the butter mixture and in the cheese mixture
evenly.
Arrange the chicken pieces into the prepared baking dish in a single
layer.
Drizzle with the remaining butter mixture evenly and cook everything
in the oven for about 1-1 1/4 hours.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 1 h 15 m
Total Time 1 h 30 m

Nutritional Information:

Calories 607 kcal

Fat 40.4 g
Carbohydrates 13.4g
Protein 45.1 g
Cholesterol 174 mg
Sodium 821 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CRISPY BUTTERMILK FRIED CHICKEN

Ingredients
1 (4 lb.) chicken, cut into pieces
1 C. buttermilk
2 C. all-purpose flour for coating
1 tsp paprika
salt and pepper to taste
2 quarts vegetable oil for frying

Directions
In a shallow dish, place the buttermilk.
In another shallow dish, place the flour, salt, black pepper and paprika.
Dip the chicken pieces in the buttermilk completely and coat them in
the flour mixture.
Arrange the chicken pieces on a baking dish and cover with wax paper
and keep aside till flour becomes pasty.
In a large cast iron skillet, heat the vegetable oil and fry the chicken
pieces till browned.
Reduce the heat and cook, covered for about 30 minutes.
Uncover and increase the heat and cook till crispy.
Transfer the chicken pieces onto paper towel lined plates to drain.
Amount per serving (8 total)
Timing Information:

Preparation 30 min
Cooking 20 min
Total Time 50 min

Nutritional Information:

Calories 489 kcal

Fat 21.8 g
Carbohydrates 29.5g
Protein 40.7 g
Cholesterol 116 mg
Sodium 140 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CULTURAL SPICY FRIED CHICKEN

Ingredients
2 (6 oz.) containers plain yogurt
2 tsps kosher salt
1 tsp black pepper
1/2 tsp ground cloves
2 tbsps freshly grated ginger
3 cloves garlic, minced
4 tsps paprika
2 tsps ground cumin
2 tsps ground cinnamon
2 tsps ground coriander
16 chicken thighs
olive oil spray

Directions
Get a bowl, combine: garlic, ginger, paprika, yogurt, cumin, cloves,
cinnamon, salt, coriander, and pepper.
Clean your chicken pieces and then place them in the bowl with the
yogurt.
Coat the chicken evenly and place a covering on the bowl.
Put everything in the fridge overnight.
Grill your chicken pieces after topping them with some oil for 3 mins
over direct heat, then flip and grill for 3 more mins.
Place the chicken to the side of the grill over non direct heat and let it
cook for 45 mins.
Enjoy with cooked basmati rice.
Amount per serving (8 total)
Timing Information:

Preparation 10 m
Cooking 45 m
Total Time 8 h 55 m

Nutritional Information:

Calories 349 kcal

Fat 20.5 g
Carbohydrates 5.4g
Protein 34.2 g
Cholesterol 120 mg
Sodium 618 mg

* Percent Daily Values are based on a 2,000 calorie diet.

APPENDIX: SPICE BLENDS
 JERK SEASONING

Ingredients:
1 1/2 C. allspice
8 C. salt
5 1/2 C. garlic powder
4 C. white sugar
1 C. chipotle chili powder
1/2 C. ground cloves
2 C. dried thyme leaves
2 C. ground black pepper
4 C. cayenne pepper
1 C. ground cinnamon

Directions:
Get a bowl. Combine all the spices very evenly.
Use something airtight for continually storage and freshness.
For every serving of meat. Use one and a half tsps of this mix for
seasoning.
It will take about an hour of marinating time for best tastes.

NOTE: This is very important for other recipes which call for jerk seasoning.
Please use this one.
Servings: 26
Timing Information:

Preparation Cooking Total Time

15 mins 15 mins

Nutritional Information:

Calories 10 kcal
Carbohydrates 2.4 g
Cholesterol 0 mg
Fat 0.1 g
Fiber 0.5 g
Protein 0.3 g
Sodium 1074 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 HOMEMADE HARISSA
(CLASSICAL NORTH AFRICAN STYLE)

Ingredients
6 oz. bird's eye chilies, seeded and stems removed
12 cloves garlic, peeled
1 tbsp coriander, ground
1 tbsp ground cumin
1 tbsp salt
1 tbsp dried mint
1/2 C. chopped fresh cilantro
1/2 C. olive oil

Directions
Add the following to the bowl a food processor: chilies, cilantro,
garlic, salt mint, coriander, and cumin.
Pulse the mix until it is smooth then add in some olive oil and pulse
the mix a few more times.
Place the mix in jar and top everything with the rest of the oil.
Enjoy.
Amount per serving (40 total)
Timing Information:

Preparation
Cooking 20 m
Total Time 20 m

Nutritional Information:

Calories 28 kcal
Fat 2.8
Carbohydrates 0.9g
Protein 0.2 g
Cholesterol 0m
Sodium 176 m

* Percent Daily Values are based on a 2,000 calorie diet.

 HOMEMADE HARISSA
(CLASSICAL TUNISIAN STYLE)

Ingredients
11 oz. dried red chile peppers, stems removed, seeds, removed
3/4 C. chopped garlic
2 C. caraway seed
1/2 tsp ground coriander seed
2 tsps salt

Directions
Let your chilies sit submerged in water for 30 mins then remove the
liquids.
Now add the following to the bowl of a food processor: salt, pepper,
coriander, garlic, and caraway.
Puree the mix then place everything into a Mason jar and top the mix
with a bit of oil.
Place the lid on the jar tightly and put everything in the fridge.
Enjoy.
Amount per serving (192 total)
Timing Information:

Preparation
Cooking 40 m
Total Time 1h

Nutritional Information:

Calories 10 kcal
Fat 0.3 g
Carbohydrates 1.9g
Protein 0.4 g
Cholesterol 0m
Sodium 26 m

* Percent Daily Values are based on a 2,000 calorie diet.

 RAS EL HANOUT
(SPICE MIX)

This is a Moroccan spice mix good for meats and is a stable in most
Moroccan dishes.

Ingredients
1 tsp salt
1 tsp ground cumin
1 tsp ground ginger
1 tsp ground turmeric
3/4 tsp ground cinnamon
3/4 tsp freshly ground black pepper
1/2 tsp ground white pepper
1/2 tsp ground coriander seed
1/2 tsp ground cayenne pepper
1/2 tsp ground allspice
1/2 tsp ground nutmeg
1/4 tsp ground cloves

Directions
Combine salt, turmeric, cinnamon, black pepper, ginger, white
pepper, coriander, cayenne pepper, cumin, allspice, nutmeg, and
cloves in a small sized bowl thoroughly.
Store this in a container that is airtight up to 1 month.
Timing Information:
Preparation Cooking Total Time
5 mins 5 mins

Nutritional Information:
Calories 4 kcal
Carbohydrates 0.8 g
Cholesterol 0 mg
Fat 0.2 g
Fiber 0.3 g
Protein 0.1 g
Sodium 195 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 CREOLE SPICE MIX

Ingredients
2 tbsps onion powder
2 tbsps garlic powder
2 tbsps dried oregano
2 tbsps dried basil
1 tbsp dried thyme
1 tbsp black pepper
1 tbsp white pepper
1 tbsp cayenne pepper
5 tbsps paprika
3 tbsps salt

Directions
Get a bowl, combine: salt, onion powder, paprika, garlic powder,
cayenne, oregano, white pepper, thyme, black pepper, and basil.
Stir the spices evenly then place them in a shaker or spice container.
Enjoy.
Amount per serving (20 total)
Timing Information:

Preparation
Cooking 5m
Total Time 5m

Nutritional Information:

Calories 16 kcal
Fat < 0.4 g
Carbohydrates < 3.4g
Protein 0.7 g
Cholesterol 0 mg
Sodium 1048 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CAJUN SPICE

Ingredients
2 tsps salt
2 tsps garlic powder
2 1/2 tsps paprika
1 tsp ground black pepper
1 tsp onion powder
1 tsp cayenne pepper
1 1/4 tsps dried oregano
1 1/4 tsps dried thyme
1/2 tsp red pepper flakes

Directions
Get a bowl, combine: pepper flakes, thyme, oregano, cayenne, onion
powder, black pepper, paprika, garlic powder, and salt.
Stir the spice mix evenly then place everything into a shaker or spice
container.
Enjoy.
Amount per serving (12 total)
Timing Information:

Preparation
Cooking 5m
Total Time 5m

Nutritional Information:

Calories 6 kcal
Fat < 0.1 g
Carbohydrates < 1.2g
Protein < 0.2 g
Cholesterol < 0 mg
Sodium 388 mg

* Percent Daily Values are based on a 2,000 calorie diet.

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