Low Fat Kofta Curry

Total Time: 45 mins Preparation Time: 15 mins Cook Time: 30 mins

Ingredients

• Servings: 6
• 500 g lean ground beef
• 1 garlic clove, minced
• 1 teaspoon ginger, grated
• 1 teaspoon ground chili
• 1 teaspoon garam masala
• 2 onions, roughly chopped
• 4 tablespoons korma curry paste
• salt and pepper
• 1 tablespoon sunflower oil
• 200 ml beef stock
• 400 g crushed tomatoes
• 175 ml evaporated low-fat milk
• 2 tablespoons lemon juice
• 1/2 cup frozen peas
• fresh coriander (to garnish)

Recipe

• 1 combine beef, garlic, ginger, chilli, garam masala, half the onion, and 1 tablespoon curry paste.
• 2 season with salt and pepper, then form into walnut-sized balls.
• 3 heat oil in a non-stick pan over medium heat, add kofta balls and cook in batches until lightly browned.
• 4 transfer to a plate.
• 5 add remaining onion to pan and cook over very low heat until soft and lightly golden.
• 6 add remaining curry paste, stock and tomatoes and cook over medium heat, stirring for 5 minutes.
• 7 add milk and lemon juice.
• 8 return kofta to the pan and simmer over low heat for 15 minutes.
• 9 add peas and cook for 2 minutes.
• 10 serve with rice and garnish with coriander.

Crisp Cucumber Salad

Total Time: 40 mins Preparation Time: 40 mins

Ingredients

• Servings: 6
• 4 cucumbers, peeled and thinly sliced
• 2 tablespoons rice vinegar
• 1 teaspoon coarse salt
• 1/2 teaspoon sugar
• 1 small red onion, peeled and cut into thin rounds
• 1 cup red radish, thinly sliced
• 1 -3 tablespoon fresh dill, chopped
• salt and pepper
• 2/3 cup wine vinegar
• 3 tablespoons sugar
• 2 cloves garlic, finely chopped
• 1 tablespoon water
• 3 tablespoons olive oil

Recipe

• 1 put cucumber, sliced onion, radishes and dill together and toss gently.
• 2 in a small bowl, whisk together the ingredients for the dressing.
• 3 pour over the cucumbers and mix well.
• 4 season with salt and pepper.
• 5 let stand for at least 30 minutes.
• 6 serve at room temperature or slightly chilled.

Kansiyé - Traditional Recipe From Guinea (west Africa)

Total Time: 1 hr 15 mins Preparation Time: 5 mins Cook Time: 1 hr 10 mins

Ingredients

• Servings: 4
• 1 lb beef or 1 lb lamb, cut in 1-inch cubes
• 3 tablespoons oil
• 1 large onion, chopped
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 1/8 teaspoon thyme
• 3 garlic cloves, minced
• 1 tablespoon parsley, finely chopped
• 1/8 teaspoon ground cloves
• 1 (8 ounce) can tomato sauce
• 2 cups water
• 3 tablespoons creamy peanut butter
• cooked rice, to serve

Recipe

• 1 brown meat in oil in 10-inch frying pan.
• 2 add onion, salt, pepper, thyme, garlic, parsley and clove.
• 3 combine tomato sauce and 1 cup water, add to meat mixture and stir well. dilute peanut butter in remaining cup of water and add to mixture.
• 4 cook over medium heat for 1 hour, or until meat is tender. serve hot over the cooked rice.

Duck Spring Rolls With Dipping Sauces

Total Time: 15 mins Preparation Time: 10 mins Cook Time: 5 mins

Ingredients

• Servings: 4
• 6 spring roll wrappers (wrappers)
• 6 sage leaves
• 6 basil leaves
• 6 cilantro leaves
• 6 slices zucchini, thinly sliced on a mandolin paper 2 x 4, steamed till tender
• 6 slices sweet potatoes, sliced on a mandolin paper thin 2 x 4, steamed till tender
• 2 -3 ounces cooked duck, sliced thinly into 6 portions
• 1 teaspoon balsamic vinegar
• 1/4 cup chopped rhubarb
• 1/4 cup cherry preserves
• 1 teaspoon orange zest
• 1 teaspoon sliced scallion
• 1 tablespoon water
• 1 tablespoon peanut butter
• 1 teaspoon soy sauce or 1 teaspoon fish sauce
• 1/2 teaspoon sesame oil
• 1 pinch chili pepper flakes
• 1 thai peppers, diced finely (use as much or little as you like)

Recipe

• 1 heat in a saucepan all rhubarb cherry sauce ingredients for 5-10 minutes till rhubarb is tender.
• 2 with a hand blender blend till smooth.
• 3 place in a small bowl garnished with scallions.
• 4 set aside.
• 5 heat all peanut sauce ingredients till blended about 30 seconds in the microwave.
• 6 place in small bowl and garnish with peppers.
• 7 set aside.
• 8 in a bowl of room temperature water soak spring rolls to soften.
• 9 lay them on work surface place on each herbs following with rest of ingredients off center.
• 10 then roll, bring sides in, then roll to seal.
• 11 like you would do an egg roll.(the rice paper rounds are delicate once they’re soaked and softened for use, so be prepared to tear a few in the process of wrapping before you really get the hang of it. once you’ve figured out exactly how much filling your wrappers can handle, however, making the rolls will be easy.).
• 12 slice each in half on an angle, place the spring rolls cut side up.
• 13 serving along with sauces.

Guiltless Banana Pancakes (gluten Free - High Fiber)

Total Time: 15 mins Preparation Time: 5 mins Cook Time: 10 mins

Ingredients

• Servings: 8
• 1/2 cup buckwheat flour
• 1/2 cup brown rice flour
• 1/2 cup garfava flour (or garbonzo flour)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 egg whites (or 1 egg)
• 1 1/4 cups skim milk (rice or soy work too)
• 1 mashed banana (very ripe)
• banana, and honey for topping

Recipe

• 1 mix the dry ingredients together in a bowl.
• 2 in a separate bowl, mash the ripe banana and add the two egg whites and pour into the dry mixture.
• 3 add the milk and then mix well with a wire whisk being sure to scrape the bottom of the bowl. the batter will be thick.
• 4 heat a nonstick skillet over low to medium-low heat. pour 1/3 cup of batter onto hot skillet. wait until the batter bubbles and the edges look slightly dry (about1-2 mins) and then flip the pancake and cook for 1 minute longer.
• 5 serve with a layer of thinnly sliced banana on top with a little bit of honey drizzled over it. microwave for 1 minute to soften the banana.

Kappa Maki (cucumber Sushi)

Total Time: 5 mins Preparation Time: 5 mins

Ingredients

• 4 cups cooked sushi rice (i recommend maki sushi rice (rice cooker))
• 6 -8 sheets nori
• 1 cucumber (sliced lengthwise)

Recipe

• 1 lay sheet of nori on bamboo mat.
• 2 cover nori with layer of sushi rice, spreading rice about 1/8-1/4 inch thick.
• 3 lay long strips of cucumber on center of rice.
• 4 roll into long sushi roll using the bamboo mat to aid (it takes a little getting used to, but it's fairly easy).
• 5 cut roll into smaller pieces using sharp knife -- serve with soy sauce.

Flekovsky Goulash

Total Time: 2 hrs 5 mins Preparation Time: 20 mins Cook Time: 1 hr 45 mins

Ingredients

• Servings: 6
• 2 lbs beef, cubed
• 1/4 cup vegetable oil
• 4 medium onions, chopped
• 2 garlic cloves, minced
• 1/2 cup flour
• 1 lb tomato, diced
• 1/2 cup dark beer
• 2 teaspoons salt
• 2 teaspoons hot paprika
• 2 tablespoons sweet paprika
• 1/8 teaspoon marjoram
• 1 lemon, zest of

Recipe

• 1 brown the onions and garlic in the fat, then brown the beef.
• 2 add flour and make a roux. (i have reduced the amount of oil so you may need a lot less flour to make a roux).
• 3 add tomatoes and beer. stir then add remaining ingredients.
• 4 simmer gently until beef is tender (about 1 1/2 hours).
• 5 serve with dumplings or over rice or mashed potatoes.