THE NEW PICNIC COOKBOOK

A PICNIC COOKBOOK WITH DELICIOUS PICNIC

IDEAS

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 Picnic ideas. 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 Picnic Recipes
Chicago Tuna Salad
Perfect Pasta Salad
Creole Meatloaf
Cracked Tomato Baguettes
Egg Salad Sandwiches
Twin City Egg Sandwich
Crispy Chicken Biscuits
Egg Salad Chicago
Spicy Monterey Cornbread
Saucy Steak and Eggs Wraps
Flamingo Wraps
Sonoma Sandwich
Portuguese Wraps
Black Jam Pudding
Chicago Chicken Cutlets
Deviled Eggs Marrakesh
Pesto Broccoli Salad
Deviled Eggs BBQ Style
Diego’s Ground Beef Dip
Mexican Burgers
Buttered and Cheesy Grilled Corn I
Sopes 101
(Thick Tortillas for Topping)
Tex-Mex Manicotti
Jalisco’s Goulash
Mexican Long Grain
Latin Bean Pies
Garden Party Tacos
Mexican Rotini
Picnic Fajitas
August Avocado Dip
Deviled Eggs California
5-Ingredient Quesadillas
Picnic Guacamole
Fruitier Flan
Mexican Pinto Beans
Maria’s Cornbread
Pedro’s Cookies
Vegetarian Egg Salad
Mexican Yam Fries
Cream Cheese Wraps
Mexico City Street Corn
Mexican Pecans
Crunchy Chocolate Bars
Nutty Buttermilk Cookies
Apple Crisp
Broccoli Fries
Sloppy Joe's Chicago
Deviled Eggs Louisiana
BBQ Chicken Tots
Teriyaki Wontons
Mesa Deviled Eggs
How to Make a Hot Dog Chicago Style
Full Macaroni Salad
Maria's Italian Beef
Italian Pizza Minis
Depaul Glazed Meatballs
Oatmeal Chocolate Cookies
Provolone Chicken Hoagies
Alternative Hot Dogs Chicago Style
Pickled Egg Salad
Italian Style Grilled Chicken
Cajun Fries
Plum Dijon and Chicken Salad
Louisiana Garlic Bread
Southern Cajun Corn
Black Tuna Creole
Spicy Sirloin Burgers
Smoked Chicken Burgers
Tabasco Tuna Salad
Savory Popcorn
Sweet Cajun Chicken Breasts
Cajun Halibut
Cajun Peas
Full Creole Cornbread
 Cajun Lunch Special
(Monterey Spinach Chicken)
Crunchy Cajun Chicken Tenders
Buttermilk Paprika Fried Chicken
Kansas Style Fried Chicken Cutlets
Appendix 1: Spice Mixes
Cajun Seasoning
Creole Seasoning
 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 PICNIC RECIPES
SUMMER BACKYARD HOT DOGS

Ingredients
1 lb ground beef, or turkey
3/4 C. hot water
1 1/2 C. minced onions
4 tbsp ballpark mustard
3 tsp sugar
2 tsp apple cider vinegar
2 tsp chili powder
1 C. ketchup
salt
4 hot dog buns
4 hot dogs

Directions
Heat a 4 quart pan and cook the ground beef till browned lightly.
Add the onions and cook for about 5 minutes.
Stir in the hot water, mustard, sugar, vinegar, chili powder and
ketchup and simmer on low heat for about 1 hour, stirring
occasionally.
Stir in the salt.
Spread the garlic butter over the lightly toasted buns and top with the
hot dogs and beef mixture.
Amount per serving: 4
Timing Information:

Preparation 15 mins
Total Time 1 hr 45 mins

Nutritional Information:

Calories 1111.4
Fat 62.5g
Cholesterol 100.9mg
Sodium 9965.5mg4
Carbohydrates 87.4g
Protein 64.7g

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

 ARTISANAL FRIED ONIONS

Ingredients
2 tbsp canola oil
2 medium onions, sliced thin
1/4 C. ketchup
1 pinch ground cinnamon
1/8 tsp chili powder
1 dash garlic powder
1 dash hot pepper sauce
1 dash salt
1/2 C. water

Directions
In a medium skillet, heat the oil on medium heat and sauté the onion
for about 7-10 minutes.
Stir in the ketchup, cinnamon, chili powder, garlic powder, hot pepper
sauce, salt and water and bring to a boil.
Reduce the heat and simmer, uncovered for about 10 minutes.
Amount per serving: 1
Timing Information:

Preparation 5 mins
Total Time 25 mins

Nutritional Information:

Calories 397.6
Fat 28.4g
Cholesterol 0.0mg
Sodium 849.5mg
Carbohydrates 36.4g
Protein 3.6g

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

 MACARONI HOT DOGS

Ingredients
2 tbsp butter
1 large onion, sliced
1 1/2 C. macaroni, uncooked
1 tsp salt
1 C. water
1 lb hot dog
1 green pepper
2 (16 oz.) cans tomatoes
1 C. American cheese, grated

Directions
Cut the hot dogs in half and then into small pieces.
In a Dutch oven, melt the butter and cook the onion, pepper and hot
dogs for about 10 minutes.
Add the macaroni, salt, tomatoes and water.
Cover the pan and bring to a boil.
Reduce heat and simmer for about 12 minutes, stirring occasionally.
Stir in the cheese and simmer till the cheese is melted.
Amount per serving: 4
Timing Information:

Preparation 5 mins
Total Time 35 mins

Nutritional Information:

Calories 635.1
Fat 40.5g
Cholesterol 75.5mg
Sodium 1935.4mg
Carbohydrates 48.1g
Protein 20.5g

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

 CHICAGO TUNA SALAD
Ingredients
1/4 C. tomatoes, cubed
1/4 C. chopped dill pickle
2 tbsps chopped onions
1 tsp pickle
celery salt (optional)
1 celery rib, chopped
1 tbsp mayonnaise
1 tbsp mustard
2 (5 ounce) cans light chunk tuna in water

Directions
Get a large mixing bowl: Combine in it all the ingredients and toss
them to coat.
Place the salad in the fridge until ready to serve.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 1 min
Total Time 2 mins

Nutritional Information:

Calories 53.0
Fat 0.9g
Cholesterol 11.1mg
Sodium 215.4mg
Carbohydrates 1.3g
Protein 9.2g

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

 PERFECT PASTA SALAD
Ingredients
6 slices turkey bacon
1 1/4 C. Miracle Whip
2 tbsp sugar
1/2 tsp garlic salt
1 (16 oz) packages pasta, cooked and drained
3 carrots, shredded
1 green pepper, chopped
1 onion, chopped

Directions
Place a large pan over medium heat. Cook in it the bacon until it
become crisp. Drain it and place it aside.
Get a large mixing bowl: Combine in it 2 tbsp of the bacon fat with
the dressing, sugar and garlic salt.
Stir in the miracle whip with pasta, carrot, pepper and onion. Toss
them to coat.
Place the pasta in the fridge for 32 min. Garnish it with bacon then
serve it.
Enjoy.
Servings per Recipe: 12
Timing Information:

Preparation 30 mins
Total Time 1 hr

Nutritional Information:

Calories 213.1
Fat 5.7g
Cholesterol 7.7mg
Sodium 107.4mg
Carbohydrates 33.4g
Protein 6.5g

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

 CREOLE MEATLOAF
Ingredients
1 1/2 lbs lean ground turkey
1 medium onion, finely chopped
2/3 C. quick-cooking oatmeal
1/2 C. chopped fresh parsley
3 large garlic cloves, minced
4 tsps cajun seasoning
2 egg whites, whisked
2 tsps ground cumin
1 tsp dried thyme
1/3 C. creole mustard or spicy mustard

Directions
Before you do anything, preheat the oven to 350 F.
Get a large mixing bowl: Mix in it all the ingredients well with a pinch
of salt and pepper.
Shape the mix into a meatloaf. Place it in a greased loaf pan.
Cover the pan with a piece of foil. Cook it in the oven for 22 min.
Discard the foil and cook it for an extra 36 min.
Allow the meatloaf to cool down for 5 min. Serve it with your favorite
sauce.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 1 hr 5 mins

Nutritional Information:

Calories 350.8
Fat 15.9g
Cholesterol 134.3mg
Sodium 428.3mg
Carbohydrates 15.6g
Protein 35.3g

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

 CRACKED TOMATO BAGUETTES
Ingredients
1 piece baguette, about 6-inch in length
1 tbsp. mayonnaise
cracked black pepper,
1 medium tomatoes, sliced
1 -2 egg, hard-boiled and sliced

Directions
Cut the baguette along the length.
Rub with mayonnaise and sprinkle pepper on top.
Place a layer of tomato followed by a layer of eggs on top.
Place the top part of the baguette.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 15 mins
Total Time 15 mins

Nutritional Information:

Calories 186.1
Fat 5.5g
Cholesterol 186.0mg
Sodium 241.3mg
Carbohydrates 23.2g
Protein 11.1g

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

 EGG SALAD SANDWICHES
Ingredients
6 eggs, hard cooked, cooled and diced
1/4 cup butter, melted
1/2 cup Miracle Whip
1/4 tsp. salt
1/4 tsp. Lawry's Seasoned Salt
1/8 tsp. garlic salt
1/8 tsp. celery salt
1/4 tsp. dill weed
16 slices bread
Additional:
2 tbsps. onions, chopped
1/2 cup celery, chopped
1/4 cup pickle relish
1/2 cup green olives

Directions
Combine the eggs, miracle whip, butter and seasonings.
Keep the mixture refrigerated until ready to use.
Apply the spread on one slice of bread and place another slice on top.
Add the other ingredients as desired.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 298.7
Fat 15.2g
Cholesterol 158.9mg
Sodium 761.3mg
Carbohydrates 31.3g
Protein 8.8g

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

 TWIN CITY EGG SANDWICH
Ingredients
1 large egg
salt and pepper
1 slice of processed cheddar cheese
1 hamburger bun
prepared mustard

Directions
Grease a skillet with butter and break the egg into the skillet.
Pierce the yolk and allow to cook; turn on to the other side and cook
for a few minutes
Season with salt and pepper.
Remove from heat.
Put the cheese slice on top and allow it to melt.
Toast the bun using the skillet to your preference.
Apply mustard on the bun and lay the egg inside.
Serve with salads.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 2 mins
Total Time 7 mins

Nutritional Information:

Calories 304.3
Fat 15.9g
Cholesterol 215.4mg
Sodium 450.8mg
Carbohydrates 21.9g
Protein 17.3g

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

 CRISPY CHICKEN BISCUITS
Ingredients
4 C. biscuit mix, like Bisquick
2 1/4 C. whole wheat flour
2 1/4 C. all-purpose flour
3/4 C. season salt
1 tbsp salt
3/4 tsp salt
2 tbsp pepper
1 tbsp garlic salt
1 tbsp onion salt
1 tbsp paprika

Directions
Before you do anything, preheat the oven to 350 F. Line up a baking
sheet.
Get a large mixing bowl: Combine in it all the ingredients and mix
them well.
Coat the chicken pieces in some beaten eggs and coat them with the
biscuit mix.
Place a large pan over medium heat: Melt in it some lard. Cook in it
the chicken pieces until they become golden brown.
Place the chicken pieces on the lined up pan and let them cook in the
oven for 1 h. Serve them warm.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 440.7
Fat 9.4g
Cholesterol 1.0mg
Sodium 1465.3mg
Carbohydrates 78.4g
Protein 11.3g

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

 EGG SALAD CHICAGO
Ingredients
1 (3 ounce) packages cream cheese, very soft
1/4-1/3 cup mayonnaise
1 tsp. prepared mustard
1 pinch dill
8 hard-boiled eggs, chopped
1 celery rib, diced
2 green onions, chopped
1/3-1/2 cup green pimento stuffed olive
seasoning salt & ground black pepper
Tabasco sauce

Directions
Mix the cream cheese, mayonnaise, mustard and dill in a bowl.
Add the chopped hard-boiled eggs, green onion, celery and olives and
combine well; adjust seasonings with Tabasco sauce, salt and pepper.
Cover with wrap and leave in the refrigerator for 2 hours and 15
minutes.
Enjoy.
Servings per Recipe: 5
Timing Information:

Preparation 2 hrs.
Total Time 2 hrs.

Nutritional Information:

Calories 231.9
Fat 18.3g
Cholesterol 320.2mg
Sodium 256.1mg
Carbohydrates 5.1g
Protein 11.3g

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

 SPICY MONTEREY CORNBREAD
Ingredients
1/2 C. butter, melted
3/4 C. white sugar
4 eggs
1 (15 oz.) cans cream-style corn
2 oz. cans chopped green chili peppers, drained
1/2 C. shredded Monterey jack cheese
1/2 C. shredded cheddar cheese
1 C. all-purpose flour
1 C. yellow cornmeal
1/4 tsp salt
4 tsp baking powder

Directions
Set your oven to 350 degrees F before doing anything else and lightly,
grease a 13x9-inch baking dish.
In a bowl, add the cornmeal, flour, baking powder and salt and mix
well.
Place the sugar and butter in another bowl and beat until creamy.
Slowly, add the eggs and beat until well combined.
Add the both cheeses, cream corn and chiles and stir to combine well.
Add the flour mixture and mix until smooth.
In the prepared baking dish, place the mixture evenly.
Cook in the oven for about 60 minutes or until a toothpick inserted in
the center comes out clean.
Remove from the oven and keep onto the wire rack to cool in the pan
for about 10 minutes.
Carefully, invert the bread onto the wire rack to cool completely.
Cut into desired sized pieces and enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 15 Mins
Total Time 1 Hr 15 Mins

Nutritional Information:

Calories 559.0
Fat 25.7g
Cholesterol 182.9mg
Sodium 840.9mg
Carbohydrates 71.4g
Protein 14.2g

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

 SAUCY STEAK AND EGGS WRAPS
Ingredients
1/4 cup A.1. Original Sauce, divided
1 tbsp. extra-virgin olive oil
1/2 tsp. granulated garlic
1/2 tsp. thyme leaves
8 ounces sirloin steaks
2 eggs, cracked and whisked
2 pinches sea salt
1/2 tsp. red pepper flakes
1 tbsp. butter
4 low-carb garden veggie wraps
1/4 cup mayonnaise
1/2 cup spinach leaves
4 cherry tomatoes, sliced
2 ounces goat cheese

Directions
Place half of the sauce, garlic, olive oil and thyme leaves in a bowl
and combine well. Coat the steak on all sides with sauce.
Place the steak on a heated frying pan and cook for 5 minutes per side
until done. Take out from the heat and allow to cool for 6 minutes. Cut
the steak into lean slices
Beat the eggs in a second bowl. Stir in pepper flakes and salt and
combine well. Add butter to the frying pan and allow to heat. Allow
the eggs to scramble for about 2 minutes.
Place the mayonnaise and balance sauce in a bowl.
Lay the wraps on a wooden chopping board. Drizzle the sauce mixture
on the bottom of 1/3 of wraps. Follow with scrambled eggs, spinach
leaves, goat cheese, tomatoes and steak slices. Fold the sides of the
wrap and form a burrito.
Cover with a plastic wrap and leave until ready to serve.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 320.2
Fat 25.0g
Cholesterol 158.2mg
Sodium 562.8mg
Carbohydrates 5.3g
Protein 18.2g

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

 FLAMINGO WRAPS
Ingredients
1 tbsp. vegetable oil
1 sweet red pepper, chopped
8 eggs
2 tbsps. low-fat milk
1/4 tsp. salt
1/4 tsp. pepper
1 1/2 cups cheddar cheese, shredded
6 tortillas, whole wheat, flax

Directions
Pour oil into a frying pan and heat well; sauté the chopped red pepper
for 4 minutes.
Place the milk, eggs, salt and pepper in a bowl and beat together; fold
in the mixture to the frying pan and leave until cooked and the mixture
becomes dry.
Top up each tortilla center with shredded cheese; spread about 1/3 cup
of the egg mixture on top. Fold the tortilla over the mixture in the
shape of a square. Place the square with seam facing downwards in the
frying pan and cook for about 5 minutes.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 456.0
Fat 23.5g
Cholesterol 277.9mg
Sodium 815.1mg
Carbohydrates 38.2g
Protein 21.5g

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

 SONOMA SANDWICH
Ingredients
3 large hard-boiled eggs, peeled and chopped
3 tbsps. white onions, chopped
2 tbsps. parsley leaves, chopped
1 tsp. dill, chopped
1/2 tsp. Dijon mustard
2 tsps. mayonnaise
1 large Hass avocado, diced
1/4 tsp. sea salt
1/16 tsp. black pepper
6 -8 slices brioche bread, lightly toasted
4 slices Monterey Jack cheese

Directions
Place the eggs, parsley, onion, Dijon, dill and mayonnaise in a bowl
and combine well.
Fold in the Hass avocado, adjust seasonings and combine well.
Take the slices of bread and slightly fry them in a pan until lightly
toasted.
Place the avocado and egg mixture on the bread, place a cheese slice
and sandwich with another bread slice.
Enjoy.
Servings per Recipe: 3
Timing Information:

Preparation 15 mins
Total Time 20 mins

Nutritional Information:

Calories 541.4
Fat 15.7g
Cholesterol 187.3mg
Sodium 950.6mg
Carbohydrates 78.6g
Protein 22.4g

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

 PORTUGUESE WRAPS
Ingredients
3 chorizo sausages, sliced
1 tbsp. butter
6 eggs
1 tbsp. water
1 cup cheese
4 tortillas
1/3 cup diced onion
1 jalapeno, diced

Directions
Sauté the chorizo sausages in a skillet until firm.
In a second skillet place the butter and heat well. Temper the diced
onion and diced jalapeno until soft.
Scramble the 6 eggs by adding water and fold into the skillet with the
onion and jalapeno mixture.
Adjust seasonings.
Heat the 4 tortillas in a microwave for a few seconds.
Sprinkle quarter cup of cheese on the four tortillas and spread the
chorizos on top of the cheese. Place the scrambled eggs on top of the
cheese.
Roll up the tortillas and serve garnished with cilantro and salsa.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 655.7
Fat 39.5g
Cholesterol 344.3mg
Sodium 1406.4mg
Carbohydrates 41.1g
Protein 31.8g

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

 BLACK JAM PUDDING
Ingredients
1/2 C. butter, room temperature
1 C. granulated sugar
3 large eggs, at room temperature
1 C. blackberry jam
1 tsp baking soda
3 tsp sour milk
1/2 C. packed dark brown sugar, packed
1/2 C. granulated sugar
1/2 C. heavy cream
1 tsp vanilla extract
salt

Directions
Before you do anything, preheat the oven to 325 F. Grease a baking
pan.
Get a large mixing bowl: Beat in it the sugar with butter until they
become light and fluffy.
Beat in the eggs gradually the mix becomes smooth. Add the jam and
mix them well.
Get a small mixing bowl: Stir in it the sour milk with soda. Add them
to the butter mix and beat them until they become smooth.
Stir the flour with cinnamon, nutmeg and salt. Add them to the butter
mix and combine them well.
Spoon the mix into the pan and place it in the oven. Let it cook for 46
min.
Once the time is up, place it aside to lose heat completely.
Place a heavy saucepan over medium heat: Heat in it the butter until it
melts. Stir in the cream with sugar and cook them until they start
boiling while stirring them often.
Let them boil for 1 min while constantly stirring. Place the sauce aside
and let it lose heat for few minutes.
Fold into it the vanilla with a pinch of salt. Drizzle the sauce over the
cake then serve it.
Enjoy.
Servings per Recipe: 9
Timing Information:

Preparation 20 mins
Total Time 1 hr 5 mins

Nutritional Information:

Calories 437.0
Fat 16.8g
Cholesterol 115.9mg
Sodium 257.8mg
Carbohydrates 70.3g
Protein 2.6g

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

 CHICAGO CHICKEN CUTLETS
Ingredients
5 -6 chicken breasts
corn flake crumbs
2 eggs
flour

Directions
Before you do anything, preheat the oven to 350 F.
Place the chicken breasts between 2 pieces of parchment papers. Use a
kitchen hammer to flatten them. Season them with some salt and
pepper.
Beat 2 eggs in a shallow bowl. Spread each of the flour and corn
flakes crumbs on a separate shallow bowls.
Dust the chicken breasts with flour then dip them in the beaten eggs
and coat them with the corn flakes.
Place the chicken breasts on a baking pan. Cook them in the oven for
48 min. Serve your chicken breasts warm.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 20 mins
Total Time 1 hr 5 mins

Nutritional Information:

Calories 207.8
Fat 11.1g
Cholesterol 77.3mg
Sodium 76.1mg
Carbohydrates 0.0g
Protein 25.1g

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

 DEVILED EGGS MARRAKESH
Ingredients
4 -5 hardboiled large eggs, peeled
2 -3 tbsps. mayonnaise
1 tsp. harissa
1 tsp. extra virgin olive oil
1/4 tsp. Spanish smoked paprika
salt
1/2 tsp. preserved lemon
Topping
1/2 tbsp. roasted almonds, chopped
cilantro, parsley, chives
caraway seed

Directions
Cut the eggs along the length and extract the yolks into a bowl.
Stir in mayonnaise, olive oil, harissa, salt and paprika. Botch the
ingredients with the use of a fork.
Stuff the mix into egg whites.
Top up with almonds and serve garnished with fresh herbs of your
desire.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 116.9
Fat 8.9g
Cholesterol 187.9mg
Sodium 123.4mg
Carbohydrates 2.4g
Protein 6.5g

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

 PESTO BROCCOLI SALAD
Ingredients
10 oz basil pesto
1 lb penne pasta
1 lb broccoli, cut into small florets
2 (6 oz) tyson grilled chicken breast strips
3 oz shredded parmesan cheese

Directions
Slice the broccoli into florets. Place it aside.
Cook the pasta according to the directions on the package for 3 min
only. Stir in the broccoli florets and cook them for 4 min.
Drain the broccoli and pasta from the water. Place the chicken pieces
in the pot and cook them for 2 to 3 min to heat them through.
Drain the chicken from the water.
Get a large mixing bowl: Combine it the broccoli with chicken, pasta,
cheese, pesto sauce, a pinch of salt and pepper. Toss them to coat.
Serve it right away.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 15 mins
Total Time 25 mins

Nutritional Information:

Calories 856.8
Fat 14.7g
Cholesterol 91.0mg
Sodium 453.2mg
Carbohydrates 142.3g
Protein 56.5g

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

 DEVILED EGGS BBQ STYLE
Ingredients
12 eggs
3 tbsps. mayonnaise
2 tbsps. Neely’s barbecue sauce
1 tbsp. yellow mustard
1 tsp. yellow mustard
1 pinch kosher salt
ground black pepper
hot sauce
2 scallions, sliced
smoked paprika

Directions
Pour water into a saucepan; boil and then allow to simmer.
Add the eggs and allow to simmer for 10 minutes. If the heat is too
much lower the heat.
Remove the liquid and rinse the eggs with cold water.
Remove the shells from the egg and slice into half.
Separate the yolks and place in a dish.
Stir in the mayonnaise, barbeque sauce, hot sauce, salt and pepper and
beat until smooth in consistency.
Stuff the yolk mixture into egg whites or you could pipe them with a
nozzle.
Sprinkle scallions and a bit of paprika on top and serve.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 38.5
Fat 2.4g
Cholesterol 93.0mg
Sodium 61.8mg
Carbohydrates 0.7g
Protein 3.2g

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

 DIEGO’S GROUND BEEF DIP
Ingredients
1 1/2 lb. ground beef
1 (16 oz.) can refried beans
4 C. shredded Cheddar-Monterey Jack cheese blend
1 (8 oz.) container sour cream
1 C. guacamole
1 C. salsa
1 (2.25 oz.) can black olives, chopped
1/2 C. chopped tomatoes
1/2 C. chopped green onions

Directions
Heat a pan and cook the ground beef for about 8-10 minutes.
Drain the grease from the pan and keep aside to cool.
In a 9x13x1 1/2-inch inch baking dish, place the beans evenly and top
with 2 C. of the shredded cheese, followed by the cooked beef, sour
cream, guacamole, salsa, remaining shredded cheese, black olives,
tomatoes and green onions.
Enjoy immediately.
Servings per Recipe: 15
Timing Information:

Preparation 15 m
Cooking 15 m
Total Time 30 mins

Nutritional Information:

Calories 277
Fat 19.5g
Cholesterol 63mg
Sodium 447mg
Total Carbohydrates 9.3g
Protein 16.8g

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

 MEXICAN BURGERS
Ingredients
1 tbsp olive oil
1 medium onion, chopped
1 medium green bell pepper, chopped
2 cloves garlic, minced
1 C. salsa
1 (15.25 oz.) can whole kernel corn, drained
1 lb. ground turkey
1 (1.25 oz.) package taco seasoning mix
1/3 C. dry bread crumbs
6 (10 inch) flour tortillas
6 tbsp sour cream
2 C. shredded lettuce

Directions
Set your oven to 450 degrees F before doing anything else and grease
a baking dish.
In a wok, add the oil over medium heat and cook until heated through.
Add the green pepper, garlic and onion and stir fry for about 4-5
minutes.
Remove from the heat and transfer the onion mixture into a bowl.
Keep aside to cool slightly.
Place 1/2 of the corn and salsa in a bowl and mix well.
In the bowl of the onion mixture, add the turkey, 2 tbsp of the salsa
mixture and taco seasoning and mix well.
Make 6 equal sized patties from the mixture.
Coat each patty with the breadcrumbs slightly.
In the bottom of the prepared baking dish, arrange the patties in a
single layer.
Cook in the oven for about 10 minutes.
Remove from the oven and carefully, drain the liquid from the baking
dish.
Flip the patties and place the remaining salsa mixture on top evenly.
Cook in the oven for about 10 minutes.
Arrange the tortillas onto a microwave-safe plate and microwave on
High for about 30 seconds.
Place 1 patty in each tortilla and top with the sour cream, followed by
the lettuce and remaining corn.
Enjoy immediately.
Servings per Recipe: 6
Timing Information:

Preparation 20 m
Cooking 25 m
Total Time 45 m

Nutritional Information:

Calories 509
Fat 17.5g
Cholesterol 62mg
Sodium 1445mg
Total Carbohydrates 64.5g
Protein 25.2g

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

BUTTERED AND CHEESY GRILLED CORN
I
Ingredients
1/2 C. mayonnaise
1 lime, juiced
1 tbsp ground ancho chile pepper
1 tsp smoked paprika
8 ears corn on the cob, husked
1/4 C. butter, melted
1/2 C. grated Cotija cheese
salt
1 lime, sliced

Directions
Set your outdoor grill for high heat and lightly, grease the grill grate.
In a bowl, add the lime juice, mayonnaise, smoked paprika and ancho
chile powder and mix until well combined.
Place the mixture in fridge before using.
In a large pan, add the water and some salt and cook until boiling.
Add the ears of corn and cook for about 5-6 minutes.
Drain the ears of corn well and with paper towels pat dry them.
Cook the ears of corn on hot grill for about 2-3 minutes.
Flip and cook until golden brown, flipping after every 1-2 minutes.
Remove from the grill and coat each ear of corn with the melted butter
and mayonnaise mixture generously.
sprinkle each ear of corn with the salt.
Enjoy with a topping of the cheese and alongside the lime slices.
Servings per Recipe: 8
Timing Information:

Preparation 10 m
Cooking 15 m
Total Time 25 m

Nutritional Information:

Calories 265
Fat 20.3g
Cholesterol 29mg
Sodium 246mg
Total Carbohydrates 19.9g
Protein 5.1g

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

 SOPES 101
(THICK TORTILLAS FOR TOPPING)
Ingredients
3 C. masa harina
1 tbsp salt
2 C. warm water
1 quart oil

Directions
In a bowl, add the masa harina, salt and required amount of water and
mix until a smooth dough is formed.
Make about 2-inch balls from the dough.
Place the dough balls onto a lightly floured surface and with your
hands, flatten each ball into a 1/2-inch thick round.
In a large skillet, add the oil and cook until the temperature reaches to
400 degrees F.
Add the sopes in batches and fry for about 30 seconds on both sides.
With tongs, transfer the sopes onto a paper towel-lined dish to drain.
Keep aside to cool slightly.
Carefully, pinch the edges of each sope and shape into a boat.
Add the boats into the skillet and fry for about 1-2 minutes.
With tongs, transfer the sope boats onto a paper towel-lined dish to
drain.
Enjoy.
Servings per Recipe: 12
Timing Information:

Preparation 15 m
Cooking 10 m
Total Time 25 m

Nutritional Information:

Calories 169
Fat 8.4g
Cholesterol 0mg
Sodium 584mg
Total Carbohydrates 21.7g
Protein 2.7g

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

 TEX-MEX MANICOTTI
Ingredients
1 lb. ground beef
1 (16 oz.) can refried beans
1 tsp dried oregano
1/2 tsp ground cumin
1 (8 oz.) package manicotti shells, uncooked
1 1/4 C. water
1 (16 oz.) jar picante sauce
1 C. sour cream
1/2 C. shredded Monterey Jack cheese
chopped green onions

Directions
Grease a microwave-safe 9x12 inch baking dish, and set aside.
Place a pan over medium-high heat until heated completely.
Add the beef and cook for about 8-10 minutes.
Drain the grease from the pan.
Remove from the heat ad transfer the beef into a bowl.
In the bowl of beef, add the refried beans, cumin and oregano and mix
well.
Stuff the manicotti shells with the beef mixture evenly.
In a bowl, add the picante sauce and water
Arrange the stuffed shells into a greased 9x12-inch microwave-safe
baking dish in a single layer and top with the sauce mixture.
With a plastic wrap, cover the baking dish and with a knife, make
some holes in the wrap.
Microwave on High for about 9-10 minutes.
Carefully, remove the plastic wrap and flip the hells.
Again, cover the baking dish with plastic wrap and microwave on
Medium for about 15-20 minutes.
Enjoy with a topping of the sour cream, cheese and green onions.
Servings per Recipe: 6
Timing Information:

Preparation 15 m
Cooking 30 m
Total Time 45 m

Nutritional Information:

Calories 480
Fat 21.9g
Cholesterol 77mg
Sodium 826mg
Total Carbohydrates 44.9g
Protein 26.3g

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

 JALISCO’S GOULASH
Ingredients
1 lb. ground beef
1/2 onion, chopped
1 (12 oz.) package elbow macaroni
1/2 lb. processed cheese, diced
1 1/2 C. salsa
1 (15 oz.) can pinto beans, drained and rinsed
1 (14 oz.) can whole kernel corn, drained

Directions
Place a pan over medium heat until heated competency.
Add the ground beef and onion and cook for about 8-10 minutes.
Drain the grease from the pan completely.
Meanwhile, in a large pan, add the water and a little of the salt over
high heat and cook until boiling.
Add the macaroni and cook until boiling.
Cook for about 8 minutes, mixing as required.
Drain the macaroni well and transfer into the pan of beef mixture.
Set the heat to medium-low heat and stir in the cheese.
Cook for about 3 minutes, stirring frequently.
Stir in the pinto beans, corn and salsa and cook for about 4-5 minutes.
Enjoy hot.
Servings per Recipe: 6
Timing Information:

Preparation 10 m
Cooking 20 m
Total Time 30 m

Nutritional Information:

Calories 588
Fat 20.4g
Cholesterol 76mg
Sodium 1258mg
Total Carbohydrates 70.6g
Protein 32.3g

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

 MEXICAN LONG GRAIN
Ingredients
2 tbsp vegetable oil
1 C. long-grain rice
2 1/2 C. water
1 1/2 tbsp tomato-flavored bouillon powder
2 dashes onion powder
2 dashes garlic powder

Directions
In a pot, add the oil over medium heat and cook until heated through.
Add the rice and stir fry for about 2-3 minutes.
Slowly, add the water, mixing continuously.
Stir in the garlic powder, onion powder and tomato powder and cook
until boiling.
Cook for about 1-2 minutes.
Set the heat to low and simmer, covered for about 13-15 minutes.
Remove from the heat and keep aide, covered for about 5 minutes.
Enjoy hot.
Servings per Recipe: 4
Timing Information:

Preparation 5m
Cooking 25 m
Total Time 35 m

Nutritional Information:

Calories 240
Fat 7.1g
Cholesterol 0mg
Sodium 11mg
Total Carbohydrates 39.7g
Protein 3.8g

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

 LATIN BEAN PIES
Ingredients
1 (15 oz.) can black beans, drained and rinsed
1 (15 oz.) can pinto beans, drained
1 (16 oz.) can refried beans
1 (2 oz.) can sliced black olives
1/2 (15.25 oz.) can whole kernel corn, drained
1/2 C. chopped green bell pepper
1 jalapeño pepper, seeded and minced
1 tbsp ground cumin
1 tbsp chili powder
ground black pepper
5 (10 inch) whole wheat tortillas
1 1/2 C. shredded Cheddar cheese
1/2 C. salsa
1/2 C. sour cream

Directions
Set your oven to 350 degrees F before doing anything else and lightly,
grease a 10-inch spring form pan.
Place the refried beans, pinto beans, black beans, corn, olives, bell
pepper, jalapeño pepper, chili powder, cumin and black pepper in a
pot over medium-high heat and cook for about 9-10 minutes.
In the bottom of the prepared pan, arrange 1 tortilla.
Place about 1/4 of the bean mixture over the tortilla, followed by 1/4
C. Cheddar cheese.
Repeat the layers, ending with a tortilla, followed by the remaining
Cheddar cheese.
Cook in the oven for about 20 minutes.
Enjoy warm with a topping of the salsa and sour cream.
Servings per Recipe: 6
Timing Information:

Preparation 15 m
Cooking 30 m
Total Time 45 m

Nutritional Information:

Calories 424
Fat 18.6g
Cholesterol 49mg
Sodium 1104mg
Total Carbohydrates 52.9g
Protein 20.4g

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

 GARDEN PARTY TACOS
Ingredients
2 tbsp margarine
1 lb. lean ground beef
1 green bell pepper, chopped
1 medium red onion, chopped
2 C. water
1 (5.4 oz.) package Mexican Rice
1 medium tomato, chopped
8 taco shells

Directions
In a non-stick wok, add 1 tbsp of the maragine over medium-high heat
and cook until melted completely.
Add the ground beef, salt and black pepper and cook until meat has no
more pink.
Drain the grease and with a slotted spoon, transfer the beef into a
bowl.
In the same wok, add the remaining Spread over medium-high heat
and cook until melted completely.
Add the onion and bell pepper and cook for about 5 minutes, mixing
as required.
Stir in the tomato, rice and water and cook until boiling.
Set the heat to low and cook, covered for about 7-8 minutes.
Add the beef and cook until heated completely.
Remove from the heat.
Stuff the taco shells with beef mixture and enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 19 m
Cooking 20 m
Total Time 39 m

Nutritional Information:

Calories 613
Fat 27.8g
Cholesterol 79mg
Sodium 307mg
Total Carbohydrates 41.1g
Protein 29.8g

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

 MEXICAN ROTINI
Ingredients
1 (28 oz.) can diced tomatoes, undrained
2 C. water
1 (15.5 oz.) can kidney beans
1 C. frozen corn
1 C. whole wheat rotini pasta
2 slices medium-firm tofu, cubed
1/4 C. wheat germ
1 dash hot pepper sauce

Directions
In a large pan, add all the ingredients over high heat and cook until
boiling.
Set the heat to low and cook for about 18-20 minutes.
Enjoy hot.
Servings per Recipe: 4
Timing Information:

Preparation 15 m
Cooking 20 m
Total Time 35 m

Nutritional Information:

Calories 303
Fat 3.5g
Cholesterol 0mg
Sodium 538mg
Total Carbohydrates 57.6g
Protein 16.6g

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

 PICNIC FAJITAS
Ingredients
Marinade:
1/4 C. lime juice
1/3 C. water
2 tbsp olive oil
4 garlic cloves, crushed
2 tsp soy sauce
1 tsp salt
1/2 tsp liquid smoke
1/2 tsp cayenne pepper
1/4 tsp black pepper
Fajitas:
1 lb. top sirloin steaks
2 tbsp water
1 tsp soy sauce
1/2 tsp lime juice
1 dash salt
1 dash black pepper
1 tbsp olive oil
1 large Spanish onion, sliced
1/2 green pepper, sliced
1/2 red pepper, sliced
1/2 yellow pepper, sliced

Directions
In a large bowl, add the garlic, oil, soy sauce, lime juice, water, liquid
smoke, cayenne pepper, salt and black pepper and ix until well
combined.
Add the sirloin steaks and coat with the mixture generously.
Cover the bowl and place in the fridge for 6-8 hours.
Set your grill for medium heat and grease the grill grate.
Remove the steaks from the bowl and discard the remaining marinade.
Cook the steaks onto the grill for about 4-5 minutes per side.
Remove from the grill and place onto a cutting board for about 5-10
minutes before slicing.
With a sharp knife, cut the steaks into thin strips.
Transfer the steaks onto a plate and cover with a piece of foil to keep
warm.
In a bowl, add lime juice, soy sauce, olive oil, 2 tbsp of the water, salt
and black pepper and mix until well combined.
Heat a greased skillet and cook the peppers and onion for about 6-8
minutes.
Remove from the heat and stir in the steak strips and soy sauce
mixture.
Enjoy hot.
Servings per Recipe: 4
Timing Information:

Preparation 2 hrs.
Total Time 4 hrs.

Nutritional Information:

Calories 132.3
Fat 10.3g
Cholesterol 0.0mg
Sodium 876.5mg
Carbohydrates 9.8g
Protein 1.7g

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

 AUGUST AVOCADO DIP
Ingredients
5 large avocadoes, halved and pitted
2 large limes, juice
1 medium white onion, diced
3/4 C. loosely packed cilantro, chopped
1 large tomatoes, diced
salt
chopped jalapeño

Directions
With a scooper, carefully scoop out the flesh from each avocado half
and transfer into a bowl.
In the bowl of avocado flesh, add 1 lime juice and
with a fork, mash well.
Add the tomato, onions, jalapeño, cilantro, second lime juice and salt
and gently, stir to combine.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 15 Mins
Total Time 15 Mins

Nutritional Information:

Calories 206.1
Fat 17.5g
Cholesterol 0.0mg
Sodium 12.5mg
Carbohydrates 13.9g
Protein 2.7g

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

 DEVILED EGGS CALIFORNIA
Ingredients
6 hard-boiled eggs, halved and yolks removed
1 avocado, mashed
2 tbsps. salsa
Topping
12 cilantro leaves

Directions
Place the mashed avocado and salsa in a bowl and combine well.
Insert the avocado mixture into each egg white.
Sprinkle with parsley or cilantro and serve.
Enjoy.
Servings per Recipe: 12
Timing Information:

Preparation 10 mins
Total Time 15 mins

Nutritional Information:

Calories 66.2
Fat 5.1g
Cholesterol 93.2mg
Sodium 48.1mg
Carbohydrates 1.8g
Protein 3.5g

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

 5-INGREDIENT QUESADILLAS
Ingredients
1 tbsp butter
2 flour tortillas
1 C. shredded cheddar cheese
salsa
sour cream

Directions
In a skillet, add 1/2 tbsp of the butter and cook until melted
completely.
Add 1 tortilla and cook one side of the tortilla.
Transfer the tortilla onto a plate.
In the same skillet, melt the remaining butter and cook one side of the
remaining tortilla.
Immediately, place the cheese onto uncooked side of the tortilla in the
skillet.
Now, place the cooked tortilla on top, cooked side up.
With a spatula, press the quesadilla and cook until the cheese melts
completely.
Carefully, remove from the skillet and cut in desired sized wedges.
Enjoy with a topping of the salsa and sour cream.
Servings per Recipe: 2
Timing Information:

Preparation 10 Mins
Total Time 10 Mins

Nutritional Information:

Calories 372.2
Fat 26.8g
Cholesterol 74.5mg
Sodium 592.3mg
Carbohydrates 16.1g
Protein 16.6g

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

 PICNIC GUACAMOLE
Ingredients
1 large avocado, halved and scooped out the flesh
2 tbsp sour cream
1 tbsp salsa
1 garlic clove, pressed
1 tbsp sweet onion, diced
1 tsp cilantro
1 tbsp tomatoes, diced
2 tsp black olives, minced
1 tsp lemon juice
salt

Directions
Chop about 1/4 of the avocado flesh.
In another bowl, add remaining avocado flesh and with a fork, mash
well.
Add the chopped avocado flesh and remaining ingredients and gently,
stir to combine.
Enjoy at once.
Servings per Recipe: 2
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 227.2
Fat 20.3g
Cholesterol 6.2mg
Sodium 87.2mg
Carbohydrates 12.6g
Protein 3.0g

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

 FRUITIER FLAN
Ingredients
1/2 C. sugar
6 eggs
3 C. milk
1/2 C. sugar
1 1/2 tsp vanilla
1 tsp orange rind, grated
sliced fruit

Directions
Set your oven to 325 degrees F before doing anything else.
In a heavy-bottomed pan, add 1/2 C. of the sugar and cook until
melted completely, mixing continuously.
Remove from the heat and immediately, place into the bottom of a 4
1/2 C. metal ring mold evenly.
In a large mixing bowl, crack the eggs and beat slightly.
Add 1/2 C. of the sugar, milk, orange peel and vanilla extract and mix
until well combined.
Place the egg mixture over the caramel into the ring mold evenly.
Arrange the caramel coated ring mold in a baking dish and place onto
an oven rack.
Carefully, place the boiling water around the ring mold about 1-inch
deep.
Cook in the oven for about l hour.
Remove from the oven and keep onto the wire rack to cool
completely.
Now, refrigerate to chill for about 3 1/2-4 hours.
Carefully, invert the flan onto a and top with any remaining caramel
from the mold.
Enjoy with a garnishing of the fruit slices.
Servings per Recipe: 10
Timing Information:

Preparation 15 Mins
Total Time 3 hrs. 45 Mins

Nutritional Information:

Calories 169.1
Fat 5.5g
Cholesterol 121.8mg
Sodium 78.7mg
Carbohydrates 23.7g
Protein 6.1g

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

 MEXICAN PINTO BEANS
Ingredients
1 lb. dried pinto bean, rinsed
6 strips bacon, chopped
2 cloves garlic, chopped
4 medium plum tomatoes, chopped
2 medium onions, chopped
1 medium green bell pepper, chopped
1 (12 oz.) can beer, or chicken broth
1/2 bunch cilantro, chopped
2 jalapeño peppers, seeded and chopped
salt and pepper

Directions
In a pan, add the beans and enough water to cover over high heat and
cook until boiling
Set the heat to medium and cook for about 1-2 hours.
Meanwhile, heat a large frying pan and cook the bacon for about 5-
minutes.
Add the tomatoes, bell pepper onions, and garlic and cook for about 4-
5 minutes.
Add the beer and cook for about 2-3 minutes.
In the pan of the beans, add the bacon mixture, jalapeños, cilantro, salt
and pepper and stir to combine.
Enjoy hot.
Servings per Recipe: 6
Timing Information:

Preparation 30 Mins
Total Time 3 hrs.

Nutritional Information:

Calories 355.0
Fat 4.7g
Cholesterol 5.4mg
Sodium 83.7mg
Carbohydrates 56.3g
Protein 18.5g

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

 MARIA’S CORNBREAD
Ingredients
1 C. yellow cornmeal
1/2 C. flour
2 tbsp white sugar
2 tbsp baking powder
1/2 tsp garlic powder
2/3 C. half-and-half cream
2 large eggs
1 1/2 tsp seasoning salt
1/3 C. melted butter
1 small onions, chopped
1 (14 oz.) cans creamed corn
1 C. frozen corn, thawed
1 1/2 C. grated cheddar cheese
2 jalapeño peppers, seeded and chopped

Directions
Set your oven to 350 degrees F before doing anything else and lightly,
grease a 9x9-inch square baking dish.
Place the flour, cornmeal, sugar, baking powder, garlic powder and
seasoned salt in a large bowl and mix well.
Add the half-and-half, butter and eggs and mix until well combined.
Add in thawed corn, creamed corn and onion and stir until well
blended.
In the bottom of the prepared baking dish, place half of the corn
mixture evenly, followed by cheese, jalapeño peppers and remaining
corn mixture.
Cook in the oven for about 35-40 minutes.
Remove from the oven and keep aside to cool for about 10-15
minutes.
Cut into desired sized slices and enjoy.
Servings per Recipe: 9
Timing Information:

Preparation 10 Mins
Total Time 45 Mins

Nutritional Information:

Calories 316.6
Fat 17.0g
Cholesterol 85.8mg
Sodium 584.1mg
Carbohydrates 33.7g
Protein 10.0g

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

 PEDRO’S COOKIES
Ingredients
1 C. butter, softened
1/2 C. powdered sugar
1 tsp vanilla
2 1/4 C. sifted flour
1/4 tsp salt
3/4 C. chopped walnuts
powdered sugar

Directions
Set your oven to 400 degrees F before doing anything else and line 2-3
cookie sheets with the parchment papers.
In a bowl, add the flour and salt and mix well.
In another bowl, add the powdered sugar and butter and beat until
creamy.
Add the vanilla extract and stir to combine well.
Slowly, add the flour mixture combined.
Gently, fold in the walnuts.
Make about 1 1/4-inch balls from the dough.
Arrange the dough balls onto the prepared cookie sheets about 2-inch
apart and press each ball slightly.
Cook in the oven for about 10-12 minutes.
Remove from the oven and keep onto the wire racks to cool in the
pans for about 5-10 minutes.
Carefully, invert the cookies onto the wire racks.
Coat the warm cookies with the extra powdered sugar evenly and
place onto the wire racks to cool completely.
Enjoy.
Servings per Recipe: 36
Timing Information:

Preparation 15 Mins
Total Time 45 Mins

Nutritional Information:

Calories 96.4
Fat 6.7g
Cholesterol 13.5mg
Sodium 61.4mg
Carbohydrates 7.9g
Protein 1.2g

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

 VEGETARIAN EGG SALAD
Ingredients
2 lbs. firm tofu
1/2 cup soy mayonnaise
3 tbsps. Dijon mustard
1 tsp. cayenne pepper
1/2 tsp. turmeric
2 tbsps. chopped parsley
1 tbsp. chopped dill
1/2 cup green onion, diced
salt and pepper

Directions
Drain the firm tofu.
Slice the tofu into quarters, use paper towels to wrap the tofu.
Leave in the refrigerator for 25 minutes.
In a bowl puree the tofu using a wooden spatula.
Combine the tofu with the rest of the ingredients.
Serve chilled.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 371.0
Fat 31.8g
Cholesterol 10.4mg
Sodium 314.5mg
Carbohydrates 6.7g
Protein 19.7g

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

 MEXICAN YAM FRIES
Ingredients
2 medium sweet potatoes, washed and strips
1 1/2 tbsp olive oil
1 tsp ground cumin
1/2 tsp chili powder
1/4 tsp salt
1/2 tsp onion powder

Directions
Set your oven to 450 degrees F before doing anything else and line a
baking sheet with the parchment paper.
Place all the ingredients in a bowl and toss to coat well.
In the bottom of the prepared baking sheet, arrange the sweet potato
strips in a single layer.
Cook in the oven for about 15 minutes, flipping after every 5 minutes.
Enjoy hot.
Servings per Recipe: 4
Timing Information:

Preparation 15 Mins
Total Time 30 Mins

Nutritional Information:

Calories 104.6
Fat 5.2g
Cholesterol 0.0mg
Sodium 187.8mg
Carbohydrates 13.7g
Protein 1.1g

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

 CREAM CHEESE WRAPS
Ingredients
8 oz. cream cheese
1 C. diced cooked chicken
1/4 lb. Monterey jack cheese, shredded
1/4 C. chopped coriander
2 tbsp diced jalapeño peppers
2 tsp ground cumin
3 (10 inch) flour tortillas
vegetable oil
salsa
sour cream

Directions
Place the chicken, Monterey jack cheese, cream cheese, jalapeño
peppers, coriander and cumin and mix until well combined.
Place the chicken mixture over each tortilla evenly.
Roll each tortilla like a burrito tightly to secure the filling.
With a plastic wrap, wrap each rolled tortilla tightly and place in
fridge for about 2-3 hours.
Set your oven to 350 degrees F and grease a baking sheet.
Remove the plastic wrap and with a sharp knife, cut each rolled tortilla
into 1/2-inch slices.
In the bottom of the prepared baking sheet, place the tortilla slices and
coat with the oil evenly.
Cook in the oven for about 12-15 minutes.
Enjoy immediately alongside the sour cream and salsa.
Servings per Recipe: 1
Timing Information:

Preparation 10 Mins
Total Time 2 hrs. 25 Mins

Nutritional Information:

Calories 422.1
Fat 27.7g
Cholesterol 91.2mg
Sodium 557.9mg
Carbohydrates 24.1g
Protein 18.9g

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

 MEXICO CITY STREET CORN
Ingredients
6 tbsp butter, softened
1/4 tsp chili powder
1/2 tsp lime zest
1 tsp lime juice
1/2 tsp jalapeño, minced
salt
6 ears corn, in the husks

Directions
In a bowl, add the butter, lime juice, lime peel, jalapeño, chili powder
and salt and mix until fully combined.
Place the butter mixture in the center of a plastic wrap and fold into a
log.
Refrigerate until set completely.
Set your grill for medium-high heat and lightly, grease the grill grate.
Cook the corn onto the grill for about 15 minutes, flipping frequently.
Remove from the grill and keep aside to cool for some time.
Peel the husk and cook the corn onto the grill for about 4 minutes,
flipping frequently
Cut the butter log into slices.
Enjoy the hot corn with a topping of the butter slices.
Servings per Recipe: 1
Timing Information:

Preparation 10 Mins
Total Time 30 Mins

Nutritional Information:

Calories 215.6
Fat 13.3g
Cholesterol 30.5mg
Sodium 104.4mg
Carbohydrates 24.9g
Protein 4.1g

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

 MEXICAN PECANS
Ingredients
2 tbsp honey
1 1/2 tsp dried chipotle powder
3/4 tsp ground cinnamon
2 C. pecan halves
2 tbsp sugar
3/4 tsp salt

Directions
Set your oven to 325 degrees F before doing anything else and line a
baking sheet with the parchment paper.
Place the honey, cinnamon and chipotle powder in a frying pan over
low heat and cook until warmed.
Stir in the pecans and remove from the heat.
Arrange the coated pecans onto the prepared baking sheet in a single
layer.
Cook in the oven for about 10-15 minutes
Remove from the oven and keep aside for about 1-2 minutes.
Meanwhile, in a bowl, add the sugar and salt and mix well.
Add the pecans and mix well.
Transfer the pecans onto a waxed paper lined baking sheet to dry
completely.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 10 Mins
Total Time 20 Mins

Nutritional Information:

Calories 201.2
Fat 17.8g
Cholesterol 0.0mg
Sodium 226.5mg
Carbohydrates 11.3g
Protein 2.3g

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

 CRUNCHY CHOCOLATE BARS
Ingredients
1/2 C. margarine
2 large eggs, beaten
3/4 C. flour
1/4 tsp baking powder
3/4 C. white sugar
1 tsp vanilla
1 tbsp cocoa powder
1/4 tsp salt
1 C. peanut butter
1 C. chocolate chips
1 1/2 C. Rice Krispies

Directions
Before you do anything, preheat the oven to 350 F.
Get a large mixing bowl: Beat the in it the butter with eggs well.
Add the flour with baking powder, sugar, vanilla, cocoa powder and
salt. Mix them well.
Pour the mix in a greased silicon mold. Place it in the oven and let it
cook for 18 min.
Lay over it 2 1/2 C. of mini-marshmallows then bake it for an extra 2
min.
Place a heavy saucepan over medium heat. Stir in it the rice krispies
with peanut butter and chocolate melts until they melts.
Drizzle the mix all over the marshmallow layer and place it in the
fridge until it cools down completely.
Slice the chocolate bar into squares then serve it as a treat.
Enjoy.
Servings per Recipe: 24
Timing Information:

Preparation 15 mins
Total Time 35 mins

Nutritional Information:

Calories 182.8
Fat 11.8g
Cholesterol 17.6mg
Sodium 145.0mg
Carbohydrates 17.4g
Protein 4.1g

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

 NUTTY BUTTERMILK COOKIES
Ingredients
2 C. sugar
1 C. Crisco
2 large eggs, beaten
1 C. molasses
1 tsp vanilla extract
6 C. flour
3 tsp baking soda
1 tsp salt
3 tsp ground cinnamon
2 tsp ground ginger
2 C. buttermilk
1 C. walnuts, chopped

Directions
Before you do anything, preheat the oven to 375 F. Line up and grease
cookie sheet.
Get a large mixing bowl: Beat in it the Crisco with sugar until they
become light and fluffy. Beat in the eggs, molasses and vanilla.
Get another mixing bowl: Mix in it the flour, baking soda, salt,
cinnamon and ginger.
Mix the flour into the eggs mix until no lumps are found. Beat in it the
buttermilk until you get a smooth batter.
Fold the walnuts into the batter. Use a spoon to drop mounds of the
mix into the cookie sheet. Place it in the oven and cook the cookies for
32 min.
Let the cookies lose heat completely then serve them.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 15 mins
Total Time 45 mins

Nutritional Information:

Calories 821.8
Fat 30.3g
Cholesterol 44.2mg
Sodium 690.1mg
Carbohydrates 127.2g
Protein 12.4g

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

 APPLE CRISP
Ingredients
5 -6 apples, peeled and sliced
1/3 C. sugar
1 tsp cinnamon
1 C. flour
1/2 C. sugar
1 tsp baking powder
1/2 tsp salt
1 unbeaten egg
1/2 tsp cinnamon
1/3 C. butter, melted

Directions
Before you do anything, preheat the oven to 375 F.
Get a large mixing bowl: Toss in it the sugar with sliced apples and
cinnamon. Pour the mix in a greased baking pan.
Get a mixing bowl: Stir in it the flour with baking powder, egg, and
salt well. Spread the mix over the apple layers.
Top it with the melted butter and cinnamon. Place the pan in the oven
and let it cook for 42 min.
Once the time is up, serve your apple crisp with some ice cream.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 20 mins
Total Time 1 hr

Nutritional Information:

Calories 549.6
Fat 17.2g
Cholesterol 87.1mg
Sodium 537.5mg
Carbohydrates 98.0g
Protein 5.5g

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

 BROCCOLI FRIES
Ingredients
broccoli
butter
parmesan cheese, to taste

Directions
Bring a large salted pot of water to a boil. Cook in it the broccoli for 7
min.
Place the a large pan over medium heat.
Drain the broccoli from the water. Toss in a large mixing bowl with
the parmesan cheese.
Cook the broccoli florets in the hot oil for 3 to 5 min. Serve it warm
with your favorite dip.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 20 mins
Total Time 40 mins

Nutritional Information:

Calories 0.0
Fat 0.0g
Cholesterol 0.0mg
Sodium 0.0mg
Carbohydrates 0.0g
Protein 0.0g

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

 SLOPPY JOE'S CHICAGO
Ingredients
2 lbs ground beef
3 large onions, diced
2 large green peppers, diced
1/2 C. barbecue sauce
2 tbsp Worcestershire sauce
1 1/2 tsp mustard
1 tbsp sugar
3 tbsp vinegar
1 1/2 tsp salt
20 oz catsup

Directions
Place a large pot over medium heat. Cook in it the beef for 10 min
over medium high heat.
Discard the excess fat. Add to it the remaining ingredients and put on
the lid. Let them cook for 1 h 45 min over low heat.
Spoon the mix into buns then serve them hot.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 20 mins
Total Time 1 hr 20 mins

Nutritional Information:

Calories 367.2
Fat 77.1mg
Cholesterol 1489.1mg
Sodium 29.9g
Carbohydrates 23.5g
Protein 367.2

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

 DEVILED EGGS LOUISIANA
Ingredients
6 large hard-cooked eggs, peeled
3 tbsps. mayonnaise
1/2 tsp. Cajun seasoning, divided
lettuce leaf
2 tbsps. chopped parsley

Directions
Cut the eggs into two along the length.
Extract the egg yolks into a bowl; stir in Cajun seasoning and
mayonnaise and combine well.
Stuff the egg whites with the egg yolk mixture.
Cover with wrap and leave in the refrigerator for at least 35 minutes or
overnight prior to serving.
Lay the lettuce leaf on a platter and place the eggs on top.
Serve garnished with parsley.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 106.6
Fat 7.7g
Cholesterol 188.4mg
Sodium 114.9mg
Carbohydrates 2.4g
Protein 6.3g

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

 BBQ CHICKEN TOTS
Ingredients
1 egg
2 tbsp milk
4 C. barbecue potato chips, crushed
1/2 lb boneless skinless chicken breast, cut into 1 1/2 inch cubes
barbecue sauce

Directions
Before you do anything, preheat the oven to 400 F.
Mix the milk with egg in a shallow plate.
Spread the potato chips in a shallow plate.
Coat the chicken breasts with the eggs mix then cover them with the
potato chips.
Lay the chicken breasts on a cookie sheet. Cook them in the oven for
14 to 16 min then serve them warm.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 85.6
Fat 2.2g
Cholesterol 86.8mg
Sodium 58.1mg
Carbohydrates 0.4g
Protein 14.9g

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

 TERIYAKI WONTONS
Ingredients
1 -1 1/2 lb ground turkey
8 oz teriyaki sauce
4 oz water chestnuts, drained and diced
1 piece gingerroot, peeled and minced
8 oz hoisin sauce
12 oz wonton wrappers

Directions
Get a large mixing bowl: Combine in it the turkey with the teriyaki
sauce.
Add to them the chestnuts with gingerroot, a pinch of salt and pepper.
Mix them well to make the filling.
Divide the filling on the wonton wrappers and wrap them, using water
to seal the edges.
Place a large skillet over medium heat. Grease it with a cooking spray
or some oil. Cook in it the wrappers for 4 to 5 min on each side.
Serve your stuffed wrappers with hoisin sauce.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 20 mins
Total Time 52 mins

Nutritional Information:

Calories 411.8
Fat 8.4g
Cholesterol 66.0mg
Sodium 2473.5mg
Carbohydrates 60.2g
Protein 22.5g

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

 MESA DEVILED EGGS
Ingredients
6 large hard-boiled eggs
salt and black pepper
2 tbsps. real mayonnaise
1 tsp. prepared yellow mustard
2 diced gherkins
1 sliced jalapeno
paprika

Directions
Cool the eggs and remove the shells; cut into halves.
Separate the egg yolks from egg whites into a bowl.
With the use of a fork pound the yolk until partially smooth.
Stir in 2 tbsps. of Mayonnaise, gherkins, mustard, salt and jalapeno
and combine well.
Place the mixture into a sealable bag, secure the seal and nip off a
corner of the sealable bag.
Pour the mixture through the corner of the bag into egg whites.
Sprinkle paprika on top of the egg whites.
Refrigerate for 2 to 2 1/2 hours until chilled prior to serving.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 15 mins
Total Time 35 mins

Nutritional Information:

Calories 81.3
Fat 5.3g
Cholesterol 186.5mg
Sodium 261.1mg
Carbohydrates 1.3g
Protein 6.4g

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

 HOW TO MAKE A HOT DOG CHICAGO
STYLE
Ingredients
1 all-beef hot dog
1 poppy seed hot dog bun
1 tbsp yellow mustard
1 tbsp sweet green pickle relish
1 tbsp chopped onion
4 tomato wedges
1 dill pickle spear
2 sport peppers
1 dash celery salt

Directions
Place a large saucepan of water over medium heat and bring it to a
boil. Place a steamer on top and lay the hot dog in it. Let it cook for 3
min.
Lay the hot dog in the bun then top it with the yellow mustard, sweet
green pickle relish, onion, tomato wedges, pickle spear, sport peppers,
and celery salt.
Serve your hot dog right away.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 m
Cooking 5m
Total Time 15 m

Nutritional Information:

Calories 377 kcal

Fat 19.7 g
Carbohydrates 38g
Protein 12.4 g
Cholesterol 30 mg
Sodium 2387 mg

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

 FULL MACARONI SALAD
Ingredients
1 (8 ounce) package salad macaroni
1 C. small broccoli florets
3/4 C. diced Cheddar cheese
1/2 C. chopped green bell pepper
1/2 C. dill pickle relish, with juice
1 large dill pickle, chopped
1/2 C. chopped celery
1/2 C. sliced black olives
1/2 C. sliced green olives (optional)
1/4 C. chopped green onion
2 tbsps shredded carrot
1 tbsp chopped pimento peppers
1 C. light mayonnaise
1/4 C. prepared yellow mustard
1 tsp salt
1/2 tsp white sugar
1/4 tsp black pepper

Directions
Cook the pasta according to the directions on the package. Drain it.
Get a large mixing bowl: Toss in it the macaroni, broccoli, Cheddar
cheese, green pepper, pickle relish, dill pickle, celery, black olives,
green olives, green onion, carrot, and pimento.
Get a small mixing bowl: Whisk in it the mayonnaise, mustard, salt,
sugar, and black pepper to make the sauce.
Add the sauce to the salad and toss them to coat. Place it in the fridge
for at least 4 h then serve it.
Enjoy.
Servings per Recipe: 10
Timing Information:

Preparation 30 m
Cooking 10 m
Total Time 4 h 40 m

Nutritional Information:

Calories 197 kcal

Fat 7.4 g
Carbohydrates 26.8g
Protein 6.4 g
Cholesterol 10 mg
Sodium 1143 mg

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

 MARIA'S ITALIAN BEEF
Ingredients
5 lbs rump roast
2 (10 1/4 ounce) cans broth
1 (1 ounce) package Italian salad dressing mix
pepperoncini pepper
1 jar giardiniera
3 -5 sweet green peppers
1 loaf long thin French bread

Directions
Grease a crockpot with some butter. Stir in it the roast with your broth,
Italian dressing mix, pepperoncini, giardiniera, a pinch of salt and
pepper.
Put on the lid and cook them for 6 h on low. Flip the roast and cook
them another 6 h on low.
Once the time is up, flip the roast again and let it cook for another 6 h
on low.
Slice the sweet peppers into 1/8 inch slices and blanch them in some
hot water until they become tender. Drain them and place them aside.
Slice the bread into 6 inches slices and pull them open. Drain the roast
and shred it then spoon it into the bread pieces.
Drizzle over it some of sauce from the pot if you desire then serve
them hot.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 18 hrs 10 mins

Nutritional Information:

Calories 1519.3
Fat 58.9g
Cholesterol 340.2mg
Sodium 2052.1mg
Carbohydrates 119.8g
Protein 121.5g

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

 ITALIAN PIZZA MINIS
Ingredients
1 refrigerated thin pizza crust, or homemade
3 1/2 ounces pepperoni
1/2 C. buttermilk ranch dressing
3 green onions, chopped
1/2 C. mozzarella cheese, shredded
1 C. Monterey Jack cheese, shredded

Directions
Before you do anything, preheat the oven to 425 F.
Lay the dough on a working surface. Pour the ranch dressing all over
it. Top it with the pepperoni, green onions and cheese.
Roll the dough over the filling and place it on a baking pan. Cook the
pizza in the oven for 16 min then serve it warm.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 15 mins
Total Time 30 mins

Nutritional Information:

Calories 417.2
Fat 37.9g
Cholesterol 71.8mg
Sodium 974.1mg
Carbohydrates 3.3g
Protein 16.0g

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

 DEPAUL GLAZED MEATBALLS
Ingredients
Meatball
1 1/2 lbs hamburger
1/4 C. breadcrumbs
2 eggs
1 (1 1/4 ounce) packages onion soup mix
Glazed
1/2 C. brown sugar
1 (12 ounce) jars chili sauce
6 ounces water
1 (16 ounce) cans sauerkraut
1 (16 ounce) cans whole berry cranberry sauce

Directions
Before you do anything, preheat the oven to 350 F.
Get a large mixing bowl: Combine in it the meatballs ingredients.
Shape them into bite size meatballs.
Get a mixing bowl: Whisk in it the sauce ingredients.
Place the meatballs in a greased casserole dish and pour the sauce all
over them. Cook it in the oven for 1 h 35 min. Serve it hot.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 1 hr 40 mins

Nutritional Information:

Calories 535.0
Fat 15.5g
Cholesterol 146.9mg
Sodium 1923.7mg
Carbohydrates 69.0g
Protein 28.8g

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

 OATMEAL CHOCOLATE COOKIES
Ingredients
3 1/2 C. flour
3 tsps baking soda
1 tsp salt
1 C. butter
1 C. brown sugar
1 C. sugar
1 egg
1 tbsp milk
2 tsps vanilla
1 C. vegetable oil
1 1/2 C. Rice Krispies
1 1/2 C. oatmeal
12 ounces chocolate chips

Directions
Before you do anything, preheat the oven to 350 F.
Get a large mixing bowl: Stir in it the flour, baking soda, and salt.
Get a mixing bowl: Mix in it the butter, sugars and egg, milk, and
vanilla with an electric mixer until they become smooth.
Add to it the flour mix with the vegetable oil gradually while
alternating between them and mixing at the same time.
Fold the cereal, oatmeal and chocolate chips into the mixture. Use a
large spoon to place the mixture in the shape of mounds on a lined up
baking sheet.
Place the cookie in the oven and cook them for 9 to 11 min.
Once the time is up, allow the cookies to cool down completely then
serve them.
Enjoy.
Servings per Recipe: 24
Timing Information:

Preparation 35 mins
Total Time 45 mins

Nutritional Information:

Calories 379.9
Fat 21.7g
Cholesterol 28.1mg
Sodium 45.3g
Carbohydrates 3.6g
Protein 379.9

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

 PROVOLONE CHICKEN HOAGIES
Ingredients
8 chicken tenderloins
6 tbsps butter, softened
4 hoagie rolls, split
1/4 tsp oregano leaves
1/4 tsp fresh parsley, minced
12 slices hard salami
provolone cheese, halved lengthwise
1/2 C. pizza sauce
1/3 C. mushroom, fresh, diced, sautéed
1/4 tbsp black olives, chopped

Directions
Before you do anything, preheat the oven to 425 F.
Lay the tenderloins on a lined up cookie sheet. Cook it in the oven for
6 min. Flip them and cook them for another 6 min.
Smooth the butter over the rolls and top them with the minced parsley
and oregano. Lay over them the salami and cheese slices with
tenderloins.
Drizzle the pizza sauce over them followed by the mushroom slices
and olives.
Serve your hoagies with some extra toppings of your choice.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 20 mins
Total Time 30 mins

Nutritional Information:

Calories 439.8
Fat 28.3g
Cholesterol 73.1mg
Sodium 1074.6mg
Carbohydrates 33.5g
Protein 12.5g

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

 ALTERNATIVE HOT DOGS CHICAGO
STYLE
Ingredients
6 large leaves from one head romaine lettuce
6 turkey hot dogs
1/2 C. onion, Chopped fine
1/2 C. tomatoes, diced
1/2 C. pickle, diced
1/4 C. jalapeno, seeded and diced
4 tbsps Dijon mustard
3 ounces cheddar cheese
celery seed, topping

Directions
Place a large pan over medium heat. Grease it with a cooking spray.
Place in it the hot dogs and cook them until they are browned on all
sides.
Get a small mixing bowl: Toss in it the onion with tomato, pickles,
jalapeno, and a pinch of salt.
Place a hot dog over a lettuce leave followed by 3/4 tbsp of mustard
and 1/6 of the veggies mix. Sprinkle the cheese on top.
Repeat the process with the remaining ingredients. Serve your hot
dogs right away.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 15 mins

Nutritional Information:

Calories 181.7
Fat 14.8mg
Cholesterol 404.0mg
Sodium 24.1g
Carbohydrates 12.0g
Protein 181.7

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

 PICKLED EGG SALAD
Ingredients
2 (6 ounce) cans tuna
6 hard-boiled eggs
1/4 cup pickle relish
3/4 cup mayonnaise
1 small onion, chopped
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. dill weed

Directions
Smash the eggs with a fork.
Mix all the ingredients in a bowl and combine well.
Leave in the refrigerator.
Serve with crackers.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 45 mins
Total Time 55 mins

Nutritional Information:

Calories 268.1
Fat 12.2g
Cholesterol 312.0mg
Sodium 542.1mg
Carbohydrates 8.4g
Protein 29.6g

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

 ITALIAN STYLE GRILLED CHICKEN
Ingredients
5 -6 chicken parts, thighs
1/2 C. mild yellow mustard
1 C. Italian dressing
1/4 C. light brown sugar
2 -3 tbsps Lawry's Seasoned Salt
2 -3 tbsps black pepper
1/4 C. paprika

Directions
Before you do anything, preheat the grill and grease it.
Get a large mixing bowl: Combine all the ingredients except for the
chicken to make the rub.
Add the chicken pieces and toss them to coat.
Grill the chicken pieces for 10 to 15 min on each side or until they are
done to your liking. Serve them warm.
Enjoy.
Servings per Recipe: 5
Timing Information:

Preparation 15 mins
Total Time 50 mins

Nutritional Information:

Calories 337.0
Fat 21.9g
Cholesterol 44.0mg
Sodium 809.4mg
Carbohydrates 21.7g
Protein 15.9g

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

 CAJUN FRIES
Ingredients
1 1/2 lb of russet potatoes, peeled and cut into wedges
2 tbsp finely chopped parsley
2 tsps canola oil
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp ground red pepper
1/2 tsp dried thyme leaves, crushed
1/4 tsp black pepper

Directions
Before you do anything, preheat the oven to 400 F.
Get a large mixing bowl: Stir in it all the ingredients. Spread the
potato wedges on a lined up baking sheet.
Cook them in the oven for 25 min. turn the potato wedges over and
cook them for an extra 25 min. serve them hot.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 1 hr

Nutritional Information:

Calories 120.1
Fat 2.4g
Cholesterol 0.0mg
Sodium 8.9mg
Carbohydrates 22.6g
Protein 2.7g

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

 PLUM DIJON AND CHICKEN SALAD
Ingredients
mixed salad greens
3 medium plum tomatoes, thinly sliced
1 small red onion, thinly sliced
Cajun seasoning
2 chicken breast halves
1 tbsp vegetable oil
Dressing
1/4 C. Dijon mustard
2 tbsp olive oil
2 tbsp wine vinegar
2 tbsp honey
salt and pepper

Directions
Get a large mixing bowl: Mix in it the lettuce, tomatoes and onion.
Season the chicken breast with the Cajun seasoning.
Place a large pan over medium heat. Heat 1 tbsp of oil in it. Cook in i
the chicken breast for 5 min on each side.
Slice it and serve it over the veggies mix. Serve your salad right away.
For the dressing combine the dressing ingredients, before beginning
the recipe and let the mix sit until room temperature.
Enjoy the salad with the dressing.
Servings per Recipe: 2
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 419.5
Fat 28.4g
Cholesterol 46.4mg
Sodium 406.1mg
Carbohydrates 25.8g
Protein 17.7g

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

 LOUISIANA GARLIC BREAD
Ingredients
4 French rolls
1/2 lb butter
6 -8 garlic cloves, minced
1/2 C. parmesan cheese, grated
1/4 C. cajun seasoning

Directions
Before you do anything, preheat the oven to 400 F.
Place a small saucepan over medium heat. Stir in it the butter until it
melts.
Add the garlic and cook it for 20 sec. Turn off the heat.
Slice the bread into half lengthwise. Slice it into 1 inch stripes. Coat
the bread stripes with the melted butter garlic mix.
Lay them on a lined up baking pan. Top them with the parmesan
cheese. Place the pan in the oven and let them cook for 16 min.
Top your garlic bread with the Cajun seasoning then serve it.
Enjoy.
Servings per Recipe: 10
Timing Information:

Preparation 15 mins
Total Time 30 mins

Nutritional Information:

Calories 229.0
Fat 20.5g
Cholesterol 53.2mg
Sodium 315.9mg
Carbohydrates 8.4g
Protein 3.5g

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

 SOUTHERN CAJUN CORN
Ingredients
1/4 C. butter, melted
1 tbsp cajun seasoning
2 -3 drops red pepper sauce
6 ears corn

Directions
Before you do anything, preheat the grill and grease it.
Get a small mixing bowl: Combine in it the butter, seasoning, and red
pepper sauce. Coat the ears of corn with the mixture.
Place the corn ears on the grill and cook them for 24 min while turning
them often. Serve them warm.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 5 mins
Total Time 25 mins

Nutritional Information:

Calories 195.2
Fat 9.1g
Cholesterol 20.3mg
Sodium 75.1mg
Carbohydrates 29.6g
Protein 4.0g

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

 BLACK TUNA CREOLE
Ingredients
2 lbs tuna
3 -4 tbsp blackening seasoning
1/4 C. olive oil
1/2 C. sour cream
1/2 C. mayonnaise
1 1/2 tbsp spicy mustard
1 lemon, juice of
2 tbsp horseradish
1/4 tsp paprika

Directions
Place a heavy saucepan over medium heat: Combine in it the Cajun
sauce ingredients. Cook them until they start boiling.
Slice the tuna into small pieces. Toss them with the blackening
seasoning in a mixing bowl.
Place a large skillet over medium heat. Heat the oil in it. Cook in it the
tuna pieces for 3 to 5 min on each side.
Serve them warm with the Cajun sauce.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 421.6
Fat 27.1g
Cholesterol 70.9mg
Sodium 266.3mg
Carbohydrates 7.0g
Protein 36.2g

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

 SPICY SIRLOIN BURGERS
Ingredients
1 1/4 lbs ground sirloin
1/2 tsp hot sauce
1/2 C. diced white onion
2 tsps ketchup
1 tbsp Cajun seasoning
1 tsp Cajun seasoning
1 tsp Worcestershire sauce
1/2 C. mayonnaise
4 slices cheddar cheese
4 hamburger buns
4 lettuce leaves

Directions
Before you do anything, preheat the grill and grease it.
Get a large mixing bowl: Mix in it the beef, hot sauce, onion, ketchup,
1 tbsp Cajun seasoning, Worcestershire, salt and pepper.
Shape the mix into 4 burgers. Place them on the grill and cook them
for 6 min on each side.
Get a small mixing bowl: Whisk in it the mayonnaise with Cajun
seasoning. Spread the mix on the inside of the buns.
Place in them the hot burgers followed cheese and lettuce. Serve them
warm.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 609.5
Fat 35.1g
Cholesterol 129.1mg
Sodium 746.3mg
Carbohydrates 31.5g
Protein 40.1g

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

 SMOKED CHICKEN BURGERS
Ingredients
4 skinless chicken breasts
2 tbsp olive oil
4 slices turkey bacon
2 avocados, sliced
4 ciabatta rolls, halved and toasted
4 slices cheese
1 large bunch baby spinach leaves
mayonnaise, to serve
Spice Mix
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp paprika

Directions
Get a large mixing bowl: Combine in it the Cajun seasoning with a
pinch of salt and pepper.
Place the chicken breasts between to wax sheets. Press them with a
kitchen hammer until they become 1/4 inch thick. Coat them with the
Cajun seasoning.
Place a large skillet over medium heat. Heat the oil in it. Cook in it the
chicken breasts for 5 to 7 min on each side.
Drain the chicken breasts and place them aside. Cook the bacon in the
same pan until it become crisp. Drain it and place it aside.
Spread the mayonnaise over the bottom buns. Lay over them the
spinach followed by bacon, chicken, and avocado.
Lay the cheese on top followed by the bottom buns. Serve them right
away.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 20 mins
Total Time 35 mins

Nutritional Information:

Calories 735.2
Fat 45.6g
Cholesterol 196.1mg
Sodium 1018.5mg
Carbohydrates 15.7g
Protein 66.9g

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

 TABASCO TUNA SALAD
Ingredients
3 eggs, hard boiled, chopped fine
2 tbsp dill relish
2 tsps mustard
2 tbsp Miracle Whip
1 tsp Tabasco
1 (6 1/2 oz.) cans tuna, drained

Directions
Get a large mixing bowl: Stir in it the dill with eggs. Stir in the relish
with whip, mustard and tabasco sauce. Mix them well.
Stir the tuna into the salad. Serve it right away.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 98.8
Fat 4.9g
Cholesterol 106.0mg
Sodium 151.0mg
Carbohydrates 2.6g
Protein 10.3g

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

 SAVORY POPCORN
Ingredients
1/4 C. butter, melted
2 1/2 quarts popped popcorn
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
cayenne pepper
salt

Directions
Before you do anything, preheat the oven to 300 F.
Get a large mixing bowl: Stir in it the melted butter with popcorn.
Get a small mixing bowl: Mix in it the paprika, garlic powder, onion
powder, cayenne pepper and salt. Add it to the popcorn and mix them.
Transfer the popcorn to a line up baking sheet. Cook it in the oven for
11 min. serve it warm.
Place a large pan over medium heat.
Enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 81.2
Fat 5.5g
Cholesterol 13.5mg
Sodium 37.2mg
Carbohydrates 7.2g
Protein 1.2g

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

 SWEET CAJUN CHICKEN BREASTS
Ingredients
4 chicken breasts, boneless and skinless
2 tbsp brown sugar
2 tbsp Cajun seasoning
salt

Directions
Before you do anything, preheat the grill and grease it.
Get a mixing bowl: Mix in it the Cajun seasoning with brown sugar.
Place the chicken breasts between two wax sheets. Press them with a
kitchen hammer until they become 1/2 inch thick.
Coat the chicken breasts with the sugar mix. Place them on the grill
and cover them. Cook them for 5 min on each side.
Allow the chicken breasts to rest for 2 min then serve them.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 18 mins

Nutritional Information:

Calories 275.6
Fat 13.4g
Cholesterol 92.8mg
Sodium 93.2mg
Carbohydrates 6.7g
Protein 30.2g

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

 CAJUN HALIBUT
Ingredients
1 tbsp paprika
3/4 tsp garlic powder
1 tsp dried thyme
1/4 tsp salt
1/4 tsp fresh ground black pepper
1 pinch cayenne pepper
2 tsp olive oil
2 halibut fillets
lemon wedge

Directions
Before you do anything, preheat the grill and grease it.
Get a large mixing bowl: Mix in it the paprika, garlic powder, thyme,
salt, black pepper, cayenne pepper and oil.
Coat the halibut fillets with the paste mix. Place them in a roasting pan
and cover them with a piece of plastic wrap.
Place the halibut fillets on the grill and cook them for 4 to 6 min on
each side. Serve them warm.
Enjoy.
Servings per Recipe: 2
Timing Information:

Preparation 5 mins
Total Time 15 mins

Nutritional Information:

Calories 409.0
Fat 10.1g
Cholesterol 190.8mg
Sodium 555.0mg
Carbohydrates 3.3g
Protein 72.4g

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

 CAJUN PEAS
Ingredients
1 tbsp butter
1/2 C. grated onion
1/4 C. grated celery
1 3/4 tsp salt
1/4 tsp pepper
cayenne pepper, to taste
2 (14 oz) cans baby peas
1/2 C. cold water
1/2 tsp cornstarch
1 piece pimiento, diced

Directions
Place a large pot over medium heat. Heat in it the butter until it melts.
Cook in it the seasonings with celery and onion for 4 min.
Stir in the peas and cook them for 1 minute.
Get a small mixing bowl: Whisk in it the cornstarch with water. Add
them to the pot and mix them well.
Let them cook for 12 min while stirring them often. Serve your salad
warm.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 98.4
Fat 1.8g
Cholesterol 3.8mg
Sodium 529.7mg
Carbohydrates 15.5g
Protein 5.5g

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

 FULL CREOLE CORNBREAD
Ingredients
2 C. yellow cornmeal
1 tsp salt
1 tsp baking soda
6 eggs
2 medium onions, chopped
1/2 C. jalapeno pepper, sliced & chopped
16 oz cheddar cheese, grated
2/3 C. oil
2 (16 oz) cans cream-style corn
2 lbs crawfish tails, lightly rinsed

Directions
Before you do anything, preheat the oven to 375 F.
Get a large mixing bowl: Stir in it the cornmeal, salt and soda.
Get another bowl: Mix in it the crawfish, peppers, onions, cheese, oil
and corn with eggs. Add the cornmeal mix and combine them well.
Pour the batter into a greased baking pan. Place it in the oven and bake
them for 1 h. serve your sea loaf warm.
Enjoy.
Servings per Recipe: 12
Timing Information:

Preparation 10 mins
Total Time 1 hr 5 mins

Nutritional Information:

Calories 486.3
Fat 28.8g
Cholesterol 213.6mg
Sodium 839.7mg
Carbohydrates 31.9g
Protein 26.9g

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

 CAJUN LUNCH SPECIAL
(MONTEREY SPINACH CHICKEN)
Ingredients
1 1/2 lbs chicken breast halves, boneless and skinless
4 oz Monterey jack pepper cheese, sliced into thin 1/4 inch slices
1 tbsp breadcrumbs
1/2 tbsp cajun seasoning
1/2 C. spinach, cooked, frozen
salt, to taste
pepper, to taste

Directions
Before you do anything, preheat the oven to 350 F.
Place the chicken breasts on a cutting board. Use a sharp knife to cut
in them 7 (3/4) inch wide slits.
Get a small mixing bowl: Stir in it the Cajun seasoning with
breadcrumbs.
Stuff the slits in the chicken breasts with spinach cheese slices then
top them with the bread crumbs mix.
Cut to large pieces of foil and grease them with a cooking spray. Place
a chicken breast in the middle of each sheet.
Crumble the sheet around them to make it look like a boat. Place them
on a baking sheet.
Place the sheet in the oven and cook them for 32 min. Serve them
warm.
Enjoy.
Servings per Recipe: 3
Timing Information:

Preparation 10 mins
Total Time 40 mins

Nutritional Information:

Calories 551.5
Fat 32.7g
Cholesterol 178.9mg
Sodium 384.5mg
Carbohydrates 3.8g
Protein 57.3g

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

 CRUNCHY CAJUN CHICKEN TENDERS
Ingredients
1 C. cornmeal
2 tsp chili powder
1 tsp dried oregano
1 tsp salt
1/4 tsp pepper
2 large eggs
1 lb chicken tenders
6 tbsp vegetable oil

Directions
Get a shallow mixing bowl: Stir in it the cornmeal, chili powder,
oregano, 1 tsp salt and 1/4 tsp pepper.
Get a mixing bowl: Whisk in it the eggs.
Dip the chicken tenders in the eggs, coat them with the cornmeal mix,
dip them again the eggs and coat them with the cornmeal mix.
Place a pan over medium heat. Heat 1/4 C. of oil in it. Cook in it the
chicken tenders in batches until they become golden brown.
Serve your chicken tenders with your favorite dip.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 25 mins
Total Time 40 mins

Nutritional Information:

Calories 460.7
Fat 27.0g
Cholesterol 165.6mg
Sodium 781.4mg
Carbohydrates 24.5g
Protein 29.9g

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

 BUTTERMILK PAPRIKA 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.
Servings per Recipe: 8
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.

 KANSAS STYLE FRIED CHICKEN
CUTLETS

Ingredients
3 C. cold water
1/4 C. kosher salt
1/4 C. honey
4 boneless skinless chicken breast halves
1/4 C. buttermilk
1 C. all-purpose flour
1 tsp black pepper
1/2 tsp garlic salt
1/2 tsp onion salt
cayenne pepper to taste
vegetable oil for frying

Directions
In a large bowl, add the water, honey and salt and mix till the honey is
dissolved.
Add the chicken breast halves and coat with the honey mixture
generously and place a heavy plate over the chicken to submerge it
completely.
Cover and refrigerate everything to marinate for about 1 hour.
Remove the chicken breast halves from the marinade and pat it dry
with a paper towel and transfer the meat to a bowl.
Add the buttermilk and keep it aside for about 15 minutes.
In a shallow dish, place the flour, onion salt, garlic salt, cayenne
pepper, salt and black pepper.
Coat the chicken breast halves with the flour mixture evenly and
arrange everything on a wire rack for about 15 minutes.
In a large skillet, heat the oil to 350 degrees F and fry the chicken
breast halves for about 15-20 minutes.
Transfer the chicken onto paper towel lined plates to drain.
Servings per Recipe: 4
Timing Information:

Preparation 10 m
Cooking 15 m
Total Time 1 h 45 m

Nutritional Information:

Calories 481 kcal

Fat 21.5 g
Carbohydrates 49.4g
Protein 22.8 g
Cholesterol 65 mg
Sodium 6378 mg

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

 APPENDIX 1: SPICE MIXES
CAJUN SEASONING
Ingredients
5 tbsp paprika
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp ground red pepper
1 tbsp white pepper
1 tbsp thyme
1 tbsp oregano
1 tsp salt
1 tsp chili powder
1 tsp onion powder

Directions
Get a small mixing bowl: Mix in it all the ingredients. Place it in the
storing jar then use it whenever your desire.
Enjoy.
Servings per Recipe: 12
Timing Information:

Preparation 5 mins
Total Time 10 mins

Nutritional Information:

Calories 19.5
Fat 0.5g
Cholesterol 0.0mg
Sodium 200.8mg
Carbohydrates 4.0g
Protein 0.9g

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

 CREOLE SEASONING

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.
Servings per Recipe: 20
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.

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