1. .

420COUS COUS
2. PASTA
3. MASH & VEGES
4. MASH AND SWEET POTATO
5. SWEET POTATO & FISH
6. CHICKEN & VEGES
7. SALMON & VEGES
8. SPHAGETTI & VEGES
9. TUNA
10. MEATBALLS AND CHICKEN, WITH MASHED POTATO
11. YOGURT & ROTI
12. HASHBROWNS
13. CHapati
14. Kofta
15. Noodles
16. Polenta
17. Ravioli
18.


Rice Crepes)

Ingredients
Plain rice - 1 cup
Beaten rice (Poha, Aval) - 2 tsp
Oil - for making dosa
Method
1. Soak the rice and poha together after washing properly for one hour.
2. Grind to a smooth paste. The consistency should be watery.
3. Heat a non stick tava, apply some oil on tava and wipe it with a cloth.
4. Pour one laddle of dosa atta (batter) in the middle of the tava. It will spread to some extend on its own.
Slightly twist the tava.
5. Pour one teaspoon oil. Cover and cook for two minutes. It will start leaving the sides of the tava.
6. Remove it by folding half and then quarter as shown in picture. serve hot with jatpat chutney or any


2 -3 lbs meaty chicken pieces (we like thighs)
2/3 cup Bisquick reduced-fat baking mix
1 1/2 teaspoons paprika
1 teaspoon salt
1/4 teaspoon pepper
1 tablespoon butter
Directions:
1. 1
Place butter in 13x9 pan. Preheat oven to 425F and place pan and butter in oven while it's preheating.
2. 2
Combine Bisquick, paprika, salt, and pepper in a large resealable bag.
3. 3
Skin chicken, if desired. Rinse each piece under cold water. Then place in bag, one or two pieces at a time, and shake to coat well.
4. 4
When butter is melted in pan (pan should be hot), place meat in pan, meaty sides down.
5. 5
Bake 35 minutes; turn pieces over and bake an additional 10-15 minutes or until internal temperature reaches 160F.
6. 6
Excellent with mashed potatoes, biscuits, and green beans
2 cups grilled boneless skinless chicken breasts (I marinade mine in 1 T oil, 2 cloves garlic, 1 t cumin, and the juice of one lime)
2 cups monterey jack cheese or 2 cups Mexican blend cheese, shredded
1 (15 ounce) can drained black beans
2 cups frozen sweet corn (unthawed and drained of liquid)
1/2 chopped sweet red pepper
4 -5 diced green onions
2 minced fresh garlic cloves
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon chili powder
1 teaspoon cumin (can put 1/2 t more if desired)
1 (16 ounce) package egg roll wraps
oil (for frying)
Directions:
1. 1
Chop the chicken into small dices.
2. 2
Mix all ingredients together.
3. 3
Moisten the edges of an eggroll wrap and put approx 2 tablespoons of filling in the middle.
4. 4
Fold like you would an eggroll (directions and picture are usually on the eggroll wrapper container).
5. 5
Make sure the flap is sealed to keep the filling inside.
6. 6
Heat oil to 350F and cook just until golden browned (approximately 3-5 minutes).
7. 7
Cut diagonally and serve with guacamole and sour cream
Ingredients:
Servings:

4

Units: US | Metric
1 medium about 300g orange sweet potato, peeled, coarsely chopped
1 (425 g) can tuna in water, drained
2 eggs, lightly whisked
25 g dried breadcrumbs (packaged)
1 -2 tablespoon fresh parsley, chopped
salt & freshly ground black pepper
1 tablespoon olive oil
Directions:
1. 1
Steam the kumera in the microwave until tender.
2. 2
Drain and refresh under cold running water. Transfer to a large bowl.
3. 3
Use a potato masher or fork to mash the sweet potato until coarsely mashed. Add the tuna, egg,
parsley and breadcrumbs, and stir until well combined. Season with salt and pepper.
4. 4
Divide the tuna mixture into 8 equal portions.
5. 5
Use wet hands to shape portions into 8cm patties.
6. 6
Heat oil in a large non-stick frying pan over medium-high heat.
7. 7
Add the patties and cook for 3-4 minutes each side or until golden brown. Remove from heat.
8. 8
Divide among serving plates and season with salt and pepper.
9. 9
Serve with lemon wedges, fries and a garden salad
1/4 cup reduced-calorie mayonnaise
1 teaspoon Dijon mustard
2 teaspoons grated lemon zest
1/2 teaspoon salt
4 drops hot pepper sauce
1 (3 1/2 lb) chicken, cut into eighths, skin removed
3/4 cup corn flake crumbs
Directions:
1. 1
Preheat oven to 375 degrees.Spray a large shallow baking pan with non stick spray.
2. 2
Whisk together the first five ingredients in a large bowl,then add the chicken,tossing to coat.
3. 3
Put the cornflake crumbs into a large ziplock bag,and add the chicken one piece at a time,shaking to coat.
4. 4
Place the chicken in the baking pan,spray the top of the chicken lightly with nonstick spray.Bake until golden brown and cooked
through (do not turn),about 45 minutes.
Ingredients:
Serves: 4
Yield:

1

pan
Units: US | Metric
2 cups flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon salt
1/4 cup shortening
1 cup buttermilk (if out of buttermilk,just add a tablespoon of vinegar to cup of milk and mix,works
fine)
Directions:
1. 1
Mix flour, baking powder, baking soda, and salt.
2. 2
Cut in shortening.
3. 3
Add buttermilk; mix well.
4. 4
As told in recipe, look for a texture like "velvet". If sticky, dust with flour and work till smooth as
velvet and either roll out by hand or on a floured surface -inch thick and cut.
5. 5
Bake at 450F for 15-25 minutes on a lightly sprayed pan. Depending on oven, just make it
golden brown. (Brush tops of biscuits with butter when you take them out of oven for a nice finish
and taste).
kind of chutney.



LUNCH

1. RICE, BEANS , SPINACH
2. RICE, BEANS PUMPKIN
3. SAWINE
4. VEGES SOUP NOODLES
5. CHICKEN SOUP, VEGES, NOODLES
6. BREAD PUDDING
7. CREAM CHEESE
8. QUICHE
9. CARROT,APPLE
10. 7 CHEESE
11. CUSTARD
12. DUMPLINGS-+
13. PUDDING
14. RISSOTTO
15. MFFIN
16. CASSEROLE
17. QUESIDAS
18. TOAST & APPLE BUTTER
19.
MEA

BREAKFAST
1. APPLE,OATS
2. PEAR OATS
3. YOGURT FRUIT
4. PANACKE
5. CHERIOS
6. SMOOTHIE
7.