Global Cuisine

Stir-fried chicken with fresh basil, chili, and garlic, served with jasmine rice. Ingredients (Serves 4-6) - 2 lbs boneless, skinless chicken thighs, chopped - 6-8 cloves garlic, minced - 4-6 Thai chilies, finely chopped (adjust to spice preference) - 1 large bunch fresh Thai basil leaves - 4 tbsp vegetable oil - 4 tbsp oyster sauce - 3 tbsp soy sauce - 2 tbsp fish sauce - 2 tsp sugar - Jasmine rice for serving Sauce - Combine oyster sauce, soy sauce, fish sauce, and sugar in a small bowl Instructions 1. Heat oil in a large wok or skillet over high heat 2. Add garlic and chilies, stir-fry 30 seconds 3. Add chicken, cook 5-7 minutes until browned 4. Pour in sauce, stir-fry 2-3 minutes 5. Add basil leaves, cook until wilted 6. Serve hot over jasmine rice Scaling Tips: - Increase ingredients proportionally - Use larger wok or cook in batches - Maintain high heat for best flavor Spice Level Adjustment - Fewer chilies = mild - More chilies = extra spicy - **Serving Size:** approx 1 cup (250g) - **Serves:** 4-6 people **Total Ingredient Cost:** $16-19.50 **Cost per Serving:** $3-4 Pricing Suggestions: - Home Cooking: $4-5/serving - Meal Prep Service: $8-10/serving - Restaurant Pricing: $12-15/serving EstNutritional Facts (Per Serving) - **Calories:** 320-380 - **Protein:** 28-32g - **Fat:** 18 Sodium Content: Per Serving: 600-750 mg Percentage of Daily Recommended Intake: 25-32% Sodium Reduction Tips: Use low-sodium soy sauce Reduce added salt Limit additional condiments

Ingredients (Serves 4-6) - 2 cups Arborio rice - 6 cups chicken or vegetable broth - 1 medium onion, finely chopped - 4 tbsp butter - 1/2 cup dry white wine - 1 cup freshly grated Parmesan - 2 tbsp fresh parsley, chopped - Salt and pepper to taste Sauce - Warm broth in separate pot - Mix wine, butter, and Parmesan separately Instructions 1. Sauté onions in butter until translucent 2. Add rice, toast 2-3 minutes 3. Pour wine, stir until absorbed 4. Add broth gradually, stirring constantly 5. Cook 18-22 minutes until creamy 6. Finish with Parmesan and parsley Nutrition Per Serving - **Calories:** 380-420 - **Protein:** 12-15g - **Fat:** 22-25g - **Carbohydrates:** 35-40g - **Sodium:** 550-650 mg Cost Breakdown - Arborio rice: $4-5 - Broth: $2-3 - Cheese: $3-4 - Other ingredients: $2-3 **Total Cost:** $11-15 **Cost per Serving:** $2.75-3.75

Moroccan Lamb Tagine with Apricots and Almonds Ingredients (Serves 4-6) - 2.5 lbs lamb shoulder, cubed - 1 cup dried apricots - 1/2 cup whole almonds - 2 onions, chopped - 4 garlic cloves, minced - Spice Blend: * 2 tbsp ras el hanout * 1 tsp ground cinnamon * 1 tsp ground cumin * Salt and pepper Spice Marinade - Mix lamb with spices - Marinate 2-4 hours Instructions 1. Brown lamb in heavy pot 2. Add onions, garlic, spices 3. Add broth, simmer 2-3 hours 4. Add apricots last 30 minutes 5. Garnish with toasted almonds 6. Serve over couscous Nutrition Per Serving - **Calories:** 450-500 - **Protein:** 35-40g - **Fat:** 28-32g - **Carbohydrates:** 20-25g - **Sodium:** 480-580 mg Cost Breakdown - Lamb: $15-18 - Spices: $3-4 - Apricots/Almonds: $4-5 - Other ingredients: $3-4 **Total Cost:** $25-31 **Cost per Serving:** $5-6.50

Ingredients (Serves 4-6) Crust - 2 large cauliflower heads (about 4-5 cups riced) - 3 large eggs - 2 cups shredded mozzarella cheese - 1/2 cup grated Parmesan cheese - 2 tbsp almond flour - 2 tsp dried oregano - 1 tsp garlic powder - 1 tsp salt - 1/2 tsp black pepper Toppings - 2 cups shredded mozzarella cheese - 40-50 pepperoni slices - 2 tbsp fresh chopped basil (optional) Cooking Instructions 1. Cauliflower Preparation - Remove cauliflower stems - Pulse florets in food processor until rice-like texture - Microwave riced cauliflower 5-6 minutes - Cool 10 minutes - Squeeze out moisture using cheesecloth or clean kitchen towel (crucial for crispy crust) 2. Crust Making - Preheat oven to 425°F - Mix dried cauliflower with eggs, cheeses, almond flour, herbs - Spread on parchment-lined baking sheet - Create thin, even circular crust (1/4 inch thick) - Bake 20-25 minutes until golden brown and firm 3. Topping & Final Baking - Spread mozzarella evenly - Arrange pepperoni slices - Bake additional 8-10 minutes until cheese bubbles - Garnish with fresh basil Nutrition Information (Per Serving, 6 servings) - **Calories**: 285 - **Total Fat**: 22g - **Protein**: 18g - **Net Carbs**: 4g - **Sodium**: 520mg - **Cholesterol**: 135mg Ingredient Cost Breakdown - Cauliflower: $3.50 - Eggs: $1.20 - Mozzarella Cheese: $4.00 - Parmesan Cheese: $1.50 - Pepperoni: $2.75 - Herbs/Spices: $0.50 - Almond Flour: $1.25 **Total Recipe Cost**: $14.70

Ingredients (Serves 4-6) - 2 cups quinoa - 4 cups water - 1 cucumber, diced - 2 cups cherry tomatoes, halved - 1 cup Kalamata olives, chopped - 1 cup crumbled feta cheese - 1/2 cup red onion, finely chopped - 1/4 cup fresh parsley, chopped Dressing - 1/4 cup extra virgin olive oil - 3 tbsp lemon juice - 2 garlic cloves, minced - 1 tsp dried oregano - Salt and pepper to taste Instructions 1. Rinse quinoa, cook in water 15-20 minutes 2. Cool quinoa completely 3. Mix vegetables, feta, herbs 4. Whisk dressing ingredients 5. Combine quinoa, vegetables, dressing 6. Chill 30 minutes before serving Nutrition Per Serving - **Calories:** 320-380 - **Protein:** 12-15g - **Fat:** 22-25g - **Carbohydrates:** 25-30g - **Sodium:** 450-550 mg Cost Breakdown - Quinoa: $3-4 - Vegetables: $4-5 - Feta: $3-4 - Olive oil/herbs: $2-3 **Total Cost:** $12-16 **Cost per Serving:** $3-4

Ingredients (Serves 4-6) - 2 lbs sirloin steak, sliced thin - 3 bell peppers (mixed colors), sliced - 2 broccoli heads, cut into florets - 3 tbsp coconut oil - 4 garlic cloves, minced - 2 tbsp ginger, minced Paleo Sauce - 1/4 cup coconut aminos - 2 tbsp apple cider vinegar - 1 tbsp sesame oil - Red pepper flakes (optional) Instructions 1. Slice beef against grain 2. Heat coconut oil, sear beef quickly 3. Remove beef, stir-fry vegetables 4. Add garlic, ginger 5. Return beef, add sauce 6. Cook 2-3 minutes 7. Serve immediately Nutrition Per Serving - **Calories:** 380-420 - **Protein:** 35-40g - **Fat:** 22-26g - **Carbohydrates:** 10-15g - **Sodium:** 380-480 mg Cost Breakdown - Sirloin steak: $16-20 - Vegetables: $4-5 - Sauce ingredients: $2-3 **Total Cost:** $22-28 **Cost per Serving:** $4.50-5.50

Ingredients (Serves 4-6) - 2 cups Spanish short-grain rice - 4 cups seafood or chicken stock - 1 lb mixed seafood (shrimp, mussels, calamari) - 1 lb chicken thighs, cubed - 1 large onion, diced - 2 red bell peppers, sliced - 3 garlic cloves, minced - 1 tsp saffron threads - 1/4 cup olive oil - 1 cup frozen peas - Lemon wedges for serving Cooking Instructions 1. Bloom saffron in warm stock 2. Sear chicken, set aside 3. Sauté vegetables in paella pan 4. Add rice, toast lightly 5. Pour stock, arrange seafood 6. Cook 20-25 minutes without stirring 7. Let rest 10 minutes before serving Nutrition Per Serving - **Calories:** 420-480 - **Protein:** 30-35g - **Fat:** 22-26g - **Carbohydrates:** 30-35g - **Sodium:** 550-650 mg Cost Breakdown - Seafood: $15-18 - Chicken: $5-6 - Rice/Spices: $4-5 - Vegetables: $3-4 **Total Cost:** $27-33 **Cost per Serving:** $5.50-6.50

Tender pork ribs glazed with a smoky barbecue sauce, served with coleslaw. Ingredients (Serves 4-6) - 4-5 lbs pork baby back ribs - Dry Rub: * 3 tbsp brown sugar * 2 tbsp paprika * 1 tbsp garlic powder * 1 tbsp black pepper BBQ Sauce - 1 cup ketchup - 1/4 cup apple cider vinegar - 3 tbsp brown sugar - 2 tbsp Worcestershire sauce Instructions 1. Apply dry rub, refrigerate 2 hours 2. Slow cook at 275°F for 3-4 hours 3. Brush with BBQ sauce 4. Finish on grill 10-15 minutes 5. Rest 15 minutes before serving Nutrition Per Serving - **Calories:** 480-520 - **Protein:** 35-40g - **Fat:** 32-36g - **Carbohydrates:** 15-20g - **Sodium:** 580-680 mg Cost Breakdown - Pork ribs: $18-22 - Spices/Sauce: $3-4 - Misc ingredients: $2-3 **Total Cost:** $23-29 **Cost per Serving:** $4.50-5.50

Rich and creamy chocolate dessert topped with whipped cream and berries. Ingredients (Serves 4-6) - 8 oz dark chocolate - 4 large eggs - 1/4 cup sugar - 1 cup heavy cream - 1 tsp vanilla extract Topping - Whipped cream - Fresh mixed berries Instructions 1. Melt chocolate, cool slightly 2. Separate egg whites and yolks 3. Whip egg whites with sugar 4. Fold chocolate into egg whites 5. Whip cream, fold gently 6. Chill 2-3 hours 7. Top with cream and berries Nutrition Per Serving - **Calories:** 320-380 - **Protein:** 6-8g - **Fat:** 25-30g - **Carbohydrates:** 20-25g - **Sodium:** 80-120 mg Cost Breakdown - Chocolate: $4-5 - Eggs/Cream: $3-4 - Berries: $3-4 **Total Cost:** $10-13 **Cost per Serving:** $2-2.50

Ingredients (Makes 4-6 popsicles): - 1 cup fresh cherries, pitted and halved - 1 cup fresh strawberries, hulled and halved - 1 cup plain Greek yogurt - 2 tbsp honey - 1 tsp vanilla extract Instructions: 1. In a blender, puree the cherries and strawberries until smooth. 2. In a small bowl, mix the yogurt, honey, and vanilla. 3. Layer the fruit puree and yogurt mixture into popsicle molds. 4. Freeze 4-6 hours until solid. Run under warm water to release. Nutrition (per popsicle): - Calories: 90-110 - Protein: 4-5g - Carbs: 15-17g - Fat: 2-3g - Sodium: 20-30mg Cost: $7-9 total, $1.50-2 per popsicle