Easy Spaghetti & Shrimp in a Spicy Tomato Sauce - Pasta con Salsa de Tomate, Gambas


Although pasta did not originate in Spain, spaghetti and various kinds of pasta are enjoyed all over Spain. This dish of Spaghetti with Shrimp in a Spicy Tomato Sauce combines typical Spanish ingredients – tomatoes, onions, lots of garlic and smoked Spanish paprika. It is tasty and quick to prepare!
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients:
1/4 cup virgin Spanish olive oil
2 medium-size yellow onions
4 cloves garlic
1 24 oz can crushed tomatoes
1/2 red bell pepper
1 tsp Spanish smoked paprika
1 lb. shrimp 20-25 count, peeled
1/2 lb. spaghetti or wide noodles
Preparation:

This Spaghetti with Shrimp in a Spicy Tomato Sauce recipe serves 4.

Slice the onions in very thin rings. Peel and slice garlic cloves.

Pour about half of the olive oil into a large frying pan and heat on medium. Once hot enough, sauté the red pepper, onion and garlic slices in the pan. Once the onions are translucent, add the can of crushed tomatoes. Sprinkle in the paprika. Stir and cook on medium-low.

While sauce is simmering, boil water for pasta in a large pot. When water boils, add pasta and cook until it is “al dente.”

In a separate frying pan, pour the rest of the olive oil and heat on medium. When hot, add the shrimp and cook for 4-5 minutes until the shrimp turns pink.

Add the shrimp to the frying pan with the tomato sauce. Mix and cook sauce for another 3-4 minutes.

Plate the spaghetti and ladle sauce on top of each serving.
By Lisa & Tony Sierra

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Easy Fish with Onion Sauce Recipe - Pescado Frito con Salsa


Fish with Onion Sauce is lightly fried fish that is delicious with a tangy onion sauce. This dish is can be made with any white fish that does not have a strong flavor and will not crumble when fried. Fish you can use are Red Snapper or Tilapia, which you can buy in your local supermarket.
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:
2 lbs red snapper fillets or other white fish (see above)
2 medium yellow onions, chopped into 1/4- inch chunks
flour for breading fish
1/3 cup red wine vinegar
1 whole bay leaf
½1/2 cup olive oil
salt and pepper to taste
Preparation:

This Fish with Onion Sauce Recipe makes 4 servings.

Rinse fish and pat dry with a paper towel. Cover a large dinner plate with flour about ½ inch deep. Heat approximately 4 tbsp. oil over medium high heat in a large, open skillet or frying pan with a heavy bottom. Cut fish into 3 in. x 3 in. pieces.

Cover the fish in the flour on both sides. Place in the pan and cook until golden brown on both sides. As fish is finished frying, place on a large platter or plate, on top of paper towels to absorb any extra oil.

Add the rest of the oil to pan and sauté the onions until translucent. Add vinegar and bay leaf and stir for 2 more minutes.

Remove the paper towel from the fish and arrange the fish on a serving platter. Cover with the sauce and serve Pescado con Salsa de Cebolla hot with white rice and/or bread.
By Lisa & Tony Sierra

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Easy Navarra Style Trout Recipe - Trucha a la Navarra


Navarra Style Trout or "Trucha a la Navarra" is fresh trout stuffed with salty Spanish Serrano ham and lightly fried in olive oil. Squeeze a fresh lemon on top and you have a delicious main course that takes less than 30 minutes to prepare.
Prep Time: 5 minutes
Cook Time: 25 minutes

Ingredients:
4 trout, cleaned
4 thin slices Serrano ham
unbleached white flour for coating
olive oil for frying
salt
1 lemon for garnish
Optional - 2 cups tomato “sofrito” (see link below)
Preparation:

This Navarra-style trout recipe makes 4 servings.

Check to make sure all innards of trout have been removed. Rinse trout inside and out, then pat dry.

Place 1 slice of Serrano ham inside each trout and close using a toothpick to ensure that the ham does not fall out.

Pour about 1/2 inch of oil into a large (12-inch) heavy-bottomed frying pan and place on medium to medium-high heat.

While oil is heating, spoon between 1/2 to 3/4 cup of flour onto a large plate. Sprinkle salt on the outside of each trout. Then, carefully coat the trout in flour on both sides.

When oil is hot enough, place trout into frying pan and fry two at a time. Cook trout on both sides. Spatula and tongs may be needed to ensure trout remains whole when turning.

Remove from pan and serve with a slice of lemon.

Navarra Style Trout may be served with Spanish Tomato Sauce (sofrito) on the side.
By Lisa & Tony Sierra

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Easy Salmon in Green Sauce - Salmon en Salsa Verde


Green sauce, or salsa verde is a typical Spanish sauce and is usually served with fish. It owes its name and green color to the parsley that is the main ingredient, along with garlic, olive oil and white wine. Some green sauces contain green peas, asparagus, or green peppers as this recipe does. This dish originates in the region of Navarra, in Northern Spain.
Prep Time: 15 minutes
Cook Time: 20 minutes
Ingredients:
1/2 lb green peppers
1 small yellow onion (or 1/2 large onion)
4 salmon steaks, totally approximately 2 lbs.
4 garlic cloves
juice from one lemon
8 oz dry white wine
8 oz fish stock
4 Tbsp fresh parsley
Olive oil
Salt
Lemon wedges and parsley sprigs for garnish
Preparation:

Serves 4.

Peel and finely chop the onion. Rinse the green peppers and remove the stems, seeds and veins. Finely chop parsley. Peel the garlic, but leave whole.

Rinse and pat dry the salmon steak. Place them in a glass baking dish, squeeze lemon juice over them and sprinkle with salt. Set aside to marinate in the juice for about 10 minutes.

While the salmon is marinating, pour 2-3 tablespoons olive oil into a medium-size frying pan and heat on medium-low heat. Sauté the peppers and onions, stirring often until soft. Pour in the white wine and fish stock. Reduce the heat to low and add the chopped parsley. Using a stick blender, blend the vegetables and liquid into a smooth sauce. Remove from heat.

In a medium frying pan, heat approximately 2 tablespoons olive oil on medium. Brown the peeled garlic cloves in the oil and remove. Cook the salmon on both sides in the same olive oil, adding more oil if necessary.

Ladle green sauce onto plates and place salmon steak on top. Serve each steak with a clove of garlic and garnish with a lemon wedge and parsley sprig if desired. Serve with rice or fried potatoes.
By Lisa & Tony Sierra

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Easy Langostinos Valencianos - Valencian Prawns


This recipe originates in Valencia which is located on the eastern coast of Spain. It is simple, colorful and flavorful. Prawns and mussels are simply sauteed with onion and garlic, then cooked in a white wine-tomato sauce. It is a good summer main course and can be served with rice.
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:
1 1/4 lb. prawns or large shrimp
1 dozen mussels in the shell (or 1/2 shell)
1/2 onion
2 cloves garlic
1 cup tomato sauce
1/2 cup white wine
4-5 sprigs parsley, finely chopped
3 Tbsp Spanish virin olive oil
salt and pepper to taste
Preparation:

Serves 4.

Peel and chop the onion and mince the garlic.

Rinse the prawns and sprinkle with salt and pepper. Pour olive oil into a heavy-bottomed frying pan and heat. When pan is hot, cook prawns on medium heat for 3-5 minutes, stirring often. Remove prawns from pan and set aside.

In same oil, sauté the onion and garlic on low heat. Add the tomato sauce and cook for about 5 minutes, or until the sauce is reduced. Return prawns to the pan. Add the white wine and mussels. Stir. Cook another 2-3 minutes on medium heat.

Note: If you used whole, raw mussels, as the mussels cook, the shells will open. At this point, remove one half of the shell from each mussel.

Adjust salt. Sprinkle parsley over the top just before serving. Serve with white rice.
By Lisa & Tony Sierra

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Easy Chuletas de cerdo a la madrilena - Pork chops a la Madrilene


"Chuletas de cerdo a la Madrilena," as the name implies is from Madrid, Spain. It is an easy recipe to prepare and is quick, too. Served with mashed potatoes, it is a delicious Spanish dish, especially in fall or winter.
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
2 cloves garlic
4 sprigs parsley
1 medium onion
1 tbsp Spanish sweet paprika
5 tbsp olive oil
4 pork loin chops (5-6 oz each)
salt and pepper to taste
Preparation:

This recipe serves 4.

Note: If you do not have pork chops or wish to use a boneless cut, try cutting a large pork loin into slices about 1/2 inch thick.

Preheat oven to 425 degrees.

Finely chop the garlic, parley and onion. Mix Together in a medium mixing bowl. Season with the paprika, pepper and salt. Moisten the mixture with 3 tablespoons of olive oil. Don't add too much oil - it should be a fairly thick consistency.

Grease the roasting pan with oil or line it with aluminum foil. Season the chops, covering them with the herb mixture and place in roasting pan.

Roast in a hot oven at 425 degrees for 10 minutes. Turn chops over and roast another 10 minutes.

Serve chuletas de cerdo a la madrilena, spooning the herb sauce on top. Try mashed potatoes on the side for a wonderful Spanish dinner.

Pork or cerdo is eaten often in Spain in many different ways. One of the favorite Spanish foods is Spanish chorizo or sausage. Learn more about chorizo
By Lisa & Tony Sierra

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Easy Spanish Roast Lamb Recipe - Cordero Asado


This roast lamb recipe serves 8-10 people with one half of a suckling lamb or "lechazo", weighing 9-11 pounds. Lamb in the USA is generally very large, since the most popular cut is leg of lamb. Lambs in the USA are slaughtered much older than it is customary to do in Europe. So, if you are unable to buy a suckling lamb through your local butcher, purchase a leg of lamb (bone-in).
Prep Time: 10 minutes
Cook Time: 2 hours

Ingredients:
1/2 suckling Lamb approximately 9-11 lbs.
6 oz. lard or vegetable shortening, melted
salt to taste
Preparation:

This roast lamb recipe makes 8-10 servings.

In a small sauce pan, heat the lard or vegetable shortening until it melts. If you prefer, use a small bowl and heat in microwave oven. Heat oven to 400F.

Rinse the lamb and pat dry. Trim off excess fat and discard. Place lamb in roasting pan or other oven proof dish. (Traditionally, the Spanish use large, open clay dishes.) Rub the lamb with salt and baste with the melted lard. Place in oven to roast. Occasionally baste with large and turn until lamb is golden brown on the outside and meat is tender.

Roast potatoes are a great accompaniment to this dish. To roast potatoes, peel 8-10 small potatoes and cut in half. Place in the roasting pan around the lamb. Baste with large when you baste the lamb.

The amount of time that the lamb spends in the oven will depend on how thick the piece(s) of meat are. A good rule of thumb for a bone-in leg of lamb at 400F is to allow about 30 minutes roasting time per pound of lamb.
By Lisa & Tony Sierra

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Easy Catalan Beef Stew Recipe - Estofado de Rez a la Catalana


This recipe for Catalan Beef Stew or "Estofado de Rez a la Catalana" is easy and has a unique flavor, due to a surprise ingredient - chocolate! While the stew simmers, prepare a pot of white rice to accompany it.
Prep Time: 10 minutes
Cook Time: 1 hour, 30 minutes

Ingredients:
1/4 cup Spanish olive oil
2 lbs. stew Beef, cut into cubes
1 tbsp. flour
8 oz. glass red wine
4 cloves garlic, cut into halves
2 onions, chopped
2 tomatoes, chopped
1 carrot, sliced
1 stick celery, chopped
1 leek, chopped
1 oz. baking chocolate (unsweetened)
pinch of cinnamon - about 1/4 tsp.
salt and pepper to taste
1 1/2 cups beef stock
Preparation:

This Catalan Beef Stew recipe makes 4 servings.

This recipe can be made in either a large stock pot or a pressure cooker. If using a pressure cooker, cooking time will be reduced to about 30 minutes.

Chop the garlic, onions, tomatoes, carrot, celery and leak.

Pour the olive oil into a large pot with a heavy bottom, or the pressure cooker. Heat the oil and add the cubed stew meat. Brown the meat for 3-4 minutes. Add the flour and stir. Add the wine and stir. Cook for 1 minute.

Add the garlic, onions, tomatoes, carrot, celery and leak to the pot and stir ingredients. Cut the square of baking chocolate in half and add to the pot. Add beef stock to the pot, stir and bring to a boil.

If you are using a standard pot, partially cover and lower to a simmer. Then allow to simmer for an hour to an hour and a half - or until the meat is tender.

If you are using a pressure cooker, put on lid and lock. Cook on high pressure for 15 minutes. Remove from heat and allow pressure to drop naturally. This may take 10 minutes. Remove lid and simmer uncovered for another 10 minutes to thicken stock.

Serve with French-style bread on a bed of white rice.
By Lisa & Tony Sierra

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Easy Lamb Chops Recipe - Chuletas de Cordero


The region of Castilla is famous for their lamb dishes and this is traditional and delicious. Hot, juicy lamb chops rubbed with garlic and salt. In the central and north of Spain, there is nothing to equal this taste sensation. This is such an easy recipe and is quick to prepare. Serve simply with homemade fried potatoes and a green salad.
Prep Time: 2 minutes
Cook Time: 20 minutes
Ingredients:
6-8 lamb chops (shoulder cut is recommended)
2-3 cloves garlic, finely chopped
salt to taste
Preparation:

This lamb chop recipe makes 4 servings.

Remove the lamb chops from the butcher’s packaging and gently rinse and pat dry. Rub each side of the four chops with garlic. Rub on salt.

Place lamb chops on pre-heated BBQ grill. Grill chops over medium heat for about 5-10 minutes on each side. The fat drippings may cause flare ups on the grill, so make sure to keep a close eye on the meat. If a flare-up occurs, move the chop away from the flames, so it does not burn on the outside.

Once you remove the chops from the grill, serve the lamb immediat
By Lisa & Tony Sierra

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Easy Beef Tomato Stew Recipe - Carne de Vaca con Tomate


Tender chunks of beef cooked in tomatoes, onion, garlic and red peppers makes this beef tomato stew. Although you might think of this as a wintery beef tomato stew, it is a great dish for any time of year. We recommend making it a day ahead of time and re-heating it just before serving. This will mellow the tomato sauce and it actually tastes better!
Prep Time: 10 minutes
Cook Time: 50 minutes
Ingredients:
3-4 Tbsp olive oil2 to 2-1/2 lbs. beef stew meat in chunks
2 garlic cloves
2 yellow onions, peeled and chopped
1 can (28 oz) stewed tomatoes
1/2 cup white wine
2 roasted red peppers
2 sprigs parsley
Preparation:


This beef tomato stew recipe makes 4-5 servings as a main course.

Note: You’ll need a wooden or plastic mortar and pestle for this recipe. Why use a mortar and pestle? Using a pestle in a downward circular motion to force ingredients against the surface of the mortar and smashing it will release more flavor than using a food processor. (It doesn’t use electricity and it’s easier to clean, too!)

In a large pot, heat 2 tablespoons of olive oil over medium heat. When hot, add beef and stir to brown on all sides. Make sure that the beef does not stick to pan. Add olive oil if necessary.

Add the chopped onions and sauté on medium to low heat for 5 minutes or so. Add the crushed tomatoes and let cook for 5 minutes.

While the beef and tomatoes are cooking, peel the garlic and smash it in the mortar with the parsley. Add a bit of the white wine and swish to clean any garlic and parsley that may be stuck to the inside.

Pour contents of mortar and rest of white wine into the pot. Slice the red pepper in half and add to the pot. Stir well. Cover loosely and simmer until the meat is softened. This may take 30-40 minutes. Keep a close eye on the sauce and if it thickens too much, add a small amount of water.

Serving Suggestion: Serve with fried potatoes or white rice.
By Lisa & Tony Sierra

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Easy Spiced Chicken with Pears Recipe – Pollo con Pera


Pieces of chicken are roasted with onions, carrots, cinnamon and a bit of thyme. Then a "picada" made of roasted ground almonds, bread crumbs and garlic. It's all combined together with pears halves and raisins, creating a spiced chicken with a special flavor combination that is intriguing and absolutely mouth-watering. The traditional recipe uses duck instead of chicken, so if you prefer duck, substitute six portions of duck meat for the chicken.
Ingredients:
6 chicken leg quarters
1/2 cup virgin olive oil
1 large onion
2 large carrots
1 cinnamon stick
4 sprigs thyme or 1 Tbsp dried thyme
2 cups chicken stock
3 firm, ripe pears
1/4 cup raisins
1 slice stale bread, crusts trimmed or 1/2 cup bread crumbs
2 garlic cloves, sliced
24 blanched almonds
2-3 sprigs fresh parsley
salt and pepper
Preparation:

This chicken with pears recipe makes 6 servings.

Preheat the oven to 350F degrees. Salt the leg quarters. Pour 2-3 Tbsp into a large, heavy-bottomed frying pan and heat on medium. Brown chicken quarters for 5 minutes on each side.

Place the leg quarters into a ceramic or glass ovenproof dish and set aside. Drain any pan drippings from frying pan.

Peel the onion and cut into very thin slices. Peel and cut carrots into half-inch-long pieces. Return frying pan to heat. Place onion slices into frying pan and sauté for about 5 minutes. Add the cinnamon stick, thyme and chicken stock to the frying pan and bring to a boil. Reserve 1/4 cup of liquid. Pour rest of stock mixture over the chicken. Bake for approximately 1 hour.

While the chicken bakes, pour 2-3 Tbsp olive oil into a clean, heavy-bottomed frying pan and heat on medium-high heat. If using stale bread, fry the slice of bread on both sides. Remove and place on a paper towel to drain. Slice garlic cloves and sauté in the frying pan. Set aside for later.

To make the almond picada (meaning ground or minced), toast the blanched almonds until golden on both sides. Place almonds in a food processor and grind almonds until fine. Add garlic slices. If using stale bread, tear bread into 4 pieces and add them to the processor and whirl until all ingredients begin to form a smooth paste. If using bread crumbs, add them and whirl. Add the reserved stock to the processor and whirl briefly. Stir in the parsley. Salt to taste.

Peel the pears, then halve and core them. In a large heavy-bottomed frying pan, heat a 2 Tbsp olive oil over medium heat. Sauté the pears in the oil, cut side down just until they start to brown. Remove and set aside.

Remove the ovenproof with chicken from oven when done and add the picada over the top of the chicken. Sprinkle the raisins around the dish. Carefully place the pears, cut side up around the dish. Return to the oven and back for another 15 minutes, or until the pears are tender. Garnish with parsley and serve.

Home-made mashed potatoes is a good complement to this dish, as well as fresh green beans sautéed in a bit of garlic.
By Lisa & Tony Sierra

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Easy Salt Cod and Potato Spread - Cazuelitas de Bacalao Recipe


Salt cod, potatoes, onions and garlic mixed with white wine and spices combine to make a tasty spread. Eat on a slice of warm rustic bread as an appetizer with a glass of white wine.
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:

1 1/2 lbs salt cod (de-boned)
2 medium potatoes
4 oz. virgin olive oil
1 1/2 onions
3-4 medium cloves garlic
1-2 Tbsp chopped fresh parsley
6 oz white wine
1 bay leaf
1/2 tsp ground nutmeg
1/2 roasted red pepper or Spanish sweet paprika (optional garnish)
Preparation:

Serves 4-5 as an appetizer or side dish.

Rinse salt cod under cold water to remove any caked salt from the outside. Cut cod into pieces – about 2 inches square. Place fish in a glass baking dish and cover with water. Place in refrigerator and soak for at least 24 hours, changing water 2-3 times. Soaking for 36-48 hours and changing the water 3-4 times will eliminate overly salty taste.

Pour out water and place fish in a colander, rinsing the pieces of fish under the faucet. Allow to drain for 5 minutes, then pat dry with a paper towel and place on a plate.

Peel and finely chop the onion. Heat a large, heavy bottom frying pan and add a few tablespoons of olive oil. When hot, add onion and sauté until translucent.

Add cod fish to frying pan and cook, stirring often. Fish will have absorbed water while soaking and will release it in the pan. Cook fish for about 15 minutes. Take pan off stove and use a fork to break fish into small flakes. Remove any visible bones.

While onions and cod are cooking, boil potatoes with skin until cooked. Run under cold water and when potatoes are cool enough to touch, peel. Cut potatoes into pieces and smash with a fork.

Add wine, chopped garlic, potato, bay leaf, minced parsley and nutmeg. Mix and cook on medium low until wine is reduced and mixture is not watery. Then remove from stove and allow to cool about 5-10 minutes. Remove bay leaf.

Spoon cod mixture into a food processor and process until mixture is smooth. Spoon the mixture into ramekins and serve, decorating with a roasted red pepper and/or Spanish sweet paprika if desired. Spread over slices of rustic bread.
By Lisa & Tony Sierra

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Easy Meatballs with Parsley Sauce Recipe


This main course originates in the Balearic Islands of the Mediterranean. The bacon in these meatballs make them extra flavorful. Combine them with a rich-tasting sauce of broth, parsley and walnuts and you have a delicious main course.
Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients:
1 yellow onion
2 cloves garlic
2 lbs. lean hamburger
1/4 cup parsley
4 slices bacon
1/2 cup (approx) bread crumbs for coating
1 to 1 1/2 cups virgin olive oil for frying
1/2 cup flour
1 cup bread crumbs
4 cups beef broth
4 sprigs finely chopped parsley for sauce
1/3 cup finely chopped walnuts
Preparation:

This meatballs with parsley sauce serves 6-8 as a main course or 10-12 as appetizers.

Peel and finely chop the onion and garlic. Finely chop 1/4 cup parsley and the bacon. Place the hamburger, onion, garlic, parsley and bacon in a large mixing bowl and thoroughly mix. Form into meatballs.

Heat olive oil in a large heavy frying pan over medium-high heat. Olive oil should be about 1/2 inch deep for frying. Put the flour a plate. Once oil is hot enough, coat each meatball in flour. Fry meatballs in the frying pan a few at a time, turning them to ensure the meat is cooked through.

Remove meatballs from pan as they cook and place on a paper towel to absorb the extra oil.

Place bread crumbs, parsley and 1 cup of the bouillon into a large pot. Mix well. Turn heat on medium and add the rest of the broth and nuts. Stir and cook for about 5 minutes.

Add the meatballs to the parsley sauce. Serve over rice or with home-fried potatoes.
By Lisa & Tony Sierra

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Easy Spanish Mushrooms, Peppers and Garlic Recipe - Champinones, Pimientos y Ajo


Mushrooms and peppers sautéed with plenty of garlic is a versatile dish. It makes a good side dish to accompany meat, chicken or eggs, but can be served as a “tapa” with slices of rustic bread. Preparation is simply slicing the mushrooms, pepper and garlic, then sautéing them in olive oil.
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:

.5 lb white or brown mushrooms
1 whole red pepper
3-4 garlic cloves
extra virgin olive oil for sautéing
salt to taste
Preparation:

This mushrooms, peppers and garlic recipes makes four servings as a side dish.

Rinse mushrooms under cold water. Trim stems of mushrooms and slice thinly.

Rinse red pepper and remove stem. Cut peppers in half lengthwise, remove seeds and devein peppers. Slice in thin strips.

Peel garlic and thinly slice.

Pour 2-3 tablespoons of extra virgin olive oil into a large, heavy-bottomed frying pan. Heat on medium. When oil is hot, add mushroom, pepper and garlic slices. Saute until vegetables are soft, being careful not to burn the garlic or over-cook the vegetables. Serve warm.

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Easy Spanish Omelet - Tortilla Espanola Recipe


No doubt about it, the Tortilla Espanola or Spanish Omelet is the most commonly served dish in Spain. It is also called Tortilla de Patata or Potato Omelet. Bars and cafés serve it as a tapa or appetizer, but it is often served as a light dinner in Spanish homes. Because it is easy to transport, the Spanish make bocadillos or sandwiches by placing a piece between two pieces of a baguette.


There are lots of variations of tortillas or omelets and a few are listed at the bottom of this recipe.
Prep Time: 00 hours, 10 minutes
Cook Time: 00 hours, 25 minutes
Ingredients:
6-7 medium potatoes, peeled
1 whole yellow onion
5-6 large eggs
2-3 cups of olive oil for pan frying
Salt to taste
Preparation:

This "tortilla espanola" or "tortilla de patata" makes 8-10 servings as an appetizer. It serves 5-6 as a main course.

Cut the peeled potatoes in half lengthwise. Then, with the flat side on the cutting surface, slice the potato in pieces approximately 1/8" thick. Make sure to separate the pieces that stick together. It is not necessary to slice the potatoes paper thin and it is best not to use a food processor because most will slice the potatoes too thin. If you slice them a bit thick, don’t worry – it will simply take a bit longer for them to cook.

Peel and chop the onion into 1/4" pieces. Put potatoes and onions into a bowl and mix them together. Salt the mixture.

In a large, heavy, non-stick frying pan, heat the olive oil on medium high heat. Drop a single piece of potato into the oil to ensure it is hot enough to fry. Carefully place the potato and onion mixture into the frying pan, spreading them evenly over the surface. The oil should almost cover the potatoes. You may need to turn down the heat slightly, so the potatoes do not burn.

Note: If the oil is too hot, the potatoes will brown rapidly on the outside, but still be raw on the inside.

Leave in pan until the potatoes are cooked. If you can poke a piece of potato with a spatula and it easily breaks in two, your potatoes are done. Remove from the pan with a slotted spoon or spatula. Some cooks like to place the potato and onion mixture in a colander for a few minutes to allow more oil to drain. If you do this, place a plate underneath to catch the olive oil and you can use it again.

While the mixture is draining, crack the eggs into a large mixing bowl and beat by hand with a whisk or fork. Pour in the potato onion mixture. Mix together with a large spoon.

Pour 1-2 Tbsp of olive oil into a small, non-stick frying pan (aprox. 9-10”) and heat on medium heat. Be careful not to get the pan too hot because the oil will burn - or the tortilla will! When hot, stir the potato onion mixture once more and “pour” into the pan and spread out evenly. Allow the egg to cook around the edges. Then you can carefully lift up one side of the omelet to check if the egg has slightly “browned.” The inside of the mixture should not be completely cooked and the egg will still be runny.

When the mixture has browned on the bottom, you are ready to turn it over to cook the other side. Carefully take the frying pan to a sink. Place a large dinner plate (12”) upside down over the frying pan. With one hand on the frying pan handle and the other on top of the plate to hold it steady, quickly turn the frying pan over and the omelet will “fall” onto the plate. Place the frying pan back on the range and put just enough oil to cover the bottom and sides of the pan – approximately 1.5 tsp. Let the pan warm for 30 seconds or so. Now slide the omelet (which is probably still a bit runny), into the frying pan, using a spatula to catch any egg mixture that runs out. Use the spatula to shape the sides of the omelet. Let the omelet cook for 3-4 minutes. Turn the heat off and let the tortilla sit in the pan for 2 minutes.

Carefully slide the omelet onto a plate! To serve as a main course, slice it into 6-8 pieces like a pie. Serve sliced French bread on the side.

If you are serving as an appetizer, slice a baguette into pieces about ½ inch think. Cut the tortilla into 1.5” squares and place a piece on top of each slice of bread.

It is simply delicious served with sofrito, fried tomato sauce that is made all over Spain. Tomatoes, onions, garlic, green peppers and olive oil sautéed in a frying pan.
Variations

The following are a few of the most popular variations to the classic Tortilla Espanola.
Green Pepper - Add 1 green or red bell pepper (chopped) to the potatoes and onions and fry.

Chorizo - Slice a Spanish chorizo sausage and add to the potato and onion mixture after frying. Or, simply slice Spanish chorizo and combine with beaten eggs in the frying pan.

Ham - Using a couple thick slices (1/4") ham, finely chop them. Then add the pieces to the potato and onion mixture after frying. Canadian bacon or smoked ham that you buy in a deli work well for this variation. Be careful to adjust the salt accordingly, since ham may be salty!
By Lisa & Tony Sierra

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Easy Gambas al Ajillo - Shrimp in Garlic Recipe


One of the most common "tapas" of Spain, this dish is quick, easy and FULL of garlic flavor. Your guests will be asking for the recipe after the first bite and only you will know how simple it was to prepare.
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
1 lb shrimp, 25 count to a pound
4 large cloves of garlic, finely minced
1 tsp sweet Spanish paprika
1 tsp red pepper flakes
2-3 oz of cognac (you may substitute dry sherry instead)
1/4 cup virgin olive oil
3 tsp chopped fresh parsley
1 lemon for juice
1 Baguette
Preparation:

Serves 4 as an appetizer.

The shrimp can be peeled first, before cooking them if you prefer. In addition, if you like larger shrimp, you may purchase shrimp with fewer count to a pound. However, 25 to a pound are about the right size for this tapa.

In a sauté pan or heavy frying pan, warm the olive oil over medium heat. Add the garlic and red pepper flakes and sauté for about one minute or until they begin to brown. Be careful not to burn the garlic!

Raise the heat to high and add the shrimp, lemon juice, sherry or cognac and paprika. Stir well, then sauté, stirring briskly until the shrimp turn pink and curl – about 3 minutes.

Remove from heat and transfer shrimp with oil and sauce to a warm plate or serve right from the pan. Season to taste with salt and freshly ground black pepper. Sprinkle with parsley.

Serve with fresh bread.

Serves 4 for appetizers. If preparing for a main course, double the recipe!
By Lisa & Tony Sierra

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Easy Chawanmushi Recipe


Chawamnushi is a Japanese custard steamed in a cup. Chawan means tea cups or rice bowls, and mushi means steaming in Japanese. Chawanmushi cups are available with lids.

Japanese Egg Recipes
Japanese Recipes
Japanese Food Pictures
Ingredients:
3 eggs
1 1/2 cup dashi soup stock
1/2 tsp salt
1 tsp soy sauce
1 tsp sugar
1 tsp sake
1 chicken thigh, cut into bite-size pieces
4 shiitake mushrooms, thinly sliced, or 1/4 enoki mushrooms, chopped
1 oz. mitsuba (trefoil)
8 slices kamaboko or narutomaki fish cakes

Preparation:
Lightly beat eggs in a bowl. Try not to bubble the eggs. Add cool dashi soup stock, soy sauce, salt, sake, and sugar in the egg. Strain the egg mixture. Put shiitake, chicken, and kamaboko or narutomaki in four chawanmushi cups, or tea cups. Fill each cup to third-forths full with the egg mixture. Place mitsuba leaves on top of the egg mixture. Cover the cups. Preheat a steamer on high heat. Turn down the heat to low and carefully place cups in the steamer. Steam for about 15 minutes. Poke the custard with a bamboo stick. If clear soup comes out, it's cooked.

*Makes 4 servings.
By Setsuko Yoshizuka

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Easy Carrot Raisin Muffins

Authored By: Polly Pitchford, Full Spectrum Health™
The applesauce is used in place of the traditional oil.
Diet Types: Low Fat, Vegetarian

Ingredients:
2 cups unbleached white flour
1 cup whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1 cup sugar
1 teaspoon cinnamon
1/2 cup raisins
1 egg, whole
1 teaspoon vanilla extract
1 cup soy milk
1/2 cup applesauce
2 cups grated carrots
1 egg white

Serves: 8

Cooking Time: 30 minutes - one hour

Instructions:
Preheat oven to 350. In a large mixing bowl, combine the dry ingredients. Add raisins. Make a well in the center. In a separate bowl, lightly beat egg and egg white, or Egg Replacer. Stir in vanilla, milk and applesauce. Fold in carrots. Add wet ingredients to dry ingredients; stir just until well blended. Pour batter into papered muffin cups. Bake 25-30 minutes, or until toothpick comes out clean.

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Easy Carribbean Tilapia with Mango Salsa

Authored By: Polly Pitchford, Full Spectrum Health™
This lively salsa compliments the mild fish.
Diet Type: Low Calorie

Ingredients:
1 jalapeno pepper, seeded and minced
3 cloves garlic, minced
1/2 sweet onion, chopped
2 cups peeled mangos, chopped
1/2 cup orange juice
1 teaspoon dried Thyme
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
4 6oz. Tilapia fillets
cooking spray

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:
Combine first 3 ingredients in a food processor, and process until minced. Add the mango and next 5 ingredients (mango through salt); process until smooth. Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes. Remove fish from bag, reserving marinade. Pour reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat. Prepare grill or broiler. Place fish on a grill rack or broiler pan coated with cooking spray. Cook for 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

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Easy Kuromame Recipe


Kuromame means black beans in Japanese, and it indicateds simmered sweet black beans. The Japanese word for beans, mame, also means "working like a bee." So, people hope for being able to work in good health, eating kuromame on Japanese New Year. It's preferable to simmer kuromame in iron pot or add rusty nails to blacken the color of the beans.
*Makes 4 servings

Japanese Recipes
Japanese Food Pictures
Ingredients:
1 cup black beans
4 cups water
1 cup sugar
2 tsp. soysauce
1/2 tsp. salt
1/2 tsp. baking soda
A couple of rusty nails, washed
*A sheet of gauze

Preparation:
Wash black beans. Put water, sugar, salt, soysauce, and baking soda in large deep pot or iron pot. Bring to a boil. Stop the heat and add black beans. Leave it over night, or about 8 hours. Clean a couple of rusty nails, and wrap them by gauze. Add it in the pot. Put the pot on high heat and bring to a boil. Turn down the heat to low. Skim off any foam that rise to the surface. Cover the pot and simmer the beans on low heat for about 5 hours, or until beans are softened. When the liquid decreases, add some water. Stop the heat and let it sit until cool.
By Setsuko Yoshizuka

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Easy Edamame and Pork Stir-fry Recipe


Edamame isn't just a healthy snack. Adding edamame makes pork stir-fry so colorful and more nutritous.

Edamame
Japanese Pork Recipes
Ingredients:
3/4 lb thinly sliced pork, cut into bite-size pieces
1 Tbsp sake
1 Tbsp soy sauce
2 tbsps vegetable oil
1/2 inch fresh ginger root, minced
4 small green bell peppers (about 1/4 lb), cut into bite-size pieces
1/4 lb edamame, boiled and shelled
1 1/2 tbsp water
1 1/2 tbsp sake
2 Tbsp soy sauce
1 Tbsp sugar
1 tsp katakuriko starch/corn starch
2 tsp water

Preparation:
Season pork with 1 tbsp of sake and soy sauce in a bowl. Heat 1 tbsp of vegetable oil in a large skillet and stir-fry the pork until changes its color. Remove the pork from the skillet. Mix measured water, sake, soy sauce, and sugar in a cup and set aside. Heat 1 tbsp of vegetable in the skillet and fry minced ginger, then stir-fry green peppers on high heat until softened. Put the pork back in the skillet and add edamame. Stir-fry all the ingredients, and pour the mixed seasonings over. When it boils, add the mixture of katakuriko starch and 2 tsp of water and stir quickly. Stop the heat.
*Makes 4 servings
By Setsuko Yoshizuka

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Easy Broccoli with Squash Sauce

Authored By: Polly Pitchford, Full Spectrum Health™
The color contrast of the dark green broccoli and rich orange squash makes a wonderful presentation.
Diet Types: Low Fat, Vegetarian

Ingredients:
1 head broccoli, cut into florettes and stems peeled and 1/4 sliced
1 small winter squash (butternut, hokkaido, buttercup,sweet)
1/2 tablespoon melted butter
salt to taste

Serves: 4

Cooking Time: Under 30 minutes

Instructions:
If steaming squash: Cut into quarters. Scoop out seeds and place in a heavy pot with enough water to reach 1/2" depth. Cover, bring to a boil, reduce heat to low and simmer until tender, about 20 minutes. If baking squash: Cut squash lengthwise in half. Lightly oil a baking pan and add 1/4 cup water. Invert squash onto pan and bake at 375 until a fork easily pierces skin, about 30 minutes. Using a pot holder, scoop seeds out of baked squash and discard. Scoop flesh into a blender and add butter, Sea Salt and enough water to make a sauce-like consistency. Blend until smooth. Adjust seasonings to taste. Serve over lightly steamed broccoli.

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Easy Edamame Rice Recipe


Edamame are green soy beans which are rich in proteins, vitamins, and fibers. Boiled edamame in pods is known as a healthy snack. Shelled edamame beans can be added in various dishes, such as stir-fry, soup, and so on. Adding edamame makes a dish more colorful and nutritious.
*Make 4 servings

Japanese Rice Recipes
Ingredients:
2 cups Japanese rice
2 1/4 cups water
3 inches kombu
2 Tbsp sake
1 Tbsp soy sauce
1 tsp salt
1 cup boiled and shelled edamame, or frozen shelled edamame

Preparation:
Put the rice in a bowl and wash it with cold water. Repeat washing until the water becomes clear. Drain the rice in a colander and set aside. Place the rice in rice cooker and add water. Further, add konbu, sake, soy sauce, and salt in the rice. Let the rice soak in the water at least 30 min. Start the cooker. Meanwhile, shell boiled edamame, or thaw frozen shelled edamame. When rice is cooked, add shelled edamame over rice and mix lightly.

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Easy Beets for Life Salad

Authored By: Jennifer Smira
Liquid Aminos and ginger give this crunchy salad a unique kick.
Diet Types: Dairy Free, Low Calorie, Low Fat, Vegan, Vegetarian, Wheat Free

Ingredients:
4 beets
1 Granny Smith apple
1 tablespoon Liquid Aminos
1 quarter sized piece mashed Ginger Root
Lemon juice optional

Serves: 4

Cooking Time: Under 15 minutes

Instructions:
Wash beets and scrub them under luke-warm water. Slice the beets into 1/4" slices, then cut into fourths. Do the same with the apple. Peel Ginger Root and mash, add Liquid Aminos and ginger to apple and beet mixture. For a little more zip, add some fresh lemon juice.

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Easy Edamame Potato Salad Recipe


Boiled edamame beans are good to add in salads. This is a Japanese-style potato salad with edamame.

Japanese Salad
Ingredients:
2 slices bacon, cut into thin strips
1 lb potatoes, boiled and peeled
1/2 tsp salt
1 tsp rice vinegar
1 small cucumber, thinly sliced
1/4 lb. edamame, boiled and shelled
1/2 cup mayonnaise

Preparation:
Fry bacon in a skillet and drain on a paper towel. Mash potatoes in a large bowl. Season the potato with salt and vinegar. Add edamame, bacon, cucumber in the bowl. Add mayonnaise and mix well.
*Makes 4 servings

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Easy Bean & Shrimp Risotto

Authored By: The Bean Education and Awareness Network
Diet Type: Low Fat

Ingredients:
1 1/2 cups chopped onion
4 cloves garlic, minced
1 tablespoon olive oil
4 oz mushrooms, sliced
1 1/2 cups Arborio rice, uncooked
3 (14 oz) cans fat-free, reduced-sodium chicken broth
1 pound peeled, deveined shrimp
1 cup snap peas
1 (15oz) can Kidney beans or
1 1/2 cups cooked dry-packaged kidney beans, rinsed, & drained
1 medium tomato, chopped
1/2 cup shredded Parmesan cheese
salt and pepper to taste

Serves: 6

Cooking Time: Under 30 minutes

Instructions:
Saute onion, garlic, and mushrooms in oil in a large saucepan until tender, 5-8 minutes. Stir in rice and cook 2-3 minutes.

Heat broth to boiling in medium sucepan; reduce heat to low. Add 1 cup broth to rice mixture nad cook, stirring constantly, until broth is absorbed, 1-2 minutes. Slowly add 2 cups broth and simmer, stirring until broth is absorbed, 8-10 minutes.

Add shrimp, snap peas, and remaining broth to saucepan. Cook, stirring frequently, until rice is just tender and liquid absorbed, 5-10 minutes. Add beans and tomatoes; cook 2-3 minutes longer. Stir in cheese; season to taste with salt and pepper.

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Easy Edamame Soup Recipe


It's creamy soup made from edamame (green soy beans). This soup can be served cold or hot.

Ingredients:
3/4 lb edamame
1/2 small onion
2 1/2 cup chicken soup stock
1/2 Tbsp vegetable oil
1 2/3 cup milk
1 1/2 Tbsp butter

P reparation:
Boil edamame beans. Shell edamame and set aside. Slice onion thinly. Heat oil in a deep pan and saute onion slices. Add chicken soup stock and edamame in the pan and simmer for 30 minutes on low heat. Mix the soup in a blender. Put the soup back in a deep pan and add milk. Simmer for 5 minutes on low heat. Add butter, salt, and pepper to season.
*makes 4 servings

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Easy Basic Quinoa

Authored By: Ellen Sue Spicer of Hands on Nutrition
Try substituting this nutritious, versatile, wheat free grain for cooked rice or bulgar wheat.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian, Low Sodium, Sugar Free, Wheat Free

Ingredients:
1 cup uncooked Quinoa
2 cups water

Serves: 6

Cooking Time: Under 30 minutes

Instructions:
Thoroughly rinse 1 cup of Quinoa in a fine strainer. Bring 2 cups water to boil in a saucepan and add the rinsed Quinoa. Cover, lower the heat, and gently simmer for about 15 minutes until tender and transparent. One cup raw yields about 4 cups cooked.

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Easy Anko (tsubu-an) Recipe


Anko is a sweet azuki bean paste which is often used to make various Japanese sweets. This is a type of anko called tsubu-an. Tsubu-an contains skins of azuki beans.

Prep Time: 30 minutes
Cook Time: 1 hours, 15 minutes
Ingredients:
1/2 lb. azuki beans (1 1/3 cup)
2 cup sugar
1 tsp. salt

Preparation:
Put lots of water in deep pot. Soak azuki beans in the water overnight. Heat the beans on high heat and bring to a boil. Turn down the heat to medium and simmer beans for about 10 minutes. Drain the beans. Put the azuki beans in the pot again and add about four cups of water. Heat the azuki and bring to a boil. Turn down the heat to low and simmer the azuki beans for about one hour, or until softened. Drain the liquid from the pot. Add sugar and salt in the beans. Stir and simmer beans until thickened. Stop the heat and cool the anko.

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Easy Barbeque Black Bean Dip

Authored By: Polly Pitchford, Full Spectrum Health™
Serve with celery sticks and corn chips.
Diet Types: Low Calorie, Vegetarian, Low Fat

Ingredients:
1 small onion, chopped
1/2 teaspoon canola oil
2 cups cooked black beans
4 tablespoons tomato paste
1/4 cup Cider Vinegar
2 tablespoons brown sugar
1 tablespoon vegetarian Worcestershire sauce
1 tablespoon mustard
1/4 teaspoon salt

Serves: 6

Cooking Time: Under 15 minutes

Instructions:
Heat the oil in a small skillet over medium heat. Add onions and saute until they begin to brown, about 6 minutes. Combine all of the ingredients in a food processor and process until you have a smooth dip.

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Easy Kakiage Recipe


Kakiage is mixed tempura. A few ingredients are mixed together in tempura batter and deep-fried. You can use various vegetables, mushrooms, and seafood for kakiage.

Ingredients:
1 onion, thinly sliced (about 2 cups)
1/2 large carrot, cut into thin stips (1/2 cup)
1/4 lb. scallops
1 egg
1 cup ice water
1 cup all purpose flour
*Vegetable oil for frying
Preparation:
Thinly slice onion. Cut carrot into thin strips. Tear scallops into small strips. Beat an egg in a large bowl. Add ice water in the bowl. Add sifted flour in the bowl and mix lightly. Heat oil to 340 degrees F in a deep pan. Add onion slices, carrot strips, and scallps in the tempura batter, and mix well. Take a scoop of the mixture with a large spoon and slip into the oil. Deep-fry kakiage until brown. Serve with tempura dipping sauce.

Makes 4 servings

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Easy East Meets West Stir-Fry

Authored By: California Dried Plum Board
Add some oriental flare to your menu this week.
Diet Types: Low Fat, Wheat Free

Ingredients:
No stick cooking spray
1 tablespoon finely chopped ginger
1 large clove garlic, finely chopped
4 ounces pork loin, cut into thin strips (or chicken, beef, or tofu)
1 1/2 cups sliced onions
1 medium carrot, very thinly sliced
1 cup thinly sliced celery
1 cup pitted dried plums, halved
1/4 cup cold water
2 tablespoons reduced sodium soy sauce
2 teaspoons cornstarch
4 cups hot cooked rice
2 medium red or green bell peppers, cut into 1 inch pieces

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:
Spray large nonstick skillet or wok with cooking spray. Heat over high heat until hot. Add ginger and garlic; stir-fry 1 minute. Add pork( or other meat or tofu); stir fry 2 minutes. Add onions and carrots; stir fry 2 minutes. Add peppers and celery; stir-fry 2 to 4 minutes or just until vegetables are crisp/tender. Add dried plums; toss to heat through. Reduce heat to medium. In small bowl combine water, soy sauce and cornstarch; mix thoroughly. Add soy sauce mixture to skillet; cook and stir about 2 minutes until heated through. To serve, divide rice among four plates. Top with stir fry, dividing equally.

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Easy Pork Spring Roll Recipe


Spring rolls are called harumaki in Japanese.
Ingredients:
1/4 pound ground pork
1 cup bean sprouts
1/2 cup boiled strips of bamboo shoots
4-5 dried shiitake mushrooms
1 oz. harusame (bean starch noodles) or cellophane noodle
1 tsp grated ginger
2 tbsps vegetable oil
1 tbsp cornstarch
2/3 cup chicken soup
1 1/2 tbsps soy sauce
1 tsp sugar
1 tsp sesame oil
2 tbsps sake rice wine
mixture of 1 tbsp water and 1 tbsp cornstarch
10 egg roll wrappers
mixture of 1 tsp flour and 1 tbsp water
vegetable oil of frying

Preparation:
Soak dried shiitake mushrooms in water for 30 min. to soften. Sprinkle cornstarch over pork meat and stir the meat. Boil starch nooldes (harusame) in a pan for a min. and drain. Cut the noodles into 3-inch length. Cut shiitake into thin strips. Heat oil in a frying pan and add ginger and saute. Add pork meat in the pan and saute well. Further, add shiitake and bean sprout and saute. Add chicken soup, sugar, soy sauce, sesame oil, and sake in the pan. Add starch noodles in the pan and simmer. When it boils, add mixture of water and cornstarch and stir well. Place the filling into a bowl and cool. Put 1-2 tbsps of filling on an egg roll wrapper. Fold one side over the filling to cover. Further, fold both sides of the wrapper over and roll to the edge. Seal the edge with the mixture of flour and water. Heat oil in a deep pan and fry spring rolls in 360 F until it's brown.

Makes 4 servings

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Easy Dried Plum Waldorf Salad

Authored By: California Dried Plum Board
You can easily convert this into a tasty vegetarian dish by substituting tofu chunks for the turkey.
Diet Type: Dairy Free

Ingredients:
3/4 cup reduced fat mayonnaise
3 tablespoons freshly squeezed orange juice
3 cups chopped red apples
1 1/2 cups cubed smoked turkey
1 cup chopped dried plums
3/4 cup chopped celery
1/2 cup coarsely chopped walnuts, toasted
Red or green lettuce leaves (optional)

Serves: 6

Cooking Time: Under 15 minutes

Instructions:
In medium bowl combine mayonnaise and orange juice; add apples, turkey, dried plums, celery and walnuts, tossing to coat. Chill in refrigerator; serve on lettuce, if desired. Tip: To toast walnuts, arrange in even layer on baking sheet. Bake in 350 degree oven 8 to 10 minutes or until lightly browned.

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Easy Gyoza Recipe


Gyoza is a kind of dumplings. Gyoza can be steamed, fried, boiled, and more. About Japanese Gyoza Dumplings
Ingredients:
1/3 cup chopped cabbage (boiled)
2 tbsps chopped green onion
1/2 pound ground pork
1 tsp sesame oil
1 tsp sugar
2 tsps soysauce
1/2 tsp garlic salt
1 tsp grated fresh ginger
20 gyoza wrappers
1 tbsp vegetable oil

Preparation:
Combine all ingredients other than oil in a bowl and mix well by hands. Place a teaspoonful of filling in a gyoza wrapper and put water along the edge of the wrapper by fingers. Make a semicircle, gathering the front side of the wrapper and sealing the top. Heat oil in a frying pan. Put gyoza in the pan and fry on high heat until the bottoms become brown. Turn down the heat to low. Add 1/4 cup water in the pan. Cover the pan and steam the gyoza on low heat until the water is gone.

*Makes 4 servings

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Easy Curried Walnut Chicken

Authored By: Walnut Marketing Board
A chicken dish that will satisfy your craving for Indian food.
Diet Types: Wheat Free, Dairy Free

Ingredients:
1/2 cup chopped walnuts
1 (14 1/2 ounce) can fat-free, reduced-sodium chicken broth
3 tablespoon cornstarch
1 tablespoon Curry powder
1 pound boneless, skinless chicken breasts, cut into 1 inch cubes
2 medium carrots, peeled and thinly sliced on the diagonal
1 small red bell pepper, seeded and sliced into thin strips
4 green onions, cut on the diagonal into 1 inch pieces
salt, to taste
3 cups hot, cooked long-grain white rice

Serves: 6

Cooking Time: Under 30 minutes

Instructions:
Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve. In a medium bowl whisk together broth, cornstarch and Curry powder. Set aside and reserve.

Coat a 12 inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add chicken and saute, stirring occasionally, until chicken is seared and golden brown, about 5 minutes. Stir in carrots, bell pepper and green onions; saute, stirring occasionally, 2 minutes

Stir in Curry mixture and bring to a boil. Reduce heat to medium-low, cover and cook, stirring occasionally, until sauce is thickened, chicken is cooked throughout and vegetables are crisp-tender, about 4 minutes. Season with salt. Spoon rice into individual warm serving bowls; top with chicken-Curry mixture and walnuts, dividing equally.

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Easy Tonkatsu Sandwich Recipe


Tonkatsu is breaded deep-fried pork. It's a popular dish in Japan. Tonkatsu sandwiches are called katsusand.

Ingredients:
8 slices white bread
4 pieces tonkatsu
4 cabbage leaves
*butter
*tonkatsu sauce or Worcester sauce

Preparation:
Make tonkatsu and set aside. Slice cabbage into thin strips. Spread softened butter on each slice of bread. Spread some cabbage on a slice of bread and put a tonkatsu on the top. Put some tonkatsu sauce or Worcester sauce over the tonkatsu. Place a slice of bread on the top. Make four sandwiches. Cut each sandwich in half.

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Esay Curried Lentil Soup

Authored By: Catherine A. Brorby, Author of Making the Most of Your Food Allergies
Similar ingredients, but different seasonings make this a completely different soup.
Diet Types: Dairy Free, Gluten Free, Wheat Free

Ingredients:
2-3 tablespoons olive oil
1 heaping cup chopped onion
1 large carrot, shredded
2 cloves garlic, minced or pressed
3 tomatoes, peeled, seeded and chopped
3/4 cup lentils, rinsed
3 cups chicken stock
2 cups water
1/2 teaspoon Cumin
1/4-1/2 teaspoon Curry powder
1/4 teaspoon coriander
3/4 teaspoon Sea Salt
pepper, to taste

Serves: 4

Cooking Time: Over one hour

Instructions:
In a large saucepan over medium heat, saute the onion and carrot in the oil until very limp and slightly brown, 15-20 minutes. Add the rest of the ingredients except for the salt and pepper, cover, and bring to a boil. Reduce heat, and simmer for 45 minutes or until lentils are tender. Season to taste with salt and pepper. Serves 4-5.

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Easy Oden Recipe


Oden is a Japanese one-pot dish.

More Japanese one-pot dishes
Ingredients:
1/3 daikon radish
2 potatoes
2 carrots
4 boiled eggs
1 blocks of konnyaku (transparent yam starch cake)
2 blocks of fried tofu (ganmodoki or atsuage)
2-4 fish cakes
4-5 tbsps of soy sauce
1 tsp of sugar
2 tbsps of sake (Japanese rice wine)
*You may use oden seasoning sold at Asian stores instead of using sake, soysauce, and sugar.

Preparation:
Cut daikon into thick rounds. Cut potatoes in half. Peel boiled eggs. Cut other ingredients into large pieces. Boil 4 cups of dashi soup stock in a large pot or donabe pot. Add ingredients into the pot. Add sake, soy sauce, and sugar in the pot. Turn down the heat to low and simmer for 40-60 minutes. *The longer you cook oden, the better the taste. Add dashi soup stock and soy sauce as needed.

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Easy Crunchy Walnut Red White and Greens

Authored By: Walnut Marketing Board
Small red potatoes, smoked whitefish, and a variety of greens are the base of this very flavorful dish.
Diet Types: Dairy Free, Wheat Free

Ingredients:
1/2 cup chopped walnuts
2 pounds small red potatoes, quartered
2 cups red Kale, stems removed and cut into 1/2" strips
1/2 cup shallots, thinly sliced
2 large cloves garlic, minced
2 tablespoons dijon mustard
1/2 lemon, juiced
1 tablespoon canola or walnut oil
2 tablespoons balsamic or sherry vinegar
salt and pepper to taste
2 cups spinach leaves
2 cups arugula leaves
12 ounces smoked whitefish
roasted red pepper strips for garnish, optional

S erves: 4

Cooking Time: 30 minutes - one hour

Instructions:
Preheat oven to 350 degrees. Arrange walnuts in a single layer on a baking sheet and toast until lightly browned, about 5-7 minutes. cool. Place potatoes in a large steamer. Place over boiling water, cover and cook 10 minutes. Add Kale and cook an additional 10-15 minutes, until Kale is softened, and potatoes are done.

In a small bowl, whisk together shallots, garlic, mustard, lemon, oil and vinegar. In a large bowl, toss warm potatoes and Kale with the Vinaigrette. Add salt and freshly ground pepper to taste. Divide the spinach and arugula leaves between 4 plates. Spoon 1/4 of the potato mixture over leaves. Flake the whitefish and place on top of each salad. Sprinkle with toasted walnuts. Garnish with red pepper. Serve immediately.

Contains 1.63 grams omega-3s.

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Easy Osaka-style Okonomiyaki Recipe


Okonomiyaki is said to be Japanese-style pizza. This recipe makes Osaka-style okonomiyaki. There are lots of toppings.

Ingredients:
2 cup all purpose flour
1 1/4 cup dashi soup stock or water
4-6 eggs
1 - 1 1/4 lb cabbage
6 tbsps chopped green onion
2/3 cup tenkasu (tempura flakes)
12 - 18 strips of thinly sliced pork or beef
For toppings:
Ao-nori (green seaweed)
Okonomiyaki sauce (or tonkatsu sauce)
Mayonnaise
Preparation:
Pout dashi soup stock in a bowl. Mix the flour in the soup stock. Rest the batter for an hour in the refrigerator. Chop cabbage finely. Take about 1/2 cup of the batter (to make one sheet of okonimiyaki) in another bowl. Mix chopped cabbage (about 1/4 lb), chopped green onion (about 1 tbsp), and tempura flakes (about 2 tbsps) in the batter. Make a hole in the middle of the batter and add an egg in the hole. Stir the batter. Heat an electric pan and oil slightly. Pour the batter over the pan and make a round. Fry meat or your choice of toppings on the side. Cook 5-7 minutes and place meat (toppings) on top of the okonomiyaki. Flip the okonomiyaki and cook for 5-7 more minutes. Flip the okonomiyaki again and spread okonomiyaki sauce and mayonnaise on top. Sprinkle aonori over the sauce. Sprinkle katsuobushi (bonito flakes) and beni-shoga (red ginger) if you would like.

Makes 4-6 sheets.

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Easy Corny Whitefish and Cabbage Salad with Spicy Walnuts

Authored By: Walnut Marketing Board
Serve with a warmed, folded tortilla.

Diet Types:
Ingredients:
1/2 cup chopped walnuts
1 teaspoon chili powder
1/2 teaspoon salt
2 cups corn kernals
1 cup non fat yogurt
1 teaspoon Cumin
1 tablespoon honey
1 pound whitefish fillets
1 1/2 cups tomatoes, chopped
4 cups shredded napa cabbage or cole slaw mix
3 tablespoons chopped cilantro
2 tablespoons chopped green onion
1 lime, 1/2 for juice, 1/2 for garnish
cilantro sprigs for garnish
6 fat free flavored tortillas

Serves: 6

Cooking Time: 30 minutes - one hour

Instructions:
Preheat oven to 350 degrees. Pour water over walnuts and drain. Spred walnuts on a parchment lined baking sheet and sprinkle with chili powder and salt. Bake for 5-7 minutes, until lightly browned. Set aside. Increase oven temperature to 400 degrees. Place corn in a single layer on a nonstick baking sheet. Place on top rack of oven and bake for 10 minutes. Set aside. Place whitefish on a separate nonstick baking pan. Cut a piece of cooking parchment large enough to cover fish. Spray parchment lightly with canola cooking spray. Press parchment, sprayed side down, onto the surface of the fish. Bake at 400 degrees for about 10-15 minutes, until fish is firm to the touch.

In a small bowl, combine yogurt, cimin and honey. Set aside. In a large bowl, combine corn, tomatoes, napa cabbage, cilantro, lime juice, green onion, and 1/2 of the seasoned walnuts. Divide the tomato mixture evenly between 6 plates and top with equal portions of the whitefish. Drizzle yogurt dressing over all. Top with remaining walnuts, lime slices, and cilantro sprig. Serve with a warmed, folded tortilla.

Provides 1.82 grams omega 3s.

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Easy Banbanji recipe


Banbanji is chilled chicken and cucumber salad.

Ingredients:
2 chicken breasts
2-3 slices fresh ginger root
1 tbsp sake
1/2 tsp salt
1/4 lb bean sprout
1-2 cucumber
3 tbsp mirin
3 tbsp soy sauce
3 tbsp rice wine vinegar
1/2 cup sesame seed

Preparation:
Boil water in a pan. Add sake, salt, ginger slices, and chicken in the pan. Boil chicken breasts until cooked. Cool chicken and tear into thin stripps. Boil bean sprouts in a pan for a min and drain. Cut cucumber into thin stripps. Grind sesame seeds well and add soy sauce, mirin, and rice wine vinegar. Add some chicken soup stock in the sauce to adjust the thickness. Stir the sauce well. Spread bean sprouts and cucumber in a large plate. Put chicken stripps on the top. Pour sesame sauce over the salad before serving.

*Makes 4 servings
By Setsuko Yoshizuka

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Easy Chili-Mustard Turkey Breast

Authored By: Polly Pitchford, Full Spectrum Health™
Serve with a tomato-avocado salad and corn on the cob.
Diet Type: Low Fat

Ingredients:
1, 2 1/4 - 2 1/2 pound turkey breast half with the bone
2 tablespoons chopped onion
2 tablespoons Dijon-style mustard
2 teaspoons brown sugar
1/2 teaspoon chili powder
1/8 teaspoon ground Cumin
1/8 teaspoon black pepper

Serves: 6

Cooking Time: 30 minutes - one hour

Instructions:
Preheat oven to 375 degrees. Heat oil in a small skillet over medium heat. Add onion and saute 5 minutes, stirring frequently. Stir in mustard, brown sugar, chili powder, Cumin and pepper. Cook 1 minute more. Make a pocket under turkey skin of turkey breast with your fingers. Spread onion mixture evenly under skin. Place turkey on a rack in a roasting pan. Cover with foil and bake for 45 minutes or until juices run clear. Take off foil after 30 minutes to allow the skin to brown. Remove skin before slicing and serve.

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Easy Yakitori (Tare Flavored) Recipe


Yakitori is usually skewered like a kabob. Yakitori is a great appetizer which goes with beer and sake. A common vegetable to grill with chicken is negi. Yakitori skewered with negi is called negima and is a popular kind of yakitori in Japan. Also, there are mainly two kinds of flavors: tare and shio. Tare indicates basting sauce, such as teriyaki sauce. Shio means salt in Japanese. This is a recipe to make tare-flavored yakitori.

Ingredients:
2 chicken breasts
1 medium negi
1 tbsp sugar
2 tbsp sake
3 tbsp mirin
3 tbsp soy sauce
*Bamboo skewers (soaked in water to prevent burning)

Preparation:
Cut chicken breasts into bite-sized pieces. Cut negi into 1 inch lengths. Skewer the chicken and negi in alternating order. To make teriyaki sauce, mix sugar, sake, mirin, and soy sauce in a small bowl. Grill the skewered chicken over hot coals, basting with teriyaki sauce until the chicken is
Yakitori (Tare Flavored) Recipe

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Easy Chicken Scampi

Authored By: Polly Pitchford, Full Spectrum Health™
Be sure not to marinate more than 30 minutes otherwise the lemon juice will toughen the chicken.
Diet Types: Low Calorie, Low Carbohydrate, Low Fat

Ingredients:
1 1/4 pound boneless, skinless chicken breast
2 tablespoons olive oil
1/2 teaspoon black pepper
2 tablespoons parmesan cheese
2 tablespoons parsley, chopped
2 cloves garlic, minced
1 teaspoon oregano
2 tablespoons Worchestershire sauce
1/4 cup white wine, optional
1/4 cup fresh lemon juice

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:
Cut chicken into 1" strips. Mix marinade ingredients in a zip-lock baggie and shake to mix. Add chicken to baggie and marinate for 30 minutes. Broil 10 - 14 minutes (or until all the pink is gone), turning once halfway through.

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Easy Deep-fried Mackerel Recipe


This dish is called saba tatsuta-age. It's a great appetizer to serve with beer and sake.

Japanese Seafood Recipes
Ingredients:
2 fillets mackerel, bone removed
2 Tbsp soy sauce
1 Tbsp sake
2 tsp grated ginger
*katakuriko (potato starch) or corn starch for coating
*vegetable oil for frying

Preparation:
Cut mackerel into about one inch thick pieces. Mix soy sauce, sake, and ginger in a bowl and marinate mackerel for 15 minutes. Dry the mackerel with paper towels and cover with katakuriko or corn starch. Heat enough oil for deep-frying in a deep pot to 340 degrees F. Deep-fry mackerel until browned.
By Setsuko Yoshizuka,

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Chicken Saute with Balsamic-Dried Plum Sauce

Authored By: California Dried Plum Board
This is a quick one skillet gourmet meal.
Diet Types: Dairy Free, Wheat Free

Ingredients:
2 tablespoons olive oil
4 boneless skinless chicken breast halves
salt and pepper to taste
1/2 cup finely chopped shallots
2 cloves garlic, minced
1 cup chicken broth
1/2 cup coarsely chopped dried plums
1/3 cup Balsamic Vinegar
1/2 teaspoon dried Thyme leaves, crushed

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:
In large skillet, heat oil over medium heat until hot. Season chicken with salt and pepper, as desired. Place chicken in skillet; cook 10 minutes or until browned and centers are no longer pink, turning once. Transfer to serving platter; keep warm. Add shallots and garlic to same skillet; cook and stir 3-5 minutes or until softened. Stir in broth, dried plums, vinegar, Thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper; bring to a boil over high heat. Reduce heat slightly; cook until sauce is reduced by half, about 1 cup. Spoon over chicken.

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Easy Hamaguri Clam Soup


Ingredients:
12-16 hanaguri clams
1/2 tsp salt
3 cups water
1 tbsp sake
1 tsp soy sauce
1 bunch of nabana (rape flower)

Preparation:
Soak clams in salted water. Wash the clams well. Boil nabana for a few minutes and cool it in cold water. Drain nabana and cut it into bite-sized pieces. Put water and clams in a pan and heat until the clams open. Remove the clams and strain the soup. Put the soup back in a pan and season with sake, soy sauce, and salt. Place 3-4 clams in a soup bowl and pour the hot soup over them. Garnish the soup with boiled nabana.

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Chicken and Sun-Dried Tomatoes over Spelt Ribbon Pasta

This assertive sauce is good to use with any whole grain pasta.
Diet Type: Low Fat

Ingredients:
1 cup low or reduced sodium, non-fat chicken broth
1 1/2 oz. Sun Dried Tomatoes (not packed in oil, about 16)
2 cups cooked chicken, cut into bite-size pieces
2 tablespoons white wine
1 teaspoon dried basil
1 teaspoon extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
4 cups cooked hot Spelt Ribbons
parmesan cheese to taste

Serves: 4

Cooking Time: Under 30 minutes

Instructions:
Cook pasta according to package directions. Drain and set aside. Combine broth and tomatoes in a small sauce pan and warm gently on low heat. Take off heat and let sit 5 minutes. Drain, reserving broth. Finely chop tomatoes and set aside. Place chicken, 1/2 cup broth, wine, basil, oil, salt and pepper in saucepan and heat gently till hot. When pasta is done, drain and toss with chicken mixture and tomatoes. Sprinkle with parmesan cheese and serve.

Authored By: Polly Pitchford, Full Spectrum Health™

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Kabocha Manju Recipe


Kabocha manju is a Japanese steamed cake with kabocha pumpkin filling.

Ingredients:
1 1/3 cup flour
1/2 tbsp baking powder
1/3 cup sugar
1/3 cup water
For Filling: 1/2 lb kabocha (Japanese pumpkin) / 1 cup sugar / pinch of salt

Preparation:
Peel kabocha pumpkin and cut into small pieces. Heat kabocha in the microwave until soften. Put kabocha in a bowl and add sugar and salt and mash them. Shift flour, baking powder, and 1/3 cup of sugar into a bowl. Add water and knead the dough. Make eight to ten balls. Take each dough and flatten by hands. Put kabocha filling in the center of the dough and wrap it with the dough to make a round. Repeat this process. Preheat a steamer. Place manju in the steamer and steam over high heat for 10 minutes.
By Setsuko Yoshizuka,

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Black Bean Cakes with Fruit Chutney

Make a double batch of the bean cakes and freeze half.
Diet Type: Vegetarian

Ingredients:
1 15 ounce can seasoned black beans, undrained
3/4 cup whole wheat flour
2 tablespoons canola oil
1 teaspoon baking powder
1/8 teaspoon Cayenne
1/2 cup diced celery
1/4 teaspoon black pepper
1/4 teaspoon Cumin
1/4 cup diced tomatoes
1 medium apple, peeled, cored and diced
1 orange, peeled and diced
1 kiwi, peeled and diced
1/4 cup water
1 tablespoon honey
1/2 teaspoon Curry Powder
1/4 teaspoon ginger powder
2 tablespoons peanuts

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:
Mix beans, flour, celery, black pepper, and baking powder until blended. Set aside. Place diced apple, honey and water in saucepan and bring to a boil. Reduce heat and add remaining Chutney ingredients except peanuts. Simmer for 2-3 minutes. Remove from heat and stir in peanuts. Heat oil in skillet over medium heat until hot, turn to medium-low heat. Drop black bean mix into skillet in 2 tablespoon patties, flatten to 1/4" and cook until firm and brown on both sides, about 2-3 minutes per side. Arrange on plate and pour warmed Chutney over each cake.

Authored By: Polly Pitchford, Full Spectrum Health™

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Kabocha Pumpkin Cookie Recipe


Japanese pumpkin, kabocha, is a very popular vegetable in Japan. Kabocha has slightly sweet taste, so it's often used to make desserts. This kabocha cookies are soft and are slightly sweet.

Japanese Recipes
Ingredients:
1/4 lb. kabocha
2 Tbsp butter
3 Tbsp sugar
1 egg yolk
2/3 cup flour
1/4 tsp baking powder
Preparation:
Cut kabocha into large chunks. Steam kabocha in the microwave until softened. Peel kabocha and mash in a bowl. Mix butter and sugar in another bowl. Add mashed kabocha in the bowl. Mix well. Add an egg yolk and stir well. Sift flour and baking powder together. Add the flour in the bowl. Mix the dough. Rest the dough in the refrigerator for 30 minutes. Preheat the oven to 340 degrees F. Flatten the cookie dough on floured board and cut into your favorite shapes. Place a cooking sheet in a baking pan and place shaped cookie dough on the sheet. Bake cookies in 340F oven for 15-20 minutes.

*Makes 16 small cookies or 8 large cookies

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