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Taste Aroma Quick & Delicious Recipe Book 2017

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Published by nanawilson, 2017-10-31 07:35:54

Taste Aroma Quick & Delicious Recipe Book 2017

Taste Aroma Quick & Delicious Recipe Book 2017

Dear friend,

We are so excited to bring you this Quick & Delicious Recipe Book.
At Taste Aroma we don’t just have a vision and a mission, we have
a passion - for Stir-Fry!

We introduced the Taste Aroma Stir-Fry Cooking Sauce to the Gha-
naian market with the sole aim of highlighting the wonderful, deli-
cious and creative cooking techniques possible with stir-frying so
as to help others discover a new way of cooking!

The recipes in this book are a tiny sample of the possibilities avail-
able with stir-frying. Most stir-fry dishes include plenty of fresh
vegetables and lean and healthy proteins, making them excellent
meal choices for the whole family.

Our consumer friends tell us that Taste Aroma Stir-Fry Cooking
Sauce is a ‘life saver’ in the kitchen. They can’t believe the fresh and
tasty meals they are making in minutes; allowing them to spend
more time on the things and people who matter!

We pray you will enjoy the recipes in this book and fall in love with
stir-frying just like us.

Don’t forget to follow us on Instagram, Facebook and Twitter
@mytastearoma as we bring you new recipes weekly that are quick
and delicious for all!

With love,

Taste Aroma



© 2017 Selica Gold Limited

CONTENTS 6 5 - QUICK & DELICIOUS RECIPES
8
Introduction To Stir-Frying 10
Preparing to Stir-Fry 15
Oils 24
Appetizers 26
Sauces & Dips 36
Poultry Dishes 38
Aromatics 48
Meat Dishes 50
Proteins 60
Fish & Seafood Dishes 63
Variations of Seafood 72
Vegetarian 82
Rice & Noodles 90
Cooking Techniques
Taste Aroma Stockists

INTRODUCTION
TO STIR-FRYING

6 - QUICK & DELICIOUS RECIPES SO MUCH VARIETY

Stir-frying is a fast and fresh way We are all aware that our days
to cook. With the protein of your are now busier than ever. Stir-fry-
choice and fresh vegetables cut ing fits hectic lifestyles and
into bite sized pieces, you sim- health-conscious tastes. Its ver-
ply toss and turn the food in a satility allows you to incorporate
little amount of hot oil in a fry- any seasonal vegetable, from car-
ing pan or wok over high heat, rots to courgettes, or pumpkin to
and in ten minutes or less you peppers, with almost all proteins,
have a delicious meat to eat! and in a flash after a busy day.

With this technique you will also YOUR MEALS will be on the
find your vegetables stay crisp table and you will now have
and colourful and that your pro- plenty of evening left to enjoy
teins retain their flavour, stay doing the things you love most.
tender and juicy.

It’s so versatile, with so many Most vegetables can be used,
meal options, you could have cut into thin, bite-sized pieces
a different meal every day for first. Hard vegetables like squash
weeks! or cauliflower also work well but
may need a few more minutes
to steam so as to soften. Leafy
greens such as spinach cook in
seconds once they hit the hot oil.

IT SAVES TIME Meats such as chicken thighs 7 - QUICK & DELICIOUS RECIPES
chicken breasts, beef or pork
Stir-frying is a simple Asian cook- stir-fry beautifully when cut
ing technique and was developed into thin, bite-sized strips. Avoid
as a cooking method that worked large or tough chunks of meat
efficiently on simple brick stoves or stir-frying with bones in the
with a small flame to heat the meats as these usually require
wok or frying pan to high tem- long, slow cooking to become
peratures. tender.

Shrimp and octopus and firm-
fleshed fish such as grouper, ti-
lapia and tuna can work well, but
delicate, flaky fish like sole may
fall apart.

The high temperature required
for stir-frying seals the outside
of the food very quickly, preserv-
ing the natural juices. It usually
only 2-3 minutes per ingredient
to stir-fry so vegetables stay
bright and crisp, meat browned
and succulent. This technique is
now seen as the most universal
cooking style around the world.

8 - QUICK & DELICIOUS RECIPES PREPARING TO STIR-FRY

Before you begin stir-frying it’s useful to have some basic kitchen items
in your possession which will make your kitchen experience that much
smoother. You don’t need a lot and we’ve listed them below so you can

get started on your stir-fry journey.

FRYING PAN OR WOK

A large frying pan (non-stick
preferably) or wok is an essential
tool for stir-frying. It should be
strong enough to withstand high
heat as well as be wide enough
for you to cook large batches
without overcrowding the pan.

LID FOR FRYING PAN
OR WOK

Some but not all frying pans come
with lids. If no any saucepan lid
which fully covers your pan is
ideal. The lid can come in handy
if you need to steam some hard-
er vegetables or you wish to pre-
vent your sauce from drying out.

SHARP KNIVES 9 - QUICK & DELICIOUS RECIPES

There will be cutting involved so
get a few sharp knives. Wheth-
er it’s de-boning chicken thighs
or filleting fish, sharp knives are
essential kitchen tools. You just
need one for shredding meat
and one for slicing vegetables.

CHOPPING BOARD

A couple of chopping boards is
usually recommended. One for
meats and one for vegetables
to avoid cross contamination. If
you only have one you can mark
one side an remember to use
the right side for the right job.

WOODEN SPATULAS

.A set of wooden or silicone
spatulas all you need for stir-fry-
ing. The wooden spoon is great
for fried rice dishes and the
flat spatulas perfect for scoop-
ing and tossing the proteins
and vegetables in stir-fry sauce.

10 - QUICK & DELICIOUS RECIPES OILS FOR STIR-FRY

Depending on the dish you are making, most stir-fry require very lit-
tle oil (great for the health conscious cook)! There are many great oils
that work well with stir-fry, such as groundnut and soy. Don’t waste
expensive extra- virgin olive oil or coconut oil for stir-frying as they do
not have a high smoking point and will most likely burn. Similarly avoid
margarine and butter, which also burns easily at high temperatures.

VEGETABLE OIL

Vegetable oils are derived from
seeds of vegetables and fruits
that have oil content. Over-
all, vegetable oils provide ben-
efits such better metabolism
and digestion, lowers chances
of breast cancer, and provides
omega-3 fatty acids to the body.

SOYBEAN OIL

Soybean oil is extracted from
the soybean and often has a dark
yellow or faint green color. Most
standard vegetable oil is typical-
ly composed of soybean oil. It’s
commonly found in the market
and is perceived to be nutrition-
ally better than vegetable oil.

CANOLA OIL 11 - QUICK & DELICIOUS RECIPES

Canola oil is known as rapeseed
oil. Canola oil is a type of edible
cooking oil that most commonly
comes from varieties of the rape
plant. It has a low amount of
cholesterol and a high amount
of important antioxidants which
help the body’s metabolism.

CORN OIL

Corn oil (maize oil) is oil ex-
tracted from the germ of corn
(maize). Its main use is in cook-
ing, where its high smoke point
makes refined corn oil a valu-
able frying oil. Corn oil is gen-
erally less expensive than most
other types of vegetable oils.

GROUNDNUT OIL

Groundnut oil or peanut oil,
is derived from groundnuts.
Groundnut oil comes as re-
fined, unrefined, roasted, and
cold-pressed. Generally, peo-
ple use peanut oil in their
cooking for the interesting fla-
vor that it gives to the food.







APPETIZERS 15 - QUICK & DELICIOUS RECIPES

Stir-Frying isn’t just for main meals it’s a
great cooking method to

quickly prepare appetizers and small chops
that add a little flavour to your dining
experience, or just because you fancy a
snack!

It can be used to prepare the filling in
spring rolls, samosas and other party
favourites which you can dip in yummy

soy-based sauces!

TERIYAKI PAN-FRIED
CHICKEN

Chicken wings are a universal favourite and are an excellent choice
for small chops or as a main meal with potato chips or rice! This quick
and easy seasoning will make this version a hit in your home!

INGREDIENTS

1 Sachet of Taste Aroma Sauce
8-10 Chicken Wings (1 Pound)

4 Tablespoons of Oil
1 Teaspoon of Minced Garlic
3-4 Chili Peppers (minced)

METHOD

1 Wash and cut each chick- 4 Heat the oil in a shallow
en wing at the elbow. frying pan and fry the
wings for 5-7 minutes on
Pour one sachet of Taste each sides until crispy.
Aroma Sauce into a bowl
Remove wings when
2 and stir in garlic and the
chili pepper. 5 done. Serve with the
Honey Soy Dip as an ap-
Add the wings to the petizer or with potato
seasoning mixture, make chips as a main meal.
sure that the wings are
thoroughly coated with

3 the sauce. Leave for 10
to 15 minutes (or over-
night in fridge).

16

SERVES 4-6 - TERIYAKI PAN-FRIED CHICKEN

SOY SPICE BEEF KEBABS

Call it Kabob, Kabob or even Suya, this spicy pan fried kebab thread-
ed with green peppers and onions is succulent and flavourful! You’ll

definitely wish you made more!

INGREDIENTS

1 Sachet of Taste Aroma Sauce
2 Pounds of Beef
1/4 Cup of Oil

1 Tablespoon of Cornstarch
2 Tablespoons of Chili Powder

2 Spring Onions (Chopped)
1 Green Pepper
1 Onion

10-12 Kebab Sticks

METHOD

1 Wash beef and cut into 4 Fry the beef in batches
cube or wide thin strips. on each side, adding oil
Flatten each strip with as needed. Make sure
hands or wooden spoon. to seal each side of the
meat until browned.
In a bowl, add 3 table-
spoons of water to the Chop the onions and

2 cornstarch and mix. Then 5 green pepper into a size
mix the Taste Aroma for threading on sticks.
Sauce and chili powder Add to remaining in in
to the mixture. Leave to pan and stir fry for 1 min-
season 10-15 minutes. ute. Remove and drain.

3 Heat a little oil in pan un- 6 Thread beef, onion and
til quite hot. green pepper on each
kebab stick.

18

SERVES 4-6 -SOY SPICE BEEF KEBABS

CRUNCHY YAM SEAFOOD BALLS

Serve these yam seafood balls at your next party and your guests will
be envious of your chef skills! This mix of delicate fish and shrimp sea-

soned with Taste Aroma Sauce is too scrumptious!

INGREDIENTS

1/2 Sachet of Taste Aroma
1 Pound of Shrimp

1 Pound of Fillet White Fish
3 Slices of Cooked Yam

1Tablespoons of Chili Powder
2 Spring Onions (Chopped)
2 Large Eggs

1 Cup of Breadcrumbs or Flour
Oil for Frying

METHOD

1 Chop fish, prawns and 4 Dip each ball in the egg
spring onion into very mixture then dip into
small pieces. Mix with breadcrumb or flour. Re-
Taste Aroma Sauce and peat for all balls.
Chili and leave to mari-
nate for 5 minutes. Heat oil in pan until very
hot. You can deep fry or
2 Mash the yam and add
to seafood mixture with 5 shallow fry the seafood
1 beaten egg. Mix ev- balls for between 5-8
erything and then shape minutes. If shallow fry-
into mini-balls. ing, turn the balls half-
way through frying for
3 Prepare a bowl with even cooking.
bread-crumbs (or flour)
and another with a beat- 6 Serve with spicy dipping
en egg.
sauce for a delicious
20 snack!

SERVES 4-6 - CRUNCHY YAM SEAFOOD BALLS

CLASSIC SPRING ROLLS

This classic appetizer takes on a whole new twist with this Taste
Aroma stir-fry filling. You can swap the protein from meat to chicken

or remove for a vegetarian. It’s so easy to make!

INGREDIENTS

1/2 Sachet of Taste Aroma
1 Pound of Minced Meat
1/4 Cabbage (Chopped Finely)
3 Spring Onions (Chopped)
1 Carrot (Chopped Finely)

1 Packet of Spring Roll
Wrappers

1Egg or Water For Sealing
Oil for Frying

METHOD

1 Mix 1/2 of the Taste 4 Scoop 1 tablespoon of
Aroma Sauce with the minced meat mixture and
minced beef and set place in center of spring
aside for 5-10 Minutes. roll wrapper.

Heat 1 tablespoon of oil Wrap and fold each
in frying pan and stir-fry wrapper into spring rolls

2 minced beef with the 5 using egg mixture to seal
vegetables until meat is the edges.
cooked through. Remove
and let cool. Heat oil in pan for deep
frying. Fry the spring
Mix one egg in a bowl. rolls for 3 minutes until

3 Prepare spring roll wrap- 6 golden brown. Drain and
pers on a flat surface. serve.

22

MAKES 20+ PIECES- CLASSIC SPRING ROLLS

SAUCES & DIPS

Sauces and dips are so easy to make and can totally transform an ap-
petizer or dish. Taste Aroma Stir-Fry Cooking Sauce makes a great base

for soy infused dips. There’s no need to cook so you can mix it with
your flavour and enjoy. Check out our dips recipes below and try it with

your spring rolls or samosas. All the dips make a great marinade too!

24 - QUICK & DELICIOUS RECIPES GINGER LEMON SOY

A few tablespoons of Taste Aro-
ma Sauce is mixed with grated
ginger, chili and a half a lime or
lemon to create this zingy ginger
lemon soy dip. Absolutely deli-
cious served with shrimp appe-
tizers

HONEY SOY

This is for the sweet in you! A
mixture of honey and Taste Aro-
ma Sauce creates a tantalizing
trick on your palate. Sweet and
savory with a light spicy kick. A
must as a vegetable dip!

SWEET CHILI SOY

Sweet chili soy sauce can be
made with the ingredients you
have in the cupboard at hone.
Just mix 1 tablespoon of vinegar,
chopped chili, brown sugar and
1/2 sachet ofTaste Aroma Sauce.
Stir until sugar has melted. Yum!

SATAY SAUCE 25 - QUICK & DELICIOUS RECIPES

Kids and adults go crazy over
this satay sauce. So simple even
kids can make it. Just mix 1/4
cup of water with1 tablespoons
of groundnut paste to a sachet
of Taste Aroma Sauce. Taste
great with raw veggies or chick-
en kebabs!

HOT CHILI SOY

This is the classic Taste Aroma
Sauce with loads of chopped
chili mixed in for a power
packed dip. We recommend
3-5 birds eye chili chopped and
mixed into 1/2 sachet of Taste
Aroma Sauce.



POULTRY 27 - QUICK & DELICIOUS RECIPES

Chicken works wonderfully well with stir-fry
and is also the easiest to master. The fast

cooking time allows the chicken to retain its
flavour and moistness.

Chicken’s mild taste also makes it an ex-
cellent protein choice to mix with different
spices and seasonings. It’s versality allows

for numerous recipe options and works
well for a family meal or when entertaining

guests!

CLASSIC STIR-FRY CHICKEN

This classic chicken stir-fry can be made in minutes. Flavourful
and packed with vegetables, the thin boneless strips marinates
in minutes making it a perfect weekday meal for all the family.

INGREDIENTS

1 Sachet of Taste Aroma
1 Pound of Boneless Chicken

1 Tablespoon of Oil
1 Large Green Pepper

1 Onion (Sliced)
3 Spring Onions (Chopped)
1 Carrot (Cut into Thin Strips)

Chili Pepper (Optional)

METHOD

1 Season the chicken with 4 Pour in remaining Taste
1 tablespoon of the Taste Aroma Sauce and stir-fry
Aroma Stir-Fry Sauce. Set for another 2-3 minutes
aside for 5-10 minutes. until chicken is cooked
through.

Heat 1 tablespoon of oil Serve immediately with

2 in frying pan. When hot, 5 rice, potatoes or noodles.
ad d the chicken and stir-
fry for 3-5 minutes.

Add the vegetables and

3 continue stir-frying for
another 3 minutes.

28

SERVES 2-4 - CLASSIC STIR-FRY CHICKEN

CURRY CHICKEN

Another hit from Taste Aroma. A simple addition of curry powder
transforms this chicken dish for a spicy mouth watering meal.

INGREDIENTS

1 Sachet of Taste Aroma
1 Pound of Boneless Chicken

1 Tablespoon of Oil
1-2 Cups of Spinach

1 Onion (Sliced)
2 Small Tomatoes (Sliced)
1-2 Teaspoons of Curry Powder

METHOD

1 Season the chicken with 4 Add 1 teaspoon of cur-
1 tablespoon of the Taste ry powder then pour in
Aroma Stir-Fry Sauce remaining Taste Aroma
and 1 teaspoon of cur- Sauce and stir-fry for an-
ry powder. Set aside for other 2-3 minutes.
5-10 minutes.
Add sliced tomatoes and
2 Heat 1 tablespoon of oil
in frying pan. When hot, 5 cover frying pan with lid
add the chicken and stir- and let steam for a few
fry for 3-5 minutes. minutes.

3 Add the vegetables and 6 Serve with rice or pota-
continue stir-frying for toes.
another 3 minutes.

30

SERVES 2-4 - CURRY CHICKEN

MINI POP CHICKEN

Cubes of chicken are marinated in Taste Aroma Sauce dashed with
BBQ Sauce for a tangy glazed chicken dish that works well as an ap-

petizer on tooth picks or a main meal with rice.

INGREDIENTS

1 Sachet of Taste Aroma Sauce
1 Pound of Boneless Chicken
1 Tablespoon of BBQ Sauce

1 Tablespoon of Oil
2 Spring Onions

Chili Peppers (Optional)

METHOD

1 Cut chicken into cubes 4 Add spring onions and
and season with 1 table- chili peppers and stir-fry
spoon of Taste Aroma for another 2-3 minutes
Sauce and 1 tablespoon until chicken is cooked
of BBQ sauce fro 5-10 through.
minutes

2 Chop spring onion and Serve with spring onion
chili pepper and set
aside. 5 and groundnut topping
with rice or alone as a
snack.

Heat oil in frying pan
and stir-fry chicken for

3 3-5 minutes.

32

SERVES 2-4 - MINI-POP CHICKEN

GINGER CHICKEN

This easy ginger chicken recipe has only 5 ingredients. You can mix
and change up the vegetables as you wish which will give many meal

options for any night of the week.

INGREDIENTS

1 Sachet of Taste Aroma Sauce
1 Pound of Boneless Chicken

1 Tablespoon of Oil
1 Teaspoon of Grated Ginger

1 Red Pepper
1 Green Pepper
1 Large Onion

METHOD

1 Cut chicken into strips 4 Add the chicken to the
and season with 1 table- pan and stir-fry for 3-5
spoon of Taste Aroma minutes .
Sauce. Leave for 5-10
minutes.

2 Slice vegetables and set Add sliced vegetables
aside.
5 and pour in the remain-
3 Heat oil in frying pan ing Taste Aroma Sauce
and stir in the grated and stir-fry for 3 minutes
ginger until fragrant. until chicken is cooked
through.

6 Serve with rice or noo-
dles.

34

SERVES 2-4 - GINGER CHICKEN

AROMATICS

Aromatics are ingredients that are chopped finely enough that they
readily give up their flavor and distribute themselves evenly throughout
the dish during a stir-fry. The most typical aromatics are garlic, ginger,

and spring onions, though it can include things like fresh chilies, lem-
on-grass, herbs, and other spices.

36 - QUICK & DELICIOUS RECIPES GINGER

Aromatic, and spicy, ginger adds
a special flavor and zest to stir
fries and many vegetable dish-
es. Fresh ginger root is available
year round ans it offers health
benefits when consumed, fight-
ing inflammation and many
more ailments.

GARLIC

Highly valued throughout the
ages as a culinary spice, garlic
is one of the oldest cultivated
plants in the world. It has a strong
aroma and flavour and is espe-
cially flavourful with meats and
chicken.

CHILI PEPPERS 37 - QUICK & DELICIOUS RECIPES

Apart from the heat on the
tongue, chili peppers are a great
addition to flavouring food and
giving an extra ‘kick’ to mild
dishes. Full of vitamin C and
other nutrients, a little goes a
long way. A great stir-fry addi-
tion that we love at Taste Aro-
ma.

SPRING ONIONS

Also known as scallions, spring
onions are in fact very young
onions, harvested early. All of
the onion is edible, and are good
either raw or cooked. They are
similar flavour to onions, but are
much milder giving subtle fla-
vours.

CURRY POWDER

Curry powder is actually a mixture
of turmeric with several spices
including cardamom, cinnamon,
cloves, coriander, cumin, and fen-
ugreek, made pungent with gin-
ger, chili, and pepper. There are
several curry mixes that are deli-
cious in cooking,



MEAT 39 - QUICK & DELICIOUS RECIPES

Succulent rich meat flavoured with spices
and seasonings are a crowd favourite at
most occasions and gatherings. Add fra-
grant aromatics such as lemon-grass, chili
and ginger and you can change the taste of
your meal with one simple ingredient.

Whether its kebabs, burgers or crispy fried
beef, you’ll; find a delicious recipe to feed

the carnivore in you!

CLASSIC BEEF SAUCE

This classic dish has become a favourite in all households. Depend-
ing on your style you can fry your beef straight away or steam it first.

Whichever way, it’s a quick and delicious meal for all the family.

INGREDIENTS

1 Sachet of Taste Aroma Sauce
1 Pound of Shredded Beef
1 Tablespoon of Oill
1 Green Pepper
1 Large Onion
1 Medium Carrot
Chili Pepper (Optional)

METHOD

1 Season meat with 1 ta- 4 Add sliced vegetables
blespoon of Taste Aroma and stir-fry for 1-2 min-
Sauce and set aside for utes.
5-10 minutes (or steam
meat for 10 minutes Add the the remaining
with no salt)
5 Taste Aroma Sauce and
2 Slice Vegetables into thin stir for 2-3 minutes until
strips then heat oil in meat is cooked and in-
pan on high heat. gredients are well coated
in the sauce.
3 Stir-fry beef in frying
pan for 3 minutes on 6 Enjoy with rice, noodles
each side (1 minute if or starch of your choice.
you steamed your meat).

40

SERVES 2-4 - CLASSIC BEEF SAUCE

CRISPY BEEF

This recipe for crispy beef is so tasty and super-thin strips of beef
don’t need to be marinated for long as the cornstarch helps to retain

the flavours inside.

INGREDIENTS

1 Sachet of Taste Aroma Sauce
1 Pound of Thin Shredded Beef

1 Tablespoon of Cornstarch
Oill for Deep Frying

1 Green or Red Pepper
2 Spring Onions (Sliced)

1 Medium Carrot
Chili Pepper (Optional)

METHOD

1 Season the beef with 4 Using 1 tablespoon of
1 tablespoon of Taste oil, stir fry the vegetables
Aroma Sauce and the and the remaining Taste
cornstarch and marinate Aroma Sauce for 2 min-
for 10 minutes utes.

2 Slice vegetables and chili 5 Add the fried beef to the
pepper and set aside. mixture and stir through
for 1 minutes.

Heat oil in frying pan on 6 Serve with fried rice.

3 high heat. Fry beef until
crispy. Remove from oil
and drain.

42

SERVES 2-4 - CRISPY BEEF

SWEET CHILI PORK

The Taste Aroma take on sweet and sour pork offers am amazing con-
trast between the sweetness of the sweet chili and the spicy savory
taste of the Taste Aroma Sauce. Definitely worth a try!

INGREDIENTS

1 Sachet of Taste Aroma Sauce
1 Pound of Pork (Shredded)
1 Tablespoon of Oill
1 Green Pepper
1 Large Onion
1 Medium Carrot
Chili Pepper (Optional)
1/4 Cup of Sweet Chili Sauce

METHOD

1 Season shredded pork 4 Add remaining Taste
with 1 tablespoon of Aroma Sauce and Sweet
Taste Aroma Sauce. Chili Sauce and stir-fry
Leave for 5-10 minutes. for another 2-3 minutes.

2 Slice all vegetables thinly Cover frying pan with
and set aside.
5 lid and let steam for a
few minutes until Pork is
cooked thoroughly.

Heat oil in frying pan and 6 Serve with rice or pota-
toes.
3 stir-fry pork and vegeta-
bles for 5 minutes.

44

SERVES 2-4 - SWEET CHILI PORK

TERIYAKI BEEF BURGERS

Did someone say “Burger!”? Who doesn’t love a good burger? Now you
can make delicious burgers right in your own kitchen without breaking

the bank. The kids will thank you for it!

INGREDIENTS

1 Sachet of Taste Aroma Sauce
1-2 Pounds of Minced Meat
1 Egg (Beaten)
Oil For Frying

Toppings
Lettuce, Tomatoes, Onions
Bacon, Pineapple (optional)

Chili Pepper (Optional)

METHOD

1 Pour Taste Aroma Sauce 4 Assemble burger meat
into minced meat with 1 on toasted burger buns.
egg and mix thoroughly. Add fried bacon, toma-
toes, lettuce and onions
or as how you desire.

2 Wet hands and shape 5 Traditional teriyaki burg-
minced meat into burger ers are topped with Pine-
shapes for frying. apple slices, give it a try!

Heat oil in frying pan

3 and fry each burger for
5-10 minutes depending
on how well done you
want it.

46

MAKES 4-6 - TERIYAKI BEEF BURGERS

48 - QUICK & DELICIOUS RECIPES Meat from fish, chicken, beef, and wild game offers its own specific
array of vitamins, nutrients, and protein profile. For a total nutrient rich

meal it’s essential to eat a protein source at each meal time

Protein helps to maintain energy, and keep your overall health optimal.
Even vegetarians can get protein through soy based proteins like Tofu.

BEEF

Beef (cow meat) is a source of
high-quality protein and essential
nutrients. The meat from differ-
ent body parts of the cow deter-
mine the taste and tenderness of
the meat. For stir-frying aim for
fillet for quicker cooking times.

PORK

Pork is a red meat and is derived
from pig. It is high in protein
and essential vitamins, min-
erals and amino acid good for
overall health. Lean pork, when
trimmed of visible fat, is nutri-
ent-dense, satisfying, and good
for you and can be more healthy
than chicken.

GOAT 49 - QUICK & DELICIOUS RECIPES

Goat meat is lower in fat than
chicken, but higher in protein
than beef. Goat meat outshines
traditional meat sources in most
areas: lower in calories, total
fat, saturated fat and cholester-
ol. Depending on the dish, goat
meat may need longer cooking
time than beef or pork.

CHICKEN

Chicken thighs have skin and
dark meat.. Chicken breasts on
the other hand, are composed
of white meat and thought of as
a healthier option. Breasts and
thighs actually do not differ that
much in nutrient content, and
thighs are only slightly fattier
than breasts

TOFU

Tofu is a protein source made
from soy milk. Tofu can be soft,
firm, or extra firm. Tofu has a sub-
tle flavor and can be used in sa-
vory and sweet dishes. It is often
seasoned or marinated to suit the
dish and can replace most meats
in many recipes.


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