International Stews Cooking Show Recipes

Chef: Cihan Demir

Description: This Brazilian chicken is simmered in a creamy coconut milk sauce and infused with aromatic spices.

Prep time: 15 min

Cook time: 30 min

Ingredients:

• 4 chicken breasts, skinless and boneless
• 14 oz can coconut milk
• 1 cup chopped tomatoes
• 1 teaspoon cumin
• 1 teaspoon cayenne pepper
• 1 teaspoon turmeric
• 1 teaspoon coriander
• 1 teaspoon salt
• ½ teaspoon black pepper
• 3 tablespoons olive oil
• 1 jalapeno, seeded
• 2 tablespoons fresh ginger, grated
• 2 cloves garlic, peeled and chopped
• ½ medium red onion, diced
• 1 tablespoon lemon juice
• 2 bell peppers, sliced

Directions:

1. In a large bowl, mix the cayenne pepper, turmeric, coriander, cumin, salt and pepper.

2. Add the chicken breasts and coat thoroughly with the spices. This can be covered and left in the fridge to marinate for 30 minutes.

3. Place the jalapeno, grated ginger, and garlic into a food processor. Pulse until finely chopped, then add the lemon juice to bring the mixture into a paste.

4. Heat the olive oil in a large skillet or pan over a medium heat. Add the chicken breasts and cook for about 6 minutes each side until browned. Remove the chicken from the pan and set aside.

5. Sauté the onions and peppers, until translucent.

6. Add the jalapeno mixture and cook for 2 minutes, stirring thoroughly.

7. Add the chopped tomatoes and cook for 5 minutes.

8. Add the coconut milk, stir to mix, then return the chicken breasts to the skillet. Cook for 10-15 minutes until the chicken is cooked through and the sauce has thickened.

Nutrition Tip: This recipe is made without dairy or gluten. You can make it vegan by substituting a plant-based protein such as tofu or chickpeas for the chicken.

Chef: Richard Cramm

Description: With chunks of potatoes, onion, and thinly sliced beef simmered in homemade dashi broth, Japanese Meat and Potato Stew is the perfect cozy at home dish.

Prep time: 15 min

Cook time: 15 min

Ingredients:

• 150g of thinly sliced Beef (sirloin recommended)
• 3 medium potatoes, diced
• 1 small carrot, diced
• 1 onion, chopped
• 12 snow peas
• 65ml soy sauce
• 45g sugar
• 30ml mirin (sub: rice vinegar)
• 15ml of Vegetable oil
• 625 ml Dashi Broth (recipe below)

Directions

1. Pour oil in saucepan over medium heat, add thinly sliced beef and fry for about 1 minute.

2. Add soy sauce, sugar, and mirin. Sauté for another minute.

3. Add potato, carrot, and onion and continue to cook.

4. Pour in the dashi broth, bring to a boil, then simmer for 10 minutes covered or until potatoes are tender.

5. Remove lid, add snow peas and cook for 1 minute longer.

6. Divide into 4 bowls and serve immediately.

To make Dashi Broth:

• 30 g of Kombu
• 1 L of water
• 30 g of Bonito Flakes

METHOD

1. Soak the kombu in water for 30 minutes or until soft

2. Remove from water and slice return to water and bring to a boil, as soon as the water boils remove kombu to prevent the stock from becoming bitter. Let rest and cool for 50 minutes.

3. Stir the bonito flakes in the kombu broth, bring to a boil. Remove from heat and let cool, when cool strain broth through cheesecloth or coffee filter

Nutrition Tip: This cozy and hearty stew is a good way to stretch a smaller portion of beef into multiple servings! Sirloin is recommended, but it may also be a great way to use up leftover protein, or a lower cost cut of meat.

Chef: Sean Locke

Description: A flavorful, nutritious, and low-cost chickpea spinach curry. This recipe can be made in under 30 minutes!

Prep Time: 5 min

Cook Time: 20 min

Ingredients:

• 3 tbsp sunflower or canola oil
• 1 large onion finely chopped
• 4 cloves garlic, crushed
• 1 inch ginger, finely grated
• 1 tbsp ground coriander
• 1/2 tbsp ground turmeric
• 1/2 tbsp ground cumin
• 1/4 - 1/2 tsp cayenne pepper or chili flakes
• 1.5 cups crushed tomatoes (400g)
• 2.5 cups cooked chickpeas (400g)
• 1/2 cup vegetable stock (120 ml)
• 1 cup frozen chopped spinach or 100gm fresh/frozen chopped spinach
• 1/2 - 1 tsp salt
• 1 tsp sugar
• 1 tsp garam masala
• 1 tbsp lemon juice
• 1 tbsp chopped fresh cilantro leaves (coriander leaves)
• OPTIONAL: 1/4-1/2 cup full-fat coconut milk (50-100 ml)
• Cooked basmati rice and naan (to serve)

Directions:

1. Heat the oil in a large pan over a medium-high setting. Sauté the finely chopped onion until golden.

2. Add the crushed garlic and grated ginger and cook for 1-2 minutes, stirring frequently, until the garlic doesn't smell raw anymore.

3. Mix in the next four ingredients (ground coriander, turmeric, cumin, and cayenne) and toast for two minutes stirring often.

4. Add the crushed tomatoes, chickpeas, and vegetable stock. Increase the heat to high and once boiling, lower to medium-low to maintain at a simmer for 10 minutes, stirring every now and then.

5. Add 1/2 tsp salt, the sugar, and the spinach. If the spinach is frozen increase the heat until the curry is bubbling away again. Simmer for an additional five minutes.

6. Add the garam masala, lemon juice and coconut milk and stir. Sprinkle over the chopped cilantro leaves and serve hot with cooked basmati rice and naan.

Nutrition Tip: This is a powerful plant forward stew, packed with fibre from chickpeas, antioxidants from tomatoes, and iron from spinach.

Chef: Denise Allen

Description: A simple and easy vegan stew recipe that is hearty and only takes a short time to make!

Prep time: 10 min

Cook time: 30 min

Ingredients:

• 1 tsp olive oil
• 1 onion, peeled and chopped fine
• 1 clove garlic, peel, and mince
• 1 tsp garam masala
• 1tsp paprika
• ¼ tsp salt
• 1 tbsp flour or cornstarch
• 2.5 cups vegetable broth
• 1-15oz can chick peas
• 1 can diced tomato, drained
• ½ cup dried apricots, sliced
• 2 potato, medium sized, peel and chop in small dice
• 1 tbsp chopped fresh herbs (cilantro, parsley, cilantro)
• Hot Sauce (optional)

Directions:

1. Heat oil in a medium saucepan over medium heat. Add onion, garlic, garam masala, paprika, and sea salt. Cook for 5 minutes stirring until onion is softened. Stir in flour and cook for 30 seconds.

2. Add broth, craping brown bits from the bottom of the pan. Use a whisk to blend everything. Add potatoes and bring the mixture to a boil. Cover and boil over medium heat for 15 minutes.

3. Add tomatoes, chickpeas, and apricots. Reduce heat to medium low and cook covered until potatoes have softened, 5-10 minutes. Use a knife to cut potatoes if they cut without much force then potatoes are done.

4. Garnish with chives or cilantro right before serving. Serve with brown rice, farro, or bulgur wheat. Store in air-tight container in the fridge.

Nutrition Tip: This is a flavorful stew packed with nutrients! Dried apricots are a good source of fibre, antioxidants and iron. Coupled with the vitamin C and potassium in the potatoes, and both fibre and protein in chickpeas, this stew is sure to satisfy!

Chef: Daniel Lemay

Description: Moroccan chicken is a tender and comforting stew featuring warm Moroccan spices, lemon and dried fruit.

Prep Time: 30 min

Cook Time: 60 min

Ingredients:

• 5 ml olive oil
• 560 g boneless chicken thighs, diced
• 56 g Spanish onions, diced
• 113 g carrots, sliced
• 113 g celery, diced
• 56 g zucchini, sliced
• 113 g roma tomatoes, diced
• 540 ml canned chickpeas, drained
• 5 g minced garlic
• 5 g minced ginger
• 5 g paprika
• 2 g cumin powder
• 5 g ground cinnamon
• 2 g dried oreganos
• 1 g cayenne pepper
• 5 g turmeric
• 56 g dried apricot, sliced
• 56 g raisins
• 375 ml chicken broth
• 5 ml lemon juice
• 28 g fresh cilantro

Directions:

1. Heat oil in a large saucepan over medium heat, add chicken and cook, stirring occasionally until the chicken is partially cooked, 3-4 minutes. Remove the chicken.

2. To the saucepan add the onions, carrots, celery, and sauteed until tender, 3-4 minutes, stir in the ginger, garlic, cayenne pepper, turmeric, cumin, cinnamon, oreganos, paprika, sauté until fragrant, about a minute. Add the chicken broth, tomatoes, raisin, apricot and return the chicken to the pan. Reduce the heat to a simmer for about 10 minutes.

3. Stir in the chickpeas, zucchini and cook until the zucchini is tender, about 15 minutes. Adjust seasoning, stir in the lemon juice, and serve. Garnish with fresh cilantro.

To make Couscous:

Ingredients:

• 440 ml chicken or veg broth.
• 5 g salt
• 15 g butter or margarine
• 15 ml oil
• 284 g couscous

Directions:

1. In a medium saucepan, bring the broth, salt, butter, and oil to a boil, stir in the couscous, cover tightly with a lid, and remove from heat. Let the couscous steam for 5 minutes. Use a fork to fluff the couscous and break up any clumps.

Nutrition Tip: To make this recipe vegetarian or vegan substitute a plant-based protein such as tofu, chickpeas or soy protein chicken, and swap chicken broth for vegetable broth.

Chef: Javier Alarco

Description: A recipe featuring both sustainable and local ingredients, that can help reduce kitchen waste and is a delicious meal!

Prep Time: 30 minutes

Cook Time: 4 hours

Ingredients:

• 2 bunches cilantro
• 1 bunch spinach
• 500 ml black beer
• Canola oil
• 6 lb (2.7 kg) short rib
• Salt and pepper
• 2 onions, fine chopped
• 2 oz garlic, chopped
• 1 oz cumin powder
• 3 Thai chili (or scotch bonnet)
• 1 potato, large, peeled and diced (to thicken the sauce)
• 1 cup green peas

Directions:

1. Puree cilantro, spinach and beer.

2. Heat a medium pot over medium heat with canola oil. Season the short ribs with salt and pepper. Sear all sides of short rib approximately 2 minutes per side until nicely browned. Set beef aside.

3. In the same pot, add onion and sweat until translucent. Add garlic, cumin and chili pepper and cook for 2 minutes. Add beef back in along with pureed beer mixture and diced potatoes.

4. Braise, covered until beef is fork tender, approximately 2 - 2 1/2 hours. Add water as needed throughout if sauce becomes too thick. Season with salt and pepper. Remove beef and puree sauce in the pot. Add beef and peas back into the pot and cook for an additional 3 minutes or until peas are warmed through. Adjust seasoning if necessary.

Nutrition tip: This is an iron rich recipe with both short ribs and spinach, and a great option to prep on a weekend afternoon.

Chef: Mark Meinzinger

Description: Mechado, Filipino Beef Stew, is the Philippine’s version of a comforting stew with deep flavours from browned garlic, marinated beef, and fish sauce.

Prep time: 30 min

Cook time: 80 min

Ingredients:

• 1 1/2 lbs beef for stew (Chuck Roll)
• Juice from ½ a lemon
• 1/4 cup dark soy sauce
• Freshly ground black pepper to taste
• 3 tablespoons canola oil
• 3 cloves garlic minced or crushed
• 1 medium onion diced
• 1 teaspoon fish sauce
• 1 cup tomato sauce
• 1 1/2 cups water
• 1 tbsp sambal
• 2-3 cups beef stock
• 2 bay leaves
• 1 red bell pepper sliced
• 2 russet potatoes peeled and cut into 2 inch chunks
• 2 carrots peeled and chopped in 2 inch pieces
• Kosher salt
• Freshly ground black pepper
• 1 oz lime juice, ½ oz fish sauce, and 1 scotch bonnet pepper

Directions:

1. Marinate beef in soy sauce, lemon, and black pepper for at least 30 minutes.

2. Brown garlic in oil and set aside.

3. Brown beef, work in batches if necessary (reserve the marinade).

4. Return beef to pot, add onions and season with fish sauce (patis). When the onions are wilted, add tomato sauce and water and stir.

5. After about two minutes, beef stock, 2 tablespoons of reserved marinade, bay leaves and bell pepper.

6. Let come to a boil, then lower heat to simmer. Add reserved garlic. Cover the pot with the lid, and let it stew for about 1 1/2 hours (see notes), stirring occasionally.

7. When the meat is tender, add potatoes and carrots. Continue cooking until the potatoes are fork tender, about 20 minutes more.

8. Season with salt and pepper to taste.

9. For the Finishing sauce: Puree 1 oz lime juice with ½ oz fish sauce and scotch bonnet pepper

10. Plate up with rice, and dress with your finishing sauce

Nutrition Tip: A cozy stew like this is a great way to integrate beef in your diet. Red meat, like beef, is a great source of protein, iron and B12.

Chef: Shona O’Donnell

Description: A delicious Canadian Classic with a buttery graham cracker and coconut base, creamy filling, and delightful chocolate topping!

Prep Time: 30 minutes

Cook Time: 10 minutes to cook base, 4+ hours to refrigerate

Ingredients:

Base

• 1 cup Graham cracker crumbs
• ½ cup Sweetened shredded coconut
• ¼ cup Cocoa powder
• ¼ cup White granulated sugar
• 1/3 cup Melted butter
• 1 piece Egg, lightly beaten

Filling

• ¼ cup Butter, softened
• 2 tblsp Custard powder
• ½ tsp Vanilla
• 2 cups Icing Sugar
• 2 tbsp (approx.) Milk

Topping

• 4 oz Semi sweet chocolate, chopped
• 1 tbsp Butter

Directions:

Base

1. In a bowl, stir together graham crumbs, coconut, cocoa powder, & sugar. Drizzle with butter and egg, stir until combined.

2. Press into lined 9-inch square cake pan. Bake @ 350 F for 10 minutes (until firm). Let cool in pan on rack.

Base:

1. Using a stand mixer, beat butter, custard powder and vanilla on medium speed. Switch to low speed and add icing sugar, alternately with milk, in three additions. If mixture is too thick to spread, add up to 1 more tbsp. milk.

2. Spread over cooled base. Refrigerate until firm.

Topping

1. In a heatproof bowl over a saucepan of boiling water, melt chocolate with butter. Spread over filling, refrigerate until chocolate is ALMOST set. Score (gently mark the chocolate into equal sized bars of your choice) and refrigerate until completely set.

2. Cut into bars, enjoy!

Nutrition tip: Desserts are best for sharing with friends and family! Make this treat a day ahead and bring to a special occasion or gathering, these squares travel well and easily feed a crowd.