Rai Rai's Cook Book

Rai Rai’s C O O K B O O K

ERICA . N . RAIMONDI

2

Contents 4-5

6-7

A lunchtime dish Chicken Pesto Pasta.

Let’s cook a Moroccan Tagin.

8-9

10-11

How to cook a Chicken Katsu Curry.

Your favourite Soy Salmon dish.

12-13

14-15

Raimondi’s special Spaghetti Bolognese.

Better than takeout Beef and Broccoli.

3

A Perfect lunchtime dish Chicken Pesto Pasta.

One pot chicken pesto pasta. A dish that requires hardly any washing up.

This healthy, easy meal will fill you up and is perfect for leftovers!

INGREDIENTS 455g Chicken breast, chopped 1 tbsp olive oil 3 cloves garlic 455ml Chicken broth 110g sun-dried tomatoes, chopped 225g whole wheat pasta ¼ tsp salt ¼ tsp red pepper flakes 3 oz baby spinach (85 g) ½ large onion finely chopped

PESTO 1 clove garlic 110g fresh basil, roughly chopped ¼ tsp salt ¼ tsp black pepper 2 tbsp walnuts 90ml olive oil 4 tbsp fresh parmesan cheese

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• For the pesto, add garlic, basil, salt, pepper, and walnuts into a food processor.

• Turn on the food processor and slowly add the olive oil in a steady stream and puree thoroughly.

• Add the parmesan and pulse to incorporate. Set aside.

• In a large deep sauté pan, heat olive oil on medium-high heat. Season chicken and brown on both sides. Cook thoroughly for 8-10 minutes.

Remove chicken from pan and set aside.

• Sauté onions for 5 minutes then add the garlic for 1-2 minutes, or until fragrant.

• Add the chicken broth, sun-dried tomatoes, pasta, salt, and red pepper flakes and mix until combined.

Cover.

• Bring liquid to a boil. Reduce heat and simmer for 10-15 minutes, or until pasta is al dente.

• Add spinach and stir until wilted.

• Add cooked chicken and pesto.

Serve immediately.

Enjoy!

HIGH IN PROTEIN Builds and maintains muscle mass

SERVES: 4

COOKING: 25 MINS

PREP TIME: 10 MINS

DIFFICULTY: 4/10

5

Let’s Cook a Moroccan Meatball Tagine.

SERVES: 4

COOKING: 45 MINS

PREP TIME: 10 MINS

DIFFICULTY: 4/10

Moroccan meatball tagine with spiced couscous. Full of flavour and super healthy!

Definitely a feel-good meal that will keep you going throughout the day.

TAURINE Important for heart and muscle funtction 6

INGREDIENTS 2 onions, 1 quartered, 1 halved and sliced 2 tbsp tomato purée 2 garlic cloves 1 egg 1 tbsp chilli powder 500g pack extra-lean beef mince 2 tsp rapeseed oil 4 large carrots, cut into batons 1 tsp ground cumin 2 tsp ground coriander 400g can chopped tomatoes 1 lemon, zest removed with a potato peeler, then chopped 1 tbsp vegetable bouillon powder 1/3 pack fresh coriander, chopped

SPICED COUSCOUS 1 cup dried couscous 1.25 cups of boiling water 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp ground cinnamon 1 tsp turmeric 1 tsp black pepper ½ tsp grounded cloves 2 tbsp lemon juice 1 tbsp extra virgin olive oil

• Finely chop the quartered onion, then place in a big mixing bowl.

• Add the minced beef, 1 tbsp tomato purée, the garlic, egg and chilli powder and mix together.

• Divide the mixture into 26 even-sized pieces and roll into balls.

• Heat the oil in a large frying pan and cook the meatballs for about 5-10 mins to lightly brown them. Then put onto a plate.

• Now add the sliced onion and carrots to the pan and stir fry briefly in the pan juices to soften them a little.

• Add the spices and pour in the tomatoes with 1 ½ cans of water then stir in the chopped lemon zest, remaining tomato purée and bouillon powder.

• Return the meatballs to the pan then cover and cook for 15 mins until the carrots are just tender.

Stir in the coriander.

• While the tagine is cooking, whisk the cumin, ground coriander, cinnamon, turmeric, black pepper, grated garlic, lemon juice and olive oil with the boiling water in a small bowl. Pour over the dried couscous in large bowl. Cover with clingfilm and leave to stand for 10 minutes. Once soaked and cooled slightly, fluff up the grains with a fork.

Serve altogether and Enjoy!

7

Go

JAPANESE MASALA MIX 3 tsp turmeric 3 tsp ground coriander 1 ½ tsp cumin 1 tsp cardamom seeds ground to powder ½ black pepper ¼ white black pepper ½ tsp clove ¼ fennel powder ¼ chilli powder

CURRY ROUX 4 tbsp olive oil 30g plain flour 2 tbsp Japanese masala mix ½ chilli powder 1 tbsp tomato ketchup 1 tbsp brown sauce

SAUCE BASE 2 tbsp vegetable oil 2 large onion thinly sliced 1 small carrot, peeled and chopped 800ml vegetable stock 1 small banana chopped 2 tsp sea salt 1 tsp Japanese masala mix

BREADED KATSU 100g plain flour 1 tsp sea salt 1 tsp ground white pepper 2 large eggs whisked 200g Panko breadcrumbs 4 chicken breasts cut into a butterfly

• Mix all the ingredients for the Japanese masala mix in the small frying pan on a low heat and lightly toast, then put it all in an airtight jar.

• For the curry roux, heat the oil in a large skillet on medium heat, add flour and stir well.

• Add the curry and chilli powders. Cook gently for few minutes and add the remaining roux ingredients.

• Mix well until it makes a crumbly texture then put to aside to cool down.

• Heat oil in a large pan on medium-high heat. Add onions and carrot and sauté for 25mins.

• Add the stock, banana, salt and curry powder and mix. Simmer and cook for a few minutes.

• Add 1-2 ladlefuls of the onion stock to the roux and whisk together to make a smooth paste.

• Add the smooth roux mixture back into the onion stock pan and mix.

• Bring to a simmer and then pour it all into a blender and blend well. Pour it back into the pan and keep warm.

• Put flour (include salt, pepper), eggs and panko crumbs in separate bowls • Bask the chicken breast between clingfilm with a rolling pin. Then dip into the flour, then egg then panko crumbs.

• Heat up the oil in a deep pan to 180 degrees, put the chicken in, two at a time and cook 5 mins on each side.

• Once golden brown and fully cooked, set aside for 5 mins to rest on a kitchen towel to soak up the excesses oil.

Serve up with boiled rice and sauce and enjoy!

8

P

ood source of Selenium, Phosphorus, Vitamin B6, Niacin.

How to cook an authentic Chicken Katsu Curry.

SERVES: 4

COOKING: 95 MINS

PREP TIME: 10 MINS

DIFFICULTY: 7/10

Made from scratch with the best authentic flavours! Knowing exactly what you’re putting into your body is important and that’s why this dish will be great for you!

9

Your favourite Soy Salmon Dish.

SERVES: 2

COOKING: 10 MINS

PREP TIME: 60 MINS

DIFFICULTY: 4/10

This Asian inspired dinner is packed with protein and super tasty! A great meal to have after the gym, dinner parties or even if you want to impress your other half.

One of my go to healthy meals and I hope it’ll be one of your favourites too!

• • • • • • • •

Preheat the oven to 180 degrees.

Mix the soy sauce, sesame oil, Chinese 5 spice, black pepper and chilli flakes in a bowl.

Add the salmon fillets and marinate for an hour, 30 minutes on each side.

Heat up a bit of sesame oil in a frying pan on medium heat then add the salmon skin side down. Leave to fry for 4 minutes.

Put the salmon onto a baking tray skin side up and put into the oven for 3 minutes Meanwhile on a high heat put the spring onion, garlic in the pan used for the salmon and cook until fragrant.

Add the spinach and the leftover marinate sauce from the salmon into the pan and stir fry for two minutes.

Take the salmon out the oven and serve with the stir-fried greens and boiled rice.

Enjoy!

10

INGREDIENTS 2 boneless Salmon fillets 3 spring onions, chopped 2 garlic cloves, chopped

Handful of spinach 2 tbsp dark soy sauce 1 tbsp sesame oil

Âź tsp Chinese 5 spice Pinch black pepper Sprinkle of chilli flakes

OMEGA 3-FATS

Supports heart health and boosts mood 11

INGREDIENTS 500g lean beef mince 1 onion, chopped 4 cloves of garlic, chopped 600g Tinned chopped tomatoes 400g spaghetti Handful chopped basil 1 beef oxo cube 1 maggi cube ¼ tsp mixed herbs seasoning ¼ tsp black pepper ¼ tsp paprika ¼ garlic powder 50ml red wine 1 ½ tsp sugar ½ tsp fresh oregano, chopped ½ tsp fresh thyme, chopped ¼ tsp rosemary, chopped 2 bay leaves 2 tbsp tomato pureé 1 tbsp extra virgin olive oil 1 ½ tbsp unsalted butter

• Heat up the oil in a deep frying-pan on medium to high heat and cook the onions for 5 minutes until translucent.

• Add the garlic and cook for a further 2 minutes then add the mince, black pepper, sprinkle of salt, paprika, oxo cube and mixed herb seasoning. Mix all together and cook the mince until brown.

• Add the tomato puree and mix all together, cook for a further 5 minutes on medium heat.

• Stir in the red wine and cook with the meat for 10 minutes on medium to low heat.

• Mix in the chopped tomatoes, sugar, maggi cube, garlic powder all the fresh herbs, bay leaves and 1 tsp butter, bring to a simmer, then reduce the heat cover the pan and leave to cook for a further 40 mins.

• When the Bolognese is nearly finished, cook 400g spaghetti following the pack instructions. Then drain and place into the pan used to cook the spaghetti with 1 tbsp butter, sprinkle of mixed herbs and paprika then mix together on a medium heat.

• Serve with garlic bread of your choice and grated parmesan.

ZINC AND IRON

Important for body growth and maintenance 12

Enjoy!

Raimondi’s special Spaghetti Bolognese.

SERVES: 4

COOKING: 45 MINS

PREP TIME: 10 MINS

DIFFICULTY: 5/10

I learnt how to cook this dish when I was 10 years old and I’ve been perfecting it ever since! One of my childhood favourites and a Raimondi family special.

13

This dish is way better than takeout and it will definitely keep you satisfied. A lot more healthier than a takeaway, fresh ingredients and an authentic taste!

14

Better than takeout Beef and Broccoli.

SERVES: 4

COOKING: 15 MINS

INGREDIENTS 455g skirt steak, sliced into thin strips 3 cloves garlic, minced ½ tsp grated ginger 2 tbsp sesame oil 80ml low sodium soy sauce 55g brown sugar ¼ cup honey 240ml beef broth 700g broccoli floret 2 tbsp cornflour 2 tbsp water sesame seed, as desired

PREP TIME: 10 MINS

DIFFICULTY: 4/10

• In an oiled deep frying-pan over medium-high heat, sear the steak until cooked all the way through.

Remove from the pan.

• Add a little more oil, then add the garlic and ginger to the pan. Sauté until soft.

• Add the sesame oil, soy sauce, brown sugar, honey, and beef broth. Stir until combined, then add the broccoli florets.

• In a separate bowl, combine cornflour and water. Add to broccoli mixture. Bring to a boil, until sauce has thickened. Cook for 4 minutes.

• Add the beef back into the mixture, and serve over rice with sesame seeds, if desired.

Enjoy!

CREATINE

Serves as an energy source for muscles 15

C O O K B O O K

Rai Rai’s We’d like to hear from you! Feel free to contact our team with the use of the contact information we have specified below. We definitely love to hear your cooking experiences using this cookbook.

Thank you!

rairai.cookhouse@gmail.com

@rairai.cookhouse