دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Chicken Meatballs
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Ingredients
Ground chicken breast, 500 grams
Egg, 1 large
Onion, 1 tablespoon (grated)
Garlic, 2 cloves (grated very finely)
Breadcrumbs, 1/3 cup
Spice mix, 3 tablespoons
Saffron, 3 teaspoons (dissolved in hot water)
Turmeric, 2 tablespoons
Cumin and coriander powder, 1 teaspoon
Salt, 2 teaspoons
Pepper, 1 teaspoon
Tomato, 3 large
Olive oil

Direction
In a medium bowl, crack the egg and beat it. Add in onion, garlic and breadcrumbs.
Mix in half of the spice mix, half of the turmeric and half of the saffron. Add in a pinch each of cumin and coriander. Finally, add salt and pepper.
Gently add in chicken and mix everything until the egg mixture is well integrated into the meat. Don’t overwork.
Wet your palms. Grab a couple of tablespoons of meat mixture, and using the palms of your hands, form into a meatball. Repeat until you have 15-18 equal-sized meatballs.
Heat up olive oil in a skillet. Fry 5 or 6 meatballs at a time for a minute or two on each side. You’re looking for a nice golden or golden brown color, not to cook them all the way through.
As meatballs cook, place tomatoes in slow cooker. Mash tomatoes with a spoon or fork. Throw in the rest of the spices. Mix it well.
Gently add the meatballs to tomato mixture and set cooker for 2-4 hours. Check tomato sauce and adjust seasoning to taste.

Health Benefits of Chicken
Chicken is rated as a very good source of protein, providing 67.6 percent of the daily value for protein in 110 grams. The structure of humans and animals is built on protein.
We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require.
People looking for ways to reduce the amount of fat in their meals can try eating more chicken. The leanest part of the chicken is the chicken breast. The fat in chicken is also less saturated than beef fat.
However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken is best skinned before cooking but not while frying. The fried skin should not be eaten.
Studies show that some sections of the population, especially older people, have poor protein intake. But protein may be important in reducing bone loss in older people.​

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[Diba]

Butternut squash salad
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Ingredients
Butternut squash, 3 cups (grated)
Carrots, 1 cup (grated)
Cilantro, 1 cup (packed)
Seeds of pomegranate, 1 cup
Shallots, 2 tablespoons (fine diced)
Lime juice, 1/2 cup
Olive oil, 1 cup
Angelica powder, 1/4 teaspoon
Salt and pepper to taste

Direction
Slice open the squash and remove seeds. Grate butternut squash with either a food processor or a regular grater. Rough chop cilantro and grate your carrots.
Add butternut squash, carrot, cilantro and pomegranate to a mixing bowl. Fine dice shallot and place in a small mixing bowl. Juice lime and add to shallots. Add Angelica powder followed by salt and pepper to taste.
Slowly pour oil while whisking the ingredients in the bowl. Once the dressing is ready, toss the salad just before serving.

Squash benefits
Squash has many nutritional benefits and can be used in a wide variety of dishes. Add it to stews, salads and soups to avail yourself of its benefits. A cup of squash contains only about 36 calories, 7 grams of carbohydrates, less than one gram of fat and a gram of protein.
It is also cholesterol free. The few calories it contains come mostly from its carbohydrate content, which is also particularly low. If you are trying to lose weight, squash is a great choice to replace higher calorie vegetables like potatoes and corn. Squash is a brilliant source of vitamin C and a very good source of magnesium, vitamin A (particularly in its concentration of carotenoids, including betacarotene), fiber, folate, copper, riboflavin and phosphorus.
It is also abundant in potassium, providing 345.60 milligrams per serving. Potassium is a key electrolyte in the balance of fluids and also provides muscle energy.​

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[Diba]

Rice With Green Beans
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Ingredients
Rice, 2 1/2 cups
Vegetable oil, 3/4 cup
Green beans, 500 grams (cut into 1/2 inch pieces)
Onion, 1 small (thinly sliced)
Lamb meat, 500 grams (chopped into 1/2 inch pieces)
Turmeric, 1/2 teaspoon
Cinnamon, 1 teaspoon
Cardamom, 1/2 teaspoon
Cumin, 1/4 teaspoon
Dried lime powder, 1 teaspoon
Salt, 1 1/2 teaspoon
Tomato paste, 3 tablespoons
Tomatoes, 500 grams (diced)
Potatoes, 3 medium (peeled and sliced into 1/4 inch slices)
Liquid saffron, 2 tablespoons

Direction
Place the rice in a large bowl and cover with water. Move your hand gently in the rice and then pour off the water. Repeat this 3 to 4 times until the rice is completely clean. Soak the rice with 5 cups of water and 3 teaspoons salt for 2 hours. In a large pan over medium heat, heat 2 tablespoons of oil and saute the green beans for about 10 minutes, until slightly golden. Transfer to a plate. In the same pan, heat 2 tablespoon of oil over medium heat and brown onions. Add meat and brown. Add spices, salt, tomato paste, diced tomatoes and the sauteed green beans. Reduce heat to medium low, cover and simmer for about 40 minutes.
In a large pot, cook rice. Drain rice and rinse with cool water.
Clean out the pot and return to the stove, add half of the remaining oil to the pot over medium to high heat. Arrange the potato slices at the bottom of the pot and sprinkle with salt.
When one side has slightly browned, turn and remove from heat. With a spatula, place 1 spatula of rice in the pot, layer it with meat and green bean sauce, repeat until all the rice and the sauce have been transferred to the pot, building a pyramid while making the layers.
Make 2 to 3 holes in the rice to let the steam out. Cook for ten minutes over medium heat. Pour the remaining oil and saffron water over rice, place a dish towel or 3 layers of paper towel over pot and firmly cover the pot with its lid and reduce the heat to medium-low.
Cook for another 45 minutes. Serve hot.​

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[Diba]

Pomegranate Soup
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Ingredients
Onions, 2 medium
Garlic, 6 cloves
Turmeric, 1 teaspoon
Yellow split peas, 1 cup
Rice, 1/2 cup
Vegetable broth, 4 cups
Water, 10 cups
Pomegranate paste, 1 cup
Parsley, 2 cups (packed)
Cilantro, 2 cups (packed)
Mint, 2 cups (packed)
Green onion, 2 cups (chopped)
Ground angelica, 2 teaspoons
Salt
Olive oil

Direction
Dice onion in small pieces and mince garlic. Saute in olive oil until just past translucent. Add turmeric and give it a stir.
Add split peas and rice. Give it a stir. Add broth and water. Season with salt and cook for half hour covered. In the mean time prep the herbs by rough chopping them.
Spray a liquid measuring cup with cooking spray before adding pomegranate paste to it.
The spraying helps the paste come out easily and effortlessly. Add pomegranate paste to the soup and mix well.
Add chopped herbs and ground angelica to the soup. Cover and cook for 1 1/2 hours on low.
Make sure to stir the pot often so that the bottom of the soup does not burn. Also, along the way check and adjust seasoning.

Garlic Benefits
Garlic can be used to treat high cholesterol, parasites, respiratory problems, poor digestion and low energy.
Studies suggest that regularly eating garlic helps lower blood pressure, controls blood sugar and blood cholesterol and boosts the immune system.
It has also been found to reduce the risk of esophageal, stomach and colon cancers.​

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[Diba]

Stuffed Quince
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Ingredients
Ground lamb, 400 grams
Garlic, 1 clove (crushed)
Red chili, 1 (chopped)
Cilantro, 20 grams (chopped)
Cilantro powder, 2 teaspoons (to garnish)
Breadcrumbs, 50 grams
Ground allspice, 1 teaspoon
Fresh ginger, 2 teaspoons (finely grated)
Onions, 2 medium (finely chopped)
Egg, 1 large
Quince, 4
Lemon juice, 5 tablespoons
Olive oil, 3 teaspoons
Cardamom pods, 8
Pomegranate molasses, 2 teaspoons
Sugar, 2 teaspoons
Chicken stock, 2 cups
Seeds of pomegranate, 1 cup
Salt and ground black pepper to taste

Direction
Place the lamb in a mixing bowl along with the garlic, chili, cilantro, breadcrumbs, allspice, half of the ginger, half of the onion, egg, 3/4 teaspoon salt and some pepper. Mix well and set aside.
Peel the quince and halve them lengthwise. Put them in a bowl of cold water with 3 tablespoons lemon juice so that they do not turn brown. Use a melon baller or small spoon to remove the seeds and then hollow out the quince halves so you are left with a 2/3-inch / 1.5cm shell.
Keep the scooped-out flesh. Fill the hollows with the lamb mix, using your hands to push it down.
Heat the olive oil in a large frying pan for which you have a lid. Place the reserved quince flesh in a food processor, chop well and then transfer the mixture to the pan along with the remaining onion, ginger and the cardamom pods.
Saute for 10 to 12 minutes, until the onion has softened. Add the molasses, 2 tablespoons lemon juice, sugar, stock, 1/2 teaspoon salt and some black pepper and mix well.
Add the quince halves to the sauce, with the meat stuffing facing upward, lower the heat to a gentle simmer, cover the pan, and cook for about 30 minutes. At the end, the quince should be completely soft, the meat well cooked and the sauce thick.
Lift the lid and simmer for a minute or two to reduce the sauce, if needed. Serve warm or at room temperature, sprinkled with the cilantro and pomegranate seeds.
Serve with yogurt and pickles.​

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[Diba]

Lamb & Tomato Stew
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Ingredients
Leg of lamb, 900 grams (boned and cut into 1/2 inch cubes)
Yellow split peas, 1 cup
Onion, 1 medium (thinly sliced)
Turmeric, 1 teaspoon
Tomato paste, 3 to 4 tablespoons
Whole dried limes, 4
Lemon juice, 2 tablespoons
Potatoes, 500 grams (thinly sliced)
Cherry tomatoes, 5
Salt and pepper to taste

Direction
Wash and rinse the split peas. Set aside. Fry the sliced onions in a little oil until golden brown. Add the turmeric and the lamb cubes and stir-fry until brown.
Add the tomato paste, and salt and pepper, fry briefly, then add the split peas and cover with 3 to 4 cups of water.
Wash the dried limes and pierce in several places with a sharp knife to allow the flavor of the limes to diffuse in the stew.
Place the lid on the pot and leave to simmer gently for 30 minutes. Adjust the salt and lemon juice to taste. Let it simmer until the meat is cooked and the split peas are soft (but not disintegrating).
In the meantime, peel and dice the potatoes into small strings. Deep-fry briskly until crisp and golden.
Saute the tomatoes quickly in little oil. Dish up the stew into a bowl, with fried potatoes and tomatoes piled on top. Serve with rice.

Health Benefits of Lamb
Lamb is a good source of high quality protein and supplies the body with 60 percent of the daily requirement of protein.
The meat is a good source of selenium, a mineral whose deficiency can lead to asthma attacks.
Lamb is rich in iron that aids formation of red blood cells in the body. The form in which iron is present in lamb is easily absorbed by the body.​

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[Diba]

Fried turkey burgers
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Ingredients
Ground turkey, 750 grams (skinless, boneless)
Green onions, 3 (finely chopped)
Fresh ginger, 1 teaspoon (minced)
Green chilies, 2 (finely chopped)
Fresh cilantro, 1/2 cup (chopped)
Fresh parsley, 1/2 cup (chopped)
Egg, 2 large
Vegetable oil
Salt to taste

Direction
In a large bowl, combine ground turkey, green onions, cilantro, parsley, green chilies, egg and salt to taste. Mix all ingredients thoroughly by hand.
Heat 2 tablespoons of vegetable oil in a skillet over medium-high heat. Take a handful of the turkey mixture and form a patty. Place the patty in the skillet and fry until brown on both sides.
Serve on a bun with lettuce, tomato, onion and pickle.

Turkey benefits
There are about 32 grams of protein in a 120-gram serving of turkey, making it a very good source of these essential amino acids. Just one serving of turkey provides 65 percent of your recommended daily intake of protein.
Eat a turkey sandwich for lunch and you’ll almost have your daily protein covered. Its protein content makes turkey a healthy meat choice.
A little-known health benefit of turkey is that it contains trace minerals thought to aid in cancer prevention. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system.
Selenium also has an essential role to play in your antioxidant defense system, helping to eliminate cancer-friendly free radicals in the body.​

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[Diba]

Potatoes with fried chicken
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Ingredients
Potatoes, 4
Pomegranate syrup, 3 tablespoons
Salt & pepper
Chicken breasts, 2
Dried lime, 1 1/2 tablespoons (ground)
Sumac, 1 tablespoon
Ground black pepper, 1/2 teaspoon
Oil, 1 tablespoon
Butter, 1 tablespoon

Direction
Cook potatoes in plenty of water seasoned with salt until just tender. Drain potatoes in a colander.
Cut cooked potatoes into large cubes. Place back in the same pot that they were originally cooked. Turn flame on medium and add pomegranate concentrate or syrup. Season it with salt and pepper.
Gently toss potatoes until completely coated with pomegranate concentrate. Serve warm with Pan Fried Chicken with Persian Spices for a delicious meal for 4 all cooked in just about half hour.

Fried chicken
In a coffee grinder, process dried limes until they reach a powder form. In a small bowl, mix together ground dried lime, sumac, a pinch of salt, and pepper.
Wash and pat chicken breast dry. Cut each chicken breast in half. Instead of pounding each piece to make them thinner and then cutting them in half, you can just cut each breast in half avoiding the extra time spent on pounding the chicken.
You will end up with four pieces. It’s much easier to panfry the chicken when the pieces are on the thinner side. Generously sprinkle the rub on each chicken piece.
In a skillet, melt oil and butter. Then saute chicken breasts without crowding them. Flip chicken once they turn just golden.
This whole process should not take too long as the pieces are on the thin side and not only will cook fast, but also evenly.​

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[Diba]

Chickpea soup
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Ingredients
Dry chickpeas, 500 grams
Onion, 1 small
Fresh ginger, 2 teaspoons (grated)
Garlic, 2 large cloves
Olive oil, 1 teaspoon
Mixed spice, 2 teaspoons
Tomatoes, 1/2 cup (diced)
Carrot, 1 large
Spinach leaves, 2 cups (washed and chopped)
Fresh cilantro or parsley for garnish, 2 tablespoons (chopped)
Salt and black pepper to taste

Direction
Make spice blend with mix together a pinch of ground cumin, coriander, cardamom, paprika, fenugreek, cinnamon and turmeric.
Soak dry chickpeas overnight or do a quick soak. To quick soak, place chickpeas in a large pot. Pour in enough water to just barely immerse them.
Bring the water to a boil and then turn it off and remove the pot from the heat. Let soak for one hour. Soaking ensures the chickpeas will cook evenly.
In a large soup pot, warm the olive oil over medium heat. As oil warms, dice the onion and carrot. Cook onion in the oil for 3 minutes, turning often. Add in the garlic and ginger, and lower heat to low. Cook for another minute.
Then add half of spice mixture, and cook for 30 seconds, stirring frequently to ensure spices don’t burn. This process brings out the flavor of the spices. Remove from the heat.
Drain water from soaked chickpeas.
Pour chickpeas into a slow cooker and add cooked onion mixture. Add in the rest of the spices, the sundried tomatoes, and carrot pieces. Stir.
Add enough water to just barely cover the chickpeas. Put in a bit of salt and pepper. You can add more lately, if needed. Cover with lid and set slow cooker to desired time.
Remove 1 cup of the cooked chickpeas from the soup with a slotted spoon. Set aside. Next, blend remaining chickpeas in either a regular blender or by using an immersion blender.
Add water as needed to get the desired consistency of the soup. Use less water for a thicker soup, more for a thinner soup.
Place soup back in the crock and add in baby spinach leaves and reserved chickpeas.
Don’t worry about turning the pot back on to a cook setting–the heat will wilt the baby spinach leaves very quickly. The reserved chickpeas will provide a chunky treat against the velvety soup.
Adjust salt and pepper to taste.
Garnish and serve or let cool and save for later.
A squeeze of lemon or lime on top of the soup before serving is a nice touch, as is a drizzle of olive oil.​

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[Diba]

Saffron Rice
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Ingredients
Rice, 3 cups
Canola oil, 2 teaspoons
Saffron, 3-4 teaspoons (soaked in 5 tablespoons water)
Salt, 2 teaspoons
Water, 6 cups

Direction
Wash rice thoroughly until water runs clear. Place rice in a non-stick pot. Add enough water all the way until the first knuckle of your index finger. Add canola oil, saffron and salt. Give it a good stir. Cover the pot and cook on high until the liquid is absorbed.
Once the water has been absorbed, turn the heat down. Wrap the lid of the pot in a towel, cover the pot with it and steam for 30 minutes longer.
Health Benefits of Saffron, Rice
Saffron is helpful in the improvement of digestion and appetite, because it helps improve bowel movement.
It coats the membranes of stomach and colon, which help soothe gastrointestinal colic and acidity.
Saffron helps relieve inflammation of arthritis and provides relief from joint pains.
It is very helpful for athletes, as it eases fatigue and muscle inflammation by helping the tissues get rid of lactic acid that builds up after strenuous exercise.

Rice
Whole grain rice is not processed much, therefore it is high in nutritional value, whereas white rice is processed so that the bran or outer covering is removed and it has less nutritional value.
Rice can also be defined by the length of each grain. Indian or Chinese cuisines specialize in long grained rice, whereas western countries prefer short- or medium-sized grains.
Rice is extremely nutritious.
As rice is rich in carbohydrates, it acts as fuel for the body and aids in normal functioning of the brain.​

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