دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Havij Polo
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Ingredients
Rice, 4 cups
Carrots, 4-6 large
Chicken, 700 grams
Onion, 1 medium
Liquid Saffron, 1 tablespoon
Pepper and Turmeric, a pinch
Sugar, 1/2 cup (you can add more, if you like)
Salt to taste
Oil for frying

Direction
Wash and rinse the rice. Soak in water for a few hours and add a teaspoon of salt.
Chop the onion finely, add to a pan and fry in oil until it begins to turn golden brown in color. At that point, add chicken pieces to the pan and saute.
Add turmeric, salt and pepper to the chicken and stir. Finally, add half a cup of water to the pan and place a lid on it to allow the chicken to cook for 30 minutes.
Wash the carrots, peel off the outer skin and grate the carrots. In a pot, heat some oil and add the grated carrots and fry them a bit in the oil.
Add the sugar and 1 3/4 cup water and the saffron to the pot. Allow the carrots to cook until most of the water is gone.
Prepare the rice by bringing it to a boil and straining it. Once the rice is strained, add some water and oil to the pot and bring it to a boil.
Add half the rice to the pot and place the cooked chicken pieces on top and add the carrots on top of the chicken.
Pour the rest of the rice on top of the carrots and add a bit more oil and some of the chicken stock.
Place a towel on top of the pot and allow steam to escape prior to turning the heat down to low. Allow the rice to cook for an hour.
Before serving the dish, mix the rice with the carrots and chicken. Serve with yogurt.

Health Benefits of Carrots
Many studies have shown that eating carrots may help lower the risk of breast cancer, lung cancer and colon cancer.
Recently, researchers have isolated a compound called falcarinol in carrots that may be largely responsible for anti-cancer benefits.
Falcarinol is a natural pesticide found in carrots that protects roots from fungal diseases. In daily diet, carrots are almost the only source of these compounds.​

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[Diba]

Chicken Livers With Noodles
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Serves 4
Ingredients
Chicken livers, 500 grams
Onion, 1 large, diced
Salt and black pepper to taste
Vegetable oil, 1/4 cup
Flour, 1 tablespoon
Sugar, 1 teaspoon
Egg noodles, 250 grams (medium width)
Hot water

Directions
Clean chicken livers. Slice into bite-size pieces. Grill gently until done, then drain on paper towel.
Place onion in medium saucepan and sprinkle with black pepper. Cook on low heat until onion pieces sweat.
Add the oil to cover bottom of pan and mix it with onion. Saute until just golden. Add the flour and sugar, and mix.
Stir in livers and cook for a few minutes over low heat. Cover with hot water and simmer for 10 to 15 minutes over low flame. Add salt to taste.
Simmer for a few more minutes. Serve hot on cooked noodles.

Health Benefits of Chicken Livers
If there is one word that describes chicken, it is versatility. Roasted, grilled or poached, and combined with a wide range of herbs and spices, chicken makes a delicious, flavorful and nutritious meal.
It is no wonder chicken is the world’s primary source of animal protein and a healthy alternative to red meat. It is available throughout the year.
Good news is that there are lots of different ways to make people much more appealing. One easy way is to make a chicken liver pate, which can be prepared quickly and easily, and taste great as a snack or with a meal.
But in case the taste is off-putting for you or maybe you want to keep a closer eye on how much fat you have, a recipe you may want to have a go at is chicken livers, especially if you’re a fan of spicier food. You’ll find no shortage of interesting, tasty recipes to have a go at giving you no excuse not to incorporate this incredible health food into your regular diet.
Chicken liver is rich in several nutrients, including protein, niacin and phosphorous, making it a healthy dietary choice for most people. Some of the specific benefits of chicken liver include the treatment of anemia, the promotion of healthy skin and prevention of some types of thyroid dysfunction.
This nutrient-dense food may help lower cholesterol levels and support optimum functioning of the adrenal glands. Some studies have indicated that chicken liver may help boost testosterone and help increase endurance among athletes or bodybuilders.
As a high-protein food, there are several potential health benefits of chicken liver. Protein helps build and strengthen skin, hair and other tissues of the body.​

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[Diba]

Tuna and Rice Salad
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Serves 4
Ingredients
Artichokes (Kangar), 4 thick stems
Lemon juice, 1/4 cup plus 1/2 teaspoon
Water, 1 cup
Tuna, 400 grams tinned
Anchovy fillets (Mahi-ye Kouli), 250 grams
Olive oil, 1/2 cup
Garlic, 2 cloves, peeled and chopped
Pitted green olives, 1/2 cup
White rice, 1 cup
Tomatoes, 4 chopped
Onion, 1/4 cup chopped
Diced cucumber, 1 cup
Black pepper to taste

Directions
Preheat the oven to 400 degrees. Wash and towel dry the artichokes. Trim off the stems, if necessary.
In a large, heavy-bottomed pot with a tightly fitting lid, add 2 inches of water and 1/2 teaspoon of lemon juice. Place a collapsible steamer basket at the bottom of the pot. Cover the pot and bring to a boil. Lower the heat and arrange the artichokes on their sides in the pot. Steam the artichokes for 25 minutes. Turn the artichokes over and continue steaming for 20 minutes more.
The artichokes are done when the tough outer leaves come off easily.
Set aside until cool enough to handle, then peel off the outer thick skin of the stem and chop the inner stem into 1/2-inch pieces. You should have about 1cup. Set aside.
While the artichokes are steaming, cook the anchovies and rice, and prepare the dressing. Remove any oil and water from the tinned tuna.
Cut the tuna into 1/2-inch pieces and set aside.
Place the anchovies in a strainer and rinse off with cold water.
In a blender or food processor, place the remaining 1/4 cup of lemon juice, anchovies, olive oil and garlic. Process until smooth and creamy white.
Place the olives in a strainer and rinse off the oil with cold water. Add the olives and pulse just until incorporated. Set aside.
Place the rice in a strainer and rinse in cold water. The rice is ready for use when the water runs out clear instead of cloudy.
In a small, heavy-bottomed pot with a tightly fitting lid, add the rice and water. Cover the pot and bring to a boil. Lower the heat and cook the rice for 15 to 20 minutes. The rice is done when all the water is absorbed.
Transfer the rice to a serving bowl. Pour the olive dressing all over the hot rice. Mix with a large spoon to thoroughly incorporate. Set aside to cool completely.
Add the artichoke, tuna, tomatoes, onion and cucumber. Toss and season with pepper to taste.
Serve at room temperature with bread.​

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[Diba]

Four-Fruit Compote
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Serves 3
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Ingredients
Water, 2 cups
Sugar, 1 cup
Aniseed, 2.5 teaspoons
Dried apricots, 200 grams
Pineapple, 1, peeled, cored and cut into 2-cm cubes
Strawberries, 200 grams halved
Kiwi fruit, 6 peeled, cut into 2-cm cubes, or 3 cups green grapes

Directions
Bring water, sugar and aniseed to boil in heavy medium saucepan over high heat, stirring until sugar dissolves. Boil until reduced to 1 cup for about 20 minutes.
Place apricots in medium bowl. Strain boiling syrup over apricots. Discard aniseed. Add liqueur to apricots and stir. Cover and let stand at room temperature until apricots are tender for about 8 hours.
The compote can be prepared one day ahead. Let stand at room temperature.
Add pineapple, strawberries and kiwi fruit to apricots. Toss well. Cover and refrigerate for 1 hour.

Health Benefits of Fruits
Fruits are nature’s wonderful medicines packed with vitamins, minerals, antioxidants and many phytonutrients (plant-derived micronutrients). They are an absolute feast for our sight, not just because of their color and flavor but help body keep fit and healthy.
Fruits are low in calories and fat, and are a source of simple sugars, fiber and vitamins, which are essential for optimizing our health.
Fruits provide plenty of soluble dietary fiber, which helps ward off cholesterol and fats from the body and to get relief from constipation as well.
Fruits contain many antioxidants like poly-phenolic flavonoids, vitamin C and anthocyanins. These compounds, firstly, help protect body from oxidant stress, diseases and cancers, and secondly, help body develop capacity to fight against these ailments by boosting our immunity level.
Many fruits, when compared to vegetables and cereals, have very high antioxidant values measured by their “Oxygen Radical Absorbent Capacity”.
Anthocyanins are flavonoid category of polyphenolic compounds found in some “blue fruits” like blue-black grapes, mulberries, acai berry, chokeberries, blueberries, blackberries and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body and offer protection against cancers, aging, infections, etc. These pigments tend to concentrate just underneath the skin.
Fruit’s health-benefiting properties are because of their richness in vitamins, minerals, micro-nutrients and antioxidants that help the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs in the human body. The overall benefits are manifold.
You are protecting yourself from minor problems like wrinkling of skin, hair fall, memory loss to major ailments like age-related macular degeneration of retina in the eyes, Alzheimer’s disease, colon cancers and weak bones (osteoporosis).
Fresh pineapple is a storehouse of many health-promoting compounds, minerals and vitamins essential for optimum health.
The fruit is low in calories (provides only 50 cal per 100 grams), contains no saturated fats or cholesterol; but is a rich source of soluble and insoluble dietary fiber like pectin.
Strawberry is low in calories (32 kcal/100 grams) and fats but rich in many health-promoting phytonutrients, minerals and vitamins essential for optimum health.​

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[Diba]

Chicken Cilantro Soup
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Serves 6
Ingredients
Chicken breasts, 4 skinless, boneless
Garlic, 2 teaspoons minced
Dried oregano, 1.5 teaspoon, crumbled
Potatoes, 1 medium cut into 1.5-cm cubes
Carrots, 1 cup sliced
Celery, 1 cup sliced
Onion, 1 small diced
Bay leaf, 1
Red bell pepper, 1 cup diced
Corn, 1/2 cup thawed
Salt, 1 teaspoon
Freshly ground black pepper, 1 teaspoon
Fresh cilantro leaves, 5 tablespoons minced
Tomato, 1 large, seeded and diced

Directions
In 5-quart stockpot, heat chicken stock to a boil. Add chicken
Breasts, reduce heat and simmer for 25 minutes or until chicken is cooked. Skim off foam as it forms.
Remove chicken breasts and cool. Add garlic, oregano, potatoes, carrots, celery, onion, bay leaf, bell pepper, corn, salt and black pepper.
Simmer for 30 minutes or until vegetables are tender.
Cut cooled chicken into 1.5-cm cubes; stir into soup with tomato and cilantro. Correct seasoning as needed.
Remove and discard bay leaf. Ladle into warmed soup crocks.

Health Benefits of Cilantro
This herb isn’t just a commonly-used leaf and seed ingredient found in many tasty and exotic recipes; it’s also a powerful natural cleansing agent.
Cilantro has been effectively used to help remove heavy metals and other toxic agents from the body.
The chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro’s chemical compounds then aid to transport these harmful substances out of the body through elimination.
There is also a large amount of literature suggesting that cilantro could be one of nature’s best chelation agents, particularly for individuals who have been exposed to heightened levels of mercury.
Mercury excess is a common problem that may be the result of metallic teeth fillings or overconsumption of predatory fish.​

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[Diba]

Eggplant Caviar Salad
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Serves 3
Ingredients
Fresh tomatoes, 250 grams, peeled, deseeded and chopped
Salt, 1 teaspoon
Eggplants, 600 grams
Caviar, 200 grams
Olive oil, 4 tablespoons plus 1 teaspoon
Onion, 1/2 cup minced
Garlic, 4 large cloves, minced
Vinegar, 4 teaspoons
Ground black pepper to taste

Directions
Preheat the oven to 425 degrees. In a strainer above a mixing bowl, sprinkle the tomatoes with 1/4 teaspoon of salt; let drain for 20 minutes.
Split each eggplant in half lengthwise. Drizzle 1 teaspoon oil over the
cut tops. Place in a baking dish with 1/2 cup water and bake for 45
minutes or until tender. Add Caviar. Turn them over after 20 minutes, adding more water if necessary. Set aside to cool.
With a teaspoon, scoop out the flesh of the eggplants. In a food processor, puree the eggplant, the drained tomatoes, onion, garlic, remaining oil, vinegar, 1/2 teaspoon salt, and pepper for 1 minute.

Health Benefits of Caviar
Caviar is a wonderful appetizer, garnish and spread which is prepared after sieving and salting a fish known as roe--a grainy textured fish.
Since it is extremely perishable, caviar should be stored as soon as the fish lays eggs. Caviar has a luscious taste and has a consistency that is similar to that of a butter that melts in the mouth.
The fish roe for the caviar is obtained from Caspian Sea, which is surrounded by Iran and Russia.
Caviar is available worldwide in three varieties, namely beluga, osetra and sevruga. Caviar is a storehouse of many nutrients in the body like selenium, iron, magnesium, calcium and phosphorus.
It is an excellent source of vitamin A, which is required by the body for maintaining healthy skin and promotes growth, bone development and vision.
Since caviar lacks trans fats and carbohydrates, it is extremely healthy and sets itself apart from other foods.
The fairly good amount of potassium and magnesium in caviar helps the body regulate heart function and maintain healthy blood pressure and other body processes.
The omega-3 fatty acid in caviar helps lower the risk of breast, colon and prostate cancer, and provides a shield against heart attack and stroke.
The good amount of Vitamin D present in caviar helps the body in the formation of blood teeth and bones.
Caviar is recommended to patients recovering from surgery and chemotherapy, as it is an excellent source of hemoglobin content.

:Note
Unopened caviar can be kept fresh for 18 months from the date of production when strictly stored at a temperature below zero degree Celsius.
The opened can will vary in freshness and should be stored in refrigerator but not in the freezer.
It should be consumed in small amounts.
Other spices and herbs should not be added to caviar.​

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[Diba]

Persian Tut
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(White Mulberry Sweet)
Tut or white mulberry sweets, are very popular sweets in Iran, made especially for Norouz.
They are expensive perhaps because they are a bit labor-intensive. However, they are not hard to make. There is no cooking or baking involved here.
If you have kids, this is a great recipe to get them involved. This recipe makes 30 Tut.

Ingredients
Slivered almonds, 1 cup
Confectioner’s sugar, 1 cup
Rosewater, 2 tablespoons
Regular sugar, 1/2 cup
Slivered pistachios, 30
Place almonds and confectioner sugar in a food processor. Pulse a few times until all the almonds are ground. Slowly add the two tablespoons of rosewater while pulsing. The three ingredients should form a dough. It should not be too dry or too sticky at this point.
Place half a cup of sugar in a shallow dish. Take a small amount of the dough, say the size of a hazelnut and make it into a cone shape. Then gently roll in the sugar.
Place one slivered pistachio at the end of each Tut. Arrange them in a plate. That’s all you have to do. Super easy!
While these are good when freshly made, they also taste really good the next day.

Health Benefits of Almond, Pistachio
Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels.
Ninety percent of the fats in almonds are unsaturated and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E and other antioxidants.
Almonds help prevent osteoporosis and regulate blood pressure.
Wonderfully delicious pistachio nuts have been revered as symbol of wellness and robust health since ancient times. The nuts are enriched with many health-benefiting nutrients that are essential for optimum health.
Pistachios are a rich source of energy; 100 grams of nuts contain 557 calories. Nonetheless, the nuts contain many nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
The nuts are rich in mono-unsaturated fatty acids like oleic acid and an excellent source of antioxidants. The regular intake of pistachios in the diet help lower total as well as bad LDL cholesterol and increase good HDL cholesterol levels in the blood.
Research studies indicate that a Mediterranean diet rich in dietary fiber, mono-unsaturated fatty acids, and antioxidants help prevent coronary artery disease and strokes by favoring healthy blood lipid profile.​

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[Diba]

Carrot and Orange Soup
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Serves 4
Ingredients
Carrots, 3 cups, peeled and diced
Butter, 2 tablespoons
Onion, 1 cup, diced
Vegetable stock, 2 cups
Orange juice, 1/2 cup
Dill weed, 1 tablespoon
Ground pepper and salt to taste
Plain yogurt, 1 cup

Directions
Melt butter in a pot. Add onions, mixing well to coat with butter. Cover and cook over a low flame for 15 minutes.
Add carrots and stock, and bring to boil over medium-high heat. Reduce heat and cover saucepan. Simmer for 20 minutes or until carrots are tender. Remove cover and cool for 5 minutes.
Place approximately half the soup in a blender and blend until puree is formed. Pour puree back into the soup remaining in the saucepan.
Add orange juice, dill weed, pepper, salt and yogurt. Mix well and heat for an additional 5 minutes, making certain the soup does not boil.

Health Benefits of Carrot
The health benefits of carrot include reduced cholesterol, prevention of heart attacks and warding off certain cancers.
Most benefits of carrot can be attributed to its beta carotene and fiber content. This root, which has a scientific name of Daucus Carota, is a good source of antioxidant agents as well. Carrots are rich in vitamins A, C and K, and potassium.
In a study meant to estimate the therapeutic value of carrots, researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland, revealed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day are taken for three weeks.
High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol, it is good to prevent heart-related problems. A group of Swedish scientists discovered that root vegetables can reduce the chances of having a heart attack.
A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found that those who ate more carrots had one-third the risk of heart attack as compared with those who ate fewer carrots.
Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk by more than 40 percent. The average carrot contains about three milligrams of beta-carotene.
In a study, researchers found that eating fiber-rich carrots reduces the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.
Macular degeneration is a common eye disease of the elderly. It impairs the macula. Researches found that people who ate the most beta-carotene had a 40-percent lower risk of macular degeneration compared with those who consumed the least.
Deficiency of vitamin A can cause difficulty seeing in dim light. Since carrot is rich in vitamin A, it is good for improving eyesight.
A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with the highest levels of beta-carotene have the best survival rate.
Carrot is good for blood sugar regulation because of the presence of carotenoids that inversely affects insulin resistance and lowers blood sugar.​

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[Diba]

Shir Khorma
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Serves 4
Ingredients
Milk, 1 liter
Sugar, 1 cup or as per taste
Vermicelli, ¼ kg
Hydrogenated oil (Roghan-e Jamed), 100 grams
Cardamom, 3 pods
Dry fruits such as almonds, cashewnuts, raisins, watermelon seeds, muskmelon seeds, charoli, pistachios, etc. Use what you like and as much as you want to for the final dressing.
Dates, dry or raw, for dressing.

Direction
Break the vermicelli into manageable size. Fry this vermicelli in a thick-bottomed dish in oil on a medium flame. When the color of vermicelli becomes light golden brown and even, keep it aside.
Bring milk to boil and stir continuously to reduce the quantity. Add sugar, powdered cardamom and stir.
Add the vermicelli to the milk and stir for few minutes till it is soft and cooked. Don’t overcook.
Before serving, top it with the nuts, raisins and dates.
Serve this as you like--hot, warm or chilled. Since it has oil, it is better to avoid the colder version.

:Notes
To make the dish creamier or tastier (we will not talk about calories here), you can take more milk and boil to reduce the quantity. Some recipes call for addition of condensed milk for shortcuts.
The nuts are generally prepared the previous day or night. They are soaked for a couple of hours to easily skin and sliver, before roasting.
The key to bringing out the flavor of nuts is to roast it right. All the nuts need to be roasted in low flame till they change their color and give out their flavored fragrance.
Most people deep fry the nuts in oil and this also works. Never over-fry or darken the nuts.
In the good old days, the dried dates would be soaked overnight to soften them. Now, with Mediterranean dates available in every nook and corner, the concept of soaking and waiting is over. Just buy, slice and garnish.
The cooking vessel should be thick-bottomed. This dish requires frequent stirring to ensure that nothing sticks to the bottom of the dish, which can give out a burnt smell.
Milk is the base for this dish. Get it as fresh and pure as possible. Toned or skimmed milk are not preferred.
The beauty of this dish is that it is loved by one and all.

Health Benefits of Watermelon Seeds
In Asian and Middle Eastern countries, watermelon seeds are collected and roasted so they can be served as a snack.
In Nigeria, watermelon seeds are used in certain soups. Watermelon seeds have their own nutritional makeup, including proteins, fats, iron and other nutrients. Watermelon seeds are also a source of calories.
Watermelon seeds are a good source of several vitamins and minerals. Per cup, watermelon seeds contain a significant amount of the following vitamins: Thiamin (14 percent of recommended daily value), riboflavin (9 percent), niacin (19 percent) and folate (16 percent).
With regard to minerals, watermelon seeds provide calcium (6 percent), iron (44 percent), magnesium (139 percent), phosphorus (82 percent), potassium (20 percent), zinc (74 percent), copper (37 percent) and manganese (87 percent).​

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[Diba]

Broccoli-Olive Soup
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Serves 6
Ingredients
Margarine, 3 spoons
Onion, 1, grated
Frozen broccoli, 500 grams, thawed and squeezed
Green olives, 12, pitted and chopped
Potato, 1 medium grated
Parsley, a few sprigs
Dried basil, 2 teaspoons
Water, 6-7 cups
Egg, 1
Grated cheese
Salt and pepper to taste

Directions
Heat the margarine in a soup pot, add the onion and saute until golden brown.
Add the broccoli, the olives, potato, parsley, basil, salt and pepper, and the water. Bring to a boil. Cover, lower heat and cook for 30 minutes or until the broccoli is soft. Remove and discard the parsley.
With a slotted spoon transfer the cooked vegetables into a food processor, add the egg and process very briefly, until coarsely chopped. Return the vegetables to the pot, taste and correct the seasoning and cook for 5 more minutes.

Health Benefits of Broccoli
Broccoli can provide you with special cholesterol-lowering benefits, if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed.
When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability--just not as much.
Broccoli has a strong, positive impact on our body’s detoxification system and researchers have recently identified one of the key reasons for this detox benefit.
Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants.
Isothiocyanates are the detox-regulating molecules made from broccoli’s glucosinolates and they help control the detox process at a genetic level.
Broccoli may help solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance.​

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