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kuku paka (chicken in coconut cream)

2/28/2014

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This is one of my favourite African dishes to cook and eat. It's delicious and full of flavour. "Kuku" in swahili means chicken and "Paka" can be translated as "to cook" or "cooked".in slang or modified gujrati. I think the origin of the recipe stems from the Coast of Africa since coconut is a major ingredient and many coastal dishes use quite a bit of coconut. The coconut in the recipe depending on how much and which type you use is what traditionally makes this recipe high in fat. However if you choose a low fat version of coconut milk (only 45 calories per cup) like i have then you reduce the calories significantly.
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Ingredients:
2 chicken breasts (skinless boneless)
5 chicken drums (i've used these with skin because my Dad likes the skin on his chicken, however i would opt for skinless for a healthier version or just opt for 4 chicken breasts in total instead of the chicken drums).
4 hard boiled eggs
2 to 3 potatoes

1 tablespoon of extra virgin olive oil
1 onion (chopped fine)
1 tomato (chopped fine)
1 tsp chopped garlic
0.5 tsp of chopped ginger
1.5 tsp of salt
1.5 tsp of paprika (i use paprika instead of chilli powder as my children don't like it spicy).
0.5 tsp of corriander powder
1 tsp of cumin powder
0.5 tsp of tumeric powder
2-3 tablespoons of lemon juice
3 cups of coconut milk (unsweetened and light)
1/2 cup of water
chopped cilantro to top


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1) Chop, clean and wash your chicken.
2) Boil your eggs and peel and keep these ready.
3) Wash and skin your potatoes.
4) Boil these for a few mins or chop and microwave for a couple mins. Keep aside
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5) Heat the oil and add chopped onions
6) Saute onions until golden
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7) Add the chicken to the sauteed onions.
8) Add garlic, ginger, tomatoes and rest of the dry spices.
9) Add about 0.5 a cup of water and cook chicken.
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10) Once chicken is almost cooked add coconut milk.
11) Stir well and cook on low - medium until chicken is completely cooked.
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12) Add boiled eggs and potatoes and simmer for about 5-7 mins.
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13) When you are ready to serve, stir 2-3 tablespoons of lemon juice and top with chopped cilantro leaves.
14) Serve with plain white rice, naan or thick bread (baguette).
TIP: You can also add the coconut milk at the very end before you add the lemon juice and cilantro. This way you don't run the risk of the milk separating. If the heat is not low enough it may separate when you add it in step 10.
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Makes approx. 6 servings
Calories per serving (without rice, naan/bread): 282, Carbs: 14, Fat: 12, Protein: 28, Sodium: 383, Sugar: 6
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carrot spaghetti with italian meatballs

2/27/2014

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I've been seeing recipes for a while now that have substituted carrots and zucchini for regular pasta and i've wanted to try to see how this would turn out. It turned out very tasty but it's not like pasta at all. Very different! But what did i expect? The texture and taste of carrots and zucchini is so different then that of pasta. I did like it enough to want to make it again and my discerning husband also gave it a thumbs up, so here is the recipe!

I recently also tried this same recipe with zucchini and it was a big hit. I've added info & pictures for substituting zucchini below.
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Ingredients for the zucchini/ carrot spaghetti:
6-7 peeled carrots or 3 peeled zucchinis
1/2 onion (chopped finely)
1 teaspoon of chopped garlic
1 tablespoon of extra virgin olive oil
1/4 teaspoon of salt
pepper to taste
5-6 mushrooms
1 cup of tomato sauce or marinara sauce
parsley flakes or Italian seasoning to top

TIP: You can also add 1 red pepper - chopped fine in step 5
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1) Wash and peel carrots/zucchini.
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2) Using a juilienne tool, shred the carrots/zucchini to make your spaghetti. I used one from the oxo brand (http://www.amazon.com/OXO-Good-Grips-Julienne-Peeler/dp/B0000CCY1S)
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3) Heat oil in pot/pan and then add garlic and onions.
4) Saute until golden brown.
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5) Add mushrooms and saute for another few mins until here is no liquid left.
6) Add salt and pepper.
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picture of zucchini version above
7) Add julienne carrots/zucchini and saute for another 5-6 mins.
8) Stir in the tomato sauce and simmer on low for another 5-6 mins.
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picture of the carrots and sauce above
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picture of the zucchini and sauce above
9) Top with parsley flakes and enjoy!
Servings: 4
Calories per serving: 110, Carbs: 18. Fat: 4, Protein: 4, Sodium: 192, Sugar:8
Recently i purchased a spiralizer that makes spaghetti shaped noodles out of vegetables like zucchini and carrots. Here are the pictures below. For the zucchini i simply blanched the noodles in hot water with a bit of salt for about an hour and then washed the zucchini noodles well before serving.
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Italian Meatballs
Ingredients:
  • .5 kg of extra lean ground chicken or turkey. (You can also use lean or extra lean ground beef. If you do, just omit the oil in the recipe)
  • 1 tablespoon of extra virgin olive oil
  • 1/2 an onion (chopped fine)
  • 2 tablespoons of dill (i really like dill, so this is what i've used but you can use blend of italian herbs like oregano, parsley, basil)
  • 1/4 cup of parmesan cheese (you can also use feta instead and this along with the dill will give you a greek flavoured meatball instead)
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of pepper or more according to taste.
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1) Add all ingredients into a mixing bowl.
2) Mix well.
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3) Form into meatballs.
4) Grill for about 15-20 mins until there is no pink visible and these have browned well. (I use my T-Fal Acti-Fry).

Makes approx; 15-17 meatballs
Calories per meatball: 58, Carbs: 0, Fat: 4, Protein: 6, Sodium: 44, Sugar: 0
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Cauliflower tots

2/24/2014

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I love these! These are tasty, easy to make and a good way to get your kids to eat vegetables if they are picky eaters like my oldest is.
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Ingredients:
1 cauliflower head
1/2 cup of shredded/grated cheese (i've used low fat mozzarella)
1 egg
1 egg white
1/2 cup of bread crumbs (I use sticklings rice bread crumbs)
1/2 an onion
6/7 sprigs of cilantro
1/2 tsp of salt
pepper to taste
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1) Steam cauliflower head.
2) chop onion and cilantro in the chopper.
3) Pre-heat oven to 400 degrees Farenheit.
4) Break apart the cauliflower head into small pieces once steamed and add to the rest of the ingredients in a large mixing bowl.
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5) Mash and mix the mixture well.
TIP: If you find that your steamed cauliflower has quite a bit of water then try to drain, pat out the water before you break into little pieces and mix the rest of the ingredients. If you find that it's still quite soggy then you may want to add more breadcrumbs to get a good consistency enough to form the tots.
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6) Form into patties or kebabs and bake in the oven for 20-25 mins. until golden brown. Enjoy!
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Makes approx: 30-32 tots
Calories per tot: 18, Carbs: 2, Fat: 1, Protein, 1, Sodium 27, Sugar: 1
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Marrakesh vegetables

2/22/2014

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I'm a big fan of Moroccan flavours and Moroccan style cooking. This baked root vegetable dish is full on flavour and easy to make.
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Ingredients:
3 carrots
4 celery stalks
1 red beet
2 parsnips
1 fennel
0.5 cup of pearl onions (you can use 1 regular onion instead)
1 yam/ sweet potato
2 tablespoons of extra virgin olive oil
1 tablespoon of honey
2 tsp of cumin
1 tsp of salt

feta cheese to top (parmesan is okay instead of)
1/4 - 1/2 cup of chopped cilantro (i've also used mint instead)

OPTIONAL: You can add any kind of root vegetable you like to the mix. I've made this with regular onion, leeks, turnips in the past. It just depends on what you have in stock. I've also just used carrots, celery and pearl onions in the past (as shown below) when i didn't have any root vegetables on hand.
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1) Pre-heat oven to 425 degrees Fahrenheit.
2) Peel and chop all the vegetables in medium size chunks. Doesn't have to be perfect.
3) Drizzle olive oil and honey.
4) Add the spices and mix well.
5) Bake for 20-25 minutes or until vegetables are browned.

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6) Top with cheese and cilantro and serve.
Makes approx. 6 to 8 servings
Calories depends on exactly which root vegetables you use (this is approx): 100, Carbs: 21, Fat: 0, Protein: 2, Sodium: 78, Sugar: 6
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BASIC CREPES

2/21/2014

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You can make these spicy, plain or sweet. These are super easy to make and you can make so many variations with the fillings. Here is the basic recipe i use.
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Ingredients:
2 eggs
1 cup milk
1 cup of flour (i have tried whole wheat, buckwheat, all purpose flour, spelt) I used organic Einkorn flour (Non GMO) this time.
1/3 cup of water (you may need to add a bit more water if you are using buckwheat flour)
1/4 tsp salt
2 tablespoons of melted, cooled butter

Vegan Version:
1 cup of spelt flour or any other flour* you would like to use
1/4 tsp of salt
1/2 cup of unsweetened coconut milk
2/3 cup of water
1/8 cup of extra virgin olive oil
1 teaspoon of vanilla extract
*if you use a different flour you may need to add more water to get the correct consistency. It should be thinner than pancake batter.

OPTIONS: To make these sweet, you can mix 1-2 tablespoons of sugar, 1 tsp vanilla extract and remove the salt in the above recipe. You can also add 1-2 tablespoons of cocoa to the sweet variation to make it chocolatey.

FILLINGS:
You can do nutella, bananas and cream for sweet version.
You can also do just plain cheese for the savory version.
You can do sunny side up eggs and some sausage or deli meat for the savory version.
This time, i making a mixture of vegetables. I usually just look at what's in my fridge since you really can stuff these with just about anything. Just be creative! I've used mushrooms, red peppers, green onions and then sprinkled some cheese on top. I also made some with shredded chicken from chicken biryani that was left over and then added some cheese to these too! Both versions were fabulous and disappeared fast!

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1) Add all ingredients in a mixing bowl/ blender/food processor except for melted butter. I use a mixing bowl and then my hand blender.
2) Mix well until you see bubbles forming.
3) Stir/whisk in the melted butter. Make sure it has cooled.
4) Cover and refrigerate for an hour. Sometimes when i'm in a hurry i skip this step and these still turn out fine.
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5) Have your filling ingredients ready to go
6) Pour a little bit of mixture (1/2 cup measure but it depends on the size of your pan) onto your heated frying pan (low to med) and spread mixture out quickly and thinly so that it covers the entire pan. I am using an electric crepe maker and it comes with a wooden tool that allows you to spread the mixture quickly.
7) Don't worry about spreading the crepe perfectly. You can fill little holes with some more batter and just spread. It takes practice but even with practice i haven't perfected it yet!
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8) Cook until almost dry on top and browned edges
9) Loosen the edges and flip with a spatula
10) Cook other side for about 15-20 seconds and then you are ready to fill.
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11) Take about a tablespoon of the filling and put it in the middle of the crepe. In this case i used a vegetable filling and topped it will a little mozzarella cheese. To make the vegetable filling, put some red pepper, green onion, mushrooms in the chopper. Chop fine and your filling is ready. 12)Once you add the filling to the crepe, just top with a little cheese.
13) Fold the crepe in half, or make a packet like in the picture below or triangle - whatever you wish.
14) For the second topping i heated and shredded left over chicken from chicken biryani and then topped this with some cheese. Voila! Bon appetit!
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Crepes: Makes approx 6-8 large crepes

Calories per crepe without any fillings: 104, Carbs: 12, Fat: 4, Protein:5, Sodium: 54, Sugar: 2
Vegan crepe without fillings: 135, Carbs: 16 Fiber: 3g, Fat: 6g, Protein: 3, Sodium: 104 mg, Sugar: 1g
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Harissa Eggs

2/15/2014

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This is such an easy, tasty breakfast full of Moroccan Flavour. It takes about 10 mins to make.
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Ingredients:
1 small onion (i used 1/2 of a large onion)
2-3 eggs
3 tablespoons Harissa paste/sauce
1 tablespoon olive oil
OPTIONAL: 1 small tomato
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1) Heat olive oil in frying pan
2) Chop Onions and add to oil
3) Saute onions until golden brown
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4) Add harissa paste to the onions.
OPTIONAL: You can add the chopped tomato (chopped finely) with the harissa paste and cook until all the water has evaporated and you are left with a dry paste
5) Break eggs into mixture and cook
6) Put under the broiler/grill for a few minutes to cook/brown the top of the eggs once the eggs are cooked
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7) You can serve with chapati/roti/naan or bread
OPTION: You can add sausage/kebab/ground beef/ground chicken to the sauteed onions after step 3 before you add the harissa sauce/paste and tomatoes (if you are using tomatoes). Cook meat with sauteed onions well before you go to step 4.

Calories: 128, Carbs: 3, Fat: 10, Protein: 7, Sodium: 70, Sugar: 1
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Valentines day chocolate cupcakes

2/14/2014

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I've been wanting to try this recipe out for a while now. It's a no eggs, milk, butter, cake recipe that was invented during the depression when these ingredients were hard to come by. I substituted all purpose flour, for gluten free mix and these turned out great!
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Dry Ingredients:
  • 1.5 cups of all purpose flour (I used 1 cup of brown rice, 1 cup of white rice flour, 1/3 cup of tapioca starch, 2/3 cup of potato starch, 1tsp. xanthan gum to make it gluten free)
  • 3 tablespoons cocoa powder (unsweetened)
  • 1 cup sugar (i used organic coconut sugar. You can use maple sugar as well)
  • 1 tsp baking soda ( 1 used 1/5 tsp since i used the gluten free mix above)
  • 0.5 tsp of salt
Wet Ingredients:
  • 0.5 tsp of white vinegar
  • 1 tsp vanilla extract
  • 5 tablespoons of vegetable oil (i used olive)
  • 1 cup of water (I used skim milk but you can also use coconut milk)



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1) preheat oven to 350 degrees F
2) mix all the dry ingredients in one bowl
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3) mix all the wet ingredients in another bowl
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4) whisk/mix the dry ingredients into the wet bowl
5) whisk until all the lumps and bubbles disappear
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6) pour into greased cake pan or cupcake liners
7) bake for 15-20 mins (cupcakes) or 25-30 mins for cake
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These didn't turn out flat on top but I usually decorate the tops with cream cheese icing  so i don't worry too much about the tops being uneven. You can slice the tops to make them even before you frost/ice. I've included a vegan version for the icing as well!
Calories: approx: 170 per cupcake without icing
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prawn curry

2/14/2014

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This is one of my favourite dishes to make. It's easy and so tasty!
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Ingredients:
1.5 packets raw, peeled, no tail prawns (about 15-20 prawns per pack)
1 large yellow/white onion
3 medium tomatoes
2 tablespoons extra virgin olive oil
0.5 tsp tumeric powder
0.5 tsp corriander powder
0.5 tsp salt
0.5 tsp cumin powder
1 tsp paprika
0.5 tsp chilli powder
1.5 tsp chopped garlic
1 tablespoon lemon juice
Optional: 1 tablespoon of fried onions (store bought, come in a packet) and/or 1 tablespoon of chopped cilantro
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1) Chop onions finely
2) Saute onion in olive oil really well on low-medium heat until golden. This is the key step as this well give your curry the sweetness and flavor. Watch the colour of the onions as this will give in an indication when you are ready to go to the next step. These need to be a lovely golden colour. Not white, not brown/burnt.
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2) Add garlic.
3) Chop tomatoes and add them to the onions once the onions have turned golden brown.
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3) Add all the spices including lemon juice.
4) Cook on med/high until all the water has evaporated and you are left with a thick sauce/curry.
5) Wash the prawns well, drain the water and add them to the curry mixture.
6) Cook for 6-8 minutes or until the prawns turn pink. Don't overcook the prawns.
7) Add fried onions/cilantro (optional)
8) Serve with rice/chapati/roti
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I save 1/2 a packet of prawns and saute them in 1 tablespoon of butter, with 0.5 teaspoon of garlic, a little salt and pepper for my little ones as the curry tends to be a bit too spicy for them.
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Serves 6-8
Calories based on serving of 8 (without fried onion garnish): 79, Carbs: 2, Fat: 2, Protein: 12, Sodium: 351, Sugar: 2
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Rice flour pancakes

2/10/2014

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Ingredients:
1 cup rice flour
1 cup milk
1 egg
0.5 teaspoon baking powder
1/4 teaspoon salt
1 tablespoon sugar (i use organic maple sugar)
1 tablespoon olive oil



Vegan version:
Replace milk with any non dairy milk. I like to use unsweetened coconut milk.
Replace egg with 1 tablespoon of ground flaxseed and 3 tablespoons of warm water. Mix flaxseed with warm water and let it sit for a few minutes before adding to batter.
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1) Add all the ingredients to a mixing bowl
2) Whisk well
3) Add batter to squeeze bottle
4) Have fun making shapes/ write your name/ draw
TIP: You can add mini chocolate chips/sprinkles/fruit to the batter
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Makes approx. 8-10 small pancakes
Per pancake:
Calories: 76, Carbs: 12, Fat: 2, Protein: 3, Sodium: 21, Sugar: 2

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baked Chicken strips/nuggets

2/4/2014

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These chicken strips are quite easy to make and are fairly healthy with no added fillers. They are a great choice over the store bought ones.
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Ingredients:
4 chicken breasts
1 tablespoon olive oil
salt pepper to taste
8-10 tablespoons of sticklings rice bread crumbs/regular bread crumbs
4 tablespoons parmesan cheese
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1) Pre heat oven to 425 degrees F.
2) Cut chicken in strips or smaller pieces if you want to make nuggets.
2) Add olive oil, chicken and salt and pepper to a mixing bowl and mix well.
3) Add breadcrumbs and parmesan to another bowl.
TIP: You can separate the chicken in two bowls and add buzzard/hot sauce to one batch if you would like to make a spicy version.
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4) Dip the chicken in the breadcrumb and parmesan mix. Coat well.
5) Place on baking sheet with a non stick mat or spray a little oil on the baking tray/sheet.
6) Bake for 8-10 mins.
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serving size: 1/5
calories: 150, carbs: 5, fat: 5, protein: 21, sodium: 77, sugar: 0
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    Alphabetical Listing


    Appetizers
    asian noodle salad
    baked falafel
    bateta champ/stuffed potato bharthu (Egglplant dip/curry)
    baked samosas
    buzzard cauliflower bites
    cauliflower fried rice
    cauliflower tots
    chicken/cauliflower 65
    chicken lettuce wraps
    chicken satay skewers
    chicken/tuna salad
    chicken pot pie soup
    fish cutlets
    greek salad dip
    homemade coleslaw
    inside out spring rolls
    instant pot cauliflower cheese
    jalapeno shrimp cakes/patties
    jicama fries
    Khima Mani
    mom's dhokri (steamed chickpea flour cake)
    mom's dhokro (steamed savoury cake)
    mom's low fat chevdo
    mom's sambharo (curried, cabbage slaw)
    mom's tikha chilla recipe (savory indian crepe)
    mango salsa
    pomegranate, feta salad
    potato chickpea bean salad
    potato salad without potato
    salad rolls
    spinach pakoras
    sweet vermicelli
    takoyaki balls
    vegi pakoras/patties

    watermelon feta salad


    Desserts
    baked donuts
    banana oat chocolate chip cookies
    banana peanut butter, oat, chocolate chip muffins
    berry trifle
    buttercream icing
    home made nut/granola bars
    cake pops
    chocolate ganache
    chocolate peppermint trifle
    coconut macaroons
    cream cheese icing
    easter rice crispy squares
    easter egg nest macaroons
    gingerbread cookies
    gluten free, coffee protein muffin
    gluten free naan khatai (indian cookie)
    ice cream cake
    instant pot cheesecake
    jam tarts
    kulfi/indian ice cream
    low fat banana bread
    low fat paak
    mandazi
    microwave protein cake
    monthar - Indian Fudge
    mom's pera
    nankhatai (indian cookie)
    no bake cranberry lemon bites
    no bake date balls
    no bake, peanut butter granola bars
    no bake, energy granola bars
    nut/granola bars
    peanut butter banana ice cream
    protein chocolate cake
    protein, gluten free, muffins
    protein, no bake, dessert balls
    rice crispy bars/squares
    sherbet pistachio creamsicle
    spicy mango popsicles
    strawbery coconut chocolate balls
    strawberry gluten free cake
    strawberry torte
    sweet vermicelli
    valentines day chocolate cupcakes

    valentines day skillet cookie
    vegan icing


    Main Dishes
    baked chicken nuggets
    baked chicken strips/nuggets
    basic beef burgers
    beef/chicken tacos
    bread
    bolognese sauce
    butter chicken
    carrot spaghetti with italian meatballs
    cauliflower chicken akni
    cauliflower pizza dough
    cauliflower rice
    chicken/beef gyros
    chicken/cauliflower 65
    chicken curry in crock pot
    chicken kebabs/meatballs
    chicken tikka
    chicken tikka masala
    chilli style sloppy joe
    chilli tofu
    chimichurri steak
    crockpot cashew chicken
    dad's  okra curry
    dinosaur shaped chicken nuggets
    easy turkey
    gluten free pizza dough
    greek style chicken burgers
    ground chicken & avocado burgers
    hamburger buns
    hotdog buns
    instant pot garlic cauliflower
    instant pot mexican rice
    instant pot pot roast
    instant pot refried beans
    instant pot vegan tofu scramble
    instant pot vegetable ramen
    jalapeno shrimp cakes/patties
    khima mani
    kuku paka
    kung Pao chicken
    lamb chops masala
    maragwe - red bean curry
    marrakech vegetables
    masala fish
    mom's vegetable soup
    mushkaki, grilled beef cubes
    mushroom risotto
    nihari (pakistani stew)
    oat dosas (indian crepe)
    pepper steak
    prawn biryani
    prawn curry
    scrambled egg curry
    shake and bake chicken
    shepherd's pie
    singapore style noodles
    sriracha vegetable marinade
    sukuma wiki and ugali
    ​
    szechuan eggplant
    tandoori chicken
    tandoori chicken burgers
    taquitos
    tempura fondue
    teriyaki chicken meatballs
    vegan tacos
    vegetable stir fry
    zucchini Lasagna


    Breakfast
    Banana Oat Chocolate Chip Cookies
    bannock
    basic crepes
    buttermilk scones
    dad's masala omelet
    egg cups
    frittata muffins
    gluten free, coffee protein muffins
    harissa eggs
    oat low carb pancakes
    oat waffles
    rice flour pancakes
    tahitian coconut bread


    Instant Pot
    cashew chicken
    cauliflower and cheese
    cheesecake
    chicken/beef gyros
    chicken curry
    chicken tikka masala
    garlic cauliflower
    inside out spring rolls
    mexican rice
    mushroom risotto
    pot roast
    refried beans
    vegan tofu scramble
    vegetable ramen

    Soups
    chicken noodle soup, asian style
    Instant Pot Vegetable Ramen
    leek and cauliflower soup
    mom's tomato soup
    mom's vegetable soup

    Dips & Dressing
    balsamic vinegar dressing
    caesar salad dressing
    cilantro & onion chutney cucumber raita

    homemade coleslaw
    poppy seed dressing
    tandoori yogurt dip/sauce


    OTHER
    bread
    gluten free all purpose flour
    gluten free naan

    gluten free, flax roti
    hamburger buns
    hotdog buns

    All

    Author

    I love to cook but it has to be easy, healthy and tasty! 

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