RECIPES = [
    # ── ITALIAN ──────────────────────────────────────────────────────────────
    {
        "name": "Chicken Piccata",
        "cuisine": "Italian",
        "description": "Tender chicken in a bright lemon-caper butter sauce. Quick, elegant, and endlessly satisfying.",
        "servings": 2,
        "calories_per_serving": 380,
        "carbs_per_serving": 6,
        "protein_per_serving": 42,
        "fat_per_serving": 18,
        "prep_time": 10,
        "cook_time": 20,
        "instructions": """1. Pound chicken breasts to ½-inch thickness. Season with salt and pepper; dust lightly with flour.
2. Heat olive oil and 1 tbsp butter in a large skillet over medium-high heat.
3. Cook chicken 4–5 min per side until golden. Remove and rest on a plate.
4. Add garlic to pan, cook 30 seconds. Add white wine and reduce by half, scraping up browned bits.
5. Add chicken broth and lemon juice. Simmer 2 minutes.
6. Add capers and remaining butter; swirl to emulsify into a glossy sauce.
7. Return chicken, coat with sauce, garnish with parsley and lemon slices.""",
        "ingredients": [
            {"name": "Chicken breast", "quantity": 2, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Capers", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Lemon", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Butter", "quantity": 3, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Olive oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Dry white wine", "quantity": 0.25, "unit": "cup", "category": "Pantry"},
            {"name": "Chicken broth", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Garlic cloves", "quantity": 2, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh parsley", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "All-purpose flour", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Osso Buco",
        "cuisine": "Italian",
        "description": "Braised veal shanks with a rich, wine-scented sauce and bright gremolata. A Milanese masterpiece.",
        "servings": 2,
        "calories_per_serving": 520,
        "carbs_per_serving": 14,
        "protein_per_serving": 52,
        "fat_per_serving": 22,
        "prep_time": 20,
        "cook_time": 120,
        "instructions": """1. Pat veal shanks dry; season generously with salt and pepper. Dust lightly with flour.
2. Heat oil in a Dutch oven over medium-high. Sear shanks 4 min per side until deep brown. Set aside.
3. Reduce heat to medium. Sauté onion, carrot, and celery until softened, 8 min. Add garlic, cook 1 min.
4. Add white wine; deglaze and reduce by half. Add broth and crushed tomatoes.
5. Return shanks, nestling into the sauce. Bring to a simmer.
6. Cover and braise at 325°F (or low stovetop) for 1.5–2 hours until meat is falling off the bone.
7. Make gremolata: combine lemon zest, minced garlic, and chopped parsley.
8. Serve shanks with sauce spooned over, topped with gremolata.""",
        "ingredients": [
            {"name": "Veal shanks", "quantity": 2, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Carrot", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Celery stalks", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Dry white wine", "quantity": 1, "unit": "cup", "category": "Pantry"},
            {"name": "Beef broth", "quantity": 1, "unit": "cup", "category": "Pantry"},
            {"name": "Crushed tomatoes", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Lemon", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Fresh parsley", "quantity": 0.25, "unit": "cup", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "All-purpose flour", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Branzino al Forno",
        "cuisine": "Italian",
        "description": "Whole sea bass roasted with lemon, garlic, and herbs. Supremely simple, exceptionally flavorful.",
        "servings": 2,
        "calories_per_serving": 340,
        "carbs_per_serving": 4,
        "protein_per_serving": 38,
        "fat_per_serving": 18,
        "prep_time": 10,
        "cook_time": 25,
        "instructions": """1. Preheat oven to 425°F. Score the fish skin 3 times diagonally on each side.
2. Season fish inside and out with salt and pepper. Stuff cavity with lemon slices, garlic, rosemary, and thyme.
3. Place on a parchment-lined baking sheet. Drizzle generously with olive oil.
4. Roast 20–25 minutes until skin is crisp and flesh flakes easily.
5. Drizzle with remaining lemon juice and fresh herbs before serving.""",
        "ingredients": [
            {"name": "Whole branzino (sea bass)", "quantity": 2, "unit": "whole", "category": "Seafood"},
            {"name": "Lemon", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh rosemary", "quantity": 3, "unit": "sprigs", "category": "Produce"},
            {"name": "Fresh thyme", "quantity": 3, "unit": "sprigs", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Cherry tomatoes", "quantity": 1, "unit": "cup", "category": "Produce"},
        ]
    },
    {
        "name": "Pork Involtini",
        "cuisine": "Italian",
        "description": "Thin pork cutlets wrapped around prosciutto and provolone, pan-roasted in white wine and sage.",
        "servings": 2,
        "calories_per_serving": 420,
        "carbs_per_serving": 4,
        "protein_per_serving": 44,
        "fat_per_serving": 24,
        "prep_time": 15,
        "cook_time": 20,
        "instructions": """1. Pound pork cutlets to ¼-inch thickness. Season with salt and pepper.
2. Lay a slice of prosciutto on each cutlet. Place a piece of provolone and a sage leaf at one end.
3. Roll tightly and secure with a toothpick.
4. Heat olive oil in a skillet over medium-high. Brown involtini on all sides, about 6 min total.
5. Add garlic and cook 30 seconds. Add white wine and reduce by half.
6. Add butter, baste involtini with the pan sauce. Cover and cook 5 more minutes.
7. Remove toothpicks. Serve with pan sauce drizzled over.""",
        "ingredients": [
            {"name": "Pork cutlets (thin)", "quantity": 4, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Prosciutto", "quantity": 4, "unit": "slices", "category": "Meat & Poultry"},
            {"name": "Provolone cheese", "quantity": 2, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Fresh sage", "quantity": 8, "unit": "leaves", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 2, "unit": "cloves", "category": "Produce"},
            {"name": "Dry white wine", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Butter", "quantity": 2, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Olive oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Beef Bracciole",
        "cuisine": "Italian",
        "description": "Rolled flank steak stuffed with pecorino, pine nuts, and herbs, slow-braised in red wine tomato sauce.",
        "servings": 2,
        "calories_per_serving": 480,
        "carbs_per_serving": 10,
        "protein_per_serving": 46,
        "fat_per_serving": 26,
        "prep_time": 20,
        "cook_time": 90,
        "instructions": """1. Lay flank steak flat, pound to ¼ inch. Season inside with salt and pepper.
2. Spread pecorino, pine nuts, garlic, and parsley over the surface.
3. Roll tightly and tie with butcher's twine at 1-inch intervals.
4. Heat olive oil in a Dutch oven. Sear roll on all sides until browned, 8 min.
5. Add red wine and reduce by half. Add marinara sauce and 2 tbsp fresh basil.
6. Cover and braise at 300°F for 1.5 hours until very tender.
7. Remove twine, slice into 1-inch rounds. Serve over sauce.""",
        "ingredients": [
            {"name": "Flank steak", "quantity": 1, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Pecorino romano", "quantity": 2, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Pine nuts", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh parsley", "quantity": 0.25, "unit": "cup", "category": "Produce"},
            {"name": "Marinara sauce", "quantity": 2, "unit": "cups", "category": "Pantry"},
            {"name": "Red wine", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Fresh basil", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "Olive oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Zucchini Cacio e Pepe",
        "cuisine": "Italian",
        "description": "Spiralized zucchini in a silky pecorino and black pepper sauce — all the soul of the Roman classic, none of the pasta.",
        "servings": 2,
        "calories_per_serving": 310,
        "carbs_per_serving": 12,
        "protein_per_serving": 16,
        "fat_per_serving": 22,
        "prep_time": 10,
        "cook_time": 10,
        "instructions": """1. Spiralize or julienne zucchini. Salt lightly and let sit 10 min; pat dry to remove moisture.
2. Toast black peppercorns in a dry skillet, then crush coarsely.
3. Melt butter in the skillet over medium. Add pepper and toast 30 seconds.
4. Add zucchini and toss to coat; cook 2–3 min until just tender.
5. Off heat, add half the pecorino and all the parmesan; toss vigorously while adding 2–3 tbsp hot water until creamy.
6. Plate and top with remaining pecorino and more fresh pepper.""",
        "ingredients": [
            {"name": "Zucchini", "quantity": 4, "unit": "whole", "category": "Produce"},
            {"name": "Pecorino romano", "quantity": 3, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Parmesan", "quantity": 2, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Black peppercorns", "quantity": 1, "unit": "tbsp", "category": "Spices & Herbs"},
            {"name": "Butter", "quantity": 2, "unit": "tbsp", "category": "Dairy & Eggs"},
        ]
    },

    # ── GREEK ────────────────────────────────────────────────────────────────
    {
        "name": "Lamb Chops with Tzatziki",
        "cuisine": "Greek",
        "description": "Herb-marinated lamb loin chops grilled to perfection with cooling homemade tzatziki.",
        "servings": 2,
        "calories_per_serving": 480,
        "carbs_per_serving": 7,
        "protein_per_serving": 48,
        "fat_per_serving": 28,
        "prep_time": 15,
        "cook_time": 15,
        "instructions": """1. Make tzatziki: grate cucumber, squeeze out liquid. Mix with yogurt, garlic, dill, lemon juice, salt. Chill.
2. Combine olive oil, oregano, rosemary, lemon zest, garlic. Marinate chops at least 30 min.
3. Grill or sear chops in a cast iron pan over high heat, 3–4 min per side for medium-rare.
4. Rest 5 minutes before serving with tzatziki and lemon wedges.""",
        "ingredients": [
            {"name": "Lamb loin chops", "quantity": 4, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Greek yogurt", "quantity": 1, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "English cucumber", "quantity": 0.5, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh dill", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "Lemon", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Dried oregano", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Fresh rosemary", "quantity": 2, "unit": "sprigs", "category": "Produce"},
        ]
    },
    {
        "name": "Chicken Souvlaki",
        "cuisine": "Greek",
        "description": "Lemon-herb marinated chicken thighs skewered and grilled, served over a Greek salad with creamy tzatziki.",
        "servings": 2,
        "calories_per_serving": 420,
        "carbs_per_serving": 8,
        "protein_per_serving": 46,
        "fat_per_serving": 22,
        "prep_time": 20,
        "cook_time": 15,
        "instructions": """1. Cut chicken into 1.5-inch cubes. Combine with olive oil, lemon juice, garlic, oregano, paprika, salt, pepper.
2. Marinate at least 1 hour (overnight is better).
3. Thread onto skewers. Grill 12–14 min, turning, until cooked through and slightly charred.
4. Make quick tzatziki: Greek yogurt, grated cucumber, garlic, dill, lemon juice.
5. Serve over mixed greens, cucumber, tomato, olives, and red onion. Top with tzatziki.""",
        "ingredients": [
            {"name": "Chicken thighs, boneless", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Lemon", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Dried oregano", "quantity": 2, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Smoked paprika", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Greek yogurt", "quantity": 0.75, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "English cucumber", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Fresh dill", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "Mixed greens", "quantity": 4, "unit": "cups", "category": "Produce"},
            {"name": "Cherry tomatoes", "quantity": 1, "unit": "cup", "category": "Produce"},
            {"name": "Kalamata olives", "quantity": 0.25, "unit": "cup", "category": "Pantry"},
        ]
    },
    {
        "name": "Shrimp Saganaki",
        "cuisine": "Greek",
        "description": "Plump shrimp baked in a spiced tomato sauce with crumbled feta — a taverna classic.",
        "servings": 2,
        "calories_per_serving": 360,
        "carbs_per_serving": 12,
        "protein_per_serving": 32,
        "fat_per_serving": 18,
        "prep_time": 10,
        "cook_time": 20,
        "instructions": """1. Heat olive oil in an oven-safe skillet. Sauté onion until soft, 5 min. Add garlic and red pepper flakes.
2. Add white wine and cook 1 min. Add diced tomatoes, oregano, salt, and pepper. Simmer 8 min.
3. Nestle shrimp into the sauce. Crumble feta over the top.
4. Transfer to a 400°F oven and bake 10–12 min until shrimp are pink and feta is golden.
5. Finish with fresh parsley and a squeeze of lemon.""",
        "ingredients": [
            {"name": "Large shrimp, peeled", "quantity": 1, "unit": "lb", "category": "Seafood"},
            {"name": "Feta cheese", "quantity": 4, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Diced tomatoes (canned)", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Dry white wine", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Dried oregano", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Crushed red pepper flakes", "quantity": 0.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Fresh parsley", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "Lemon", "quantity": 1, "unit": "whole", "category": "Produce"},
        ]
    },
    {
        "name": "Greek Lemon-Herb Baked Chicken",
        "cuisine": "Greek",
        "description": "Bone-in chicken thighs roasted in a bath of lemon, garlic, and olive oil with Kalamata olives.",
        "servings": 2,
        "calories_per_serving": 400,
        "carbs_per_serving": 6,
        "protein_per_serving": 42,
        "fat_per_serving": 22,
        "prep_time": 10,
        "cook_time": 45,
        "instructions": """1. Preheat oven to 400°F. Whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Place chicken thighs in a baking dish. Pour lemon mixture over and toss to coat.
3. Add chicken broth to the dish. Scatter olives and lemon zest over top.
4. Roast 40–45 min, basting once, until skin is golden and juices run clear (165°F internal).
5. Rest 5 min. Serve with pan juices spooned over.""",
        "ingredients": [
            {"name": "Chicken thighs, bone-in", "quantity": 4, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Lemon", "quantity": 3, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 6, "unit": "cloves", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Dried oregano", "quantity": 2, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Chicken broth", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Kalamata olives", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
        ]
    },
    {
        "name": "Spanakopita-Stuffed Chicken",
        "cuisine": "Greek",
        "description": "Chicken breasts filled with spinach, feta, and fresh dill — all the flavors of spanakopita without the phyllo.",
        "servings": 2,
        "calories_per_serving": 440,
        "carbs_per_serving": 6,
        "protein_per_serving": 50,
        "fat_per_serving": 22,
        "prep_time": 15,
        "cook_time": 25,
        "instructions": """1. Preheat oven to 375°F. Squeeze spinach very dry. Mix with feta, garlic, dill, salt, and pepper.
2. Cut a deep horizontal pocket in each chicken breast without cutting all the way through.
3. Stuff each breast with half the spinach mixture. Secure with toothpicks.
4. Season outside with salt, pepper, and smoked paprika. Sear in ovenproof skillet 3 min per side.
5. Transfer to oven and bake 18–20 min until internal temp reaches 165°F.
6. Remove toothpicks, rest 5 min, slice and serve.""",
        "ingredients": [
            {"name": "Chicken breasts, large", "quantity": 2, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Frozen spinach, thawed", "quantity": 5, "unit": "oz", "category": "Produce"},
            {"name": "Feta cheese", "quantity": 4, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Garlic cloves", "quantity": 2, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh dill", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "Smoked paprika", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Olive oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
        ]
    },

    # ── INDIAN ───────────────────────────────────────────────────────────────
    {
        "name": "Chicken Tikka Masala",
        "cuisine": "Indian",
        "description": "Charred yogurt-marinated chicken simmered in a rich, spiced tomato-cream sauce. Deeply aromatic and satisfying.",
        "servings": 2,
        "calories_per_serving": 480,
        "carbs_per_serving": 14,
        "protein_per_serving": 42,
        "fat_per_serving": 26,
        "prep_time": 20,
        "cook_time": 35,
        "instructions": """1. Combine yogurt, garam masala, cumin, turmeric, coriander, chili, lemon juice, and garlic. Add chicken and marinate 1–8 hours.
2. Broil or pan-sear chicken until charred, about 8 min per side. Cut into bite-sized pieces.
3. Heat ghee in a large pan. Sauté onion until deeply golden, 12 min. Add garlic, ginger, and tomato paste; cook 2 min.
4. Add crushed tomatoes and simmer 10 min. Blend smooth if desired.
5. Stir in heavy cream and chicken. Simmer 8 min until sauce thickens.
6. Finish with kasuri methi (dried fenugreek) and fresh cilantro.""",
        "ingredients": [
            {"name": "Chicken thighs, boneless", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Greek yogurt", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Garam masala", "quantity": 2, "unit": "tbsp", "category": "Spices & Herbs"},
            {"name": "Ground cumin", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground turmeric", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground coriander", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Kashmiri chili powder", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Crushed tomatoes", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Heavy cream", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 5, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 1, "unit": "inch", "category": "Produce"},
            {"name": "Tomato paste", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Ghee or butter", "quantity": 3, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Dried fenugreek leaves (kasuri methi)", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Fresh cilantro", "quantity": 2, "unit": "tbsp", "category": "Produce"},
        ]
    },
    {
        "name": "Saag Paneer",
        "cuisine": "Indian",
        "description": "Creamy spiced spinach with golden-fried paneer cubes. A vegetarian classic rich with ghee and warm spices.",
        "servings": 2,
        "calories_per_serving": 420,
        "carbs_per_serving": 12,
        "protein_per_serving": 22,
        "fat_per_serving": 32,
        "prep_time": 10,
        "cook_time": 25,
        "instructions": """1. Fry paneer cubes in ghee over medium-high until golden on all sides. Set aside.
2. In same pan, add cumin seeds. When they pop, add onion and cook until golden, 8 min.
3. Add garlic and ginger; cook 1 min. Add tomato, turmeric, coriander, chili. Cook 5 min.
4. Add spinach in batches, wilting each addition. Blend to a rough purée.
5. Return to heat. Stir in cream and paneer; simmer 5 min.
6. Finish with garam masala and fresh ginger. Serve with extra cream drizzled over.""",
        "ingredients": [
            {"name": "Paneer", "quantity": 8, "unit": "oz", "category": "Dairy & Eggs"},
            {"name": "Fresh spinach", "quantity": 10, "unit": "oz", "category": "Produce"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 1, "unit": "inch", "category": "Produce"},
            {"name": "Cumin seeds", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground turmeric", "quantity": 0.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground coriander", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Garam masala", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Chili powder", "quantity": 0.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Tomato", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Heavy cream", "quantity": 0.25, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Ghee", "quantity": 3, "unit": "tbsp", "category": "Dairy & Eggs"},
        ]
    },
    {
        "name": "Tandoori Chicken",
        "cuisine": "Indian",
        "description": "Smoky, charred chicken marinated in spiced yogurt — best cooked at high heat to mimic the tandoor's intensity.",
        "servings": 2,
        "calories_per_serving": 380,
        "carbs_per_serving": 8,
        "protein_per_serving": 44,
        "fat_per_serving": 18,
        "prep_time": 15,
        "cook_time": 30,
        "instructions": """1. Score chicken deeply with a knife. Mix yogurt with tandoori masala, turmeric, cumin, chili powder, garlic, ginger, lemon juice, and salt.
2. Coat chicken completely and marinate at least 2 hours, ideally overnight.
3. Preheat oven to 450°F or preheat broiler. Place chicken on a rack over a foil-lined pan.
4. Cook 25–30 min, turning once, until edges are charred and chicken is cooked through.
5. Serve with lemon wedges, sliced onion, and fresh mint.""",
        "ingredients": [
            {"name": "Chicken legs and thighs", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Greek yogurt", "quantity": 1, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Tandoori masala", "quantity": 2, "unit": "tbsp", "category": "Spices & Herbs"},
            {"name": "Ground turmeric", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground cumin", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Chili powder", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 1, "unit": "inch", "category": "Produce"},
            {"name": "Lemon", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Red onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Fresh mint", "quantity": 0.25, "unit": "cup", "category": "Produce"},
        ]
    },
    {
        "name": "Lamb Rogan Josh",
        "cuisine": "Indian",
        "description": "Slow-cooked Kashmiri lamb stew fragrant with whole spices, layered heat, and a deep burgundy color.",
        "servings": 2,
        "calories_per_serving": 520,
        "carbs_per_serving": 12,
        "protein_per_serving": 46,
        "fat_per_serving": 28,
        "prep_time": 15,
        "cook_time": 90,
        "instructions": """1. Heat ghee in a heavy pot. Fry whole spices 1 min until fragrant.
2. Add onion and cook until deeply caramelized, 15 min. Add garlic and ginger; cook 2 min.
3. Add ground spices and chili; stir 1 min. Add lamb and sear until browned on all sides.
4. Add yogurt one spoonful at a time, stirring well. Add tomatoes.
5. Cover and cook on low 75–90 min, stirring occasionally, until lamb is very tender.
6. Adjust seasoning. Garnish with cilantro and fried onions.""",
        "ingredients": [
            {"name": "Lamb shoulder, cubed", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 1.5, "unit": "inch", "category": "Produce"},
            {"name": "Whole cardamom pods", "quantity": 4, "unit": "whole", "category": "Spices & Herbs"},
            {"name": "Whole cloves", "quantity": 3, "unit": "whole", "category": "Spices & Herbs"},
            {"name": "Cinnamon stick", "quantity": 1, "unit": "whole", "category": "Spices & Herbs"},
            {"name": "Kashmiri chili powder", "quantity": 2, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground cumin", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground coriander", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Crushed tomatoes", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Greek yogurt", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Ghee", "quantity": 3, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Fresh cilantro", "quantity": 2, "unit": "tbsp", "category": "Produce"},
        ]
    },
    {
        "name": "Butter Chicken",
        "cuisine": "Indian",
        "description": "Mildly spiced chicken in a velvety tomato-butter sauce with cream. The dish that wins over everyone.",
        "servings": 2,
        "calories_per_serving": 460,
        "carbs_per_serving": 12,
        "protein_per_serving": 40,
        "fat_per_serving": 28,
        "prep_time": 15,
        "cook_time": 35,
        "instructions": """1. Marinate chicken in yogurt, lemon, garam masala, and chili for 1–8 hours.
2. Broil or pan-sear chicken until lightly charred. Cut into pieces.
3. Heat butter and oil. Sauté onion until golden, 10 min. Add garlic, ginger, and spices; cook 2 min.
4. Add tomato purée and simmer 15 min. Blend smooth.
5. Stir in cream, honey (optional), and kasuri methi. Add chicken and simmer 8 min.
6. Finish with a knob of butter and fresh cilantro.""",
        "ingredients": [
            {"name": "Chicken thighs, boneless", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Greek yogurt", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Crushed tomatoes", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Heavy cream", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 5, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 1, "unit": "inch", "category": "Produce"},
            {"name": "Kashmiri chili powder", "quantity": 1.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Garam masala", "quantity": 1.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground cumin", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Dried fenugreek leaves (kasuri methi)", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Butter", "quantity": 3, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Olive oil", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Fresh cilantro", "quantity": 2, "unit": "tbsp", "category": "Produce"},
        ]
    },
    {
        "name": "Goan Fish Curry",
        "cuisine": "Indian",
        "description": "Tangy coconut milk curry with firm white fish — Goa's sun-drenched coast in a bowl.",
        "servings": 2,
        "calories_per_serving": 400,
        "carbs_per_serving": 10,
        "protein_per_serving": 36,
        "fat_per_serving": 24,
        "prep_time": 10,
        "cook_time": 20,
        "instructions": """1. Heat coconut oil in a pan. Sauté onion until golden, 8 min. Add garlic and ginger.
2. Add turmeric, cumin, coriander, and chili; cook 1 min. Add tamarind paste and stir well.
3. Pour in coconut milk; simmer 5 min. Season with salt and a pinch of sugar.
4. Add fish in a single layer. Simmer gently 8–10 min until fish is just cooked through.
5. Garnish with fresh cilantro and serve with cauliflower rice.""",
        "ingredients": [
            {"name": "Cod or halibut fillets", "quantity": 1.5, "unit": "lb", "category": "Seafood"},
            {"name": "Coconut milk (full fat)", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 1, "unit": "inch", "category": "Produce"},
            {"name": "Tamarind paste", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Ground turmeric", "quantity": 0.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground cumin", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground coriander", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Kashmiri chili powder", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Coconut oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Fresh cilantro", "quantity": 2, "unit": "tbsp", "category": "Produce"},
        ]
    },

    # ── ASIAN ────────────────────────────────────────────────────────────────
    {
        "name": "Beef and Broccoli",
        "cuisine": "Asian",
        "description": "Silky flank steak and crisp broccoli in a savory-umami stir-fry sauce. Better than takeout.",
        "servings": 2,
        "calories_per_serving": 380,
        "carbs_per_serving": 14,
        "protein_per_serving": 38,
        "fat_per_serving": 18,
        "prep_time": 15,
        "cook_time": 15,
        "instructions": """1. Slice beef thinly against the grain. Toss with 1 tbsp soy sauce and 1 tsp sesame oil. Let sit 10 min.
2. Whisk remaining soy sauce, oyster sauce, beef broth, and arrowroot for the sauce.
3. Heat wok or large skillet to very high. Sear beef in batches until just browned. Remove.
4. In same wok, stir-fry broccoli 3 min. Add garlic and ginger; cook 30 seconds.
5. Pour sauce over broccoli; toss until thickened, 1–2 min. Return beef and toss to coat.
6. Finish with sesame oil and serve immediately.""",
        "ingredients": [
            {"name": "Flank steak", "quantity": 1, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Broccoli florets", "quantity": 3, "unit": "cups", "category": "Produce"},
            {"name": "Soy sauce (or tamari)", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Oyster sauce", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Sesame oil", "quantity": 2, "unit": "tsp", "category": "Pantry"},
            {"name": "Beef broth", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Arrowroot powder", "quantity": 1.5, "unit": "tsp", "category": "Pantry"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 0.5, "unit": "inch", "category": "Produce"},
            {"name": "Vegetable oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Thai Basil Chicken (Pad Krapao)",
        "cuisine": "Asian",
        "description": "Aromatic minced chicken with Thai basil, garlic, and chilies. Fast, fiery, and addictive.",
        "servings": 2,
        "calories_per_serving": 360,
        "carbs_per_serving": 8,
        "protein_per_serving": 40,
        "fat_per_serving": 18,
        "prep_time": 10,
        "cook_time": 12,
        "instructions": """1. Heat oil in a wok over high heat. Add garlic and chilies; stir 30 seconds until fragrant.
2. Add ground chicken, breaking it up. Stir-fry 5 min until cooked and slightly browned.
3. Add fish sauce, oyster sauce, and soy sauce; toss to coat.
4. Remove from heat. Fold in Thai basil leaves — they'll wilt in the residual heat.
5. Optional: top each bowl with a crispy fried egg.
6. Serve over cauliflower rice.""",
        "ingredients": [
            {"name": "Ground chicken", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Fresh Thai basil", "quantity": 1.5, "unit": "cups", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 5, "unit": "cloves", "category": "Produce"},
            {"name": "Thai red chilies", "quantity": 3, "unit": "whole", "category": "Produce"},
            {"name": "Fish sauce", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Oyster sauce", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Soy sauce", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Vegetable oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Eggs", "quantity": 2, "unit": "whole", "category": "Dairy & Eggs"},
        ]
    },
    {
        "name": "Miso-Glazed Salmon",
        "cuisine": "Asian",
        "description": "Broiled salmon with a sweet-savory miso glaze that caramelizes into a lacquered crust. Effortlessly elegant.",
        "servings": 2,
        "calories_per_serving": 440,
        "carbs_per_serving": 10,
        "protein_per_serving": 44,
        "fat_per_serving": 22,
        "prep_time": 5,
        "cook_time": 12,
        "instructions": """1. Whisk together miso paste, sake, mirin, soy sauce, and sesame oil until smooth.
2. Pat salmon dry. Pour marinade over and marinate 20 min (up to overnight in the fridge).
3. Preheat broiler. Place salmon skin-side down on a foil-lined pan.
4. Broil 10–12 min until the glaze is deeply caramelized and fish flakes easily.
5. Garnish with scallions and sesame seeds. Serve immediately.""",
        "ingredients": [
            {"name": "Salmon fillets", "quantity": 2, "unit": "whole", "category": "Seafood"},
            {"name": "White miso paste", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Sake or dry sherry", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Mirin", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Soy sauce", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Sesame oil", "quantity": 1, "unit": "tsp", "category": "Pantry"},
            {"name": "Scallions", "quantity": 3, "unit": "whole", "category": "Produce"},
            {"name": "Sesame seeds", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Mapo Tofu",
        "cuisine": "Asian",
        "description": "Silken tofu and ground pork in a fiery, numbing Sichuan sauce. A landmark of bold flavors.",
        "servings": 2,
        "calories_per_serving": 380,
        "carbs_per_serving": 8,
        "protein_per_serving": 28,
        "fat_per_serving": 24,
        "prep_time": 10,
        "cook_time": 15,
        "instructions": """1. Heat oil in a wok. Brown pork until crispy and fragrant. Push to one side.
2. Add doubanjiang; fry in oil 1 min until deep red and fragrant. Add garlic and ginger.
3. Pour in chicken broth; bring to a simmer. Add tofu in large cubes, stir gently.
4. Stir in soy sauce. Thicken with arrowroot slurry.
5. Finish with sesame oil and scatter scallions. Dust with Sichuan peppercorns before serving.""",
        "ingredients": [
            {"name": "Silken tofu", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Ground pork", "quantity": 0.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Doubanjiang (chili bean paste)", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 0.5, "unit": "inch", "category": "Produce"},
            {"name": "Chicken broth", "quantity": 1, "unit": "cup", "category": "Pantry"},
            {"name": "Soy sauce", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Sichuan peppercorns", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Sesame oil", "quantity": 1, "unit": "tsp", "category": "Pantry"},
            {"name": "Scallions", "quantity": 3, "unit": "whole", "category": "Produce"},
            {"name": "Arrowroot powder", "quantity": 1, "unit": "tsp", "category": "Pantry"},
            {"name": "Vegetable oil", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Korean Bulgogi",
        "cuisine": "Asian",
        "description": "Thinly sliced ribeye marinated in soy, sesame, and Asian pear — caramelized and intensely savory.",
        "servings": 2,
        "calories_per_serving": 440,
        "carbs_per_serving": 12,
        "protein_per_serving": 42,
        "fat_per_serving": 24,
        "prep_time": 20,
        "cook_time": 10,
        "instructions": """1. Grate the Asian pear (or apple). Mix with soy sauce, sesame oil, gochujang, garlic, ginger, scallions, sugar (or substitute), and sesame seeds.
2. Add thinly sliced beef; marinate at least 30 min (or overnight).
3. Heat a grill pan or skillet to high. Cook beef in a single layer, 2–3 min per side until caramelized.
4. Serve over lettuce cups or cauliflower rice, garnished with sesame seeds and scallions.""",
        "ingredients": [
            {"name": "Ribeye steak, thinly sliced", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Soy sauce", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Sesame oil", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Gochujang", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Asian pear or apple", "quantity": 0.5, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh ginger", "quantity": 0.5, "unit": "inch", "category": "Produce"},
            {"name": "Sesame seeds", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Scallions", "quantity": 4, "unit": "whole", "category": "Produce"},
            {"name": "Butter lettuce (for wraps)", "quantity": 1, "unit": "head", "category": "Produce"},
        ]
    },
    {
        "name": "Vietnamese Caramelized Pork (Thit Kho)",
        "cuisine": "Asian",
        "description": "Pork belly slow-braised in coconut water until sticky and deeply caramelized. Comfort food from Saigon.",
        "servings": 2,
        "calories_per_serving": 500,
        "carbs_per_serving": 6,
        "protein_per_serving": 38,
        "fat_per_serving": 34,
        "prep_time": 10,
        "cook_time": 75,
        "instructions": """1. Cut pork belly into 1.5-inch pieces. Sear in a heavy pot until golden on all sides.
2. Combine fish sauce, soy sauce, garlic, shallot, and black pepper. Add to pork.
3. Pour coconut water or plain water to half-cover. Add hard-boiled eggs.
4. Bring to a boil, then reduce heat. Simmer uncovered 60–75 min, turning occasionally, until sauce is thick and sticky.
5. The liquid should reduce to a rich glaze. Adjust seasoning.
6. Serve garnished with scallions.""",
        "ingredients": [
            {"name": "Pork belly", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Eggs, hard-boiled", "quantity": 2, "unit": "whole", "category": "Dairy & Eggs"},
            {"name": "Fish sauce", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Soy sauce", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Shallot", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Coconut water or water", "quantity": 1.5, "unit": "cups", "category": "Pantry"},
            {"name": "Scallions", "quantity": 2, "unit": "whole", "category": "Produce"},
        ]
    },

    # ── FRENCH ───────────────────────────────────────────────────────────────
    {
        "name": "Coq au Vin",
        "cuisine": "French",
        "description": "Chicken braised in Burgundy with bacon, mushrooms, and pearl onions. The definitive French comfort dish.",
        "servings": 2,
        "calories_per_serving": 540,
        "carbs_per_serving": 12,
        "protein_per_serving": 44,
        "fat_per_serving": 28,
        "prep_time": 20,
        "cook_time": 90,
        "instructions": """1. Cook bacon in a Dutch oven until crispy. Remove; leave fat in pan.
2. Season chicken; brown on all sides in bacon fat over medium-high, 8 min. Remove.
3. Sauté mushrooms until golden, 5 min. Add onion and cook 5 min more.
4. Add garlic; cook 1 min. Add tomato paste and cook 1 min.
5. Add cognac or brandy and let it reduce 1 min. Add wine and broth.
6. Return chicken and bacon. Add thyme and bay leaf. Simmer covered 45 min until chicken is very tender.
7. Uncover the last 15 min to thicken the sauce. Check seasoning.""",
        "ingredients": [
            {"name": "Chicken thighs, bone-in", "quantity": 4, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Bacon lardons", "quantity": 4, "unit": "oz", "category": "Meat & Poultry"},
            {"name": "Red Burgundy wine", "quantity": 2, "unit": "cups", "category": "Pantry"},
            {"name": "Chicken broth", "quantity": 1, "unit": "cup", "category": "Pantry"},
            {"name": "Cremini mushrooms", "quantity": 8, "unit": "oz", "category": "Produce"},
            {"name": "Pearl onions", "quantity": 1, "unit": "cup", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Tomato paste", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Cognac or brandy", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Fresh thyme", "quantity": 4, "unit": "sprigs", "category": "Produce"},
            {"name": "Bay leaves", "quantity": 2, "unit": "whole", "category": "Spices & Herbs"},
            {"name": "Butter", "quantity": 2, "unit": "tbsp", "category": "Dairy & Eggs"},
        ]
    },
    {
        "name": "Duck Confit",
        "cuisine": "French",
        "description": "Duck legs slow-cooked in their own fat until silky and tender, then crisped in a screaming hot pan.",
        "servings": 2,
        "calories_per_serving": 640,
        "carbs_per_serving": 2,
        "protein_per_serving": 42,
        "fat_per_serving": 50,
        "prep_time": 15,
        "cook_time": 180,
        "instructions": """1. Rub duck legs with salt, garlic, thyme, rosemary, and pepper. Refrigerate uncured at least 2 hours.
2. Place in a baking dish; cover with duck fat (or olive oil as substitute). The legs should be submerged.
3. Cook at 250°F for 2.5–3 hours until meat is very tender and pulls easily from the bone.
4. Remove legs. Reserve the fat for future confit or roasting potatoes.
5. Heat a heavy skillet to high. Sear duck legs skin-side down 5–6 min until skin is shatteringly crispy.
6. Rest briefly and serve with wilted greens or celery root purée.""",
        "ingredients": [
            {"name": "Duck legs", "quantity": 2, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Duck fat (or olive oil)", "quantity": 2, "unit": "cups", "category": "Pantry"},
            {"name": "Coarse sea salt", "quantity": 2, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Fresh thyme", "quantity": 4, "unit": "sprigs", "category": "Produce"},
            {"name": "Fresh rosemary", "quantity": 2, "unit": "sprigs", "category": "Produce"},
            {"name": "Black pepper", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
        ]
    },
    {
        "name": "Steak au Poivre",
        "cuisine": "French",
        "description": "Pepper-crusted steak with a flambéed cognac-cream pan sauce. Bistro drama on your own stovetop.",
        "servings": 2,
        "calories_per_serving": 580,
        "carbs_per_serving": 4,
        "protein_per_serving": 46,
        "fat_per_serving": 38,
        "prep_time": 10,
        "cook_time": 15,
        "instructions": """1. Crack peppercorns coarsely with a mortar or rolling pin. Press firmly onto both sides of steaks.
2. Season with salt. Heat 1 tbsp butter and oil in a heavy skillet over high heat.
3. Cook steaks to desired doneness (3–4 min per side for medium-rare). Rest on a plate.
4. Reduce heat. Add shallot; cook 1 min. Carefully add cognac and tip the pan to flambé.
5. When flames die out, add cream and thyme. Simmer until sauce coats a spoon, 2–3 min.
6. Season sauce. Pour over steaks and serve immediately.""",
        "ingredients": [
            {"name": "Ribeye or NY strip steaks", "quantity": 2, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Black peppercorns", "quantity": 2, "unit": "tbsp", "category": "Spices & Herbs"},
            {"name": "Cognac or brandy", "quantity": 0.25, "unit": "cup", "category": "Pantry"},
            {"name": "Heavy cream", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Shallot", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Fresh thyme", "quantity": 2, "unit": "sprigs", "category": "Produce"},
            {"name": "Butter", "quantity": 2, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Olive oil", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Bouillabaisse",
        "cuisine": "French",
        "description": "Provençal saffron-scented seafood stew with fennel and tomatoes. A taste of Marseille in a bowl.",
        "servings": 2,
        "calories_per_serving": 380,
        "carbs_per_serving": 14,
        "protein_per_serving": 34,
        "fat_per_serving": 18,
        "prep_time": 20,
        "cook_time": 30,
        "instructions": """1. Heat olive oil in a wide pot. Sauté fennel and onion until softened, 8 min.
2. Add garlic, orange zest, saffron, and thyme; cook 1 min.
3. Add wine, tomatoes, and broth; bring to a boil. Simmer 15 min.
4. Add firm fish first; cook 3 min. Add shrimp and mussels; cover and cook 5 min until mussels open.
5. Discard any unopened mussels. Season and ladle into warm bowls.
6. Serve with garlic aioli on the side (optional).""",
        "ingredients": [
            {"name": "Mixed firm white fish (cod, halibut)", "quantity": 0.75, "unit": "lb", "category": "Seafood"},
            {"name": "Large shrimp, peeled", "quantity": 0.5, "unit": "lb", "category": "Seafood"},
            {"name": "Mussels, cleaned", "quantity": 0.5, "unit": "lb", "category": "Seafood"},
            {"name": "Fennel bulb", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Diced tomatoes (canned)", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Fish or seafood broth", "quantity": 2, "unit": "cups", "category": "Pantry"},
            {"name": "Dry white wine", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Saffron threads", "quantity": 0.25, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Orange zest", "quantity": 1, "unit": "tsp", "category": "Produce"},
            {"name": "Fresh thyme", "quantity": 3, "unit": "sprigs", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Poulet Basquaise",
        "cuisine": "French",
        "description": "Braised chicken with sweet peppers, tomatoes, and olives from the Basque country. Vivid and rustic.",
        "servings": 2,
        "calories_per_serving": 420,
        "carbs_per_serving": 14,
        "protein_per_serving": 40,
        "fat_per_serving": 20,
        "prep_time": 15,
        "cook_time": 50,
        "instructions": """1. Season chicken thighs. Brown skin-side down in olive oil over medium-high, 5 min. Flip, brown 3 min more. Remove.
2. In same pan, sauté bell peppers and onion until softened, 8 min. Add garlic; cook 1 min.
3. Add smoked paprika and thyme; stir 30 seconds. Add wine; deglaze.
4. Add tomatoes and bring to a simmer. Nestle chicken skin-side up in the sauce.
5. Cook partially covered 35–40 min until chicken is cooked through.
6. Stir in olives and fresh basil. Adjust seasoning.""",
        "ingredients": [
            {"name": "Chicken thighs, bone-in", "quantity": 4, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Red bell pepper", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Green bell pepper", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Onion", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 4, "unit": "cloves", "category": "Produce"},
            {"name": "Crushed tomatoes", "quantity": 14, "unit": "oz", "category": "Pantry"},
            {"name": "Dry white wine", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Smoked paprika", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Fresh thyme", "quantity": 3, "unit": "sprigs", "category": "Produce"},
            {"name": "Picholine or green olives", "quantity": 0.25, "unit": "cup", "category": "Pantry"},
            {"name": "Fresh basil", "quantity": 0.25, "unit": "cup", "category": "Produce"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Sole Meunière",
        "cuisine": "French",
        "description": "Delicate sole fillets dredged in flour and finished with brown butter and lemon. Simplicity perfected.",
        "servings": 2,
        "calories_per_serving": 340,
        "carbs_per_serving": 6,
        "protein_per_serving": 36,
        "fat_per_serving": 18,
        "prep_time": 5,
        "cook_time": 10,
        "instructions": """1. Pat sole fillets dry. Season with salt and white pepper; dust lightly with flour.
2. Melt 2 tbsp butter in a large skillet over medium-high heat until foaming.
3. Cook sole 2–3 min per side until golden. Remove to warm plates.
4. Wipe pan; add remaining butter and cook over medium until nut-brown (beurre noisette).
5. Off heat, add lemon juice — it will sizzle dramatically.
6. Pour brown butter over fish. Garnish with capers (optional) and fresh parsley.""",
        "ingredients": [
            {"name": "Sole or flounder fillets", "quantity": 2, "unit": "whole", "category": "Seafood"},
            {"name": "Butter", "quantity": 4, "unit": "tbsp", "category": "Dairy & Eggs"},
            {"name": "Lemon", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Fresh flat-leaf parsley", "quantity": 2, "unit": "tbsp", "category": "Produce"},
            {"name": "All-purpose flour", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Capers", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
        ]
    },
    {
        "name": "Salade Niçoise",
        "cuisine": "French",
        "description": "The iconic Riviera salad — tuna, eggs, haricots verts, olives, and anchovies in a bold Dijon vinaigrette.",
        "servings": 2,
        "calories_per_serving": 440,
        "carbs_per_serving": 12,
        "protein_per_serving": 38,
        "fat_per_serving": 26,
        "prep_time": 20,
        "cook_time": 15,
        "instructions": """1. Cook eggs to a firm-but-jammy soft boil (8 min from cold start). Cool and peel.
2. Blanch haricots verts in boiling salted water 3 min; plunge into ice water to stay bright green.
3. Whisk together olive oil, red wine vinegar, Dijon, garlic, salt, and pepper for the vinaigrette.
4. Arrange greens on a platter. Top with tuna (broken into chunks), halved eggs, green beans, tomatoes, olives, and anchovies.
5. Drizzle generously with vinaigrette and serve immediately.""",
        "ingredients": [
            {"name": "Tuna in olive oil (canned)", "quantity": 10, "unit": "oz", "category": "Seafood"},
            {"name": "Eggs", "quantity": 4, "unit": "whole", "category": "Dairy & Eggs"},
            {"name": "Haricots verts (thin green beans)", "quantity": 6, "unit": "oz", "category": "Produce"},
            {"name": "Cherry tomatoes", "quantity": 1, "unit": "cup", "category": "Produce"},
            {"name": "Kalamata olives", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Anchovy fillets", "quantity": 4, "unit": "whole", "category": "Seafood"},
            {"name": "Mixed salad greens", "quantity": 4, "unit": "cups", "category": "Produce"},
            {"name": "Olive oil", "quantity": 4, "unit": "tbsp", "category": "Pantry"},
            {"name": "Red wine vinegar", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Dijon mustard", "quantity": 1, "unit": "tsp", "category": "Pantry"},
            {"name": "Garlic cloves", "quantity": 1, "unit": "cloves", "category": "Produce"},
        ]
    },

    # ── SPANISH (filed under Italian) ────────────────────────────────────────
    {
        "name": "Pollo al Ajillo",
        "cuisine": "Italian",
        "description": "Spanish garlic chicken — golden pieces braised with a forest of garlic, dry sherry, and thyme until the sauce becomes sticky and deeply savory.",
        "servings": 2,
        "calories_per_serving": 460,
        "carbs_per_serving": 6,
        "protein_per_serving": 44,
        "fat_per_serving": 26,
        "prep_time": 10,
        "cook_time": 35,
        "status": "candidate",
        "instructions": """1. Season chicken pieces with salt and pepper.
2. Heat olive oil in a wide skillet over medium-high. Sear chicken skin-side down until deep golden, 7 min. Flip, cook 3 min more. Remove.
3. Add garlic to the fat; cook over medium until golden and fragrant, 3 min.
4. Add sherry; let it bubble and reduce by half, scraping up the browned bits.
5. Return chicken and add thyme and bay leaf. Cover and braise on low 20 min.
6. Uncover the last 5 min to thicken the sauce. Discard bay leaf.
7. Finish with a squeeze of lemon and fresh parsley.""",
        "ingredients": [
            {"name": "Chicken thighs, bone-in", "quantity": 4, "unit": "whole", "category": "Meat & Poultry"},
            {"name": "Garlic cloves", "quantity": 12, "unit": "cloves", "category": "Produce"},
            {"name": "Dry sherry (or white wine)", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Fresh thyme", "quantity": 4, "unit": "sprigs", "category": "Produce"},
            {"name": "Bay leaf", "quantity": 1, "unit": "whole", "category": "Spices & Herbs"},
            {"name": "Lemon", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Fresh parsley", "quantity": 2, "unit": "tbsp", "category": "Produce"},
        ]
    },

    # ── LEVANTINE (filed under Greek) ─────────────────────────────────────────
    {
        "name": "Shish Tawook",
        "cuisine": "Greek",
        "description": "Lebanese marinated chicken skewers with yogurt, lemon, and warm spices — charred, juicy, and irresistible with garlic toum.",
        "servings": 2,
        "calories_per_serving": 390,
        "carbs_per_serving": 8,
        "protein_per_serving": 46,
        "fat_per_serving": 18,
        "prep_time": 15,
        "cook_time": 15,
        "status": "candidate",
        "instructions": """1. Combine yogurt, lemon juice, olive oil, garlic, tomato paste, cumin, allspice, cinnamon, paprika, and salt to form the marinade.
2. Cut chicken into 1.5-inch cubes; toss with marinade. Marinate at least 2 hours, overnight is ideal.
3. Thread chicken onto skewers. Let come to room temperature 15 min before cooking.
4. Grill or broil over high heat, turning every 2–3 min, until charred at the edges and cooked through, about 12 min total.
5. Make quick toum (garlic sauce): blend garlic, lemon juice, salt, and whisk in olive oil until emulsified.
6. Serve skewers over cucumber-tomato salad with toum on the side.""",
        "ingredients": [
            {"name": "Chicken breast, boneless", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Greek yogurt", "quantity": 0.5, "unit": "cup", "category": "Dairy & Eggs"},
            {"name": "Lemon", "quantity": 2, "unit": "whole", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 6, "unit": "cloves", "category": "Produce"},
            {"name": "Tomato paste", "quantity": 1, "unit": "tbsp", "category": "Pantry"},
            {"name": "Olive oil", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Ground cumin", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground allspice", "quantity": 0.5, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Ground cinnamon", "quantity": 0.25, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "Smoked paprika", "quantity": 1, "unit": "tsp", "category": "Spices & Herbs"},
            {"name": "English cucumber", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Cherry tomatoes", "quantity": 1, "unit": "cup", "category": "Produce"},
        ]
    },

    # ── JAPANESE (filed under Asian) ──────────────────────────────────────────
    {
        "name": "Chicken Karaage",
        "cuisine": "Asian",
        "description": "Japanese double-fried chicken thighs — juicy inside, shattering crisp outside, with a ginger-soy marinade and kewpie mayo.",
        "servings": 2,
        "calories_per_serving": 480,
        "carbs_per_serving": 8,
        "protein_per_serving": 42,
        "fat_per_serving": 28,
        "prep_time": 20,
        "cook_time": 20,
        "status": "candidate",
        "instructions": """1. Cut chicken thighs into 1.5-inch pieces. Combine soy sauce, sake, ginger, and garlic; marinate chicken 30 min minimum.
2. Remove chicken from marinade; pat dry. Toss in arrowroot powder (or potato starch) to coat lightly.
3. Heat vegetable oil to 325°F in a heavy pot. Fry chicken in batches 4 min until just cooked. Drain on a rack.
4. Raise oil to 375°F. Fry all pieces again 90 seconds until deeply golden and shatteringly crisp.
5. Drain and immediately season with a pinch of salt.
6. Serve with lemon wedges, kewpie mayo for dipping, and shredded cabbage.""",
        "ingredients": [
            {"name": "Chicken thighs, boneless skin-on", "quantity": 1.5, "unit": "lb", "category": "Meat & Poultry"},
            {"name": "Soy sauce", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Sake or dry sherry", "quantity": 2, "unit": "tbsp", "category": "Pantry"},
            {"name": "Fresh ginger", "quantity": 1, "unit": "inch", "category": "Produce"},
            {"name": "Garlic cloves", "quantity": 3, "unit": "cloves", "category": "Produce"},
            {"name": "Arrowroot or potato starch", "quantity": 0.5, "unit": "cup", "category": "Pantry"},
            {"name": "Vegetable oil (for frying)", "quantity": 3, "unit": "cups", "category": "Pantry"},
            {"name": "Lemon", "quantity": 1, "unit": "whole", "category": "Produce"},
            {"name": "Kewpie mayonnaise", "quantity": 3, "unit": "tbsp", "category": "Pantry"},
            {"name": "Green cabbage, shredded", "quantity": 1, "unit": "cup", "category": "Produce"},
        ]
    },
]