Your Oracle cafe chefs are sharing their favorite O’Yes Wellness recipes! Each contain a healthy portion of whole grains, fresh vegetables, and lean protein with a minimum amount of healthy fat these meals fit the following criteria: • Less than 650 calories • Less than 8 grams of saturated fat • At least 14 grams of protein • Less than 12 grams added sugar • Less than or equal to 5 grams per fiber
TOMATO CONFIT OMELET ingredients 1 each plum tomato 3 each egg white 2 oz asparagus 1 oz spinach ½ oz cheese, pepper jack 1 tbsp. canola oli salt and pepper to tast
directions • Poach tomato in oil, cool, and keep oil.. • Chop asparagus and spinach. • Add oil and vegetables to pan and sauté over medium-high on stove. • In a small bowl, whisk egg whites until frothy. • Reduce vegetable-oil pan heat to low and add egg to pan. Cook until set 1-2 minutes. • Add cheese to one side of egg. Using a rubber spatula, fold egg in half, cook until done. • Run a small rubber spatula around the edges of the eggs so as to release it from the pan and then slide it onto a plate. • Add salt and pepper to taste.
CHEF: THOMAS PIERUCCI
CHICKEN-AVOCADO SCRAMBLE ingredients 2 each eggs 1 ½ oz avocado 1 ½ oz tomato 1 oz white onion 2 oz chicken breast, grilled salt and pepper to taste
directions • Dice chicken, avocado, onion, and tomato. Set aside. • Heat canola oil in a medium skillet over medium-high heat. Add onion. Sauté until onions are soft and translucent. • Add eggs to skillet and scramble. • Immediately add chicken, avocado, and tomato. • Stir until eggs are fully cooked. • Add to a plate for serving. Salt and pepper to taste.
CHEF: ROBERT ENGBERSON
TURKEY-KALE OMELET ingredients 2 oz turkey sausage patty 2 each eggs, whites ½ oz white onion, diced 1 oz kale, chopped 1 tsp canola oil salt and pepper to taste
directions • Brown the sausage in a small skillet. When done, chop and set aside. • Heat oil in a medium skillet over medium-high heat. Add onion and kale. Sauté until onions are soft and translucent. • Pour egg whites into the pan, over onion-kale mixture. • Add sausage to one-half of the omelet and cook for another minute. • Fold the half without the sausage over, and let it cook for 1 minute. • Run a small rubber spatula around the edges of the eggs so as to release it from the pan and then slide it onto a plate. • Add salt and pepper to taste. Chef tip: top with a slice of avocado for extra flavor!
CHEF: ROBERT ENGBERSON
SHRIMP AND PEACH SALAD ingredients 5-6 each 2 oz 1 oz 1 oz 1 oz 2 oz
large shrimp butter lettuce asparagus jicama cucumber honey-lime dressing
2 oz 1 oz 1 oz 2 oz
peach white onion snow peas kidney bean, cooked
directions • Cook the kidney beans and set aside to cool. • Steam the snap peas al dente. • Brush honey-lime dressing and cook large shrimp until pink and slight opaque. If preferred, you can peel and devein shrimp before or after, or serve as is. Set aside. • Julienne the jicama and cucumber. Shave the onion. Set aside. • Cut the peach into cubes. Leaving the skin on is a preference.. • In a medium bowl, add all ingredients and toss with the honey-lime dressing. Serve. Chef tip: Kidney beans can be cooked beforehand
CHEF: ELOY ALEMAN
MOROCCAN KAMUT SALAD ingredients 3 oz 4 tbsp 2 ½ oz 1 oz 3 tsp ½ cup
chicken breast, grilled kamut wheat carrot golden raisins walnuts, shelled & toasted water
3 tsp 1 ½ tsp ¼ tsp ¼ tsp ¼ tsp
lemon juice canola oil honey cinnamon, ground cumin, ground
directions • Cooking kamut in the water until soft, approximately 1 hour. Drain any excess water and set aside. • Shred carrots and roughly chop walnuts. Set aside. • In a bowl, emulsify lemon juice, oil, honey, cinnamon, and cumin to create a dressing. Add kamut, carrots, and walnuts. Toss all and add to a plate. • Slice grilled chicken. Add to top of salad. Chef tip: the kamut can soak overnight to cut down on the cooking time. Or you can make ahead of time and refrigerate until needed.
CHEF: ROBERT ENGBERSON
CEVICHE ingredients 4 oz 1 ¼ oz ¼ cup 1 oz ¼ oz
cod avocado lime juice white onion jalapeno pepper, pickled
½ oz 1/8 oz 1 tsp 1 oz 1/8 tsp
radish cilantro extra virgin olive oil butter lettuce sea salt
directions • Wash all vegetables. Set aside. • Rinse and pat dry fish. Dice then add to mixing bowl. Pour in lime juice and marinate for 4 hours. • Dice onion, jalapeno, and avocado. Add to fish-lime mixture. Add oil and salt. Mix and marinate for an additional hour. • Dice radish and chop cilantro. Add to bowl and mix. • Pull butter lettuce leaves and place on plate. Scoop ceviche on top and serve. Chef tip: tomatoes can also be added.
CHEF: ROBERT ENGBERSON
CHICKEN QUINOA BOWL ingredients 4 oz chicken breast, grilled ½ cup quinoa 4 oz squash, butternut 1 tsp canola oil salt to taste
2 oz 2 oz 1 cup
dried cranberries white onion, julienne water
directions • Preheat oven to 400 degrees. • Peel butternut squash and cut into 1-inch chunks. Toss in ½ the oil and a pinch of salt. Place on a sheet pan in one layer and roast for 20 minutes, until tender, turning once. • Bring quinoa and water to a boil over medium-high heat, then lower the heat to a simmer. Once the quinoa has completely absorbed the water, fluff with a fork and remove from heat. • Caramelize onions with the balance of the oil on low heat for approximately 15 minutes. • In a bowl, mix the quinoa, squash, onions, and cranberries. Top with grilled chicken and serve.
CHEF: CHELSEA HOLMES
SHRIMP AND COUSCOUS ingredients 5-6 each 3 oz 2 oz 2 oz 1 oz 1 each
large shrimp, cooked butter lettuce radish tomato olives, green and pitted lemon wedge
1 oz red bell pepper 1 tsp lemon juice 1 tsp extra virgin olive oil 1/3 cup couscous, cooked salt and pepper to taste
directions • Peel and devein shrimp. • Wash and pat dry vegetables. • Chop lettuce. Julienne red pepper and radish. Dice olives. • In a small bowl, add and mix vegetables. Add couscous, lemon juice, and olive oil. Toss and season to taste. • Plate salad-couscous and top with shrimp. • Garnish with lemon wedge.
CHEF: THOMAS PIERUCCI
HONEY-SOY SALMON ingredients 4 oz 2 oz 3 oz 1 tbsp 5 tbsp 1 ½ tsp 2/3 cup
salmon filet 1 each lime wedge scallion, chopped 1 tbsp lime juice cilantro, chopped 1 ½ tsp soy sauce, low sodium fresh ginger 1 tsp sesame seeds extra virgin olive oil salt and pepper to taste honey edamame, shelled and cooked
directions • Preheat pan or broiler to medium-high. • In a bowl, mix cilantro, scallions, 4 tablespoons oil, and half the ginger. Season with salt and pepper. • Cut slits into the length of the salmon skin and stuff the slits with the herb mixture. Season with salt and pepper. • In another bowl, mix lime juice, soy, and honey until smooth. Place salmon on pan or grill, skin side up. Cook until well marked, 3 to 4 minutes.. Turn the salmon over and continue to cook, brushing the tops with the honey sauce, until fish is cooked, an additional 3-4 minutes. Transfer to a plate to hold. • Preheat sauté pan. Add balance of olive oil, ginger, garlic, and edamame. Cook for one minute and deglaze pan with residual soy-honey sauce. • Plate beans and place cooked salmon on the beans. Garnish with a sprinkle of sesame seeds and lime wedge.
CHEF: RANDY SARBAUGH
SALMON AND QUINOA ingredients 4 oz salmon filet ¾ oz lettuce, arugula 1 oz spinach 1 ½ oz avocado ¼ cup quinoa ½ oz radish salt and pepper to taste
¼ oz 2 ¼ tsp ½ tsp 1 tbsp 1 tbsp
red onion walnuts, chopped lime juice extra virgin olive oil lemon- verbena dressing
directions • Cook quinoa and chill. • Rinse salmon, pat dry then salt and pepper. Heat oil in pan on mediumhigh, cook salmon 5-6 minutes on each side. • Wash and spin dry arugula and spinach. • Toast walnuts. • Slice radishes. • Dice avocado, mince red onion. Add to small bowl and mix with lime juice. • In another bowl, toss quinoa with arugula and radishes in lemon-verbena dressing. • Plate quinoa-arugula, garnish with toasted walnuts. Add salmon to plate and top with avocado relish.
CHEF: STEVEN LUCAS
HONEY-LIME DRESSING ingredients 1 tsp 1 ¼ tbsp 1/8 oz 1 ¼ oz 1/8 oz 1 each 1/8 tsp
honey lime juice cilantro extra virgin olive oil jalapeno pepper garlic clove, peeled and minced kosher salt
directions • Wash all vegetables. Set aside • Finely chop cilantro and jalapeno pepper. Set aside. • Peel and mince garlic. Set aside. • In a bowl, whisk together lime juice, honey, and salt. Add oil; whisk until thoroughly blended. • Add cilantro, jalapeno, and garlic. Mix well and toss in salad or refrigerate. Chef tip: If not using immediately, whisk again before using.
CHEF: ELROY ALEMAN
LEMON VERBENA DRESSING ingredients 1 each large egg yolk, room temperature 1 tsp water 2 tsp yellow mustard ¼ cup extra virgin olive oil 1 ½ - 2 tbsp lemon verbena, cut in chiffonade ½ each juice from 1 lemon salt and pepper to taste
directions • In a stainless bowl, combine the egg yolk and water. Whisk to combine. • Add oil in a slow, steady stream until the dressing is emulsified and thick enough to coat the back of a spoon. • Add half of the verbena and lemon juice. • Season with salt and pepper. • Season with salt and pepper. Add balance of lemon verbena. • Set aside for 10 minutes to let flavors combine. Chef tip: dressing can be made ahead and last up to a week if refrigerated.
CHEF: RANDY SARBAUGH
Braise By its very nature a braise is easygoing. Brown some meat or aromatic vegetables in fat, add a small amount of liquid (don’t immerse everything), then let it simmer into a state of deep flavor and succulent tenderness. It’ll hang out until you’re ready to eat, and even taste better in a day or two.
Brine It’s the secret to the perfect Thanksgiving turkey, and the juicy chicken of your dreams. You can do it to shrimp, and even to beans. It’s brining, and it’s in home kitchens to stay. A simple soak in a salty solution before cooking can transform meat, and more, into a spectacular meal.
Brunoise Mastering the brunoise will make any cook look like a culinary rockstar! This classic knife skill requires precision to cut vegetables into ⅛-inch cubes, but the resulting vegetable confetti is an elegant garnish and proof of some formidable kitchen prowess.
Caramelize Caramelizing coaxes a symphony of complex flavors out of vegetables such as onions, parsnips or butternut squash. A little bit of patience is key: Slow cooking with low heat transforms sharp flavors into complex sweetness, revealing surprising depth.
Chiffonade Create delicate ribbons of leafy vegetables or herbs with this easy-to-master knife skill. Stack the leaves, roll them into a cylinder, then slice thinly crosswise for an elegant, eye-catching garnish for pasta, salad, or soup.
Deglaze Deglazing rescues flavorful browned bits from the bottom of a pan, preventing a tragic loss of deliciousness into the dishwater. A quick splash of wine, stock, or even water into a hot pan after searing or sautéing dissolves tasty particles into the liquid, which can then be used as a tastebud-tingling addition to a sauce or gravy.
Demi-glace Demi-glace, a glossy, deep brown sauce that’s almost the color of chocolate is —and we don’t think this is an overstatement —a magical meaty elixir. While it takes some time to make, it’s worth the wait. It’s the base for most of the savory European-style brown sauces, but a mere tablespoon will enrich anything from a soup to a stir-fry with mouthwatering flavor.
Emulsion Emulsions seem like magic. Through the energy of whisking, two liquids that don’t normally mix —like oil and water —are unified. One liquid breaks into miniscule droplets that are suspended like a galaxy of stars in the other liquid, and a beautiful sauce is born.
NOTES
LOOKING FOR INSPIRATION IN YOUR HOME KITCHEN? Visit the Wellness section of Cafebonappetit.com for Bon Appetit dietitian-approved recipes that will fuel your day in a delicious way.