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TABLE OF CONTENTS • Dark Chocolate Ancho Popcorn • Green Tea Salmon with Asian Garden Salad • Dill Yogurt Dip • Goulash Soup • Grilled Salmon with Vegetable and Navy Beans • Pumpkin Soup • Quinoa Mushroom Burger with Yogurt Sauce • Sweet Potato Carbonara with Spinach and Mushrooms • Carrot Applesauce Muffin • Pipian Verde • Pozole Verde • Granola Bar with Walnuts, Dried Fruit, and Flax • Green Beans with Tomato Basil Walnut Salsa • Herb Roasted Salmon with Muhammara and Walnuts • Chocolate Chip Bites with Peanut Butter, Flax, and Oats • Potato Hash • Quinoa and Couscous Salad with Roasted Tomatoes • Steamed Trout with Ginger, Lemon Grass, and Shiitake Broth
• Lebanese Tabbouleh • Mirlington Squash Hash • Asparagus and Mushroom Salad with Walnuts and Lemon Thyme Dressing • Barley, Bean, Mango, and Pepita Salad with Cilantro Yogurt Dressing • Carrot Jalapeño Salad • Chili-Glazed Salmon with Orange Salsa • Coffee Coconut Simmered Plantains • Honey Mustard Pork Loin with Maple Glazed Onions • Mole Chicken Lettuce Wrap with Jicama Slaw • Traditional Cheese Tortilla • Buffalo Roasted Cauliflower • Cauliflower Steak with Almond Romesco Sauce • Lentil-Pecan Stuffed Portobello Mushrooms • Chickpea Tagine with Cinnamon, Cumin, and Carrots • Meatless Quinoa Bowl with Tzatziki Sauce • Arugula Parmesan Salad • Green Machine Salad • Mediterranean Salad with Grilled Lemon Chicken • Spring Greens, Sausage, and Mushroom Omelet
• • • • • • • • • • • • • • • • • • • • • • •
Thai Spinach Salad with Couscous and Pineapple Arugula Salad with Fennel, Salmon, and Grapefruit Chili Dusted Mango, Cucumber, Pineapple, and Watermelon Marinated Salmon, Vegetables, and Coconut Rice Creamy Strawberry Overnight Oat Parfait Tuscan Vegetables with Chicken and Cucumber Fattoush Cream of Zucchini Soup Banana Energy Bar with Pecans Balsamic Grilled Chicken Grapefruit Avocado Salad Shaved Fennel Salad with Oranges, Carrots, and Pine Nuts Chicken Kabobs with Mint, Oregano, and Garlic Seared Salmon with Fruit and Avocado Salsa Pickled Cucumbers with Mint Chicken & Egg Tomyam Tortilla Wrap Broccoli Sesame Oat Noodles Poppyseed Chicken Salad with Almonds Vegetables in Coconut Cashew Sauce Asian Cucumber Salad with Peanuts Grilled Tuna Salad with Honey-Paprika Dressing Chipotle-Lime Mixed Nuts Baked Falafel with Greek Salad, Tabbouleh, and Feta Blueberry-Ginger Muffin Tops Grilled Chicken with Blueberry-Apple Salsa
• Blueberry, Pineapple, and Mint Couscous Salad • Multigrain Quinoa Pancakes with Blueberry Syrup • Salmon Garden Veggie Bowl with Red Pepper Sauce • Fall Salad with Apple, Pear, Jicama, and Pumpkin Seeds • Fruit Skewers with Yogurt Dipping Sauce • Gingered Snow Peas • Honey Mustard Glazed Salmon • Minted Lentil Salad with Feta • Steamed Carrots and Turnips • Roasted Acorn Squash • Tomato-Basil Mushroom Spaghetti Squash • Spice-Rubbed Tofu with Tabbouleh and Broccoli • Zucchini Cake with Arugula Tomato Salad • Cilantro-Lime Chicken with Butternut Squash Fries and Balsamic Brussels Sprouts • Couscous with Farro, Brussels Sprouts, and Cranberries • Red Quinoa Fruit Salad • Sweet Potato Honey Pecan Barley Salad
DARK CHOCOLATE ANCHO POPCORN
Dark Chocolate Ancho Popcorn Gluten-free Serves 3 67 calories, 2g protein, 7g carbs, 2g fiber, 4g fat Ingredients
Instructions
• • • • • •
1. In a large pan, add the oil. Heat the pan over medium high heat. When the oil is hot, add the corn kernels and cover pan with lid. Shake the pan to get all the kernels to pop.
1⁄ 3 cup plus 2 teaspoons unpopped popcorn 1 tablespoon plus 1½ teaspoon canola oil ¼ teaspoon kosher salt 1½ teaspoon ground ancho chili pepper 1 teaspoon sea salt 2 tablespoons bittersweet chocolate chips
2. Place the hot popcorn in a bowl and add the salt. Toss well to combine. 3. If the chocolate chips are too large, chop them into smaller pieces before tossing. In a large bowl, toss warm popcorn with the ancho chili powder, sea salt, and chocolate chips until coated evenly.
Source: The Intel Ingredients Team
GREEN TEA SALMON WITH ASIAN GARDEN SALAD
Green Tea Poached Salmon Dairy-free, Gluten-free Serves 6, 4 ounces each Entire Recipe: 506 calories, 30g protein, 34g carbs, 6g fiber, 28g fat Ingredients
Instructions
• • • • •
1. Add hot water, green tea, ginger, and lemongrass in a pot and boil to infuse the tea bag to allow the flavor to develop.
1½ pounds wild salmon loin, cut into 4 ounce portions 1⁄ 3 cup plus 2 teaspoons fresh lemongrass 3 green tea bags 3 tablespoons minced fresh ginger root 1 quart plus ½ cup water
Source: The Intel Ingredients Team
2. Place salmon in a pan and cover with brewed green tea. Cover with foil and bake until opaque in the center and starting to flake, about 15 to 25 minutes or until internal temperature of 145⁰F is reached.
Fried Wonton Strips Dairy-free, Vegan Serves 6, 2 tablespoons each Entire Recipe: 506 calories, 30g protein, 34g carbs, 6g fiber, 28g fat Ingredients
Instructions
• 3 ounce wonton wrappers • ¾ teaspoon kosher salt
1. Cut wonton skin squares in half. In the opposite direction, cut the halves into ¼” strips. Repeat with as many wonton skins as you plan to fry. 2. Place about 1⁄ 3 to 1 package of wonton wrappers into a fry basket. Place a second fry basket on top of the first, nesting inside so the wontons don’t float during cooking. 3. Lower basket into 350⁰F fryer. Shake the basket gently to separate the strips as they cook. When strips are pale golden color, remove the top fryer and shake off the excess oil. Color may seem pale but the strips will carry over and continue to brown when removed from oil. 4. Place on pan lined with paper towels to absorb the excess oil. Season with salt. Store in in airtight container to maintain crispness.
Source: The Intel Ingredients Team
Asian Garden Salad Dairy-free, Gluten-free, Vegan Serves 6 Entire Recipe: 506 calories, 30g protein, 34g carbs, 6g fiber, 28g fat Ingredients
Instructions
• • • • • • •
1. Place broccoli for 1-2 minutes in boiling water to blanch and immediately place in ice bath to stop cooking. Drain and dry for assembly.
6 ounces broccoli florets 1½ cup shelled edamame 6 ounces peeled and julienned cucumber 1½ cup arugula 3 quarts shredded romaine lettuce 6 ounces julienned carrots 1½ cups sesame dressing of your choice
Source: The Intel Ingredients Team
2. Combine ¼ cup arugula, 2 cups romaine, ¼ cup edamame, 1 ounce cucumber, 1 ounce carrots, and 1 ounce broccoli, and 2 fluid ounces dressing. Top with ½ ounce wonton strips and 4 ounces salmon.
DILL YOGURT DIP
Dill Yogurt Dip Gluten-free Serves 8, 2 ounces each 35 calories, 6g protein, 2g carbs, <1g fiber, <1g fat Ingredients
Instructions
• 1 teaspoon celery seed • 1 tablespoon plus 1 teaspoon chopped fresh dill weed • 1 pound fat free greek yogurt
1. Combine the celery seed and dill with the yogurt. Mix well. For best results, refrigerate for 30 minutes prior to serving.
Source: The Intel Ingredients Team
GOULASH SOUP
Goulash Soup Dairy-free, Gluten-free, Local Serves 4 Approximately 468 calories, 41g protein, 43g carbs, 7g fiber, 15g fat Ingredients
Instructions
• • • • • • • • • • •
1. Heat the oil in a large pot. Brown the meat in two batches to ensure even cooking. Return all meat to the pot and add the onions and garlic.
1 pound (450 grams) stewing beef, cut into ¾” cubes 2 tablespoons olive or canola oil 2 coarsely diced onions 1 crushed garlic clove 1½ cups tomato juice 1 cup beef broth (substitute with 1 cup red wine) 1 teaspoon kosher salt 1 tablespoon sweet Hungarian paprika 2-3 potatoes, cut into 1” cubes 3 bell peppers, cut into 1” pieces Salt, pepper, and hot Hungarian paprika to taste
2. Continue to cook on high for several minutes, stirring often. 3. Add tomato juice, beef broth, salt and paprika. 4. Bring to a boil, cover, and reduce heat to a simmer. Cook for about 40 minutes. 5. Add potatoes and peppers. Cook for 15 more minutes or until the potatoes are tender. 6. Season with additional salt, pepper, and hot Hungarian paprika, if desired.
Source: Joanna Klejnow
GRILLED SALMON AND VEGETABLES WITH NAVY BEANS
Olive-Caper Vinaigrette Dairy-free, Gluten-free, Vegan Serves 6, 1 ounce each Entire Recipe: 473 calories, 31g protein, 30g carbs, 11g fiber, 26g fat Ingredients
Instructions
• • • • • • • • •
1. Rinse olives and capers and drain well.
1 ounce pitted and chopped green olives 1 ounce pitted and chopped Kalamata olives 1½ teaspoon drained capers ¼ teaspoon peeled fresh garlic cloves 1 tablespoon balsamic vinegar 1 tablespoon red wine ¾ teaspoon dark brown sugar ⅛ teaspoon ground black pepper 1⁄ 3 cup plus 2 teaspoons extra virgin olive oil
Source: The Intel Ingredients Team
2. Add olives and capers to blender or food processor and pulse until coarse purée is formed. 3. Add garlic, wine, vinegar, pepper, and sugar to blender and resume blending on high. Slowly add oil to emulsify. Combine with olive and caper purée.
Grilled Salmon Dairy-free, Gluten-free Serves 6 Entire Recipe: 473 calories, 31g protein, 30g carbs, 11g fiber, 26g fat Ingredients
Instructions
• • • •
1. Season fish with salt and pepper and brush with olive oil.
1½ pounds wild salmon loin, cut into 4 ounce portions ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 1½ teaspoon canola oil
Source: The Intel Ingredients Team
2. Grill to internal temperate of 145⁰F. 3. Plate with dressing, beans, and vegetables.
Roasted Vegetables Dairy-free, Gluten-free, Vegan Serves 6, 1 cup each Entire Recipe: 473 calories, 31g protein, 30g carbs, 11g fiber, 26g fat Ingredients
Instructions
• • • • • • • • • •
1. Toss vegetables in oil with salt and pepper.
4 ounces red onions cut into 1” cubes 4 ounces cubed green peppers 4 ounces cubed red peppers 4 ounces cubed zucchini squash 4 ounces cubed yellow squash 8 ounces halved button mushrooms 4 ounces cubed eggplant ½ teaspoon kosher salt ¼ teaspoon ground black pepper 2 tablespoons canola oil
Source: The Intel Ingredients Team
2. Roast in 375⁰F oven until browned.
White Beans Dairy-free, Gluten-free, Vegan Serves 6, ½ cup each Entire Recipe: 473 calories, 31g protein, 30g carbs, 11g fiber, 26g fat Ingredients
Instructions
• • • •
1. Place beans, garlic, bay leaves, and water in a large pot to cook. Bring to a boil.
7¾ ounce dry navy beans <⅛ ounce peeled fresh garlic cloves ½ whole bay leaf 1 quart plus ¾ cup plus 1 tablespoon water
Source: The Intel Ingredients Team
2. Simmer over moderate heat for 2 hour or until beans are soft. Drain well.
PUMPKIN SOUP
Pumpkin Soup Dairy-free, Gluten-free, Local, Vegan Serves 4 Approximately 220 calories, 4g protein, 28g carbs, 4g fiber, 12g fat Ingredients
Instructions
• • • • • • • •
1. De-seed and roughly chop the pumpkin, peel and chop the shallots, then peel and finely grate the ginger. Finely chop the herbs.
1 kilogram pumpkin 2 shallots 75 grams ginger 1 liter vegetable stock 125 milliliters coconut milk, plus extra to serve 1/2 tablespoon chili powder 1 tablespoon extra virgin olive oil A few sprigs of fresh herbs like chives or mint
2. Place the pumpkin, shallots, ginger, and some oil in a large saucepan and sauté until soft. 3. Add the stock, coconut milk, and chili powder. Season, then bring to a boil and simmer for 40 minutes. 4. Purée in food processor, then serve with fresh herbs, lime juice, and a splash of coconut milk.
Source: Joanna Klejnow
QUINOA MUSHROOM BURGER WITH YOGURT SAUCE
Quinoa Burger Patty Dairy-free Serves 6 sandwiches Per burger with sauce: 340 calories, 15g protein, 53g carbs, 10g fiber, 10g fat Ingredients
Instructions
• • • • • • • • • • • • • • • • • •
1. Rinse quinoa. Bring water to boil and stir in quinoa. Simmer 12-15 minutes or until all water is absorbed.
2 sliced portobello mushroom caps 1 cup canned black beans, drained and rinsed ¼ cup chopped green onions ¼ cup canned roasted red peppers, drained and diced ¼ cup crumbled feta 1 teaspoon minced fresh oregano ½ teaspoon ground cumin ½ teaspoon chili powder 1½ teaspoon Worcestershire Sauce 1½ beaten eggs ½ cup plus 2 tablespoons all purpose flour ½ cup panko bread crumbs 2 tablespoons canola oil 6 100% whole wheat sandwich thins 6 individual lettuce leaves 12 slices roma tomatoes, ¼” thick 2¼ cup dry red quinoa ½ cup plus 1 tablespoon plus ½ teaspoon water
Source: The Intel Ingredients Team
2. Add mushrooms to food processor in small batches to coarsely chop, then place pieces in a large bowl. Add drained black beans to food processor and pulse shortly, scraping beans down to ensure even chop. Remove ¼ of beans from food processor and combine with chopped mushrooms. 3. Purée remaining beans until smooth paste is acheived. Whisk in eggs and flour. Remove bean mixture from processor and add to the bowl with mushrooms, red peppers, feta, oregano, cumin, chili powder and Worcestershire. 4. Stir well to combine and portion into 4 ounce balls. Press into 1” patties and let cool for an hour on parchment paper. 5. Place panko bread crumbs on a plate and coat patties on both sides. Add oil to griddle and cook patties 3-5 minutes each side. Plate with lettuce, tomato, and yogurt sauce on bread thin.
Yogurt Sauce Gluten-free Serves 6, 2 ounces each Per burger with sauce: 340 calories, 15g protein, 53g carbs, 10g fiber, 10g fat Ingredients
Instructions
• • • • • •
1. Combine all ingredients and distribute evenly on six quinoa burgers.
½ cup low-fat plain yogurt ½ teaspoon fresh lemon juice ¼ teaspoon finely grated lemon zest ¼ teaspoon minced fresh garlic cloves 1½ teaspoon chopped fresh mint <⅛ teaspoon sea salt
Source: The Intel Ingredients Team
SWEET POTATO CARBONARA WITH SPINACH AND MUSHROOMS
Sweet Potato Carbonara with Spinach and Mushrooms Gluten-free Serves 10 312 calories, 15g protein, 38g carbs, 6g fiber, 12g fat Ingredients
Instructions
• • • • • • • • •
1. Put a large pot of water on to boil.
½ teaspoon kosher salt ½ teaspoon ground black pepper 4 pounds peeled sweet potatoes 6 large eggs, beaten 2 tablespoons extra virgin olive oil 6 pieces uncooked sliced bacon 1 pound sliced button mushroom caps 4 minced garlic cloves 10 ounces baby spinach
Source: The Intel Ingredients Team
2. Using a spiralizer or julienne vegetable peeler, cut sweet potatoes into long, thin strands. You should have about 12 cups of noodles. 3. Cook the sweet potatoes in the boiling water, gently stirring once or twice, until just starting to soften but not completely tender, 90 seconds to 3 minutes. Reserve ¼ cup of the cooking water, then drain. Return noodles to the pot, off the heat. Combine eggs, parmesan, salt, pepper, and the reserved water in a bowl. 4. Heat oil in a large skillet over medium heat. Chop the bacon. Add bacon and mushrooms and cook, stirring often, until the liquid has evaporated and the mushrooms are starting to brown, 6 to 8 minutes. Add garlic and cook, stirring until fragrant, about 1 minute. Add spinach and wilt, stirring occasionally, 1 to 2 minutes. Add vegetables to the noodles and toss to combine. Top with generous grinding of pepper.
CARROT APPLESAUCE MUFFINS
Carrot Applesauce Muffins Dairy-free Serves 16 173 calories, 3g protein, 30g carbs, 2g fiber, 5g fat Ingredients
Instructions
• • • • • • • • • • • • •
1. Preheat the oven to 350F. Lightly coat a muffin tin with nonstick spray or fill with paper liners.
½ cup shredded coconut 1¼ cup all-purpose flour ¾ cup whole wheat flour ¾ cup light brown sugar 1½ teaspoon baking soda 1 teaspoon ground cardamom 1 teaspoon ground ginger ½ teaspoon salt 1½ cup grated carrots ½ cup raisins 2 eggs ¼ cup unsweetened applesauce ¼ cup canola oil
Source: The Intel Ingredients Team
2. In a bowl, combine coconut, both flours, sugar, baking soda, cardamom, ginger, cinnamon, and salt. Stir in the carrots and raisins as you mix. 3. In a separate bowl, beat eggs, add oil and applesauce, and stir until well-combined. Add to flour mixture and combine. Spoon batter evenly into muffin cups. Bake for 25 to 30 minutes.
PIPIAN VERDE
Pipian Verde Dairy-free, Gluten-free, Local Serves 6 Approximately 495 calories, 85g protein, 9g carbs, 3g fiber, 11g fat Ingredients
Instructions
• • • • • • • • • • • •
1. Cut whole chicken into eight evenly-sized pieces. Cut the onion, carrot, and celery into 1-inch pieces.
2-pound whole chicken ½ medium white onion ½ stalk celery ½ peeled carrot 2 tablespoons vegetable oil 1 pound peeled and washed tomatillos 2 serrano chiles 4 garlic cloves 1 teaspoon Mexican oregano ½ cup cilantro ¼ cup toasted pumpkin seeds 2 cups chicken stock
2. Add chicken and vegetables in a pot and cover with water. Season with salt and pepper. 3. Over medium heat, cook until chicken is done. Remove the chicken and reserve the cooking water. 4. In a large pot over medium heat, add oil, onion, garlic, serrano chiles, and tomatillos. Saute for a few minutes before adding pumpkin seeds. Stir frequently to brown the mixture without burning. 5. Place mixture in a blender and add the cilantro, oregano, chicken broth, and season with salt and pepper. 6. Place the sauce in a sauce pan, bring to a boil, and reduce to a simmer and continue to cook for 20-25 minutes. 7. Taste and adjust seasoning as needed.
Source: Eurest Guadalajara
8. Pour the sauce over the chicken and serve.
POZOLE VERDE
Pozole Verde Dairy-free, Gluten-free, Local Serves 10 Approximately 278 calories, 24g protein, 19g carbs, 4g fiber, 11g fat Ingredients
Instructions
• • • • • • • • •
1. Drain the hominy and rinse under cold water. Place the hominy in a large cooking pot.
36 ounces canned white hominy 2-pound whole chicken 3 garlic cloves 10 ounces peeled and washed tomatillos ¾ cup white onion 2 serrano chiles 1 bunch cilantro 1 ounces pumpkin seeds 6 ounces shredded cabbage
2. Quarter the whole chicken and combine with the hominy in the cooking pot. Cover with water, bring to a boil and lower the temperature to medium heat and cook for 45-55 minutes, or until the chicken is fully cooked. 3. Remove the chicken from the broth and let it cool. Shred the chicken and set aside. 4. Place the onion, tomatillo, serrano, cilantro, and pumpkin seeds into a blender with ¼ cup of water. Blend until smooth. 5. Add the blended mixture to the hominy and bring to a boil for 10 minutes. Lower to a simmer and cook until the color changes from a light green to a darker green. 6. Add shredded chicken and season with salt.
Source: Eurest Guadalajara
7. Garnish with shredded cabbage. Serve with avocado or lime wedges if desired.
GRANOLA BAR WITH WALNUTS, DRIED FRUIT, AND FLAX
Granola Bar with Walnuts, Dried Fruit, and Flax Dairy-free, Vegan Makes 32 servings in ½ a sheet pan 240 calories, 5g protein, 36g carbs, 5g fiber, 10g fat Ingredients
Instructions
• • • • • • • • • • •
1. Preheat oven to 350F degrees. Place rolled oats and walnuts on a pan and roast for 15-20 minutes until golden brown and fragrant. Remove from the oven and place into a bowl.
1½ pounds uncooked old fashioned oats 12 ounces walnut halves and pieces 6 ounces raisins 2 ounces dried cherries 2 ounces chopped dried apricots ¾ cup dark molasses ¾ cup plus 2 tablespoons light brown sugar 1 teaspoon pure vanilla extract 2 tablespoons ground cinnamon 1 cup ground golden flax seeds Cooking spray
Source: The Intel Ingredients Team
2. Stir half of the total dried fruit into a food processor and grind until sticky and combined. Add all the fruit into the bowl with the oat and seed mixture. Stir to combine evenly. 3. Place molasses and brown sugar into a pot and bring to a simmer, stir to melt the sugar. Remove from heat and add vanilla extract and ground cinnamon. While still hot, pour mixture into the bowl with the oats. Add in the ground flax seeds. Stir until well combined, using a spatula. 4. Spray a sheet pan with oil to prevent sticking and pour the granola mixture into the pan. Press firmly to smooth out and even the top. Using a piece of parchment paper in between your hands and the granola is helpful to prevent sticking on your skin. When cooled, flip out the granola onto a cutting board and cut into 2-ounce squares.
GREEN BEANS WITH TOMATO BASIL WALNUT SALSA
Green Beans with Tomato Basil Walnut Salsa Dairy-free, Gluten-free, Vegan Serves 4 50 calories, 2g protein, 9g carbs, 3g fiber, 2g fat Ingredients
Instructions
• • • • • • • • •
1. Blanch green beans in boiling water, drain, chill in ice water, and drain again. Place on a platter.
12 ounces fresh green beans 2 tablespoons plus 2 teaspoons chopped fresh basil 2 teaspoons minced garlic cloves 2 teaspoons peeled and minced shallots 4 onces peeled and diced fresh tomatoes 1 tablespoon plus 1 teaspoon chopped kalamata olives 1 teaspoon chopped walnuts 1 tablespoon plus 1 teaspoon red wine vinegar ¾ teaspoon canola oil
Source: The Intel Ingredients Team
2. Heat oil in a skillet and cook garlic until toasted to a golden brown color. Remove to a bowl. In the same bowl, mix in basil, shallots, diced tomatoes, finely minced olives, chopped walnuts, and red wine vinegar. 3. Arrange over the green beans. Serve chilled.
HERB ROASTED SALMON WITH MUHAMMARA AND WALNUTS
Herb Roasted Salmon with Muhammara and Walnuts Gluten-free Serves 4 Entire Recipe: 230 calories, 24g protein, 4g carbs, <1g fiber, 13g fat Ingredients
Instructions
• • • • • • • • •
1. Pre-heat the oven to 375F degrees. Portion fish to 4 ounce portions. Arrange the fish in a roasting dish. In a bowl, combine the fresh herbs and lemon juice, whisk in the olive oil, and season with salt and pepper. Brush fish with the herb vinaigrette mixture.
2¾ teaspoon fresh lemon juice 2¾ teaspoon minced fresh garlic cloves 2¾ teaspoon fresh chopped parsley 2 teaspoons fresh chopped oregano ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 1 pound salmon 2 teaspoons canola oil Muhammara sauce (see recipe)
Source: The Intel Ingredients Team
2. Place the roasting dish in the oven and roast the fish for 6-8 minutes or until cooked through and the internal temperature is 140F degrees. Serve with Muhammara sauce.
Muhammara with Walnuts Gluten-free Serves 4 Entire Recipe: 230 calories, 24g protein, 4g carbs, <1g fiber, 13g fat Ingredients
Instructions
• • • • • • • •
1. Place each whole red pepper on a flat top or grill. Turn every few minutes to blacken the skin, about 10 minutes total. Place grilled peppers in a hotel pan. Cover pan with plastic wrap and allow peppers to steam for 15 minutes. Remove the skin, stem and seeds and place in a food processor. Do not run water over the peppers while you are peeling them as this will remove flavor from the peppers.
¼ cup fat-free plain yogurt ½ red bell pepper ¼ minced and seeded serrano peppers 2⁄ 3 ounce walnut halves and pieces ½ teaspoon fresh chopped garlic cloves ⅛ ounce fresh lemon juice ½ teaspoon extra virgin olive oil ⅛ teaspoon ground black pepper
2. While peppers are roasting, place yogurt in fine mesh strainer or in cheese cloth. Allow to drain into a bowl for 30 minutes. 3. Add all remaining ingredients (except yogurt) to red peppers in a food processor. Pulse to combine and puree ingredients. 4. Fold in yogurt. Serve 2 tablespoons per plate with salmon.
Source: The Intel Ingredients Team
CHOCOLATE CHIP BITES WITH PEANUT BUTTER, FLAX, AND OATS
Chocolate Chip Bites with Peanut Butter, Flax, and Oats Serves 20 140 calories, 3g protein, 14g carbs, 2g fiber, 8g fat
Ingredients
Instructions
• • • • • • •
1. Combine all ingredients in a medium bowl and mix well. Cover and chill in a refrigerator for 30 minutes. Roll into 1 ounce balls, around 1” in diameter. Store in a cool place and keep covered after preparing.
1⁄ 3 cup honey 1 teaspoon pure vanilla extract 1 cup shredded, toasted, sweetened coconut ½ cup dark chocolate chips ½ cup creamy peanut butter ½ cup ground brown flax seeds 1 cup uncooked old fashioned oats
Source: The Intel Ingredients Team
POTATO HASH
Potato Hash Gluten-free, Local Serves 3 Approximately 247 calories Ingredients
Instructions
• • • • • • • •
1. Wash the potatoes, cut them in to cubes, and keep them in the water.
5 medium potatoes ¼ bell pepper ¼ white onion ½ teaspoon ground achiote pepper 100g ground beef ¼ cilantro bunch 1 teaspoon butter 3 tablespoons beef broth
2. Cut the onion and the bell pepper in brunoises (small squares) and chop the cilantro roll. Reserve separately. 3. In a pan, heat the butter with the achiote. Add the garlic, onion and bell pepper and cook for a few minutes until softened, and then add the meat. Mix and let reduce for about 5 minutes. 4. Add the potatoes along with the beef broth. Mix and let it cook until potatoes are soft. 5. Season with salt, black pepper, and cilantro. 6. Remove from heat and serve.
Source: Salud Completa
QUINOA AND COUSCOUS SALAD WITH ROASTED TOMATOES
Quinoa and Couscous Salad with Roasted Tomatoes Dairy-free, Vegan Serves 4 100 calories, 3g protein, 13g carbs, 2g fiber, 4.5g fat Ingredients
Instructions
• • • • • • • • • • • • • • • •
1. Boil water and add quinoa. Reduce heat to a simmer and cook for 15-20 minutes, until quinoa has absorbed all water. Cover and let sit for about 10 more minutes. Fluff quinoa and chill for serving.
¼ cup dry red quinoa ½ cup water 1 tablespoon plus 1 teaspoon whole wheat couscous 2 tablespoon plus 2 teaspoon water 12⁄ 3 ounces chopped vidalia onions 2¾ ounces cherry tomatoes 2⅛ teaspoons canola oil 2 teaspoons chopped fresh cilantro 1 teaspoons chopped fresh parsley ¾ teaspoons ground black pepper ⅛ teaspoons minced canned chipotle peppers 2⁄ 3 ounce white balsamic vinegar 1 ounce chopped yellow bell peppers ⅛ teaspoons kosher salt ¼ teaspoon minced garlic cloves 1 teaspoons extra virgin olive oil
Source: The Intel Ingredients Team
2. In a separate pan, boil water and add couscous. Reduce heat to simmer and cook for 10-15 minutes, until couscous is cooked through. Cover and let sit for about 10 minutes. Fluff couscous and chill for serving. 3. Lightly oil the onions and roast at 350F degrees for 20-25 minutes until light brown. Let cool. Cut tomatoes in half. Lightly oil the tomatoes. Place in a single layer on a baking sheet and bake at 200F degrees for about 1 hour. Let cool. 4. In a bowl, combine cooked quinoa, couscous, roasted onions, and roasted tomatoes. Add cilantro, parsley, black pepper, garlic, chipotle pepper, vinegar, yellow peppers, salt, and olive oil. Toss to mix well and serve.
STEAMED TROUT WITH GINGER, LEMONGRASS AND SHIITAKE BROTH
Steamed Trout with Ginger, Lemongrass, and Shiitake Broth Dairy-free Serves 4 290 calories, 36g protein, 6g carbs, <1g fiber, 11g fat Ingredients
Instructions
• • • • • • • • •
1. Preheat the oven to 350F degrees. Using 4 ounces fresh spinach per hotel pan, arrange a flat layer of spinach on the bottom of each pan. Place trout filets on top of the spinach in an even layer.
4 6-ounce boneless, skinless trout filets 12⁄ 3 ounce fresh spinach with stems removed 2½ teaspoons low-sodium soy sauce 1¼ teaspoons fresh lemongrass 1 tablespoon plus ½ teaspoon fresh minced ginger 2 tablespoons plus 1¼ teaspoons dry sherry 2½ ounces fresh shiitake mushrooms ¾ cup plus 2½ teaspoons hot water 1¼ teaspoon granulated sugar
2. Remove shiitake stems from shiitake mushrooms, rough chop the stems and add to small sauce pan. Slice remaining mushrooms and set aside. Add soy sauce, lemongrass, ginger, sherry, water, and sugar to the saucepan with the mushrooms. Bring to a simmer and let steep for 10 minutes without reducing the liquid. Strain and reserve broth. 3. Add sliced shiitake mushrooms to strained broth and cook on low heat just until mushrooms are tender, do not reduce the liquid. Cool if not using right away.
Source: The Intel Ingredients Team
4. Place one trout filet with a layer of cooked spinach below the fish on the plate. Spoon 1 tablespoon of broth and shiitake mushrooms onto each plate.
LEBANESE TABBOULEH
Lebanese Tabbouleh Dairy-free, Vegan Serves 4 120 calories, 4g protein, 23g carbs, 5g fiber, 1.5g fat Ingredients
Instructions
• • • • • • • • • • • •
1. In a large bowl, add the bulgur wheat, cinnamon, onion, salt, and boiling water. Cover the bowl with plastic wrap and let the bulgur wheat steam for 15-20 minutes.
2⁄ 3 cup uncooked bulgur wheat ¼ teaspoon ground cinnamon ¼ teaspoon ground allspice ¾ finely chopped onion ⅛ teaspoon kosher salt 1 cup plus 2 tablespoons plus 2 teaspoons boiling water 2 tablespoons plus 2 teaspoons lemon juice 1 cup chopped fresh parsley 1¾ chopped fresh tomatoes ¼ teaspoon ground black pepper 2 teaspoons fresh chopped mint 1 teaspoons canola oil
Source: The Intel Ingredients Team
2. In another bowl, combine the oil, lemon juice, parsley, and mint. Add the tomatoes and pepper and combine with the bulgur wheat. Stir well and serve chilled.
SKILL BUILDING: KNIFE SAFETY Not a time to cut corners
KNOW THY KNIFE
Point: used for puncturing wrapping for easy removal Tip: used for slicing smaller delicate items, like mushrooms
These parts can be found on various types of knives, but specific shapes and sizes of knives are best suited to particular cutting jobs. Keep reading to find out how to get the cutting edge you need. The chefâ&#x20AC;&#x2122;s knife (aka the French knife) is a versatile tool and can handle most basic cutting jobs in the kitchen, depending what area of the blade you use.
Cutting edge: used for slicing, chopping, dicing, and mincing Spine: used for balance. Opposite the sharp portion of the cutting edge, often the thickest part of the blade Bolster: heavy portion of the knife, used for gripping and balancing Heel: heaviest portion of the knife, used for chopping through dense material like small bones Tang: metal portion of the handle in forged knives made from one piece of steel, visible as metal band along spine Rivet: attach the tang to the handle of the knife
Handle: entire non-cutting portion of the knife held in your hand
COMMON KNIVES Paring knives are good for trimming small fruits and vegetables. These are perfect for peeling garlic, removing the skin from a kiwi, or trimming a mushroom stem.
Steak knives are usually serrated and about as long as a butter knife. Theyâ&#x20AC;&#x2122;re used for cutting cooked meats or vegetables from your plate, and generally not in food preparation.
Carving or slicing knives are good for cutting roasted meats, poultry, or fish. Shallow indents on the side of the blade prevent vacuums from forming and sticking slices against the side of your blade.
Serrated knives are used when the inside of your food is softer than the outside. They are perfect for cutting loaves of bread, thick-skinned melons, and pineapples.
GET A GRIP Holding a knife correctly is important because it provides more balance and makes it easier to control. You can achieve more even and consistent cuts by adjusting your hand position. When cutting, the hand that is holding the food is called the guide hand. Keep that hand curved as if you were holding a tennis ball. This will allow your knuckles to guide the blade and control the thickness and precision of your cuts. It takes a lot of practice to work safely with knives and even the most experienced chefs get cut. Stay attentive and always make sure you can see all of your fingers.
X X
MAKE THE CUT
Proper handling techniques will help your make more uniform cuts. Different chopping techniques work better for certain consistencies or shapes of foods, or will perform better during cooking. In general, the smaller a food is chopped, the faster it will cook.
CHOP
½ x ½ x ½ inch pieces or larger Good for potatoes, watermelon, carrot coins, or stew meat pieces. Use to get bigger foods into bite-sized pieces.
DICE
Believe it or not, a sharp knife is safer than a dull one, since you need less pressure to cut through food. Knives are best sharpened by professionals every few months, but you can hone your knives at home using a honing steel, the handled, ridged baton that comes in some knife sets or can be bought separately. A honing steel realigns the blade, while sharpening on a whetstone narrows the blade when it’s been worn down by use.
Approximately ½ x ½ x ½ inch pieces A safe bet when recipes call for diced foods without specifying exact sizes. Good for onions, tomatoes, or celery.
MINCE
No need for precision, just aim to get the smallest even cut possible. Good for garlic, fresh herbs, or anything else that needs to be distributed evenly through a dish.
JULIENNE ⅛ x ⅛ x 2 inches Good for making garnishes. Also a good starting point for small cubed cuts by cutting in the opposite direction once you’ve made the strips.
STAY SHARP
ARUGULA PARMESAN SALAD
Arugula Parmesan Salad Gluten-free Serves 4 70 calories, 6g protein, 2g carbs, <1g fiber, 6g fat Ingredients
Instructions
• • • • • •
1. In a large bowl, combine the arugula with the olive oil. Add the lemon juice and season with salt and pepper. Top with shaved Parmesan cheese.
1 quart plus 2 cups arugula lettuce 2 tablespoons fresh lemon juice ⅛ teaspoon kosher salt ½ teaspoon ground black pepper 1 tablespoon canola oil 1 ounce shaved Parmesan cheese
Source: The Intel Ingredients Team
GREEN MACHINE SALAD
Green Machine Salad Gluten-free Serves 4 Entire recipe: 280 calories, 7g protein, 29g carbs, 7g fiber, 18g fat Ingredients
Instructions
• • • • • • • • • • • • • •
1. Preheat oven to 425F degrees. Spray a baking sheet with cooking spray. Wash zucchini and cut into a large dice.
6½ ounces fresh zucchini ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 1 teaspoon canola oil 4 ounces fresh baby kale 6 ounces baby spinach 8 ounces sliced and peeled avocado 4 ounces peeled cucumbers, diced into 1⁄ 3” pieces 4 ounces canned roasted red peppers, drained and diced 2 ounces feta cheese ¼ teaspoon fresh cilantro ¼ teaspoon fresh Italian basil ¼ teaspoon fresh parsley, chopped finely 4 ounces fresh corn kernels
Source: The Intel Ingredients Team
2. Place diced zucchini into a mixing bowl. Toss with olive oil, salt, and pepper. Spread vegetables in a single layer on the baking sheets, careful not to crowd the baking sheet. 3. Roast until fork tender and golden brown and an internal temperature reaches 140F degrees. 4. Layer kale and spinach in a container. Top with avocado, cucumbers, roasted red peppers, roasted zucchini, feta, and corn. Place cilantro, basil, and parsley in the middle. Add 1½ ounces of dressing and serve.
Citrus Vinaigrette Gluten-free Serves 4 Entire recipe: 280 calories, 7g protein, 29g carbs, 7g fiber, 18g fat Ingredients
Instructions
• • • • • • • • •
1. Combine all ingredients, except olive oil, in a mixing bowl. Stir to combine. Slowly add olive oil and mix liquids together.
2 tablespoons plus 2 teaspoons orange juice 2 tablespoons plus 2 teaspoons fresh lime juice 2 tablespoons plus 2 teaspoons fresh lemon juice ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 2 tablespoons plus 2 teaspoons granulated sugar ¼ teaspoon minced fresh onion ⅛ teaspoon minced garlic cloves 1 tablespoon plus 1 teaspoon extra virgin olive oil
Source: The Intel Ingredients Team
2. Serve approximately 1½ ounces of dressing per salad portion.
MEDITERRANEAN KALE SALAD WITH GRILLED LEMON CHICKEN
Mediterranean Kale Salad with Grilled Lemon Chicken Gluten-free Serves 4 460 calories, 38g protein, 40g carbs, 7g fiber, 18g fat Ingredients
Instructions
• • • • • • • • • • • • •
1. Prepare quinoa according to package directions and place in fridge to chill.
1 pound plus 1½ ounces red quinoa 1 pound skinless boneless chicken breasts ¼ cup lemon juice 4 ounces fresh chopped onions ¼ teaspoon fresh oregano ¼ teaspoon kosher salt ⅛ teaspoon ground black pepper 2 tablespoons plus 2 teaspoons canola oil 13½ ounces fresh chopped kale 5¼ ounces fresh halved cherry tomatoes 11⁄ 3 ounces crumbled feta cheese 2 teaspoons red wine vinegar 5¼ sliced, unpeeled cucumbers
Source: The Intel Ingredients Team
2. Combine onion, lemon juice, oil, salt, pepper, and oregano (including stems and leaves) and marinate chicken in mixture for 1 hours then roast or grill to internal temperature of 165F. 3. Chop kale into bite-sized pieces. Halve the cherry tomatoes and slice the cucumbers. Combine all prepared vegetables into a bowl with the cold quinoa. 4. Slice chicken breasts into four even portions and serve on top of salad. Garnish with feta cheese.
SPRING GREENS, SAUSAGE, AND MUSHROOM OMELET
Spring Greens, Sausage, and Mushroom Omelet Gluten-free Serves 4 250 calories, 22g protein, 7g carbs, 2g fiber, 15g fat Ingredients
Instructions
• • • • • • • • • • • •
1. Combine the whole eggs, egg whites, and salt together. Portion out about 4 fluid ounces per person.
12 ounces liquid egg whites ⅛ teaspoon kosher salt 4 ounces beaten whole eggs 2¾ ounces finely chopped fresh onions ¼ teaspoon fresh minced garlic cloves 5¼ ounces fresh spinach 6¾ ounces sliced button mushrooms 2¾ ounces Italian sausage crumbles 1 tablespoon plus 1 teaspoon canola oil 11⁄ 3 ounces shredded reduced fat cheddar cheese 1 tablespoon plus 1 teaspoon fresh minced parsley Cooking spray
Source: The Intel Ingredients Team
2. Spray a small amount of cooking oil onto a hot skillet. Chop the spinach into roughly 1” pieces. Saute onions, mushrooms, and garlic for 1 to 2 minutes, or until lightly brown but still tender. Add the raw spinach and cook until it wilts, about 30 seconds. Remove vegetables from heat. 3. Cook sausage separately until completely cooked through. Combine with cooked vegetables and set aside. 4. Heat a small frying pan with a small amount of cooking oil. Add about 4 fluid ounces of egg mixture and cook the base of the omelet lightly. Place around 4 ounces of vegetable and sausage mixture and sprinkle with 1½ tablespoons cheese. 5. Cook a little longer until eggs are completely cooked and the cheese has melted. Fold omelet in half to make a half moon shape. Sprinkle with chopped parsley.
THAI SPINACH SALAD WITH COUSCOUS AND PINEAPPLE
Thai Spinach Salad with Couscous and Pineapple Vegan, Dairy-free Serves 4 90 calories, 3g protein, 20g carbs, 2g fiber, <1g fat Ingredients
Instructions
• • • • • • • • •
1. Place couscous and water in a saucepan and bring to a boil. Reduce heat and simmer for 15-20 minutes or until tender. Drain any excess water and place in fridge to chill.
2 ounces uncooked couscous 1⁄ 3 cup plus 1 talbespoon plus 1.2 teaspoon water 2 tablespoons plus 2 teaspoons sweet Thai chili sauce 2¾ teaspoons lime juice ⅛ teaspoon soy sauce ½ cup fresh diced pineapple 3 tablespoons plus 1¾ teaspoons diced green onions 1¾ teaspoons fresh chopped cilantro 3½ ounces baby spinach
2. Combine the sweet chili sauce, lime juice, and soy sauce in a mixing bowl. Whisk together until well combined and set aside for later use. 3. Combine the prepared dressing with the cooked couscous, pineapple, green onions, and cilantro, and stir to combine evenly. 4. Serve mixture on top of spinach.
Source: The Intel Ingredients Team
ARUGULA SALAD WITH FENNEL, SALMON, AND GRAPEFRUIT
Arugula Salad with Fennel, Salmon, and Grapefruit Gluten-free Serves 4 280 calories, 22g protein, 25g carbs, 4g fiber, 12g fat Ingredients
Instructions
• • • • • • • • • • •
1. Heat olive oil in a skillet to a smoking point. Dust salmon on the presentation side with Cajun seasoning. Lay seasoned side down in the skillet and sear for 2 minutes. Flip and cook for an additional 2 minutes, or until internal temperature reaches 145F.
2⁄ 3 ounces Cajun blackened seasoning 2 tablespoons olive oil 4 4-ounce wild salmon loins 1⁄ 3 cup whole grain mustard 1 tablespoon plus 1 teaspoon fresh chopped parsley ⅛ teaspoon ground black pepper 1 tablespoon plus 1 teaspoon water 2 quarts arugula 8 ounces fresh peeled grapefruit sections 2 cups julienned fennel ¼ cup micro greens mix
Source: The Intel Ingredients Team
2. In a mixing bowl, combine the whole grain mustard, honey, chopped parsley (including stems), and black pepper. Whisk together until well-combined, add the water, whisk more, and set aside for later use. 3. Place 2 cups of arugula per plate with ½ cup fennel, 2 ounces grapefruit sections, 1 fluid ounce of the mustard dressing, and toss well to combine. Top with 3 ounces flaked blackened salmon and garnish with micro greens.
CHILI DUSTED MANGO, CUCUMBER, PINEAPPLE, AND WATERMELON
Chili Dusted Mango, Cucumber, Pineapple, and Watermelon Vegan, Gluten-free Serves 4 90 calories, 2g protein, 23g carbs, 3g fiber, 0g fat Ingredients
Instructions
• • • • • • •
1. Prep all fruits and vegetables by cutting them into sticks.
8 ounces fresh watermelon 8 ounces cucumbers 8 ounces peeled, sliced mango 8 ounces fresh pineapple 4 lime wedges ¼ dried red chili pepper ⅛ teaspoon kosher salt
Source: The Intel Ingredients Team
2. Stem and seed the dried chili. Toast until crisp but not browned or burned in a flat skillet or on a flat top. Crush chili flakes and toss with salt. 3. Arrange the fruit and vegetable stick on a platter or in clear cups. Sprinkle with the salt and chili mixture and juice a wedge on lime per serving.
MARINATED SALMON, VEGETABLES, AND COCONUT RICE
Marinated Salmon, Vegetables, and Coconut Rice Serves 4 450 calories, 28g protein, 49g carbs, 5g fiber, 17g fat
Ingredients
Instructions
• • • • • • • • • • • • • •
1. Steam the brown rice with water and coconut milk. When cooked, mix in the shredded coconut
2⁄ 3 cups light coconut milk 1⁄ 3 ounce unsweetened coconut 5¼ ounces dry brown rice 1 cup plus 1 tablespoon plus 1 teaspoon water 3 tablespoons plus 1 teaspoon light soy sauce 1 tablespoon plus 1 teaspoon sesame oil 1 tablespoon plus 1 teaspoon honey 1 pound salmon loin 4 ounces julienned red onions 8 ounces julienned carrots 8 ounces julienned zucchini squash ⅛ ounces minced garlic 4 ounces fresh spinach 2 teaspoons canola oil
Source: The Intel Ingredients Team
2. Combine soy sauce, sesame oil, and honey. Marinate salmon for about two hours. Cook salmon on the grill or roast in the oven, basting with marinade, until an internal temperature of 145F is reached. 3. Saute onions and carrots in oil for a couple of minutes. Add zucchini and garlic and saute for another few minutes until they begin to become soft. Add spinach at the end so that it barely wilts. 4. Serve all ingredients over rice.
CREAMY STRAWBERRY OVERNIGHT OAT PARFAIT
Creamy Strawberry Overnight Oat Parfait Gluten-free Serves 4 250 calories, 17g protein, 36g carbs, 4g fiber, 4g fat Ingredients
Instructions
• • • •
1. Place oats in a bowl. Pour milk and yogurt over the top. Fold the ingredients together gently. Cover and refrigerate overnight.
5 ounces quick-cooking, gluten-free rolled oats 8 fluid ounces whole milk 8 ounces and 15 ounces of fat-free vanilla Greek yogurt 10 ounces fresh quartered strawberries
2. Using portion scoop, place 4 ounces of overnight oats in the bottom of a cup and top with 3 ounces of vanilla Greek yogurt. Measure by weight and top with 2 ounces of fresh quartered strawberries. 3. Serve cold.
Source: The Intel Ingredients Team
TUSCAN VEGETABLES WITH CHICKEN AND CUCUMBER FATTOUSH
Tuscan Vegetables Gluten-free Serves 4 Entire recipe: 450 calories, 34g protein, 30g carbs, 9g fiber, 23g fat Ingredients
Instructions
• • • • • • • • • • • • • •
1. Blanch and shock the broccolini in ice water.
6½ ounces cooked garbanzo beans 5¾ ounces fresh broccolini 5½ ounces cubed red onions 6½ ounces diced red bell peppers 7½ ounces canned, diced tomatoes 2½ ounces yellow squash in 1” cubes 2½ ounces zucchini squash in 1” cubes ½ teaspoon ground cumin 1½ teaspoon fresh basil in chiffonade cut ½ teaspoon chopped fresh oregano ½ teaspoon fresh chopped thyme ½ teaspoon kosher salt ¼ teaspoon ground black pepper 1½ teaspoon canola oil
Source: The Intel Ingredients Team
2. Heat oil in a saute pan and cook the onions until transparent. Add peppers, squash, and zucchini to the pan and cook for a few more minutes. 3. Toss in the drained and diced tomatoes and beans, then reduce the mixture until the liquid is absorbed. Add the blanched broccolini, herbs, and spices. Remove from heat and cool.
Cucumber-Tomato Fattoush Gluten-free Serves 4 Entire recipe: 450 calories, 34g protein, 30g carbs, 9g fiber, 23g fat Ingredients
Instructions
• • • • • • • •
1. In a mixing bowl, whisk together lemon juice, canola oil, salt, and pepper.
1⅛ ounces lemon juice ¼ teaspoon kosher salt ¼ teaspoon ground black pepper ¼ cup plus 1¾ teaspoons chopped parsley 5¾ ounces cucumbers in ¼” cubes 4½ ounces small diced tomatoes 2¼ ounces red onions chopped into ⅛” cubes 2¼ ounces canola oil
Source: The Intel Ingredients Team
2. Toss the diced tomatoes, red onion, parsley, and cucumber in the lemon juice to coat evenly. 3. Place in a container and chill before serving.
Chicken Skewers Gluten-free Serves 4 Entire recipe: 450 calories, 34g protein, 30g carbs, 9g fiber, 23g fat Ingredients
Instructions
• • • • • • •
1. Cut 4 ounces of chicken breast into 4 equal pieces. Cut the different colored peppers into 1” tiles. Cube onion into 1” pieces.
1 pound boneless, skinless chicken breast ½ ounce fresh red bell peppers in 1” tiles 1 ounce green bell peppers in 1” tiles ½ ounce yellow bell peppers in 1” tiles 11⁄ 3 ounces onions in 1” cubes Prepared cucumber-tomato fattoush Prepared Tuscan vegetables
Source: The Intel Ingredients Team
2. Skewer chicken with 4 pieces of meat, 4 pieces of pepper, and 4 pieces of onion. 3. Grill or roast until safe internal temperature has been reached. Serve with fattoush and roasted vegetables on the side.
CREAM OF ZUCCHINI SOUP
Cream of Zucchini Soup Gluten-free Serves 4 120 calories, 4g protein, 13g carbs, 3g fiber, 7g fat Ingredients
Instructions
• • • • • • • • •
1. In a large pan, melt a small amount of cooking oil and cook the diced onion over low heat until transparent. Add the chopped zucchini and cook over low heat until tender. Add the vegetable stock and simmer for 10 minutes.
18 ounces fresh zucchini in 1” cubes 8 ounces fresh onions cut into ½” dice 1½ teaspoon fresh chopped thyme 2 cups vegetable stock ¼ cup diced green onions ¾ teaspoon kosher salt ¾ teaspoon fresh ground black pepper 2 tablespoons fresh, chopped parsley 1 cup half & half cream
Source: The Intel Ingredients Team
2. Add the cream, thyme, green onion, and parsley. Bring to a boil and reduce to a simmer for 5 minutes. Use and immersion blender to puree the soup until smooth. Season to taste with salt and pepper.
BANANA ENERGY BAR WITH PECANS
Banana Energy Bar with Pecans Vegan 380 calories, 5g protein, 54g carbs, 4g fiber, 18g fat Ingredients
Instructions
• • • • • • • • • • • •
1. Preheat the over to 350F and toast the pecans lightly on a baking tray. In a large bowl, add the sugar, oil, and vanilla to the mashed banana.
4 mashed fresh bananas 1½ cups light brown sugar 1 cup canola oil 1 teaspoon vanilla extract 1½ cups chopped pecans 1 teaspoon baking powder 1 teaspoon kosher salt 1 teaspoon ground cinnamon 1 teaspoon ground nutmeg 1½ cups all purpose flour 4 cups dry old fashioned oats 1½ cups golden raisins
Source: The Intel Ingredients Team
2. In a separate bowl sieve together the flour, cinnamon, nutmeg, salt, and baking powder. Add the dried oats. Stir together the dry ingredients with the bananas and add the raisins and pecans. Pour the mix into a half sheet pan lined with parchment paper. Bake for 20 minutes until golden brown and puffed up. 3. Cut into 3” x 3” squares and serve at room temperature.
BALSAMIC GRILLED CHICKEN GRAPEFRUIT AVOCADO SALAD
Balsamic Grilled Chicken Grapefruit Avocado Salad Gluten-free, Dairy-free Serves: 4 380 calories, 5g protein, 54g carbs, 4g fiber, 18g fat Ingredients
Instructions
• • • • • • • • • • • • • •
1. Marinade the chicken for 1 hour in the balsamic vinegar, canola oil, and rosemary. Grill chicken on both sides until the internal temperature reaches 165F. Chill and set aside.
4 boneless skinless chicken breasts 2 tablespoons plus 2 teaspoons balsamic vinegar 2 tablespoons plus 2 teaspoons canola oil 2 teaspoons fresh chopped rosemary ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 2 tablespoons honey 2 tablespoons lime juice 8 ounces chopped romaine lettuce 2 ounces radicchio lettuce 1⁄ 3 cup plus 2 teaspoons dried cranberries 12 ounces peeled grapefruit sections 2¾ ounces avocado slices 4 ¼” red onion ring slices
Source: The Intel Ingredients Team
2. Combine honey, lime, salt, and pepper. Whisk with a wire whisk. Set aside. 3. In a bowl, mix romaine and radicchio and toss with dressing. Top with grapefruit, avocado, and onions. Slice each chicken breast into strips and fan across the top of each salad. 4. Add 2½ ounces of lettuce mix, 3 ounces of grapefruit sections, ½ ounce of avocado, 1 onion ring, 1½ tablespoons cranberries, 1 chicken breast, and 1 tablespoon of dressing per portion.
SHAVED FENNEL SALAD WITH ORANGES, CARROTS, AND PINE NUTS
Shaved Fennel Salad with Oranges, Carrots, and Pine Nuts Gluten-free Serves 4 Entire recipe: 280 calories, 36g protein, 10g carbs, 2g fiber, 10g fat Ingredients
Instructions
• • • • • • • •
1. Shave fennel. Toast pine nuts and reserve for garnish. Just before service, combine all ingredients and garnish with pine nuts.
5 ounces shredded carrots 1½ teaspoons orange juice 1 teaspoon extra virgin olive oil 1½ teaspoons fresh chopped cilantro 12⁄ 3 ounces fresh fennel 1½ teaspoons pine nuts 2 ounces fresh orange sections ⅛ teaspoon kosher salt
Source: The Intel Ingredients Team
2. Portion ½ cup per serving with chicken kabob.
CHICKEN KABOBS WITH MINT, OREGANO, AND GARLIC
Chicken Kabobs with Mint, Oregano, and Garlic Gluten-free Serves 4 Entire recipe: 280 calories, 36g protein, 10g carbs, 2g fiber, 10g fat Ingredients
Instructions
• • • • • • • • • • • •
1. Combine shallots, garlic, and buttermilk. Cut chicken into 1½” cubes, about 4 per 5 oz. kabob. Place chicken in marinade, cover, refrigerate, and soak overnight.
2⁄ 3 cup low-fat buttermilk 1 tablespoon fresh minced shallots 1¼ crushed garlic cloves 1 pound plus 5½ ounces boneless, skinless chicken breasts 1 tablespoon fresh chopped mint 1 tablespoon fresh chopped oregano 2¾ crushed garlic cloves ¾ teaspoons grated lemon zest 1 tablespoon canola oil ¼ teaspoons ground black pepper ¾ teaspoons ground cinnamon ¼ teaspoons ground cumin
Source: The Intel Ingredients Team
2. Remove chicken from buttermilk marinade. If you are using bamboo skewers, soak them in water to prevent burning. In a bowl, combine the freshly chopped oregano and mint, lemon zest, garlic cloves, olive oil, and pepper. Combine chicken with the herb marinade in the bowl. Thread chicken onto skewers (about 4 cubes per stick) and allow to marinade in the refrigerator for an hour. 3. Combine spices and sprinkle on chicken before grilling. Serve 1 skewer per person, hot or cold, with shaved fennel salad.
SEARED SALMON WITH FRUIT AND AVOCADO SALSA
Seared Salmon with Fruit and Avocado Salsa Gluten-free, Dairy-free Serves 4 240 calories, 19g protein, 15g carbs, 6g fiber, 12g fat Ingredients
Instructions
• • • • • • • • • • • • • • •
1. Combine the coriander, paprika, cayenne pepper, salt, and pepper. Rub on the salmon pieces and set aside.
12 ounces wild salmon, cut into 3 ounce pieces 1 fresh lemon ½ cup fresh peeled and diced mango 3½ ounces diced kiwi fruit 1 avocado 2 tablespoons fresh cilantro 2 tablespoons fresh diced red onions ¼ seeded minced Serrano peppers ½ fresh lime ½ teaspoon kosher salt 2 teaspoons ground coriander ¼ teaspoon cayenne pepper 1 tablespoon plus 1 teaspoon ground paprika ¼ teaspoon kosher salt ¼ teaspoon ground black pepper
Source: The Intel Ingredients Team
2. Cut the lemon in half. Peel the mango and cut away the pit. Dice into ¼” cubes. Peel kiwi and dice into ¼” cubes. Remove avocado pit and skin and dice into ¼” cubes. Chop or tear the cilantro stem and leaves into small chunks. 3. Heat a nonstick pan over medium-high heat. Add the rubbed salmon pieces an cook each side for 2-3 minutes depending on the thickness. Be careful not to overcook. You need high heat to sear the salmon. Sprinkle lemon juice over the salmon when it is almost done. 4. Cut the red onion into 1/4” dice. Remove seeds from Serrano peppers and dice finely. Cut lime in half and extract juices. Combine all fruit, the onion, peppers, lime juice, and salt into a bowl and mix to combine. 5. Serve salmon fillet with some salsa and pan drippings.
PICKLED CUCUMBERS WITH MINT
Pickled Cucumbers with Mint Gluten-free, Vegan Serves: 4 42 calories, <1g protein, 10g carbs, <1g fiber, 0g fat Ingredients
Instructions
• • • • • • • • •
1. Toss the salt and the cucumbers together. Place in a colander and allow to drain for 20 minutes. Combine all ingredients and toss with cucumbers.
1 tablespoon fresh lime juice 2 tablespoons granulated sugar 1 fresh seeded Serrano pepper 1½ ounces fresh peeled shallots 1½ teaspoons fresh mint 1½ teaspoons fresh chopped cilantro 10 ounces peeled cucumbers in ¼” slices ½ teaspoon fresh minced ginger root ⅛ teaspoon kosher salt
Source: The Intel Ingredients Team
CHICKEN & EGG TOMYAM TORTILLA WRAP
Chicken & Egg Tomyam Tortilla Wrap Dairy-free, Local Serves 1 370 calories, 22g protein, 20.5g carbs, 21g fat Ingredients
Instructions
• • • • • • • • • •
1. In a bowl, whisk the egg, tomato, and green onion, then add pepper to taste.
1 tortilla 40g sliced chicken breast 1 egg 1 carrot 1 tomato Chopped green onions 2 lettuce leaves 1 teaspoon olive oil 2 teaspoons Tomyam sauce Salt and pepper to taste
2. Add the olive oil into a nonstick pan. 3. Add the egg mixture and cook over medium heat. 4. When eggs are set, remove from heat. 5. Spread Tomyam paste on the tortilla and wrap it with the omelet, chicken breast, carrot, and lettuce. Roll tightly. 6. Serve alone or with fresh fruit.
Source: Human Dynamic - Malaysia
BROCCOLI SESAME OAT NOODLES
Broccoli Sesame Oat Noodles Dairy-free, Local Serves 1-2 451 calories, 23g protein, 38g carbs, 23g fat Ingredients
Instructions
• • • • • • • • •
1. Bring a large pot of salted water to a boil. Add oat noodles and cook until tender, 6 to 10 minutes. Drain and rinse well under cold water.
1/2 cup uncooked oat noodles 80g cooked chicken breast slices or tofu 1 poached egg 1 cup chopped broccoli 1 carrot Garlic and onion 2 teaspoons sesame oil Salt and pepper, to taste Lemon zest or sesame seeds for garnish
2. While oat noodles cook, boil or poach the egg. 3. Stir fry the garlic, onion, broccoli, and carrot in a small amount of oil. 4. Add in the cooked chicken or tofu followed by the oat noodles. Stir to combine and allow to brown slightly in the pan. Add salt and pepper or herbs to taste. 5. Serve the noodles and add the egg on the side. 7. Garnish with sesame seeds or lemon zest.
Source: Human Dynamic - Malaysia
POPPY SEED CHICKEN SALAD WITH ALMONDS
Poppy Seed Chicken Salad with Almonds Gluten-free, Dairy-free Serves 4 340 calories, 25g protein, 32g carbs, 6g fiber, 13g fat Ingredients
Instructions
• • • • • • • • • • • •
1. Combine all lettuces and mix to create the salad base. Set aside.
10 ounces chopped romaine lettuce 5 ounces spring mix lettuce 3 ounces shredded green cabbage 1 tablespoon honey 1 tablespoon poppy seeds 1 pound boneless, skinless chicken breasts 1 teaspoon Dijon mustard 1 teaspoon canola oil 5 ¼ ounces fresh blueberries 5 ¼ ounces capped fresh strawberries in ¼” slices 8 ounces canned mandarin orange slices 1 ounce toasted sliced almonds
Source: The Intel Ingredients Team
2. Toss the chicken with the honey, the mustard, the canola oil, and poppy seeds in a bowl. Place bowl in refrigerator at least 1 hour before cooking, and up to 2 hours. 3. Preheat the grill to 425F and lightly spray the grate with cooking spray. Remove chicken from marinade and place on hot grill. Grill chicken for around 5 minutes or until the inside temperature reaches 165F. 4. Combine 2½ cups salad blend, 4 ounces chicken, 2 tablespoons strawberries, 2 tablespoons blueberries, ¼ cup orange slices, and 1 tablespoon toasted almonds per portion.
VEGETABLES IN COCONUT CILANTRO SAUCE
Vegetables in Coconut Cilantro Sauce Vegan Serves 4 250 calories, 14g protein, 23g carbs, 4g fiber, 13g fat Ingredients • • • • • • • • • • • • • • • •
¾ cup light coconut milk 2⁄ 3 cup fresh chopped cilantro 1 tablespoon plus 1 teaspoon minced ginger root 2 teaspoons minced garlic cloves ¼ cup cashew halves 1 tablespoon plus 2 teaspoons low sodium soy sauce 2 teaspoons coriander seeds 1 teaspoon cumin seeds 1 tablespoon plus 1 teaspoon light brown sugar 1 tablespoon plus 1 teaspoon fresh chopped jalapeños 1 fresh lime 5¼ ounces quartered fresh apples 1 pound plus 2½ ounces cubed tofu 4 ounces chopped spinach 4 ounces diced red bell peppers
Source: The Intel Ingredients Team
Instructions 1. Toast coriander and cumin seeds and grind. Peel limes and chop. Place coconut milk, cilantro, ginger, garlic, cashews, soy sauce, coriander, cumin, brown sugar, jalapeños, lime, and apples into a food processor and process until smooth sauce is formed. 2. Place cubed tofu onto a sheet plan and bake in 350F oven until crispy, about 20-30 minutes. Remove and set aside. 3. In a large saute pan, add spinach, peppers, tofu, and sauce and bring the mixture to a boil. Wilt the spinach and bring the stew to temperature.
ASIAN CUCUMBER SALAD WITH PEANUTS
Asian Cucumber Salad with Peanuts Vegan, Dairy-free, Gluten-free Serves 4 50 calories, 2g protein, 8g carbs, 2g fiber, 1.5g fat Ingredients
Instructions
• • • • • • • • • •
1. Place the cucumbers, cilantro, nuts, and carrots in a mixing bowl.
1¼ pounds peeled and sliced cucumbers 1⁄ 3 ounce chopped peanuts 1¼ ounce shredded carrots 1 teaspoon red pepper flakes 1 tablespoon plus 1 teaspoon granulated sugar ¼ teaspoon kosher salt 2 tablespoons lime juice ¼ ounce fresh chopped cilantro 2 tablespoons unseasoned rice wine vinegar 5 leaves romaine lettuce
Source: The Intel Ingredients Team
2. In a small bowl, combine the vinegar, lime juice, crushed red pepper flakes, salt, and sugar. Pour over the salad and toss to combine. 3. Place one romaine leaf on the bottom of each serving plate. Place 1 cup salad mixture on top of romaine lettuce leaf.
GRILLED TUNA SALAD WITH HONEY-PAPRIKA DRESSING
Grilled Tuna Salad with Honey-Paprika Dressing Gluten-free, Dairy-free Serves 4 470 calories, 39g protein, 33g carbs, 5g fiber, 21g fat Ingredients
Instructions
• • • • • • • • • •
1. Preheat your grill while you brush each tuna steak with oil and season with salt and pepper. Grill both sides for approximately 3-5 minutes or until internal temperature reaches 145F.
¾ cup honey mustard dressing ½ ounce smoked paprika 2 quarts spring mix lettuce ½ cup sliced and toasted almonds 2 cups canned mandarin orange sections, drained 1 cup julienned red onions 4 4-ounce yellow-fin tuna steaks ⅛ teaspoon kosher salt ⅛ teaspoon fine ground black pepper 1 teaspoon canola oil
Source: The Intel Ingredients Team
2. Lightly toast the paprika in a pan over medium heat for about a minute, being careful not to burn. Let it cool slightly before combining with honey mustard dressing. 3. To assemble each salad, place 2 cups of spring mix lettuce, top with 2 tablespoons sliced almonds, ½ cup mandarin orange slices, ¼ cup sliced red onions, 1½ tablespoons crumbled goat cheese, and one tuna steak cut on the bias. Add 1½ fluid ounces of dressing and serve.
CHIPOTLE-LIME MIXED NUTS
Chipotle-Lime Mixed Nuts Dairy-free, Gluten-free Makes 4 ½-cup servings 410 calories, 11g protein, 19g carbs, 5g fiber, 36g fat Ingredients
Instructions
• • • • • • • • • •
1. Preheat oven to 350F.
½ cup whole almonds ½ cup unsalted cashew halves ½ cup walnut halves and pieces ½ cup pecan halves ½ teaspoon kosher salt 2 teaspoons grated lime zest 1 tablespoon plus 1½ teaspoons light brown sugar 1 tablespoon chipotle powder 1 ounce liquid egg whites 1 tablespoon lime juice
Source:
2. Muddle lime zest and salt into a paste. Add brown sugar and chipotle powder. Whisk in egg whites. Add nuts and toss until coated. 3. Place mixture in a single layer on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until crisp. Remove from oven, sprinkle with lime juice, and return to the oven for another 2 minutes. Remove from oven and cool before placing in a bag for storage.
BAKED FALAFEL WITH GREEK SALAD, TABBOULEH, AND FETA
Baked Falafel Serves 4 Entire Recipe: 460 calories, 20g protein, 60g carbs,13g fiber, 19g fat
Ingredients
Instructions
• • • • • • • • • •
1. Sort and wash chickpeas. Place in a bowl and cover with water 2 inches above beans. Let stand for 8 hours or overnight.
1 cup dry garbanzo beans 11⁄ 3 cup fresh chopped cilantro ¾ teaspoon ground cumin ½ teaspoon ground allspice ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper ⅛ teaspoon cayenne pepper 1 tablespoon plus 2¼ teaspoons fresh peeled garlic cloves 2⁄ 3 cup fresh onions Cooking spray
2. Combine half of the chickpeas, cilantro, cumin, allspice, salt, pepper, cayenne, garlic, and onion in a food processor. Process until the mixture resembles a coarse meal. Repeat the process with remaining half of all ingredients and combine the two mixes. 3. Divide chickpea mixture into equal portions, shaping each into a 1-ounce patty. 4. Spray nonstick pans with cooking spray and heat over medium-high heat. Divide the patties evenly between the pans so each falafel has enough room to cook. Brown and cook evenly on both sides.
Source: The Intel Ingredients Team
Greek Composed Salad Serves 4 Entire Recipe: 460 calories, 20g protein, 60g carbs,13g fiber, 19g fat
Ingredients
Instructions
• • • • • • • • • • • •
1. In a large bowl, combine the cucumber, tomato, onion, olives, and parsley.
1 tablespoon plus 1 teaspoon chopped Kalamata olives ¼ cup crumbled feta cheese 3¼ ounces cucumbers in 1⁄ 3” dice 3¼ ounces tomatoes in ½” dice 11⁄ 3 ounces diced red onions 1⁄ 3 cup fresh chopped parsley 1 tablespoon plus 1 teaspoon lemon juice 1 teaspoon fresh chopped oregano 1 teaspoon fresh basil in thin slices ⅛ teaspoon kosher salt ¼ teaspoon ground black pepper 1¼ teaspoon canola oil
Source: The Intel Ingredients Team
2. In a smaller bowl, combine the olive oil, lemon juice, oregano, basil, salt, and pepper. Toss the vegetables with the dressing. Garnish with olives and feta.
Tabbouleh Serves 4 Entire Recipe: 460 calories, 20g protein, 60g carbs,13g fiber, 19g fat
Ingredients
Instructions
• • • • • • • • • • • •
1. In a large bowl, add the bulgur wheat, cinnamon, allspice, onion, salt, and boiling water. Cover the bowl with a lid and let the bulgur wheat steam for 15-20 minutes.
1⁄ 3 cup plus 1½ tablespoons bulgur wheat ¼ teaspoons ground cinnamon ¼ teaspoon ground allspice ½ red onion, finely chopped ⅛ teaspoon kosher salt ¾ cup plus 1¼ teaspoon boiling water 1 tablespoon plus 2¼ teaspoon lemon juice 2⁄ 3 cup chopped Italian parsley 1 fresh chopped tomato ¼ teaspoon ground black pepper 1¼ teaspoon fresh chopped mint ¾ teaspoon extra virgin olive oil
Source: The Intel Ingredients Team
2. In a another bowl, combine the oil, lemon juice, parsley, and mint. Add the tomatoes and the pepper and combine with the bulgur wheat.
Tahini Sauce Serves 4 Entire Recipe: 460 calories, 20g protein, 60g carbs,13g fiber, 19g fat
Ingredients
Instructions
• • • • •
1. Combine all ingredients and blend until smooth.
2 tablespoons plus 2 teaspoon fresh lemon juice 1 tablespoon plus 1 teaspoon water ¼ cup sesame paste ⅛ teaspoons kosher salt ⅛ teaspoons crushed garlic cloves
Source: The Intel Ingredients Team
Baked Falafel with Greek Salad, Tabbouleh, and Feta Serves 4 Entire Recipe: 460 calories, 20g protein, 60g carbs,13g fiber, 19g fat
Ingredients
Instructions
• • • • • • • •
1. To assemble each plate, place one leaf of lettuce and top with ¾ cup Greek salad. Place 2 2-ounce falafels per serving with ½ cup tabbouleh. Garnish with fresh sprig of mint, lemon wedge, and crumbled feta. Serve 2 tablespoons of tahini on the side.
1 pound baked falafel 3 cups composed Greek salad 2 cups tabbouleh ½ cup tahini sauce 4 sprigs mint leaves ¼ cup crumbled feta cheese 4 lemon wedges 4 leaves red lettuce
Source: The Intel Ingredients Team
BLUEBERRY-GINGER MUFFIN TOPS
Blueberry-Ginger Muffin Tops Makes 30 muffins 190 calories, 4g protein, 29g carbs, 2g fiber, 6g fat
Ingredients
Instructions
• • • • • • • • • • • •
1. Heat oven to 400° (conventional) or 375° (convection). Line a sheet pan with parchment paper. For streusel, combine first and second ingredients in a bowl. Melt the smaller amount of butter and stir to combine. Set aside.
½ cup plus 2 tablespoons uncooked quick oats 2 tablespoons plus 1½ teaspoons granulated sugar 2 tablespoons plus 1½ teaspoons unsalted butter 12⁄ 3 cup whole milk 2½ cups frozen blueberries 3 cups plus 2 tablespoons uncooked quick oats 31⁄ 3 cups all-purpose flour 2 tablespoons plus 1½ teaspoons baking powder 1¾ teaspoons ground ginger 1¼ cup granulated sugar ½ cup plus 2 tablespoons unsalted butter 2½ eggs
Source: The Intel Ingredients Team
2. For muffins, combine milk, melted butter (larger quantity), and eggs. In a separate bowl, mix oats, flour, sugar, baking powder, and ginger. Mix the dry ingredients with wet ingredients until moistened. Stir in the blueberries. 3. For each muffin top, drop batter by the ¼ cupful onto the prepared sheet pan. Sprinkle streusel topping evenly over batter, patting gently. Bake 20 to 22 minutes or until golden brown.
GRILLED CHICKEN WITH BLUEBERRY-APPLE SALSA
Grilled Chicken with Blueberry-Apple Salsa Dairy-free Serves 4 451 calories, 38g protein, 39g carbs, 5g fiber, 6g fat Ingredients
Instructions
• • • • • • • • • • • • •
1. Cook farro according to package directions.
½ teaspoon canola oil 4 boneless, skinless chicken breasts ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 2 cups fresh blueberries ½ cup diced, unpeeled Granny Smith apples 2 tablespoons fresh chopped cilantro 1 teaspoon fresh diced jalapeños ¼ cup thinly slivered red onions 1 teaspoon ground cumin 1 tablespoon fresh lime juice ½ teaspoon ground black pepper 2 cups cooked farro
Source: The Intel Ingredients Team
2. Rub the chicken with oil, salt, and pepper and grill 5-7 minutes on each side, turning once. Cook to 165F internal temperature. 3. Slice the blueberries in half. In a large bowl, combine the apples, lime juice, blueberries, cilantro, jalapeños, onion, cumin, and pepper. Mix thoroughly. 4. Assemble by placing ½ cup farro on a plate with 1 chicken breast cut into strips, then topped with ¾ cup blueberry salsa.
BLUEBERRY, PINEAPPLE, AND MINT COUSCOUS SALAD
Blueberry, Pineapple, and Mint Couscous Salad Vegan, Dairy-free Serves 4 250 calories, 6g protein, 42g carbs, 3g fiber, 7g fat Ingredients
Instructions
• • • • • • • • •
1. Bring apple juice to a boil.
2⁄ 3 cup apple juice 5¼ ounces couscous 1½ teaspoons fresh chopped cilantro 2 tablespoons plus 2 teaspoons dried cranberries 2 tablespoons plus 2 teaspoons toasted sliced almonds 2 tablespoons plus 2 teaspoons fresh diced pineapple 1½ teaspoon fresh chopped mint 2 tablespoons plus 2 teaspoons fresh blueberries 1 tablespoon plus 1 teaspoon canola oil
Source: The Intel Ingredients Team
2. Pour apple juice over cooked couscous. Do not cover. Make couscous slightly wet but not soaked. 3. Fluff couscous with a fork then add the remaining ingredients to a mixing bowl. Chill and serve.
MULTIGRAIN QUINOA PANCAKES WITH BLUEBERRY SYRUP
Blueberry Syrup Serves 3 Entire Recipe: 410 calories, 38g protein, 39g carbs, 5g fiber, 6g fat
Ingredients
Instructions
• • • • •
1. Carefully puree all ingredients in a blender or food processor until smooth. Heat on stove top until internal temperature reaches 165F.
⅛ teaspoon ground cinnamon 3 tablespoons plus 21/8 teaspoons apple juice 3 tablespoons plus 21/8 teaspoons apple sauce 1/4 teaspoons pure vanilla extract 1/3 cup plus 2 tablespoons frozen blueberries
Source: The Intel Ingredients Team
Multigrain Quinoa Pancakes with Blueberry Syrup Serves 4 Entire Recipe: 410 calories, 38g protein, 39g carbs, 5g fiber, 6g fat
Ingredients
Instructions
• • • • • • • •
1. Combine quinoa with water and place over medium-high heat. Bring to a simmer and cover with a tightly fitting lid. Reduce the heat to low and allow to cook for 12-15 minutes until the water is absorbed and quinoa is tender. Spread quinoa onto a sheet pan and allow to cool under refrigeration for 5-7 minutes until cool.
½ cup dry quinoa 1 cup cold water 1½ teaspoon honey ½ teaspoon ground cinnamon ¾ cup cold water 12 ounces multigrain pancake mix Cooking spray ¾ cups blueberry syrup
2. In a mixing bowl, combine the pancake mix, water, honey, and cinnamon together with the cooked quinoa. Allow batter to rest for 3-4 minutes before cooking. 3. Heat a non-stick skillet over medium heat until a bead of water sizzles in the pan. Spray lightly with the cooking spray. Scoop pancake batter onto pan in even portions. When the pancakes begin to bubble on the top, flip them and continue to cook. They should take 1-2 minutes on each side to cook.
Source: The Intel Ingredients Team
SALMON GARDEN VEGGIE BOWL WITH RED PEPPER SAUCE
Roasted Garden Veggies Serves 4 Entire recipe: 510 calories, 36g protein, 42g carbs, 10g fiber, 21g fat
Ingredients
Instructions
• • • • • • •
1. Wash and slice all vegetables into bite-sized pieces according to ingredients list.
½ teaspoon ground black pepper 5¼ ounces broccoli florets 2¼ ounces cubed fresh carrots 4¾ ounces roma tomatoes, cut in half 6½ ounces fresh zucchini in ¼” slices 2 tablespoons canola oil Salt, to taste
Source: The Intel Ingredients Team
2. Lightly drizzle with oil, salt, and pepper, and toss to coat. 3. Place mixture on a sheet pan. Bake at 375F degrees for 12-14 minutes or until tender.
Lemon Pepper Salmon Serves 4 Entire recipe: 510 calories, 36g protein, 42g carbs, 10g fiber, 21g fat
Ingredients
Instructions
• • • • •
1. Brush the salmon with the oil and season with pepper and lemon zest. Grill the salmon flesh-side down, skin-side up. Each side should be firm and opaque with grill marks. Internal temperature should reach 145F.
4 4-ounce wild salmon loins 1 teaspoon ground black pepper 1 tablespoon plus 1 teaspoon finely grated lemon zest 2 teaspoons olive oil ¼ teaspoon kosher salt
Source: The Intel Ingredients Team
Creamy Roasted Red Pepper Sauce Serves 4 Entire recipe: 510 calories, 36g protein, 42g carbs, 10g fiber, 21g fat
Ingredients
Instructions
• • • • • • •
1. Roast peppers under broiler or char on a grill until the skin turns black. Place roasted peppers in a bowl and cover for 10-15 minutes to sweat.
1⁄ 3 cup plus 1 tablespoon vegetable stock 1 red bell pepper 2½ teaspoons canola oil 1⁄ 3 ounce fresh minced onions 1⁄ 3 cup plus 1 tablespoon white wine 3 tablespoons plus ½ teaspoons heavy whipping cream Salt & pepper to taste
2. Remove the stem, seeds, and charred skin from the peppers. Coarsely chop. 3. In a skillet over medium heat, heat oil and add onions and saute until translucent, about 4-5 minutes. 4. Deglaze the pan with wine and add the chopped peppers and saute for 3-4 minutes. 5. Add broth and allow to cook on medium heat until the liquid is reduced by half. Remove from heat. 6. Puree the sauce in a blender, then return to heat.
Source: The Intel Ingredients Team
7. Whisk in the heavy cream and season with salt and pepper.
Salmon Garden Veggie Bowl with Red Pepper Sauce Serves 4 Entire recipe: 510 calories, 36g protein, 42g carbs, 10g fiber, 21g fat
Ingredients
Instructions
• • • • • •
1. To prepare each bowl, place ½ cup of cooked wheat berries and top with roughly ¼ cup roasted broccoli, ¼ cup roasted zucchini, 1 half tomato, 4 ounces salmon. Drizzle with 2 fluid ounces of red pepper sauce and garnish with 1 tablespoon fresh basil.
4 4-ounce lemon pepper salmon steaks ¾ cup roasted vegetable mixture ¼ cup creamy roasted red pepper sauce ½ cup wheat berries 1 serving roasted tomatoes 1 tablespoon chiffonade-cut fresh basil
Source: The Intel Ingredients Team
FALL SALAD WITH APPLE, PEAR, JICAMA, AND PUMPKIN SEEDS
Fall Salad with Apple, Pear, Jicama, and Pumpkin Seeds Gluten-free Serves 4 90 calories, 2g protein, 18g carbs, 3g fiber, 1.5g fat Ingredients
Instructions
• • • • • • • • •
1. Cut all fruits and vegetable ingredients into same shape, either sliced thinly or julienned.
4 ounces sliced and peeled apples 4 ounces peeled and julienned jicama 4 ounces fresh Bosc pears 2½ teaspoon honey 2½ teaspoon fresh lemon juice 12⁄ 3 ounce plain low-fat yogurt 1 tablespoon plus 1¾ teaspoon dried cranberries 1 tablespoon plus 1¾ teaspoon fresh minced chives 2½ teaspoon hulled pumpkin seeds
Source: The Intel Ingredients Team
2. Combine honey, yogurt, and lemon juice. Toss with sliced fruit. The salad will seem dry at first just the fruit will release juices with the yogurt. 3. Chop cranberries into small pieces. Add cranberries, pumpkin seeds, and chives before serving.
FRUIT SKEWERS WITH YOGURT DIPPING SAUCE
Fruit Skewers with Yogurt Dipping Sauce Gluten-free Serves 4 80 calories, 3g protein, 19g carbs, 2g fiber, 0g fat Ingredients
Instructions
• • • • • •
1. Thread the cubed and chopped fruits onto 6-inch skewers. Each kebab should contain roughly ¾ cup of fruit.
1 cup fresh strawberries 1 cup cubed cantaloupe 1 cup cubed fresh pineapple 6 ounces fat-free plain yogurt 1 tablespoon light brown sugar 1 tablespoon orange juice
2. Combine yogurt, sugar, and orange juice into a bowl. 3. Put dipping sauce in 2-ounce portions and serve alongside fruit kebabs. 4. Keep cold until ready to serve.
Source: The Intel Ingredients Team
GINGERED SNOW PEAS
Gingered Snow Peas Gluten-free Serves 4 45 calories, 2g protein, 5g carbs, 2g fiber, 2g fat Ingredients
Instructions
• • • •
1. Blanch snow peas in boiling water.
10 ounces fresh stemmed snow peas 1 tablespoon minced ginger root ⅛ teaspoon kosher salt 1½ teaspoon canola oil
2. Heat oil in a hot skillet and saute the ginger briefly, no more than 1 minute. Remove from heat and toss with salt and snow peas. 3. Chill before serving and serve cold.
Source: The Intel Ingredients Team
HONEY MUSTARD GLAZED SALMON
Honey Mustard Glazed Salmon Gluten-free, Dairy-free Serves 4 230 calories, 22g protein, 26g carbs, 0g fiber, 5g fat Ingredients
Instructions
• • • • • • •
1. Combine the honey and mustard to make the glaze. Let simmer over medium heat for 5 minutes. Divide the glaze equally into two separate bowls. Set one bowl aside.
1⁄ 3 cup plus 1¾ teaspoons honey 1 teaspoon Dijon mustard ½ teaspoon whole grain mustard ½ teaspoon kosher salt ⅛ teaspoon ground black pepper 4 4-ounce salmon loins 1-second spray cooking oil
2. Preheat oven to 350F. On a sprayed sheet pan, lay out the salmon and sprinkle the tops with the salt and pepper. Using a brush, evenly apply the glaze to the tops of the salmon, discarding any excess. 3. Bake salmon for 7-10 minutes in the oven, or until it reaches an internal temperature of 155F. 4. Transfer the salmon to a serving vessel. With a clean brush, use the glaze from the bowl that was set aside to brush onto the salmon before serving.
Source: The Intel Ingredients Team
MINTED LENTIL SALAD WITH FETA
Minted Lentil Salad with Feta Gluten-free Serves 4 45 calories, 2g protein, 5g carbs, 2g fiber, 2g fat Ingredients
Instructions
• • • • • • • • • • •
1. Cook lentils in water until just tender, about 25 minutes. Drain and cool slightly. Combine olive oil, red wine vinegar, crumbled feta, garlic, salt, and pepper, and drizzle the mixture over the lentils. Toss well to combine. Add mint, diced bell peppers, and green onions.
3¾ ounces dry lentils 2 cups plus 3 tablespoons water 1 teaspoon extra virgin olive oil 1 tablespoon plus ¼ teaspoon red wine vinegar 2 tablespoons plus 2¾ teaspoons fresh chopped mint ¼ teaspoons fresh minced garlic 1⁄ 3 cup plus 1½ teaspoon diced red bell peppers 2 tablespoons plus 2¾ teaspoons chopped green onions 1⁄ 3 ounce crumbled feta cheese ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper
Source: The Intel Ingredients Team
STEAMED CARROTS AND TURNIPS
Steamed Carrots and Turnips Gluten-free, Dairy-free, Vegan Serves 4 35 calories, <1g protein, 8g carbs, 3g fiber, 0g fat Ingredients
Instructions
• 7¾ ounce fresh sliced carrots • 7¾ ounce fresh turnips • 1 tablespoon plus ¾ teaspoon fresh chopped parsley
1. Thoroughly wash produce in sink and cut into ¼” slices.
Source: The Intel Ingredients Team
2. Steam together until fully cooked, about 8 minutes.
ROASTED ACORN SQUASH
Roasted Acorn Squash Gluten-free Serves 4 110 calories, 1g protein, 22g carbs, 6g fiber, 3g fat Ingredients
Instructions
• • • • •
1. Cut squash in half. Peel hard ring from squash. Remove seeds and cut into 2”x2” pieces. Place cut squash in a shallow baking pan.
18-ounce acorn squash ½ teaspoon salt ½ teaspoon ground cinnamon 1 tablespoon light brown sugar 1 tablespoon unsalted butter
2. Steam squash until almost cooked, about 15 minutes. Drain off excess moisture. 3. In a bowl, toss squash with butter, brown sugar, salt, and cinnamon until evenly coated. Spread on a sheet pan and bake uncovered in 375F oven for 10-15 minutes.
Source: The Intel Ingredients Team
TOMATO BASIL MUSHROOM SPAGHETTI SQUASH
Tomato Basil Mushroom Spaghetti Squash Vegan, Gluten-free Serves 4 70 calories, 2g protein, 10g carbs, 2g fiber, 4g fat Ingredients
Instructions
• • • • • • • •
1. Cut squash in half lengthwise and remove seeds. Place cut-side-down onto a paper-lined sheet pan and roast at 350F until tender, about 45 minute to an hour. When cool enough to handle, scoop out the flesh and gently break up the strands.
16-ounce spaghetti squash 1 tablespoon olive oil 4 ounces sliced Crimini mushrooms 1 teaspoon minced garlic cloves 4 ounces halved cherry tomatoes 1 tablespoon fresh chopped basil ¼ teaspoon kosher salt ⅛ teaspoon ground black pepper
Source: The Intel Ingredients Team
2. Heat oil in a pan and saute mushrooms until cooked. Add garlic and toast. Add halved tomatoes and cooked spaghetti squash. Add chopped basil, salt, and freshly ground pepper. Toss gently to combine and heat through. Serve hot or at room temperature.
SPICE-RUBBED TOFU WITH TABBOULEH AND BROCCOLI
Spice-Rubbed Tofu with Tabbouleh and Broccoli Vegan Serves 4 Entire recipe: 440 calories, 19g protein, 72g carbs, 10g fiber, 12g fat Ingredients
Instructions
• • • • • • • • • •
1. Combine spices, salt, and garlic in a bowl.
1 quart Lemon-Garlic Wine Broccoli 1 pounds plus 6½ ounces Basil Tabbouleh 4 4-ounce firm tofu steaks ½ teaspoon ground cumin 1 teaspoon dried thyme ¾ teaspoons sesame seeds ⅛ teaspoons freshly ground black pepper ⅛ teaspoon kosher salt ½ teaspoon garlic powder 1½ pounds fresh red grapes
Source: The Intel Ingredients Team
2. Season tofu with spice mixture and bake, roast, or broil the tofu until heated throughout. 3. Combine with ¾ cup tabbouleh, ¾ cup broccoli, and 1 cup grapes
Basil Tabbouleh Vegan Serves 4 Entire recipe: 440 calories, 19g protein, 72g carbs, 10g fiber, 12g fat Ingredients
Instructions
• • • • • • • • • • •
1. Boil water. Place bulgur wheat in a hotel pan, pour water over to cover, and stir. Cover with lid and let steam of 12-15 minutes. Uncover and fluff with a fork, then place in refrigerator to chill.
1⁄ 3 cup plus 1 tablespoon water 2 ounces uncooked bulgur wheat 1 ounce diced tomatoes 1⁄ 3 ounce chopped red onions ⅛ ounce chopped basil <⅛ ounce chopped parsley 1 teaspoon extra virgin olive oil <⅛ ounce chopped mint ⅛ teaspoon kosher salt 1 teaspoon fresh lemon juice ⅛ teaspoon ground black pepper
Source: The Intel Ingredients Team
2. Mix all other ingredients together with chilled bulgur.
Lemon-Garlic Wine Broccoli Vegan Serves 4 Entire recipe: 440 calories, 19g protein, 72g carbs, 10g fiber, 12g fat Ingredients
Instructions
• • • • • • •
1. In boiling water, blanch broccoli. Shock and dry when almost cooked through.
1 pound plus 5½ ounces broccoli florets 2 tablespoons plus 2 teaspoons dry white wine 1½ teaspoon canola oil ¼ ounce fresh peeled garlic ⅛ teaspoon crushed red pepper flakes <⅛ ounce freshly grated lemon zest ¼ teaspoon kosher salt
Source: The Intel Ingredients Team
2. Slice garlic into thin slivers. Heat saute pan, add oil and garlic. Cook for 1 minute and then add broccoli, tossing frequently for 1 minute. 3. Add wine and reduce until almost gone, then all salt, pepper, and lemon zest. Toss to coat and serve.
ZUCCHINI CAKE WITH ARUGULA TOMATO SALAD
Zucchini Cake with Arugula Tomato Salad Serves 4 70 calories, 2g protein, 10g carbs, 2g fiber, 4g fat
Ingredients
Instructions
• • • • • • • • • • • • • • •
1. Thinly slice shallots and crumble feta cheese. In a bowl, whisk eggs, flour, feta, and garlic until well-combined. Squeeze any excess liquid from the grated zucchini and fold into the egg/flour mixture. Season with salt and pepper.
8 ounces grated zucchini 2 peeled shallots 4 ounces all-purpose flour 1 teaspoon minced garlic cloves 2 ounces low-fat feta cheese ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 3 eggs 2 teaspoons canola oil 1 ounce arugula lettuce 1 tablespoon fresh chopped mint ½ ounce chopped black olives 1 tablespoon plus ½ teaspoon lemon juice 5 ounces cherry tomatoes 1 tablespoon canola oil
Source: The Intel Ingredients Team
2. Heat a small quantity of oil in a pan and add about 21/4 ounces of zucchini batter into the pan. Using a ring mold if you can, lightly press down to form a little cake. Cook on each side for 3 minutes or until golden brown. Serve hot. 3. In a bowl, combine the cherry tomatoes, lemon juice, mint, olives, and olive oil. Add arugula and toss to coat. Serve 2 oucnes of salad with each fritter.
CILANTRO-LIME CHICKEN WITH BUTTERNUT SQUASH FRIES AND BALSAMIC BRUSSELS SPROUTS
Cilantro-Lime Chicken Gluten-free Serves 4 Entire recipe: 390 calories, 38g protein, 30g carbs, 7g fiber, 14g fat Ingredients
Instructions
• • • • • •
1. Toss the chicken with all of the ingredients in a bowl until evenly coated. Cover and refrigerate for at least an hour before cooking, up to 2 hours.
1 teaspoon fresh chopped cilantro 1 teaspoon fresh chopped chives 2 tablespoons chili powder 2 tablespoons lime juice 1 teaspoon canola oil 4 boneless, skinless chicken breasts
2. Remove the chicken from the marinade and place on a hot grill. Grill chicken for around 5 minutes on each side or until the juices run clear and internal temperature reaches 165F. 3. Serve hot and or chill to internal temperate of 40F before serving chilled.
Source: The Intel Ingredients Team
Butternut Squash Fries Gluten-free Serves 4 Entire recipe: 390 calories, 38g protein, 30g carbs, 7g fiber, 14g fat Ingredients
Instructions
• • • • • • • • •
1. Preheat oven to 425F degrees. Cut squash into ½” wide sticks. On a baking sheet, combine squash with oil, chili powder, cumin, and salt and pepper.
¾ teaspoon ground cumin ¼ teaspoon kosher salt ¼ teaspoon ground black pepper 1 tablespoon canola oil 1 pound, 6 ounces fresh butternut squash 1 tablespoons plus 1 teaspoon fresh lime juice 2¼ teaspoon fresh minced cilantro ¼ teaspoon chili powder 2¼ teaspoon chopped Italian parsley
Source:
2. Roast until fork-tender, 45 minutes to 1 hour. Sprinkle with lime juice, cilantro, parsley, and serve.
Balsamic Brussels Sprouts Gluten-free Serves 4 Entire recipe: 390 calories, 38g protein, 30g carbs, 7g fiber, 14g fat Ingredients
Instructions
• • • • • • •
1. Cut brussels sprouts in half and toss with rosemary, oil, and thyme. Roast on a sheet pan at 350F for approximately 20 minutes.
1½ pounds raw brussels sprouts 1 tablespoon fresh minced rosemary 1 tablespoon fresh minced thyme 1 tablespoon plus 2 teaspoons canola oil 3 tablespoons balsamic vinegar ⅛ teaspoon kosher salt ⅛ teaspoon black pepper
Source:
2. Add balsamic vinegar and toss to coat once the sprouts are out of the oven. Place back into the oven roast for 5 more minutes. Remove and season with salt and freshly ground black pepper.
COUSCOUS WITH FARRO, BRUSSELS SPROUTS, AND CRANBERRIES
Couscous with Farro, Brussels Sprouts, and Cranberries Vegan Serves 4 150 calories, 5g protein, 33g carbs, 7g fiber, 14g fat Ingredients
Instructions
• • • • • • • • • •
1. Cook farro in boiling water according to instructions on package, about 40 minutes.
3 tablespoons plus 1¾ teaspoons uncooked farro ½ cup plus 2¾ teaspoons water 1⁄ 3 cup couscous <⅛ teaspoon kosher salt <⅛ teaspoon ground black pepper ⅛ teaspoon ground cumin 1⁄ 3 cup dried cranberries 5¼ ounces fresh Brussels sprouts 1 teaspoon minced garlic ¾ teaspoons canola oil
2. Bring water to a boil and add the couscous, cooked farrovv, salt, black pepper, cumin, and dried cranberries. Remove from heat, cover, and steam for 20 minutes. Fluff with a fork. 3. Cut brussels sprouts in half, remove core and flake the leaves. Heat oil in a skillet and saute the brussels sprouts with the garlic for 2-3 minutes. Combine brusseuls sprouts to cooked couscous mixture and stir to mix together. 4. Serve hot or cold.
Source: The Intel Ingredients Team
RED QUINOA FRUIT SALAD
Red Quinoa Fruit Salad Vegan, Gluten-free Serves 4 190 calories, 4g protein, 41g carbs, 4g fiber, 2g fat Ingredients
Instructions
• • • • • • • • • •
1. Soak cranberries in boiling water for 5 minutes to rehydrate. Drain excess water and set aside.
½ cup plus 2 tablespoons dried cranberries ¾ cup plus 3 tablespoons boiling water ½ cup plus 3 tablespoons dry red quinoa ¾ cup vegetable stock 2⁄ 3 ounces grated lemon zest 1¾ teaspoon fresh chopped parsley ¼ cup plus 2¾ teaspoons fresh halved red grapes 2 tablespoons plus 1½ teaspoons green onions ⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper
Source: The Intel Ingredients Team
2. In a pot, bring vegetable stock to a boil and stir in the quinoa. Cover and reduce to a low simmer for 10 minutes. Check the qunioa and fluff with a fork. Cook for 5 more minutes uncovered. Drain any excess water and cool. 3. Add remaining ingredients and toss to combine. Cool before serving.
SWEET POTATO HONEY PECAN BARLEY SALAD
Sweet Potato Honey Pecan Barley Salad Dairy-free Serves 4 130 calories, 3g protein, 25g carbs, 4g fiber, 2.5g fat Ingredients
Instructions
• • • • • • • • • •
1. Combine honey, mustard, and rice vinegar until all three liquids are adequately mixed. Set aside.
2 tablespoons honey 1 tablespoon Dijon mustard 1 tablespoon unseasoned rice vinegar 12⁄ 3 cup water 2¾ ounces black barley 1 tablespoon plus 1 teaspoon chopped pecans 2 tablespoons plus 2 teaspoons fresh celery in ¼” dices 2 tablespoons plus 2 teaspoons diced red onions ¼ teaspoon kosher salt ½ cup cubed sweet potatoes
Source: The Intel Ingredients Team
2. Bring water to a boil and stir in the uncooked black barley. Reduce heat to a simmer, cover, and cook or 45 minutes. 3. Roast sweet potato in a 350F oven until fork tender, or 20-30 minutes. Cool roasted sweet potato before combining with other ingredients. 4. Combine all ingredients in a bowl, including the pecans, celery, onions, and prepped grains and dressing. Toss to coat and evenly combine. Season with salt and chill before serving.