2024 Global Wellness Cookbook

2024 Wellness Cookbook

You’ve probably heard that you are what you eat, so choose vibrant, healthy, and impressive meals that fuel your mental and physical performance.

Curious where to start? Read on for recipes that are simple and nutritious, without sacrificing flavor. Whether you’re vegan, new to cooking, feeding a family, or just looking for something new to try tonight, this cookbook will provide food for thought. Dig in and enjoy.

As you read these recipes, think about your own personal wellness goals. Are you an endurance athlete? Are you trying to eat less sugar? Do you wish you could cook these recipes with real-life chefs during virtual cooking classes?

Whoever you are, whatever you’re aiming for, there’s something for everyone. Join professional dietitians and coaches for weekly wellness tips, recipes, and a global support network from your peers around the world. goto/wellness

Table of Contents

Page 34

Apple Cider Chicken with Brussels Sprouts with Bacon and Onions, and Mushroom Brown Rice Pilaf

Page 4

Sesame Soy Grilled Salmon, Steamed Rice, Thai Peach and Green Bean Salad with Pistachios

Page 36

Peach & Brie Turkey Mushroom Blended Burger on Wheat Bun with Peach Slaw

Page 6

Greek Stuffed Chicken with Barley Feta Salad and Cucumber Tomato Salad

Page 38

Pumpkin Chowder with Chipotle Apple Grilled Chicken Sandwich

Page 8

Blackened Salmon with Roasted Sweet Potatoes, and Balsamic Brussel Sprouts

Page 40

Lemon Pepper Grilled Salmon, with Quinoa and Turmeric Brussels Sprouts

Page 10

Cherry Agrodolce Grilled Salmon with Couscous and Roasted Broccoli

Page 42

Roasted Chicken Breast, Harissa Carrot Sauce, Steamed Brown Rice, Honey Roasted Carrots

Page 12

Lemon Pepper Grilled Salmon with Creamy Farro Risotto and Steamed Broccoli

Page 44

Maple Mustard Pork Tenderloin with Sauteed Plums, Brown Rice, Broccolini with Garlic

Page 14

Herb Garlic Chicken with Brown Rice, and Balsamic Roasted Root Vegetables

Page 46

Grilled Shrimp Skewers, Moroccan Carrot Salad Cucumber, Tomato and Parsley Salad

Page 16

Chipotle BBQ Chicken with Honey Grilled Peaches and Corn and Black Bean Salad

Page 48

Honey Hoisin Pork Loin with Charred Green Bean Salad, and Roasted Root Vegetables

Page 18

Paprika Chicken Thighs with Brussels Sprouts and Steamed Jasmine Rice

Page 50

Moroccan Lentil Patty with Yogurt Sauce, Moroccan Carrot Salad, Cucumber Tomato and Parsley Salad

Page 20

Chipotle Roast Beef with Garlic Roasted Potatoes, and Rosemary Thyme Roasted Root Vegetables

Page 52

Fall Salad with Apple, Pear, Jicama, Dried Cranberries and Pumpkin Seeds with Maple Glazed Salmon and Wild Rice

Page 22

Chickpea Tagine with Cinnamon, Cumin and Carrots, Steamed Brown Rice

Page 54

Cilantro Lime Chicken with Butternut Fries & Balsamic Brussels

Page 24

Lebanese Chicken Kebabs with Apricot Tabbouleh and Honey Dijon Dip

Page 56

Balsamic Braised Pork with Honey Roasted Pumpkin and Creamy Farro Risotto

Page 26

Mustard Pork Tenderloin with Cranberry Sage Brussels and Quinoa Feta Garbanzo Salad

Page 28

Salmon Quinoa Tzatziki Bowl with Tzatziki and Spring Lettuce Salad Mix

Page 30

Lemon Pepper Salmon, with Herbed Quinoa, and Honey Roasted Root Vegetables

Page 32

Honey Mustard Glazed Salmon, Summer Veggie Brown Rice Salad, BBQ Carrots

Sesame Soy Grilled Salmon, Steamed Rice, Thai Peach and Green Bean Salad with Pistachios

Sesame Soy Grilled Salmon, Steamed Rice, Thai Peach and Green Bean Salad with Pistachios

360 calories 19g fat 25g carbs 27g protein 6g fiber 310mg sodium

Ingredients Sesame Soy Grilled Salmon and Steamed Rice • 4 (4 oz) Salmon fillets • 2 garlic cloves, minced • 1 ½ tsp ginger, minced • 2 Tbsp low sodium soy sauce • 2 Tbsp sesame oil • 1 Tbsp honey • 1-1/3 cups water • 1 cup long grain white rice

Peach and Green Bean Salad • 1 Tbsp sesame seeds • 1 Tbsp sesame oil • 1 ½ tsp extra virgin olive oil • 2 Tbsp lime juice • 1 Tbsp cilantro, chopped • 1/8 tsp crushed red pepper flakes

• • • • •

¼ tsp kosher salt ¼ cup pistachios 2 green onions, sliced 4 medium peaches, cut into bite-sized pieces 2 cups green beans, ends cut off

Directions 1. To make the salmon: Place salmon fillets in a shallow dish. Mix the marinade ingredients and pour the marinade mixture over the fillets, coating both sides of the salmon with the marinade. Marinade for 30 minutes. Place salmon on a hot grill or pan and cook on both sides until cooked through and internal temperature reaches 145F.

2.To make the rice: In a saucepan, bring water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes. Remove from heat. Let stand covered for 5 minutes or until water is absorbed. Fluff with fork.

3.To make the peach and green bean salad: In a mixing bowl whisk together sesame seeds, sesame oil, olive oil, lime juice, cilantro, pepper flakes, salt, pistachios and green onions. Add peaches and green beans and mix thoroughly.

4.For serving: Portion 1 salmon fillet, 1 cup salad, and ½ cup rice.

Makes 4 servings

Source: the Intel Ingredients Team

Greek Stuffed Chicken with Barley Feta Salad and Cucumber Tomato Salad

Greek Stuffed Chicken with Barley Feta Salad and Cucumber Tomato Salad

320 calories 14g fat 22g carbs 30g protein 6g fiber 680mg sodium

Ingredients Greek Stuffed Chicken • 10 oz frozen spinach, thawed, chopped • ¼ cup crumbled feta cheese • 1 tsp lemon zest • 4 (4 oz) boneless, skinless chicken breasts • ½ tsp kosher salt • 1 tsp ground black pepper • 1 ½ tsp dried oregano • 1 Tbsp canola oil

Barley Feta Salad • 3 oz fresh red beets • ¼ cup dry black barley • 1/3 cup baby arugula • 2 tsp chopped walnuts • 1 oz crumbled feta cheese • 2 tsp balsamic vinegar • 1 tsp extra virgin olive oil • ¼ tsp fennel seed • 1 garlic clove, minced

Cucumber Tomato Salad • 5 oz Roma tomatoes • 6 oz English cucumbers • 1 Tbsp fresh parsley, chopped • 2 tsp lemon juice • 1 ½ tsp extra virgin olive oil • Pinch of Kosher salt • Pinch of ground black pepper • 1 oz red onion, thinly sliced

Directions 1. For the Greek stuffed chicken: Preheat oven to 350F. Zest the lemon peel. In a bowl, combine spinach, feta, and zested lemon peel. Using a paring knife, cut a pocket in the side of the thickest part of the breast, a bit more than halfway through the width and length of the breast. Make sure not to poke through the meat.

Stuff the breast with about 2.5-3 oz spinach mixture. Use a toothpick or wooden skewer to close the flap. Lightly coat chicken with oregano and sprinkle with salt and pepper. In a large ovenproof skillet over medium-high heat, add oil. Cook chicken for 3 to 5 minutes per side. Transfer to the oven and bake for 8 to 12 minutes, or until cooked through.

2. For the barley feta salad: Leave the root and 1" stem on the beets; scrub with a brush. Place in a large saucepan; cover with water. Bring to a boil; cover, reduce heat and simmer for 35 minutes or until tender (a paring knife inserted in the center of a beet should slip out easily without resistance). When beets are cooked, drain and rinse with cold water; cool completely. Trim off beet roots and rub off skins. Cut beets into 1/4" wide wedges. Prepare vegetable stock according to recipe and bring to a boil in a large saucepan. Add the barley; cover, reduce heat and simmer 40 minutes. Remove from heat; cool. Combine the barley, arugula, walnuts and feta in a large bowl. Combine vinegar, oil, fennel seed, and garlic in bowl to make dressing. Pour the vinegar mixture over the barley mixture and toss with beets.

3. For the cucumber tomato salad: Peel cucumbers. Dice tomato and cucumbers into 1/2" pieces. Combine all ingredients.

Makes 4 servings

Source: The Intel Ingredients Team

Blackened Salmon with Roasted Sweet Potatoes, and Balsamic Brussel Sprouts

Blackened Salmon with Roasted Sweet Potatoes, and Balsamic Brussel Sprouts Ingredients Blackened salmon • 2 Tbsp Cajun seasoning • 2 Tbsp canola oil • 4 (4 oz) salmon fillets

Roasted sweet potatoes • 1 lb. sweet potatoes • Pinch of kosher salt and ground black pepper • 1 ½ Tbsp fresh parsley, chopped • 1 ½ Tbsp canola oil

510calories 24g fat 47g carbs 29g protein 9g fiber 560mg sodium

Balsamic Roasted Brussels Sprouts • 1 lb. brussels sprouts • 2 tsp fresh rosemary, minced • 2 tsp fresh thyme, minced • 1 Tbsp canola oil • 2 Tbsp balsamic vinegar • Pinch of kosher salt and ground black pepper

Directions 1. For the blackened salmon: Heat a non-stick skillet or flat top with canola oil and heat to smoking point. Dust salmon on presentation side with Cajun seasoning.

Lay same side down in skillet and sear for 2 minutes. Flip and cook for 1-2 minutes, or until internal temperature reaches 145F. 2. For the roasted sweet potatoes: Peel and cut potatoes into half-moons 3/4" thick. Par boil sweet potatoes until slightly tender. In large bowl, lightly toss potatoes in oil, salt and pepper. Transfer to a baking sheet coated with non-stick spray. Bake at 450F for 25 minutes; turning occasionally, until potatoes are tender.

Garnish with fresh parsley before serving.

3. For the brussels sprouts: Cut brussels sprouts in half, and toss with rosemary, oil, and thyme and roast on sheet pan in oven at 350F for approximately 20 minutes. Add balsamic vinegar and toss to coat. Place back in oven to roast for 5 more minutes. Remove and season with salt and freshly ground black pepper.

4. To serve: portion 1 salmon fillet, ½ cup roasted sweet potatoes, and ¾ cup brussels sprouts.

Cherry Agrodolce Grilled Salmon with Couscous and Roasted Broccoli

Cherry Agrodolce Grilled Salmon with Couscous and Roasted Broccoli

410 calories 8g fat 54g carbs 24g protein 7g fiber 483mg sodium

Ingredients Cherry Agrodolce Salmon • ¼ tsp kosher salt • ¼ tsp ground black pepper • 12 oz salmon fillet • 2 cups fresh cherries • 2 tsp extra virgin olive oil • 1 yellow onion, sliced • 2/3 cup red bell peppers, julienne sliced • 1/3 cup celery, julienne sliced

•1 bay leaf •¼ tsp kosher salt •3 Tbsp granulated sugar •1/3 cup white wine •1/3 cup rice wine vinegar •¾ tsp fresh rosemary, chopped

Couscous • 1-2/3 cup water • ½ cup whole wheat Israeli couscous • 2 Tbsp fresh parsley, chopped Roasted Broccoli • 10 oz broccoli florets • 1 ½ tsp canola oil • ¼ tsp kosher salt • ¼ tsp ground black pepper

Directions 1. To make the salmon: Cut fillet in 4 equal pieces. Season the salmon with salt and pepper. Grill the salmon over direct medium-high heat and cook until internal temperature of 145F and set aside. Wash, cut, and pit the cherries. In a pan over medium-high heat, heat olive oil and then sweat the onion, pepper, celery. Add the bay leaf and salt to the pan. Cook until onions become translucent and fork tender, about 5 minutes.

Add the white wine, sugar, and vinegar. Lower the heat and simmer for 20-25 minutes or until the liquid is reduced syrup-like in consistency.

Remove from heat and add the rosemary and cherries.

2.To make the couscous: Boil water. Place couscous in a large metal bowl. Add boiling water to couscous, gently mix and combine. Cover with lid and let sit for 5-10 minutes. Separate the couscous with a fork and add parsley.

3.To make the roasted broccoli: Preheat the oven to 425F. Place broccoli florets in a mixing bowl. Toss with oil, salt and pepper. Spread vegetables in a single layer on baking sheets. Roast until fork tender and golden brown, about 14-18 minutes.

4.For serving: Portion 1 salmon fillet with Agrodolce, ½ cup couscous, and ½ cup roasted broccoli.

Makes 4 servings

Source: the Intel Ingredients Team

Lemon Pepper Grilled Salmon with Creamy Farro Risotto and Steamed Broccoli

520 calories 13g fat 57g carbs 47g protein 11g fiber 860mg sodium

Lemon Pepper Grilled Salmon with Creamy Farro Risotto and Steamed Broccoli Ingredients Lemon Pepper Grilled Salmon • 4 (4 oz) salmon fillets • 1 tsp ground black pepper • 1½ Tbsp lemon zest • ½ Tbsp extra virgin olive oil • ¼ tsp kosher salt

Creamy Farro Risotto • ½ cup dry farro • 1 ½ cups vegetable stock • 1 garlic clove, minced • 2 Tbsp celery, diced • ¼ cup yellow onion, diced • 1/8 tsp canola oil • ¼ tsp dried oregano • 2 Tbsp shredded mozzarella • 2 Tbsp shredded parmesan cheese

Steamed Broccoli • ¼ tsp ground black pepper • 1 ½ lb. broccoli • ¼ tsp kosher salt

Directions 1. For the grilled salmon: Pre-heat the grill. Brush the salmon with the oil and season with pepper and lemon zest. Grill the salmon flesh side down first (skin side up), each side should be firm and opaque with grill marks. Internal temp 145.

2. For the farro risotto: Rinse farro under cold water. Place in dry pan and add farro, toast farro over medium high heat until lightly brown and smells nutty, about 3 minutes. Prepare vegetable stock according to sub recipe. Heat medium saucepan and mist with oil. Sauté vegetables, garlic & oregano in pan, then stir in toasted farro. Stir in half the vegetable stock and stir for 5 minutes. Next, stir in the remainder of the stock. Bring the risotto to a boil and simmer until tender, about 45 to 50 minutes. Remove the risotto from the heat and stir in the cheeses.

3. For the broccoli: Cut stems 4" from top of broccoli and place in steamer pans. Steam broccoli for 5-7 minutes until tender. Batch cook to preserve freshness.

Makes 4 servings

Source: The Intel Ingredients Team

Herb Garlic Chicken with Brown Rice, and Balsamic Roasted Root Vegetables

410 calories 9 g fat 49 g carbs 29 g protein 7 g fiber 370 mg sodium

Herb Garlic Chicken with Brown Rice, and Balsamic Roasted Root Vegetables Ingredients Herb Garlic Chicken • 1 lb. boneless, skinless chicken breasts • 1 tsp garlic and herb seasoning • 1/8 tsp ground black pepper • 2 tsp canola oil • 2 tsp chicken stock • 1 Tbsp minced garlic • ½ cup dry white wine • 1/8 tsp kosher salt • 1 tsp fresh thyme, chopped

Roasted Vegetables • ½ cup fresh beets • ½ cup red onion • 1 cup diced carrots • 1 cup peeled and diced parsnips • ½ cup chopped fennel • 1/8 tsp kosher salt • 1 tsp canola oil • 1 tsp balsamic vinegar • 1/8 tsp ground black pepper • 1 tsp chopped Italian parsley

Brown Rice • 2/3 cup brown rice • 1 1/3 cup water

Directions 1. For herb garlic chicken: Preheat oven to 350F. Season chicken with seasoning blend and pepper. Heat oil in skillet over medium heat. When oil is hot, pan sear chicken on both sides and place in a roasting pan/oven safe dish. When all chicken is browned, leave remaining oil in pan and reduce heat to low. Add garlic to pan and cook over low heat until lightly browned, stirring frequently. Add wine, salt, stock, and thyme scraping pan to loosen browned bits. Reduce volume by 1/3.

Pour sauce over the chicken and roast uncovered until cooked through, about 25-30 minutes. Remove the chicken from the pan and top with sauce.

2. For the roasted vegetables: Adjust oven temperature to 400F degrees. Cut beets and onions into 1/4-inch wedges. Place carrots, parsnips, fennel, beets and red onions into a bowl and toss with oil and salt. Lay vegetables out onto a sheet pan and roast for about 25-30 minutes, stirring to ensure even cooking. Remove sheet pan from oven, drizzle with balsamic vinegar, toss to mix and return to over for 10 more minutes until vegetables are tender. Remove from oven and toss with ground black pepper and chopped parsley.

3. For the brown rice: Rinse rice under cold running water. Place rice and water in medium stockpot. Bring to a boil over medium high heat. Reduce heat to very low and simmer covered. Allow to cook for 20 minutes, until rice is tender.

4. To serve: portion 1 chicken breast, ½ cup brown rice, and ½ cup roasted vegetables.

Makes 4 servings

Source: The Intel Ingredients Team

Chipotle BBQ Chicken with Honey Grilled Peaches and Corn and Black Bean Salad

Chipotle BBQ Chicken with Honey Grilled Peaches and Corn and Black Bean Salad

350 calories 10g fat 42g carbs 29g protein 5g fiber 579mg sodium

Ingredients Chipotle BBQ Chicken • 1 ½ tsp fresh parsley, chopped • 1 ½ tsp fresh basil, chopped • 1 ½ tsp fresh oregano, chopped • ½ tsp fresh cilantro, chopped • 1 tsp lemon zest • ½ tsp kosher salt • 1 tsp canola oil • 1 pound boneless, skinless, chicken breasts • 2 Tbsp Bull's Eye barbecue sauce • ½ tsp chipotle peppers in Adobo sauce

Honey Grilled Peaches • 2 medium peaches • ¾ tsp honey • ½ tsp canola oil

Corn and Black Bean Salad • ½ cup fresh corn kernels • ½ tsp canola oil • 1 Tbsp fresh cilantro, chopped • ½ jalapeno, chopped • 1 cup low-sodium canned black beans, drained and rinsed • 1 lime • ½ red bell pepper • Pinch of salt and pepper • 1 green onion

Directions 1. To make the BBQ chicken: Combine parsley, basil, oregano, cilantro, lemon zest, and salt in bowl. Preheat grill to 425F degrees. Coat chicken breasts with oil and herb mixture on each side. Pat herbs down to stick to chicken. Place chicken on hot grill. Grill chicken for around 5 minutes on each side or until juices run clear and internal temperature 165F. Combine the barbecue sauce and chipotle peppers. Brush onto the chicken and set aside.

2.To make the honey grilled peaches: Cut each peach in half and remove pits. Gently toss the peaches with the oil. Heat grill to medium-high heat. Brush cut-sides of peaches with honey. Grill 6 to 8 minutes, or until softened, turning occasionally.

3.To make the corn and black bean salad: Toss corn with oil and roast in 375 F oven for 8-10 minutes, until golden in color. In the meantime, dice the red pepper, chop the cilantro, julienne the green onion and chop the jalapeno. Add to a bowl with roasted corn, toss to combine. Chill.

4.For serving: Portion 1 chicken breast, ½ grilled peach, and ½ cup corn and black bean salad.

Makes 4 servings

Source: the Intel Ingredients Team

Paprika Chicken Thighs with Brussels Sprouts and Steamed Jasmine Rice

Paprika Chicken Thighs with Brussels Sprouts and Steamed Jasmine Rice Ingredients Brussels sprouts • 1 lb. brussels sprouts • 4 shallots, peeled • 1 lemon, sliced • 2 Tbsp extra virgin olive oil • ¼ tsp kosher salt • ¼ tsp ground black pepper Jasmine rice • 2/3 cup dry jasmine rice • 1 1/3 cup water

570 calories 25g fat 40g carbs 45g protein 6g fiber 610mg sodium

Paprika chicken thighs • 2 cloves garlic, minced • ½ tsp kosher salt • ¼ tsp ground black pepper • 1 Tbsp smoked paprika • 1 tsp thyme • 2 lb. bone-in, skin-on chicken thighs • 1 Tbsp extra virgin olive oil

Directions 1. For the chicken thighs and brussels sprouts: preheat to 450F. 2. For the brussels sprouts: Trim and halve the brussels sprouts. Quarter the shallots. Combine Brussels sprouts, shallots and lemon with oil, salt and pepper on a large rimmed baking sheet.

3. For the Jasmine rice: add Jasmine rice and water to a pot on the stove, bring to a boil. Once boiling, reduce the heat to low and cover, simmer for 12-15 minutes or until rice is tender and soft.

4. For the Chicken Thighs: Mash garlic and salt with the side of a chef's knife to form a paste. Combine the garlic paste with paprika, thyme and the remaining oil and pepper in a small bowl. Remove skin from chicken thighs. Rub the paste all over chicken. Nestle the chicken into the brussels sprouts on the baking sheet.

5. Roast on the lower rack in oven until the brussels sprouts are tender and an instant-read thermometer inserted into the thickest part of the chicken without touching bone registers 165F, 20 to 25 minutes.

6. To serve: portion 1 chicken thigh, ½ cup brussels sprouts, and ½ cup jasmine rice.

Chipotle Roast Beef with Garlic Roasted Potatoes, and Rosemary Thyme Roasted Root Vegetables

480 calories 22 g fat 30 g carbs 39 g protein 5 g fiber 850 mg sodium

Chipotle Roast Beef with Garlic Roasted Potatoes, and Rosemary Thyme Roasted Root Vegetables Ingredients Chipotle Roast Beef • ¼ tsp ground black pepper • 1 tsp kosher salt • 1 ½ Tbsp fresh parsley, chopped • 1 ¼ tsp fresh thyme, minced • 1 ¼ tsp canned chipotle in adobo sauce, minced • 1 clove minced garlic • 3 tsp lime juice • 1 lb beef round

Garlic Roasted Potatoes • 1 lb. red potatoes, quartered • Water or broth to cover potatoes • 1 Tbsp canola oil • ½ tsp kosher salt • 1 tsp fresh parsley, chopped • 2 cloves minced garlic • 1 ¼ tsp ground paprika

Roasted Root Vegetables • ½ cup sliced carrots • ½ cup parsnips • ½ cup turnips • ½ cup red onions, sliced • ¼ cup celery, sliced • 2 Tbsp canola oil • 1 ½ tsp fresh rosemary, chopped • 1 ½ tsp fresh thyme, minced • 1 Tbsp Lawry's salt-free seasoning

Directions 1. For chipotle roast beef: Preheat oven to 350F. Combine pepper, salt, parsley, thyme, chipotle peppers, garlic and lime juice into paste. Rub meat with paste. Place meat, fat side up, on rack in roasting pan. Roast meat uncovered for 3 hours. Remove from oven and allow to rest for at least 10 minutes prior to slicing. Slice beef into 1/8" slices across the grain.

2. For potatoes: Adjust oven temperature to 375F. Dice potatoes and place in a saucepan. Cover with an inch of cold water or broth and add ½ teaspoon of salt. Bring the water to a boil. Reduce the heat to medium-low. Cover the pot with a lid and let simmer until fork-tender, about 15-20 minutes. Drain potatoes in a colander. Combine oil, salt, parsley, garlic and paprika in large bowl. Add potatoes to bowl. Toss gently to coat potatoes without breaking them up. Place potatoes on baking sheet. Bake until golden brown.

3. For root vegetables: Cut vegetable into half-moons and place on a sheet tray. Drizzle with oil and sprinkle with seasoning and herbs. Roast in the oven at 350F for about 15-20 minutes, or until veggies are tender and golden brown.

4. To serve: portion 4 oz beef, ½ cup roasted potatoes, ½ cup root vegetables

Makes 4 servings

Source: the Intel Ingredients Team

Chickpea Tagine with Cinnamon, Cumin and Carrots, Steamed Brown Rice

Chickpea Tagine with Cinnamon, Cumin and Carrots, Steamed Brown Rice Ingredients Chickpea Tagine with Cinnamon, Cumin, and Carrots • 1 ½ tbsp olive oil • 2 garlic cloves, peeled and minced • ½ yellow onion, sliced thin • 4 oz carrots, sliced thin • 13 oz canned garbanzo beans, drained and rinsed • ½ tsp turmeric • ½ tsp ground cinnamon • ¼ tsp ground cayenne pepper

• • • • • • •

1 ½ tsp honey ½ tsp ground cumin 1 1/3 cup water ½ tsp Kosher salt A pinch ground black pepper 2 tbsp parsley, chopped fine 1/3 cup Greek fat free plain yogurt

290 calories 9g fat 23g carbs 31g protein 6g fiber 550mg sodium

Steamed Brown Rice • ½ cup plus 3 tbsp dry brown rice • 1 1/3 cup water

Directions: 1. For the Chickpea Tagine with Cinnamon, Cumin, and Carrots: In a large skillet, heat oil over medium flame. Add onions and garlic and sauté until onions are soft and translucent. Stir in chickpeas, carrots, turmeric, cinnamon, cayenne, cumin, honey, water, salt, and pepper. Cover and simmer for about 25 minutes, stirring occasionally. When ready to serve, garnish with a dollop of Greek yogurt and a sprinkle of parsley.

2. For the Brown Rice: Rinse rice under cold running water. Place rice and water in medium stockpot. Bring to a boil over medium high heat. Reduce heat to very low simmer covered. Allow to cook for 20 minutes or until 165°F is reached and rice is tender.

Makes 4 Servings

Source: The Intel Ingredients Team

Lebanese Chicken Kebabs with Apricot Tabbouleh and Honey Dijon Dip

330 calories 12g fat 31g carbs 27g protein 4g fiber 610mg sodium

Lebanese Chicken Kebabs with Apricot Tabbouleh and Honey Dijon Dip Ingredients Chicken Kabobs • 6 garlic cloves, chopped • 1 tsp kosher salt • 1 tsp ground black pepper • 2 tsp lemon juice • ½ Tbsp dried oregano • 1 lb. boneless, skinless chicken breast • 1/3 cup canola oil • 1 Tbsp fresh mint, chopped • ½ cup red onions, thinly sliced

Zucchini Apricot Tabbouleh • 2 medium zucchini, diced • ½ cup bulgur wheat • 1 garlic clove, mashed • ¼ tsp kosher salt • ¼ tsp ground black pepper • ¼ cup fresh parsley, chopped • ¼ cup dried apricots • 1 tsp extra virgin olive oil

Honey Dijon Dipping Sauce • ¼ cup Dijon mustard • ¼ cup low fat sour cream • 2 Tbsp honey

Directions 1. For the chicken kabobs: Marinade the chicken. Cut chicken into 1" pieces. Mix chicken, oil, garlic, mint, oregano, lemon juice, salt and pepper in a bowl. Let marinate for 30 minutes. Make the skewers. Alternate chicken and onions on skewers. To assemble one skewer, 2 oz raw chicken and 5 onion wedges. Grill approximately 4 minutes on each side until internal temp reaches 165F and the chicken is cooked through.

2. For the tabbouleh: In a saucepan, bring water to a boil and add the cubed zucchini. Cook for 3-5 minutes until just tender, plunge into iced water, drain and put to one side. 2 In a large bowl, add the bulgar wheat, garlic, salt and pepper. Add boiling water to the bulgur wheat and cover with plastic wrap so the bulgur wheat steams. 3 After 20 minutes, unwrap the bowl holding the bulgur wheat and run a fork through it to loosen the grains. Add the zucchini, parsley (including stems), apricots, and olive oil.

3. For the honey Dijon dipping sauce: Whisk together all ingredients until well combined. Serve cold.

Makes 4 servings

Mustard Pork Tenderloin with Cranberry Sage Brussels and Quinoa Feta Garbanzo Salad

Mustard Pork Tenderloin with Cranberry Sage Brussels and Quinoa Feta Garbanzo Salad Ingredients Brussels Sprouts • 1 lb. brussels sprouts Pork Tenderloin • ¼ tsp kosher salt , divided • 1/8 tsp ground black pepper, divided • 2 Tbsp dijon mustard • 1 lb. pork tenderloin • ½ yellow onion, sliced • 3 cloves garlic, minced • ½ cup dried cranberries • 1 Tbsp fresh sage, chopped • 2 ½ Tbsp canola oil

530 calories 25g fat 41g carbs 38g protein 9g fiber 610mg sodium

Quinoa Garbanzo Salad • ½ cup dry red quinoa • 1 ½ cups canned garbanzo beans • 2 ½ Tbsp extra virgin olive oil • 1 ½ Tbsp red wine vinegar • 1 shallot, minced • ¼ tsp kosher salt • ¼ tsp ground black pepper • ½ cup cherry tomatoes, halved • 1 Tbsp fresh mint, chopped • 2 tsp dried oregano • ½ cup crumbled feta cheese • 3 lemon wedges

Directions 1. For the brussels sprouts: Cut brussels sprouts in half or quarters if large. Bring a large pot of water to a boil and fill a large bowl with ice water. Blanch Brussels sprouts for 5 minutes. Plunge the blanched sprouts in the ice water to stop the cooking process then move them to a clean towel, pat dry, and cool.

2. For the pork tenderloin: Preheat oven to 375F. Season pork with 1/2 quantity of salt and 1/2 quantity of pepper and rub Dijon to cover. Roast pork loin until internal temperature reaches 145F degrees. Deglaze pan with stock and reserve pan juice. Sauté onions in oil until translucent, add garlic and sauté another minute. Add blanched brussels sprouts, cranberries, sage and remaining salt and pepper; sauté to heat.

3. For the quinoa: Rinse red quinoa under water until water runs clear. Bring 1 cup water or stock to a boil and stir in red quinoa. Simmer 12-15 minutes.

4. To serve: Slice pork and serve with pan juice, ½ cup brussels sprouts and ½ cup quinoa salad.

Salmon Quinoa Tzatziki Bowl with Tzatziki and Spring Lettuce Salad Mix

400 calories 13g fat 34g carbs 36g protein 5g fiber 440mg sodium

Salmon Quinoa Tzatziki Bowl with Tzatziki and Spring Lettuce Salad Mix Ingredients Lemon vinaigrette • 2 Tbsp lemon juice • 1 shallot, chopped • 1 garlic clove, crushed • ½ tsp kosher salt • ¼ cup extra virgin olive oil • 1 Tbsp lemon zest • 2 Tbsp apple cider vinegar

Tzatziki • 1 English cucumber , grated • Pinch of kosher salt • ½ cup plain fat-free Greek yogurt • 1 garlic clove, crushed • ½ tsp ground paprika • ¼ tsp extra virgin olive oil • 1 tsp fresh dill, chopped

Lemon pepper salmon • 4 (4 oz) salmon fillets • 1 tsp ground black pepper • 1 Tbsp lemon zest • ½ Tbsp extra virgin olive oil • ¼ tsp kosher salt

Directions 1. For the lemon vinaigrette: In a blender, place all ingredients except the olive oil and lemon peel. Process until smooth and drizzle in olive oil to emulsify. Add grated lemon peel at the end.

2. For the tzatziki: Sprinkle grated cucumber with salt and set aside for 30 minutes. Pat the cucumber dry with a clean paper towel and then place in a mixing bowl. Add yogurt, garlic and dill to the bowl. Mix well. Transfer to a serving dish and drizzle with olive oil and sprinkle with paprika.

3. For the lemon pepper salmon: Pre-heat the grill. Brush the salmon with the oil and season with pepper and lemon zest. Grill the salmon flesh side down first (skin side up), each side should be firm and opaque with grill marks. Internal temp 145F.

Makes 4 servings

Source: the Intel Ingredients Team

Lemon Pepper Salmon, with Herbed Quinoa, and Honey Roasted Root Vegetables

530 calories 17g fat 58g carbs 36g protein 8g fiber 740mg sodium

Lemon Pepper Salmon, with Herbed Quinoa, and Honey Roasted Root Vegetables Ingredients

Lemon Pepper Salmon • 4 (4 oz) salmon fillets • 2 tsp extra virgin olive oil • ¼ tsp kosher salt • 1 tsp ground black pepper • 1 Tbsp lemon zest

Herbed Quinoa • 1 cup uncooked quinoa • 1 ½ tsp canola oil • 1 garlic clove, minced • 2 Tbsp diced green bell pepper • 2 Tbsp diced red onion • 2 cups hot water • 1 Tbsp vegetable bullion • 1 ½ tsp fresh parsley, chopped • ¼ tsp kosher salt • ½ tsp ground black pepper • ¼ tsp dried oregano • ½ tsp fresh thyme, chopped • ½ tsp dried marjoram

Honey Roasted Vegetables • 2/3 cup peeled and diced sweet potatoes • 2/3 cup peeled and diced turnips • 2/3 cup peeled and cubed parsnips • 2/3 cup diced carrots • ½ cup rutabagas • 2 Tbsp honey • ¼ tsp kosher salt • 1 Tbsp canola oil • ¼ red onion, chopped

Directions 1. For the salmon: Pre-heat the grill. Brush the salmon with the oil and season with salt, pepper, and lemon zest. Grill the salmon flesh side down first (skin side up), about 6-8 minutes on each side, until firm and opaque with grill marks.

2. For the herbed quinoa: Thoroughly rinse quinoa. In a skillet, heat the oil and sauté garlic, onions and green peppers in oil until onions are translucent. Dissolve vegetable bullion in hot water to make stock. Add the quinoa, herbs, stock, and seasoning to skillet with onions and peppers. Simmer until quinoa is tender, about 20 minutes.

3. For the roasted vegetables: Preheat oven to 450F. Combine all ingredients except cooking spray in a large bowl; toss to coat. Spray a baking sheet with cooking spray; divide vegetable mixture evenly among the baking sheet. Roast for 20-30 minutes, or until vegetables are tender and begin to brown, stirring every 10 minutes.

4. To serve: portion filet of salmon, ½ cup quinoa, and ½ cup roasted vegetables

Makes 4 servings

Source: the Intel Ingredients Team

Honey Mustard Glazed Salmon, Summer Veggie Brown Rice Salad, BBQ Carrots

Honey Mustard Glazed Salmon, Summer Veggie Brown Rice Salad, BBQ Carrots Ingredients

Summer Veggie Brown Rice Salad • ½ c dry brown rice • 2 Tbsp fresh Italian parsley, chopped • 3 Tbsp canned garbanzo beans, drained, rinsed • 3 Tbsp fresh cilantro, chopped • ½ tsp fresh lemon juice • 2/3 oz red bell peppers, diced fine • 2/3 oz green bell peppers, chopped fine • 2/3 oz scallions, sliced in 1-inch pieces • 1/8 tsp kosher salt • 1 tsp fresh oregano, minced

•

3 tbsp cucumbers, peeled and sliced into ¼ inch pieces

Honey Mustard Glazed Salmon • 1/3 cup honey • 1 tsp Dijon mustard • ½ tsp whole grain mustard • ½ tsp Kosher salt • A pinch of ground black pepper • Four 4oz salmon loins/filets • Canola or olive oil cooking spray

410 calories 8g fat 60g carbs 26g protein 6g fiber 630mg sodium

BBQ Carrots • 1 tsp lemon juice • 2 Tbsp barbeque sauce • 1 lb. baby carrots • 1 Tbsp chili powder • 1 Tbsp minced garlic cloves • 1 tsp canola oil • ¼ cup water Vinaigrette for Summer Veggie Brown Rice Salad • 2 tsp white wine vinegar • ½ tsp honey • 1 tsp canola oil

Directions:

1. For the Summer Veggie Brown Rice Salad: Wash the rice, then place it in a pot with 1 cup the water, bring to a boil and simmer until the rice is tender. Rinse the rice and lay out on a sheet pan and place in refrigerator to cool. Prepare vinaigrette by combining the vinegar, honey, and oil together. In a large bowl, combine the rice, garbanzo beans, lemon juice, red and green peppers, garlic, salt, pepper, cucumbers and oregano. Before serving, toss with scallions, cilantro and vinaigrette.

2. For the Honey Mustard Glazed Salmon: Combine the honey and mustards to make a glaze. Let it simmer over medium heat for 5 minutes. Divide the glaze equally into two separate bowls. Set one bowl of glaze aside. Preheat oven to 350°F. On a sheet pan sprayed with oil 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 and discard any leftover glaze from this bowl. Bake salmon in the oven for 7-10 minutes. Cook to a minimum internal temperature of 155°F. Transfer the salmon onto a serving plate. With a clean brush, use the glaze that was set aside to brush onto the salmon for serving.

3. For the BBQ Carrots: Combine lemon juice and BBQ sauce and set aside. Wash and dry carrots. Cut carrots in half lengthwise. Toss the carrots with the oil, garlic and chili powder. Place the carrots on a sheet tray. Roast for 10 minutes in a 350°F oven. Brush the BBQ sauce mixture over both sides of the carrots and cook until the BBQ sauce has thickened and caramelized, about 5-7 minutes. Remove from the oven and remove the carrots from the sheet tray. Deglaze the sheet tray with water and then place back into the over for 3-5 minutes. Be sure to move the water around the tray with a spatula to pull up the cooked-on sauce and spices. Remove and incorporate the liquid with the carrots.

Makes 4 Servings

Source: The Intel Ingredients Team

Apple Cider Chicken with Brussels Sprouts with Bacon and Onions, and Mushroom Brown Rice Pilaf

Apple Cider Chicken with Brussels Sprouts with Bacon and Onions, and Mushroom Brown Rice Pilaf

450 calories 12g fat 56g carbs 31g protein 6g fiber 520mg sodium

Ingredients Apple Cider Chicken • 1 lb boneless, skinless chicken breasts • 2 cups apple cider • 1/8 tsp ground cloves • 1/8 tsp ground ginger • 1/8 tsp ground cinnamon • 1 Tbsp unsalted butter, melted • 2 Tbsp all purpose flour • 1 cup apple, diced

Brussels Sprouts • 1 lb brussels sprouts • 2 slices bacon • 1 tsp extra virgin olive oil • ½ yellow onion, diced • 2 tsp fresh thyme • ½ tsp kosher salt • ½ tsp ground black pepper • ¾ tsp lemon juice

Mushroom Brown Rice Pilaf • 1 cup yellow onion, chopped • 1 cup portobello mushrooms, sliced • ½ cup celery, diced • 2/3 cup brown rice, uncooked • ½ cup fresh parsley, chopped • 1/8 tsp kosher salt • 3 tsp canola oil • 2 cups vegetable stock

Directions 1. For the chicken: Place chicken in a baking dish. Combine apple cider, cloves, ginger, and cinnamon to make marinade. Reserve 2/3 of marinade in bowl. Pour 1/3 of the marinade over chicken. Cover and refrigerate overnight. The next day, preheat oven to 325F. Roast chicken in oven for 40 minutes, until internal temperature reaches 165F. Drain juices and discard. Cover chicken and hold hot. Heat the remaining 2/3 of marinade in a saucepan until reaches internal temperature of 165F. Melt butter in a small saucepan. Stir in flour to make a roux, cook 5 minutes. Whisk in hot marinade until smooth, thickened and flour taste has disappeared. Simmer for 20 minutes. Add apples to sauce and continue to simmer 5 minutes or until apples are tender.

2. For the brussels sprouts: Bring a large pot of water to a boil. Trim the sprouts. If sprouts are very small, cut in half; otherwise cut into quarters. Cook the sprouts until barely tender, 3 to 5 minutes. Drain. Cook bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, 3 to 6 minutes. Remove with a slotted spoon to drain on a paper towel. Discard all but about 1 tablespoon bacon fat from the pan. Add oil to the pan and heat over medium heat. Add onion and cook, stirring often, until soft but not browned, reducing the heat if necessary, about 4 minutes. Stir in thyme, salt and pepper. Increase heat to medium-high, add the Brussels sprouts, and cook, tossing or stirring occasionally, until tender and warmed through, about 3 minutes. Remove the herb sprigs. Add the bacon, thyme, lemon juice, and toss.

3. For the rice pilaf: In a large pot, heat oil over medium heat. Add onion, mushrooms, and celery. Cook for 5-7 minutes, until vegetables are soft. Add vegetable stock, brown rice, parsley, and salt, cover and bring to a boil. Reduce heat to medium and cook until tender, approximately 25 minutes. Drain off any excess liquid.

4. To service: portion 1 chicken breast, ½ cup brussels sprouts, 1 cup rice pilaf

Peach & Brie Turkey Mushroom Blended Burger on Wheat Bun with Peach Slaw

320 calories 18g fat 23g carbs 18g protein 4g fiber 300mg sodium

Peach & Brie Turkey Mushroom Blended Burger on Wheat Bun with Peach Slaw Ingredients Peach & Brie Turkey Burger • 2 cloves garlic, minced • 10 oz button mushrooms, sliced • 2 tsp canola oil • ¼ cup chopped yellow onion • 2 ½ Tbsp minced fresh parsley • 8 oz 85% lean ground turkey • 2 cups spring mix salad blend • 2 oz brie cheese • 4 wheat hamburger buns

Peach Chutney • 1 large tomato • 1 orange • 1 medium peach • 1 yellow onion • Pinch of Kosher salt • ¼ cup golden raisins

•½ tsp granulated sugar •¼ tsp ground cinnamon •¼ tsp ground nutmeg •¼ tsp ground cayenne pepper •½ tsp minced fresh ginger •1 tsp white wine vinegar

Peach Slaw • 3 medium peaches • 10 oz shredded cabbage • ½ cup sliced yellow onion • 1/3 cup julienne sliced carrots • 2 Tbsp apple cider vinegar • 2 ½ Tbsp granulated sugar • ¼ tsp celery seed • ½ cup light mayonnaise

Directions 1. To make peach & brie turkey patties: Heat oil in a sauté pan and cook sliced mushrooms until soft. Cool and squeeze out excess liquid. Place in a food processor and pulse to rough chop. Mix chilled mushrooms, ground turkey, parsley, garlic and onions. Portion into 4 equal patties and set aside.

2. To make peach chutney: Peel, seed, and dice tomato then set aside.. Zest and juice whole orange. Cut peach and onion into small dice. Heat sauté pan over medium heat, add onions and cook until translucent. Add salt, raisins, sugar, orange zest and juice, spices, ginger and vinegar. Cook and reduce until syrupy. Add peaches and cook until tender, remove from heat and cool. Once cooled, fold in tomatoes.

3. To make peach slaw: Cut peaches in half and remove pit. Place on sheet pan face down on parchment paper. Bake at 450F for about 10-15 minutes. Remove from the oven, allow a few minutes to cool and dice. Placed in a medium bowl and mix with remaining ingredients for slaw. Set aside.

4. To make burgers: Grill turkey patty until internal temperature reaches 165F. Toast bun.

5. For serving: Top the bottom bun with 2 Tablespoons peach chutney, 1/2 cup spring mix, turkey burger and 1/2-ounce brie and top of bun. Serve with 3/4 cup slaw on the side.

Makes 4 servings

Source: the Intel Ingredients Team

Pumpkin Chowder with Chipotle Apple Grilled Chicken Sandwich

470 calories 16g fat 57g carbs 32g protein 8g fiber 970mg sodium

Pumpkin Chowder with Chipotle Apple Grilled Chicken Sandwich Ingredients Green Apple Chipotle Salsa • ½ cup chopped red onion • 1 medium apple, diced • ¼ cup cilantro, chopped • ¼ cup apple juice • ¼ cup red wine vinegar • ¼ tsp kosher salt • 3 Tbsp granulated sugar • 1 tsp chipotle peppers in Adobo sauce, minced

Chipotle Grilled Chicken Sandwich • ¼ tsp kosher salt • ¼ tsp ground black pepper • 4 (4 oz) boneless, skinless chicken breasts • 1 Tbsp canola oil • 4 whole wheat hamburger buns • 4 lettuce leaves • 1 tomato, sliced

Pumpkin Chowder • 1 tsp olive oil • 3 garlic cloves, minced • 1 small yellow onion, chopped • 2 1/3 cup chicken stock • ½ tsp ground allspice • 1 tsp ground cinnamon • 1/8 tsp ground black pepper • 1/8 tsp ground cayenne pepper • ¾ tsp salt

• • • • •

1 tbsp brown sugar 1 tbsp apple cider vinegar 1-15 oz can pumpkin 3 cups water 2 tbsp heavy whipping cream

Directions 1. For the green apple salsa: Place onions in a strainer. Rinse under hot water for 3 minutes. Drain well and place in a bowl. Combine the remaining ingredients, cover and refrigerate for at least 2 hours.

2. For the grilled chicken: Pre-heat the grill. Brush the chicken breast with oil and season with the salt and pepper. Grill chicken on each side until an internal temperature of 165F is reached.

3. For the pumpkin chowder: Heat oil into a pot over medium heat and sauté the onions and garlic for about 3 minutes until softened and slightly brown. Add vegetable stock and simmer for 20 minutes. Transfer to a blender, add pumpkin, spices, salt, sugar, vinegar and blend until smooth. Return to pot, add the cream and stir to incorporate until heated throughout.

4. To assemble the sandwich: Toast bun. Place on bottom bun 1 slice of lettuce, two slices of tomato, chicken, and top with 2 Tbsp chipotle apple salsa and close bun.

5. To serve: portion 1 Sandwich and 1 ½ cups chowder.

Makes 4 servings

Source: The Intel Ingredients Team

Lemon Pepper Grilled Salmon, with Quinoa and Turmeric Brussels Sprouts

Lemon Pepper Grilled Salmon, with Quinoa and Turmeric Brussels Sprouts Ingredients Lemon Pepper Salmon • 4 (4 oz) salmon fillets • 1 tsp ground black pepper • 1 Tbsp and 1 tsp lemon zest • 2 tsp extra virgin olive oil • ¼ tsp kosher salt

Quinoa • 1 ½ cups vegetable stock • ¾ cup quinoa, uncooked • 1 tsp ground cumin • 1 tsp turmeric • 1 tsp ground coriander • 1/8 tsp kosher salt • 1/8 tsp ground black pepper

Brussels Sprouts • 1 lb. brussels sprouts • 2 Tbsp canola oil • 1 Tbsp minced garlic • ¾ tsp smoked paprika • 1 Tbsp ground coriander • 1/8 tsp kosher salt • 1/8 tsp ground black pepper

Directions 1. For the salmon: Preheat grill. Brush the salmon with oil, season with pepper and lemon zest. Grill the salmon flesh side down first (skin side up). Cook to internal temp 145F, about 6-8 minutes per side. Each side should be firm and opaque with grill marks.

2. For the quinoa: Add all the ingredients in a saucepan and bring the mixture to a boil. Turn the heat down and let it simmer until the small rings from quinoa start floating in the water. Turn the heat off, cover and steam for 10 minutes. Stir and set aside.

3. For the brussels sprouts: Remove hard end of the sprouts and shred or thinly slice. In a skillet, add oil and garlic and cook on medium heat until the garlic is golden brown, about 20 seconds. Add smoked paprika, coriander powder, salt and pepper and cook for another 10 seconds. Add the brussels sprouts and cook about 1 minute. Add the cooked quinoa and cook for another 30 seconds. Stir.

4. To serve: Plate 4 oz salmon with 1 cup quinoa and brussels sprouts mixture.

Source: the Intel Ingredients Team

Roasted Chicken Breast, Harissa Carrot Sauce, Steamed Brown Rice, Honey Roasted Carrots

Roasted Chicken Breast, Harissa Carrot Sauce, Steamed Brown Rice, Honey Roasted Carrots

410 calories 8g fat 50g carbs 37g protein 6g fiber 1030mg sodium

Ingredients Harissa Carrot Sauce • 1.5 oz fresh carrots • 1 tsp harissa paste • A pinch of Kosher salt • 2.5 tbsp warm water • ½ tsp fresh lemon juice

Roasted Chicken Breast • 1 lb. chicken breasts • 1 tsp dry oregano • ½ tsp Kosher salt • 1 tsp garlic powder • 1 tsp ground black pepper • ½ tbsp fresh Italian parsley

Honey Roasted Carrots • 1 lb. carrots cut into 2-inch strips • ½ tsp Kosher salt • 1/8 tsp ground black pepper • 3 tbsp honey • 2 tsp canola oil

Steamed Brown Rice • ½ cup plus 3 tbsp dry brown rice • 1 1/3 cup water

Directions: 1. For the Harissa Carrot Sauce: Thoroughly wash and scrub carrots. Do not peel. Dice into rough pieces. Steam the carrots for 7-10 minutes until they are soft.

Remove from the steamer and carefully place into a blender with the harissa paste, salt, water and lemon juice. Blend until smooth in texture.

2. For the Chicken Breast: Toss together salt, oregano, garlic, pepper, and parsley to form a dry rub. Toss with chicken to coat. Roast chicken in a 375°F oven until internal temperature reaches 165°F. 3. For the Honey Roasted Carrots: Blanch carrots in boiling water (or a steamer) for 5 minutes. Shock and cool in an ice bath to 40°F or less. Toss with salt, pepper, honey and oil. Place on sheet tray and roast for approximately 25 minutes at 400°F. Stir occasionally during the cooking process.

4. For the Brown Rice: Rinse rice under cold running water. Place rice and water in medium stockpot. Bring to a boil over medium high heat. Reduce heat to very low simmer covered. Allow to cook for 20 minutes or until 165°F is reached and rice is tender.

Makes 4 Servings

Source: The Intel Ingredients Team

Maple Mustard Pork Tenderloin with Sauteed Plums, Brown Rice, Broccolini with Garlic

Maple Mustard Pork Tenderloin with Sauteed Plums, Brown Rice, Broccolini with Garlic

480 calories 13g fat 56g carbs 36g protein 6g fiber 690mg sodium

Ingredients Pork with Plums • 1 lb. pork tenderloin • 2 Tbsp Dijon mustard • 2 Tbsp maple syrup • ¼ tsp fresh rosemary, chopped • Pinch of salt • Pinch of ground black pepper • 11 oz fresh plums • 1 tsp canola oil

Broccolini • 1 lb. broccolini • ½ tsp kosher salt • 4 garlic cloves, minced • 1 ½ Tbsp canola oil Brown Rice • 1 cup brown rice • 2 cups water

Directions 1. To make the pork: Preheat oven to 425F degrees. Trim fat from pork. Place pork tenderloins on a broiler pan coated with cooking spray. Combine mustard, 1 Tablespoon maple syrup, rosemary, salt and pepper in a small bowl. Brush over pork tenderloins. Insert meat thermometer into thickest part of pork. Bake at 425F for 25 minutes or until thermometer registers 160F.

2. To make the plums: While pork is in the oven, remove pits from plums, and slice. Heat olive oil in a nonstick skillet over medium-high heat until hot. Add plums and sauté for 10 minutes or until lightly browned and wilting. Reduce heat to low and add remaining 1 Tablespoon maple syrup. Simmerfor 10 minutes or until plums are tender, stirring occasionally. While plums are cooking, remove pork from roasting pan and add 1/3 cup water to help loosen any flavorful bits. Strain deglazing liquid into pan with plums.

3. To make broccolini: Trim off ends of broccolini. Place stalks into a pot and cover with water. Cover and bring to a boil. Add salt and reduce heat. Simmer broccolini 6 to 7 minutes, until tender and bright green and drain from water. In a sauté pan, add oil and garlic. Cook garlic 2 to 3 minutes. Add broccolini to pan and coat in garlic, oil, and season with the kosher salt.

4. To make the rice: Put rice in cold water and bring to boil. Reduce heat to slow simmer and cover. Cook until all water is absorbed.

5. For serving: Portion 4 oz pork, ½ cup plums, ½ cup broccolini, and ¾ cup brown rice.

Makes 4 servings

Source: the Intel Ingredients Team

Grilled Shrimp Skewers, Moroccan Carrot Salad Cucumber, Tomato and Parsley Salad

Grilled Shrimp Skewers, Moroccan Carrot Salad Cucumber, Tomato and Parsley Salad Ingredients Cucumber Tomato & Parsley Salad • 5.2 oz fresh Roma tomatoes • 5.7oz cucumbers • 1.2oz red onions, diced • 3.5 tsp fresh Italian parsley, chopped • 1.5 tsp lemon juice • 1.5 tsp olive oil • A pinch of Kosher salt • A pinch of ground black pepper

Grilled Shrimp • ¼ tsp ground black pepper • ¼ tsp Kosher salt • ½ tbsp canola oil • ½ lb. raw frozen shrimp

Moroccan Carrot Salad • 10 oz carrots, cut into 1-inch pieces • 2.5 oz yellow onions, chopped fine • 1.5 tsp canola oil • ¼ tsp sugar • ¾ tsp minced garlic cloves • ½ bunch green onions (scallions), diced fine • 1 tsp minced jalapeno

• • • • • • • • •

350 calories 14g fat 23g carbs 35g protein 5g fiber 220mg sodium

¼ tsp ground paprika ¼ tsp ground cinnamon ¼ tsp ground cumin A pinch of ground cloves A pinch of ground ginger 1 tsp apple cider vinegar ¾ tsp lemon zest ½ cup fresh cilantro 2 tbsp plain, fat free yogurt

Directions: 1. For the Cucumber Tomato & Parsley Salad: Peel cucumbers. Dice tomatoes and peeled cucumber into ½ inch pieces. Combine all salad ingredients.

2. For the Shrimp: Preheat grill. Clean shrimp and dry them. Toss shrimp in olive oil, salt and pepper. Place Shrimp on a pre-heated grill and cook until internal temperature reaches 145°F and the shrimp are an opaque pink color.

3. For the Moroccan Carrot Salad: Cut carrots into ½ inch pieces. Steam until tender, cool and set aside. Heat oil in large sauté pan, add onions and sauté until soft and lightly browned. Combine the following ingredients in a small bowl: sugar, garlic, green onion, jalapeno, paprika, cinnamon, cumin, cloves, ginger, cider vinegar and lemon zest and add to onions and cook 1 more minute and allow to cool. Combine spice blend, carrots, roughly chopped cilantro, and plain yogurt and toss.

Makes 4 Servings

Source: The Intel Ingredients Team

Honey Hoisin Pork Loin with Charred Green Bean Salad, and Roasted Root Vegetables

Honey Hoisin Pork Loin with Charred Green Bean Salad, and Roasted Root Vegetables Ingredients Honey Hoisin Pork Loin • 2 tsp green onions, minced • 3 Tbsp hoisin sauce • 2 tsp less sodium soy sauce • 2 ¼ tsp honey • 2 cloves garlic, minced • 1 tsp hot water • 1 tsp minced ginger • 1 lb. boneless pork loin • 1 tsp sesame seeds

Green Bean Salad • ½ tsp fish sauce • ½ tsp granulated sugar • ½ tsp honey • ¾ tsp sesame oil • 1 garlic clove, minced • 1/8 tsp red pepper flakes • 1 lb. green beans • ½ yellow onion, sliced • 1 tsp canola oil • 1 ½ tsp fresh mint, chopped • ¼ cup roasted, unsalted peanuts

420 calories 18 g fat 35 g carbs 31 g protein 7 g fiber 520 mg sodium

Roasted Root Vegetables • 1 medium rutabaga • 1 medium turnip • 1 medium parsnip • 1 large carrot • 1 tsp fresh thyme, chopped • 1 tsp fresh rosemary, chopped • 1 Tbsp canola oil • ½ tsp kosher salt • ¼ tsp ground black pepper

Directions 1. For the pork loin: Preheat oven to 350F. Combine onions, hoisin, soy sauce, honey, garlic, ginger and water. Place pork in an airtight container and pour ¾ of marinade over; marinate pork for 2 hours in the refrigerator. Reserve the other ¼ of the marinade to drizzle over cooked pork when serving. Heat a sauté pan over medium to medium-high heat. Remove pork from marinade; discard marinade. In heated sauté pan, brown pork on all sides. Transfer pork to a sheet pan and brush with 1 tbsp reserved honey hoisin sauce and the sesame seeds. Roast pork in the oven for 25-35 minutes, until internal temperature reaches 160F. Allow pork to rest for 15 minutes before slicing. Slice pork into 1 oz slices.

2. For the green bean salad: In a mixing bowl combine fish sauce, sugar, honey, sesame oil, garlic and crushed red pepper flakes and whisk together. Set aside. In a large bowl toss green beans in half the amount of fish sauce and oil mixture. Brush the remaining oil mixture on both sides of onion slices and place on sheet pan.

Grill the green beans and onions on a hot grill turning occasionally until the vegetables are charred in spots but still crunchy, about 5-6 minutes. Remove from grill and cool slightly. Cut beans in half and rough chop the onions. In a bowl, mix green beans, onions, dressing, mint and peanuts.

3. For the roasted vegetables: Cut rutabagas, turnips, parsnips, and carrots into sticks. Blanch vegetables in boiling water for 2 minutes, shock in cold water, and reserve. Toss vegetables in oil with rosemary, thyme, salt and black pepper. Place vegetables on a sheet tray and roast in oven until slightly browned, about 15 minutes.

4. To serve: portion 3 oz pork with 2 tsp honey hoisin sauce, ¾ cup green bean salad, and ½ cup roasted vegetables.

Makes 4 servings

Source: the Intel Ingredients Team

Moroccan Lentil Patty with Yogurt Sauce, Moroccan Carrot Salad, Cucumber Tomato and Parsley Salad

Moroccan Lentil Patty with Yogurt Sauce, Moroccan Carrot Salad, Cucumber Tomato and Parsley Salad Ingredients Yogurt Sauce • ¼ cup fresh grated cucumbers • ½ tbsp grated red onion • A pinch of Kosher salt • A pinch of ground black pepper • 1 tsp fresh lemon juice • ¼ cup plain fat free yogurt

Moroccan Spice Blend • ¾ tsp ground cumin • ¼ tsp ground paprika • ¼ tsp ground coriander • 1/8 tsp ground cinnamon • 1/8 tsp dark brown sugar • A pinch ground allspice • A pinch ground cayenne pepper • A pinch ground black pepper

Lentil Patties • ½ cup dry yellow lentils • 1.5 cups boiling water • ¼ cup dry farro • 2/3 cup boiling water • 1 1/8 tsp Moroccan spice blend • ¼ cup yellow onion, diced • 2 tbsp carrots, diced • 2 tbsp celery, diced • ¾ tsp garlic cloves, peeled and minced

• • • •

• • •

390 calories 12g fat 38g carbs 16g protein 10g fiber 390mg sodium

½ tsp canola oil 1 tbsp fresh parsley, chopped 1 tbsp fresh dill, chopped ¼ cup plain breadcrumbs 1 egg, beaten 1 tbsp olive oil 1 tbsp egg whites

Directions: 1. For the Cucumber Tomato & Parsley Salad: See page 34-35 of cookbook for recipe and directions.

2. For the Yogurt Sauce: Use a cheese grater with large holes to grate cucumbers and onions. Leave skin on cucumbers and squeeze out excess water. Mix all ingredients together.

3. For the Moroccan Spice Blend: combine all ingredients together.

4. For the Lentil Patties: In a pot, cover lentils with water and cook until tender. Drain and set aside. Cook farro in water until tender. Drain and set aside. In a hot pan, drizzle canola oil and sauté onions, carrots, celery and garlic until tender, about 3 minutes. Remove and place in a food processor with the cooked lentils. Process until finely ground. Place lentil/veggie mixture in a bowl and add parsley, dill, farro and breadcrumbs. Beat eggs and egg whites with the olive oil and add along with Moroccan spice blend to bowl. Mix to combine well. Form into 4-ounce patties and place on a parchment lined sheet pan. Bake in a preheated 450°F degree oven for 20 minutes. Remove carefully with a spatula.

5. For the Moroccan Carrot Salad: See page 46 of cookbook for recipe and directions.

Makes 4 Servings

Source: The Intel Ingredients Team

Fall Salad with Apple, Pear, Jicama, Dried Cranberries and Pumpkin Seeds with Maple Glazed Salmon and Wild Rice

Fall Salad with Apple, Pear, Jicama, Dried Cranberries and Pumpkin Seeds with Maple Glazed Salmon and Wild Rice

390 calories 7g fat 53g carbs 29g protein 5g fiber 230mg sodium

Ingredients Maple Glazed Salmon • 2 Tbsp fresh ginger root, grated • 2 Tbsp rice vinegar • 3 Tbsp maple syrup, divided • 4 x 4 oz salmon fillets • 1 shallot, chopped • ¼ tsp kosher salt • Pinch of ground black pepper

Fall Salad • 2 ½ tsp honey • 2 ½ tsp lemon juice • ½ cup low fat plain yogurt • 1 medium apple, peeled and sliced • 1 medium jicama, peeled and julienne-sliced • 1 medium pear • 1 ½ Tbsp dried cranberries • 1 ½ Tbsp tsp fresh chives, minced • 1 Tbsp pumpkin seeds

Wild Rice • ½ cup dry wild rice • 1.5 cups water • 1 clove garlic, chopped • Pinch of kosher salt • ¼ tsp canola oil

Directions 1. For the salmon: Combine ginger, vinegar and 2 Tbsp of maple syrup in a mixing bowl and whisk to combine. Place salmon fillets in a pan and evenly distribute the ginger marinade over them. Cover and marinate for at least 2 hours. Remove fish from the marinade and place on a lightly sprayed sheet pan. Combine shallots, salt, pepper and remaining 1 Tbsp syrup in a mixing bowl and whisk to combine. Brush each fillet generously with sauce until all is used. Bake salmon in a preheated 450F oven until internal temperature is 145F. 2. For the salad: Combine honey, yogurt and lemon juice. Toss with sliced fruit. Note that the salad will seem dry at first, but the fruit will release juices with the yogurt.

Chop cranberries. Add cranberries, pumpkin seeds and chives at the last minute before serving.

3. For the wild rice: In a saucepan, sauté the garlic in canola oil until translucent. Add rice, salt and water. Bring to a boil, reduce heat to simmer for 45-50 minutes, stirring occasionally, until all the liquid is absorbed, and the rice is tender.

4. To serve: portion ½ cup salad, 1 filet of salmon, and ½ cup wild rice.

Makes 4 servings

Source: The Intel Ingredients Team

Cilantro Lime Chicken with Butternut Fries & Balsamic Brussels

Cilantro Lime Chicken with Butternut Fries & Balsamic Brussels Ingredients Cilantro Lime Chicken • 1 tsp fresh cilantro, chopped • 1 tsp fresh chives, chopped • 2 Tbsp chili powder • 2 Tbsp lime juice • 1 tsp canola oil • 4 (5 oz) boneless, skinless chicken breasts

Brussels Sprouts • 1 lb. brussels sprouts • 2 tsp fresh rosemary, minced • 2 tsp fresh thyme, minced • 1 tsp canola oil • 2 Tbsp balsamic vinegar • 1/8 tsp kosher salt • 1/8 tsp ground black pepper

370 calories 14g fat 30g carbs 35g protein 7g fiber 410mg sodium

Butternut Squash Fries • ¼ tsp chili powder • ½ tsp ground cumin • ¼ tsp kosher salt • ¼ tsp ground black pepper • 2 tsp canola oil • 1 lb. butternut squash • 1 Tbsp lime juice • 2 tsp fresh cilantro, minced • 2 tsp fresh parsley, chopped

Directions 1. For the chicken: Toss the chicken with all the ingredients in bowl. Cover and refrigerate for at least 1 hour before cooking, up to 2 hours. Remove chicken from marinade and place on hot grill. Grill chicken for around 5 minutes on each side or until juices run clear and internal temperature 165F. 2. For the brussels sprouts: Preheat oven to 350F. Cut brussels sprouts in half, and toss with rosemary, oil, and thyme and roast on sheet pan in oven for approximately 20 minutes or until tender and slightly browned. Add balsamic vinegar and toss to coat. Place back in oven to roast for 5 more minutes. Remove and season with salt and freshly ground black pepper.

3. For the butternut squash fries: Preheat oven to 425 degrees. Cut squash into 1/2-inch-wide sticks. On a baking sheet, combine squash with oil, chili powder, cumin, salt and pepper. Roast until fork-tender, 45 minutes to 1 hour (flip about halfway through cooking). Sprinkle with lime juice, cilantro and parsley and serve.

4. To serve: portion 1 chicken breast, ¾ cup brussels, and ½ cup fries.

Makes 4 servings

Source: The Intel Ingredients Team

Balsamic Braised Pork with Honey Roasted Pumpkin and Creamy Farro Risotto

420 calories 10g fat 42g carbs 36g protein 3g fiber 440mg sodium

Balsamic Braised Pork with Honey Roasted Pumpkin and Creamy Farro Risotto Ingredients Marinade • 2 ½ Tbsp balsamic vinegar • 1 tsp Dijon mustard • 1 tsp honey • 2 cloves garlic, minced • 2 tsp dried oregano • ¼ tsp kosher salt • ¼ tsp ground black pepper

Pork • ½ cup dry white wine • 1 lb. pork tenderloin • 1 1/3 cup chicken stock

Honey Roasted Pumpkin • 6 cups cubed pumpkin • 1 Tbsp canola oil • 2 Tbsp brown sugar • 1 Tbsp honey

Creamy Farro Risotto • ½ cup dry farro • ¼ tsp canola oil • 2 garlic cloves, minced • 2 Tbsp diced celery • ¼ cup diced yellow onion • ¼ tsp dried oregano • 1 ½ cup vegetable stock, divided • 2 Tbsp shredded mozzarella cheese • 2 Tbsp shredded parmesan cheese

Directions 1. For the marinade & pork: Mix together marinade ingredients and place in a pan. Trim excess fat from pork and cut into 1-pound pieces. Rub marinade on pork and marinate overnight in the refrigerator. Remove pork from the marinade and reserve excess marinade. Pan sear pork pieces in a hot skillet and place in a roasting pan. Deglaze with white wine and reduce by 1/2 and add to pork. Also add reserved marinade to pork in roasting pan. Cover tightly and roast in a 325-degree oven until fork tender, about 2 hours. Remove pork from the braising liquid (reserve). Shred pork and set aside. Add to chicken stock and season pan jus with salt.

2. For the pumpkin: Mix oil, sugar and honey together and toss with diced pumpkin. Roast in 350F degree oven until pumpkin is cooked through and lightly caramelized, about 20 to 30 minutes 3. For the risotto: Rinse farro under cold water. Place farro into a dry pan, and toast farro over medium high heat on the stove until lightly brown and smells nutty, about 3 minutes. Heat a medium saucepan and mist with oil. Sauté vegetables, garlic & oregano in pan, then stir in toasted farro. Stir in half the vegetable stock and stir for 5 minutes. Next, stir in the remainder of the stock. Bring the risotto to a boil and simmer until tender, about 45 to 50 minutes. Remove the risotto from the heat and stir in the cheeses.

4. To serve: portion 3 oz shredded pork, 1 cup roasted pumpkin, ½ cup risotto

Makes 4 servings

Source: The Intel Ingredients Team