Paychex Gets Cooking by Spencer Hill

Table of Contents

APPETIZERS 7 Catalina Dip

Homemade Hummus

SOUPS 11 Poultry Sausage and Sweet Potato Stew

Muscle Man’s Soup

Southwestern Turkey Soup

Hearty Chicken Tortilla Soup

Dashi Kombu (Seaweed) Soup

Butternut Squash and Apple Soup

SALADS 21 Five-Bean Salad

Black Bean and Corn Salad

Cold Quinoa Salad

Black Bean, Quinoa, and Salmon Salad

VEGETABLES 29 Roasted Sweet Butternut Squash

Fancy Brussels Sprouts

Summer Vegetable Tian

Tofu Pad Thai

Roasted Cauliflower with Tahini

Zucchini Del Rosario

Ratatouille 37

ENTREES 39 Steamer Basket Shrimp and Green Beans

Salmon and Dill Frittata

Curry and Basil Shrimp

Roasted Fajitas

Diana and Jim’s Friday Night Chicken Fingers

Crockpot Fiesta Chicken

Chicken Parmesan

Curried Coconut Chicken

Venison Meatloaf with Citrus Maple Glaze

Basic Herb Pot Roast

Spinach Burgers

Chile Verde

Slow Cooker Pineapple Pork Roast

Linguine with Clam Sauce

Baked Chicken Ricotta Pasta

Meatless Pasta

Gluten-Free Gumbo

BREAKFAST 59 Cinnamon Apple Oatmeal

Delish Sweet Potato Hash Browns

On-the-Go Breakfast Casserole

DESSERTS 65 Healthy Shamrock Shake

Power-Packed Rhubarb Blueberry Crisp

Chocolate Fruit Delight

Peachy Paychex Crumble

NOTES 70 ACKNOWLEDGMENTS 72

Table of Contents

Paychex Gets Cooking

SHARING OUR HEALTHY FAVORITES For over a decade, Paychex has been focused on helping you—Paychex employees—achieve your health goals, whatever they may be. When it comes to health, we’re all in it together. So, in the spirit of community, we asked you to share your favorite, original healthy recipes. The result is this book containing over 40 amazing dishes from the kitchens of your Paychex co-workers. This collection of recipes is the perfect resource to help Paychex employees support one another with healthy food options. Whether you’re contributing to an office “food day” celebration, planning a menu for a lunch meeting or catered event, or just sharing your signature kitchen creation, let this book inspire you. And, by all means, consider sharing these mouth-watering dishes with family and friends at home. To every employee who contributed a recipe, Paychex offers a heartfelt thank you. Now…let’s get cooking!

Paychex Gets Cooking

APPETIZERS

Appetizers

CATALINA DIP Submitted By Jenni Hodge, Kansas City Office

PREP TIME: COOKING TIME:

30 MIN 0 MIN

3 small tomatoes or 2 large tomatoes

1 bag (14.4-ounce) frozen corn

1 red onion

1 can (15-ounce) black beans (drained and rinsed)

1 red pepper

2 cups shredded cheddar cheese

1 yellow pepper

Âź cup chopped cilantro

1 green pepper

Chop all ingredients into small pieces and mix together. If ingredients are prepped more than 24 hours before dip will be eaten, donâ&#x20AC;&#x2122;t mix together until the day it will be served.

Onion dip and ranch dressing, step aside. Today, tasty alternatives like hummus, white bean dip, and guacamole make veggie dipping a healthy pleasure!

bottle light Catalina dressing

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HOMEMADE HUMMUS

Submitted By Sandra Kronenwetter, Orlando Office

PREP TIME: COOKING TIME:

10 MIN 0 MIN

1 can (15-ounce) chickpeas (garbanzo beans), drained and rinsed (beans may be shelled or unshelled depending on texture preference and time available)

1½ teaspoons minced garlic

1 teaspoon sea salt (use more or less, depending on taste or sodium requirements)

3–4 tablespoons water (optional)

¼ cup lemon juice

2 tablespoons olive oil ½ teaspoon ground cumin

your favorite hot sauce or cayenne pepper, to taste

¼ cup tahini (ground sesame seeds)

Prepare the following in food processor at high speed.

Combine tahini and lemon juice for 1 minute, then scrape sides and bottom with rubber spatula and mix for another 30 seconds. Add olive oil, garlic, cumin, salt, and optional cayenne pepper or hot sauce to mixture. Process for 30 seconds, then scrape sides and bottom again, and reblend for another 30 seconds.

Add half the chickpeas and process for 1 minute, scrape sides and bottom, add remaining chickpeas, and process 1–2 more minutes until thickened and smooth.

Add water slowly (if possible, while food processor is running) to create desired consistency. Note that texture will become thicker when chilled. Serve immediately or refrigerate.

Appetizers

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SOUPS

Soups

Paychex Gets Cooking

POULTRY SAUSAGE AND SWEET POTATO STEW Submitted By Vicki Rawlins, Rochester 220 Kenneth Drive Office

PREP TIME: COOKING TIME:

20 MIN 6–8 HRS

1 package poultry sausage links (1–1½ pounds), cooked and cut into bite-sized pieces 3 small sweet potatoes, skinned and cut into bite-sized pieces

1 green pepper, chopped 1 package dry onion soup mix 2 cans (15-ounce) diced tomatoes, undrained 1 can (15-ounce) garbanzo beans, drained

1 small onion, chopped

2–4 cups chicken, beef, or vegetable broth

1 small green zucchini (optional), sliced in half lengthwise and then cut into discs

1 package frozen tortellini

Place all ingredients in crockpot. Add enough broth to cover most of the ingredients. (Mixture will cook down, so it doesn’t need to be submerged.) Put crockpot on low setting for 6–8 hours. Approximately 15 minutes before serving, add tortellini. Variation: Add fresh baby spinach 15 minutes before serving.

The crockpot is truly a working person’s best friend. Recipes like this stew are easily prepared in the morning and ready by the time you get home.

Soups

MUSCLE MAN’S SOUP Submitted By Monir Mirdha, Rochester Towne Center Office

PREP TIME: COOKING TIME:

30 MIN 60 MIN

2 whole chicken breasts or 10 ounces of beef, cubed 2 cups masoor lentils 2–3 cups vegetables (broccoli, potatoes, carrots, etc.), chopped into bite-sized pieces

2 whole onions, chopped 2–3 tablespoons olive oil (just enough to brown the onions) 1 packet curry seasoning mix

In large soup pot, heat olive oil over medium heat. Add onions and stir until caramelized. Add half packet of curry mix (entire packet if desired, but be sure to add enough water to mix curry with rest of onion). Continue stirring for about 2 minutes.

Add the chicken or beef, increase heat to medium high, and cover. Stir every few minutes. After the juice from the meat is released and starts to boil, reduce heat to medium. Continue stirring occasionally; cook for about 15 minutes more (or until meat is cooked through).

Once meat is cooked, add vegetables and stir. Add masoor lentils and water, ensuring the mixture is covered by at least 2″.

Cover and cook until lentils are soft. The dish will taste different depending on the brand of curry mix. Look for a complete mix that combines all the curry seasonings, including salt, in one packet.

Soups that contain vegetables, lean protein, and legumes (like this one) make a hearty weeknight meal. If you can make the soup over the weekend, all you’ll need to do is heat and serve alongside some crusty whole wheat bread. Dinner is done!

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SOUTHWESTERN TURKEY SOUP

Submitted By Stacey Flores, Rochester University Park Office

PREP TIME: COOKING TIME:

20 MIN 30 MIN

1 medium onion, chopped

¼ teaspoon cayenne pepper

1 tablespoon olive oil

3 cups cubed cooked turkey

1 can (48-ounce) chicken broth

1 can (15-ounce) black beans, rinsed and drained

2–3 tablespoons diced jalapeño peppers

1 can (14.5-ounce) diced tomatoes with green chilies, undrained

3 teaspoons ground cumin 1½ teaspoons chili powder

1½ cups frozen corn

¼ teaspoon salt

In a large saucepan, sauté onion in oil until tender. Stir in broth, jalapeños, cumin, chili powder, salt, and cayenne. Add the turkey, beans, tomatoes, and corn.

Bring to a boil and reduce heat. Cover and simmer for 20–30 minutes.

A study of candy bowls at workstations found that proximity (how close the candy is to an employee) and visibility (transparent vs. opaque bowls) had a powerful influence on consumption. People ate more than twice as much candy when it was close and visible to them. If you are trying to eat healthy and feel you have to have a candy bowl, researchers recommend keeping it away from your desk in an opaque container.

Soups

HEARTY CHICKEN TORTILLA SOUP Submitted By Hilary Fulton, Inland Empire Office

PREP TIME: COOKING TIME:

10 MIN 20 MIN

32 ounces chicken broth (Hilary prefers Swanson®) 1 teaspoon butter 1¼ cups finely chopped celery ¾ cup diced onion ¾ cup frozen corn (white or yellow)

1 can (15-ounce) pumpkin puree 10 ounces cooked chicken breast (shredded or chopped) 1 cup uncooked white rice (Hilary prefers Mahatma®) dash hot sauce or more, to taste (optional)

1 can (28-ounce) green enchilada sauce (hot or mild) Optional toppings: shredded cheddar cheese, sour cream, green onion, crushed tortilla chips

In a large pot, sauté onion and celery in butter or margarine for 5–7 minutes. Add broth and bring to a low boil. Add rice and let simmer for 10 minutes. Stir in enchilada sauce and pumpkin and continue to simmer for an additional 10 minutes, stirring occasionally to prevent rice from sticking to bottom of pot.

Add chicken and corn and let simmer an additional 5 minutes or until rice is cooked through. Top as desired with cheese, sour cream, green onion, and tortilla chips, and serve.

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Office potluck? Try a dish from this book. All of the recipes have been reviewed by a nutrition expert and bear your co-workers’ seal of approval!

DASHI KOMBU (SEAWEED) SOUP

Submitted By Sharon Gonzalez, Rochester Webster Towne Center Office

PREP TIME: COOKING TIME:

10 MIN 25 MIN

4 cups water

1 small poblano pepper, diced

2 sheets dried seaweed (Sharon prefers dashi kombu)

2 tablespoons low-sodium soy sauce

1 package dried porcini mushrooms, rinsed under cold water

1 package (8-ounce) fresh oyster mushrooms (gourmet blend, assorted or sliced)

Rinse off 2 sheets of dashi kombu (or any other dried seaweed preferred) and place in a medium-sized saucepan. Add 4 cups of water and bring to a rapid boil; turn off immediately. Let seaweed soak in the water for about 10 minutes.

Using tongs, remove seaweed from hot water and reserve the liquid (now a broth). Place seaweed on cutting board. Add dried porcini mushrooms, diced poblano pepper, and 2 tablespoons low-sodium soy sauce to reserved broth and bring temperature back up to medium. Simmer for 15 minutes.

Slice seaweed into very thin strips (about the width and length of wooden matchsticks). Once porcini mushrooms are rehydrated and soft, add seaweed strips and fresh oyster mushrooms to broth. Cook mixture for 10 minutes. Ladle into bowls and serve.

Most grocery stores have an international section where you can find Asian ingredients like the ones in this soup.

Soups

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BUTTERNUT SQUASH AND APPLE SOUP Submitted By Yosepha Freeman, Rochester Panorama Trail Office

PREP TIME: COOKING TIME:

15 MIN 60 MIN

2 tablespoons olive oil

½ teaspoon pepper

2 medium yellow onions, peeled and chopped

2 teaspoons ground ginger

5 pounds butternut squash, peeled, seeded and cubed

1 teaspoon cinnamon

2 pounds apples, peeled, cored and cut into chunks 2 teaspoons salt

¼ cup brown sugar 2 cups water 1 cup apple cider ¼ cup pumpkin seeds

In a large stockpot, heat olive oil over low heat. Add onions and cook, uncovered, stirring frequently for 15 minutes or until onions are tender and light gold in color. Add squash, apples, salt, pepper, ginger, cinnamon, brown sugar, and water to stockpot and bring to a boil. Cover and reduce heat to low.

Cook about 45 minutes or until squash and apples are very soft. Remove soup from heat and puree using an immersion (handheld) blender, or in small batches with a food processor or blender. Return pureed soup to pot. Add apple cider. Serve hot, garnished with pumpkin seeds.

Paychex wellness data shows that employees who participated in team-based activity challenges made significant and sustained improvements in activity levels, blood pressure, and stress management. Go team!

Soups

Paychex Gets Cooking

SALADS

Salads

Paychex Gets Cooking

FIVE-BEAN SALAD

Submitted By Julie Degrafft, Baltimore Office

PREP TIME: COOKING TIME:

5 MIN 0 MIN

2 cups (or 15-ounce can) black beans

½ cup green bell pepper, chopped

2 cups (or 15-ounce can) pinto beans

½ cup red bell pepper, chopped

2 cups (or 15-ounce can) chickpeas (garbanzo beans)

½ cup red onion, chopped

2 cups (or 15-ounce can) red kidney beans 2 cups (or 15-ounce can) white beans 1 cup yellow sweet corn (unsalted)

3 tablespoons extra-virgin olive oil, to taste 3 tablespoons red wine vinegar, to taste 1 teaspoon salt, to taste 1 teaspoon black pepper, to taste

Drain and rinse all beans. Place rest of ingredients in a medium-sized bowl and mix together. Add drained beans. Refrigerate mixture until cool.

Serve as a side dish or as a dip with chips. Makes 24 ½-cup servings.

Legumes (think beans and lentils) are nutritious and full of flavor. This legumepacked side dish couldn’t be easier to prepare…try it for your next office potluck.

Salads

BLACK BEAN AND CORN SALAD

Submitted By Jill Calvert-Anderson, Rochester Panorama Trail Office

PREP TIME: COOKING TIME:

20 MIN 0 MIN

2 cans (15-ounce) black beans, drained and rinsed 2 cans (15-ounce) yellow and white corn, drained and rinsed 1 large yellow bell pepper, diced 1 large orange bell pepper, diced

1 large red bell pepper, diced ½ cup julienne-cut sun-dried tomatoes, with oil 2 tablespoons roasted garlic, from a jar 1 tablespoon lemon pepper 2 tablespoons lemon juice

Combine all ingredients in a large bowl and mix thoroughly. Serve chilled. Can be used as a side salad, a salsa, a relish with chips, or wrapped in a tortilla as a burrito.

The 2015 US Dietary Guidelines Advisory Committee reports, “A healthy dietary pattern is higher in vegetables, fruits, whole grains, low- or non-fat dairy, seafood, legumes and nuts; moderate in alcohol (among adults); lower in red and processed meats; and low in sugar-sweetened foods and drinks and refined grains.”

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COLD QUINOA SALAD

Submitted By John Ghidiu, Rochester Towne Center Office

PREP TIME: COOKING TIME:

15 MIN 45 MIN

1 cup quinoa

2 tablespoons diced red onion

2 cups vegetable stock or water

2 tablespoons chopped cilantro

½ cup diced cucumber

1 teaspoon chopped jalapeño (optional)

½ cup diced tomato

2 tablespoons extra-virgin olive oil

2 scallions, thinly sliced, green parts included

1 tablespoon fresh lemon juice

Cook quinoa in water or stock. Allow to cool. In large bowl, combine remaining ingredients. Add quinoa and toss to mix. Serve chilled.

Think twice before you share extra goodies from home. Despite your best intentions, those who are working hard to eat well may not welcome the temptation!

Salads

BLACK BEAN, QUINOA, AND SALMON SALAD Submitted By Lorie Mock, Orlando Office

PREP TIME: COOKING TIME:

15 MIN 5 MIN

1 tablespoon olive oil plus 5 teaspoons olive oil

1 teaspoon honey

½ teaspoon turmeric

1½ cups cooked quinoa

1 teaspoon fresh minced garlic

½ cup unsalted black beans, rinsed

½ teaspoon black pepper

½ cup chopped bell pepper

8 ounces salmon, cut into ½˝ cubes

2 cups spinach leaves

2 tablespoons orange juice

½ cup diced avocado

2 tablespoons balsamic vinegar

¼ cup chopped green onions

1 teaspoon chili sauce

¼ cup chopped parsley

½ teaspoon cumin

¼ cup crumbled feta cheese

Heat 1 tablespoon olive oil in skillet on medium high. Mix 1 teaspoon olive oil, turmeric, garlic, and pepper. Rub mixture on salmon cubes. Sauté in preheated olive oil 4 minutes or until salmon is cooked.

In a large bowl, whisk remaining 4 teaspoons oil, orange juice, chili sauce, vinegar, cumin, and honey. Stir in cooked quinoa, beans, pepper, green onions, parsley, and spinach. Toss to coat. Top with avocado, feta, and salmon.

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Quinoa? Don’t be daunted by the name! “Keen-wah” is super-easy to prepare, a great side dish, and can even be eaten for breakfast just like oatmeal.

Salads

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VEGETABLES

Vegetables

ROASTED SWEET BUTTERNUT SQUASH Submitted By Monir Mirdha, Rochester Towne Center Office

PREP TIME: COOKING TIME:

1 butternut squash

1 tablespoon pure maple syrup

¼ cup brown sugar

¼ teaspoon nutmeg

2 tablespoons butter (avoid margarine or other spreads)

salt and pepper, to taste

Preheat oven to 400°F. While oven is heating, peel and cut butternut squash into bite-sized pieces. Remove and save seeds, if desired. (The seeds can be roasted later, just like pumpkin seeds.)

Melt butter and mix in rest of ingredients (except the squash). Combine to make a glaze. In large bowl, toss squash pieces with glaze to coat.

20 MIN 45 MIN

Place glazed squash on a cookie sheet and roast for 40–45 minutes. Check squash frequently, turning to ensure glazing stays uniform. Serve hot.

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Do you tire of steamed vegetables? Try roasting them. Most veggies—even broccoli and green beans—can be tossed in olive oil, salt, and pepper and roasted in a high-heat oven (400–425ºF) until they are slightly brown around the edges and fork-tender. Even the pickiest of veggie eaters will agree—roasted vegetables are amazing!

FANCY BRUSSELS SPROUTS Submitted By Sandra Kronenwetter, Orlando Office

PREP TIME: COOKING TIME:

5 MIN 15 MIN

20 Brussels sprouts

¼ cups cooking wine or white wine

2 tablespoons butter

salt and pepper

5 tablespoons juice squeezed from one lemon (or prepared lemon juice)

Remove outer layer of sprouts and cut in half. Place cut side down in a skillet over medium heat. Add enough water to cover bottom of skillet, along with butter, white wine, and lemon juice.

Sauté, covered, over medium heat for 12–15 minutes, stirring occasionally. Sprinkle with pepper (and/or salt as preferred) and serve warm.

A fun summer activity: Invite employees who have gardens to bring in some of their more exotic fruits and vegetables and give coworkers a chance to sample.

Vegetables

SUMMER VEGETABLE TIAN Submitted By Patricia Romo, SurePayroll Office

PREP TIME: COOKING TIME:

10 MIN 60 MIN

1 teaspoon dried thyme –1 teaspoon minced garlic, to taste

1 zucchini

1 potato

tablespoon salt and pepper

1 tomato

tablespoon olive oil

1 yellow onion, finely diced

1 yellow squash

1½ cups shredded Italian cheese blend

Preheat oven to 400°F. Sauté onion and garlic in a skillet with olive oil until soft (about 5 minutes). While onion and garlic are sautéing, thinly slice rest of vegetables.

Spray inside of 8˝ x 8˝ square or round baking dish with non-stick cooking spray. Spread softened onion and garlic around bottom of dish. Lay thinly sliced vegetables in dish in an alternating pattern. Sprinkle generously with salt, pepper, and thyme.

Cover dish with foil and bake for 30 minutes. Remove foil, top with cheese, and bake for another 15–20 minutes or until cheese is golden brown.

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If you’re looking for healthy options in a Paychex café in Rochester, you’ll find plenty of menu items labeled “FIT,” which are moderate in calories, fat, cholesterol, and sodium. Ask the café chef manager if you need assistance accommodating a specific dietary restriction.

Vegetables

TOFU PAD THAI Submitted By Melissa Swinney, Portland Office

PREP TIME: COOKING TIME:

45 MIN 35 MIN

1 box Pad Thai noodles (or brown rice noodles if preferred) 1 package extra-firm tofu (in water) 4 garlic cloves, minced 1 shallot (or ¼ cup red onion, finely chopped) 2 teaspoons chile garlic sauce, medium spicy (add more if desired) ¼ cup low-sodium soy sauce plus 8 tablespoons low-sodium soy sauce

3 tablespoons brown sugar cup cilantro, chopped ¼ cup peanuts, finely chopped 2 green onions, sliced 1 lime, cut into wedges 4 tablespoons oil for frying (canola, vegetable, or peanut)

Open tofu package and drain water. Let tofu sit in original packaging for 15 minutes, allowing any remaining water to drain out. Cut tofu into 4 even slabs. Preheat a large frying pan over medium-high heat, then add 2 tablespoons oil. Add tofu and fry until golden brown on one side. Turn tofu and brown the other side.

Pour ¼ cup of soy sauce over browned tofu, stirring to ensure both sides are coated. On a cutting board, cut tofu into 1˝ cubes. Bring a pot of water to a boil, add noodles, turn off heat and let soak for 6–10 minutes. Noodles are ready to drain when soft enough to eat but still a little firm. Drain noodles in a strainer and rinse with cold water to keep from clumping together.

To make sauce, combine chile garlic sauce, 8 tablespoons soy sauce, and brown sugar in a small bowl. Mix well. Over medium-high heat, add remaining 2 tablespoons of oil to frying pan (if using same pan tofu was fried in, first wipe off any leftover soy sauce).

Add shallot/red onion and cook for about 3 minutes until softened. Add garlic and cook 1 minute longer to release the fragrance. Add tofu and fry for additional 1 minute. Add half the noodles and half the sauce. Combine well, then add other half of noodles and sauce. Place Pad Thai mixture in bowl and garnish with peanuts, cilantro, and sliced green onions. Serve with lime wedge on the side.

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ROASTED CAULIFLOWER WITH TAHINI Submitted By Stephanie Chaplin, Tucson Office

PREP TIME: COOKING TIME:

10 MIN 20 MIN

½ large head cauliflower

¼ lemon

2 tablespoons coconut oil

2 tablespoons tahini, salted or unsalted (add salt to taste if unsalted)

½ teaspoon garlic powder ½ teaspoon cumin ¼ teaspoon cayenne pepper

salt and pepper, to taste pine nuts, cilantro, caramelized onion as garnish (optional)

Preheat oven to 400°F. Wash cauliflower and cut into small florets, then slice. Put in medium-size bowl.

Heat coconut oil in small bowl (ramekin size) for about 20 seconds, or until melted. Pour over cauliflower. Sprinkle salt, pepper, and seasonings over cauliflower and toss to coat.

If enough co-workers are interested, sign up for a local community-supported agriculture (CSA) organization. Fresh fruits and vegetables from local farms support local agriculture and make it easy to eat more whole foods. Several Paychex locations have “reaped” the benefits of local CSAs!

Spread cauliflower on a cookie sheet and bake in oven for 10 minutes. Turn, then bake for another 8–12 minutes until the edges of the florets begin to caramelize. Oven times vary—be sure not to over-bake.

Remove from oven. Squeeze lemon wedge over cookie sheet, spreading the juice evenly. Place each portion on a plate and drizzle roughly 1 tablespoon of tahini per ¼ head cauliflower. Note—tahini spreads more easily when slightly heated. Microwave it in 10-second increments to warm it up.

Vegetables

ZUCCHINI DEL ROSARIO

Submitted By Nadine Vantine-Kelley, Foxboro Office

PREP TIME: COOKING TIME:

30 MIN 60 MIN

5 zucchinis (skin on and cut in 1˝ chunks)

1 orange pepper

3–4 sweet onions (preferably Vidalia), quartered

4–5 cloves garlic

1 box (16-ounce) mushrooms, sliced

1 tablespoon each parsley, oregano, and basil

1 red pepper 1 yellow pepper

olive oil

Preheat oven to 400°F. Cut up garlic and all vegetables and place in baking pan (cast iron is best, but any pan will do). Sprinkle herbs on vegetables and mix together. Sprinkle with olive oil and coat vegetables until they glisten. Place in oven and cook for 30 minutes. Stir and turn vegetables and cook for another 30 minutes.

Serve immediately, alone or over pasta, and sprinkle with cheese, if desired. Variation: Add homemade or jarred marinara sauce to vegetables and combine with thinly sliced, stir-fried chicken breast.

This recipe doubles easily. Use half immediately and freeze the other half. The dish can be defrosted and served as above for a future quick dinner.

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RATATOUILLE

Submitted By Amy Lynn Ford, Orlando Office

PREP TIME: COOKING TIME:

15 MIN 35 MIN

1 can (10-ounce) tomato puree

1 medium yellow summer squash

2 tablespoons extra-virgin olive oil

1 medium zucchini

2 cloves garlic, minced

1 tablespoon thyme

1 large red bell pepper or 3 bella peppers

salt and pepper

1 large red bell pepper or 3 bella sweets mini bell peppers (red, yellow, orange)

Preheat oven to 350°F. In a glass baking dish, combine tomato puree, garlic, and 1 tablespoon olive oil. Spread to cover bottom of pan.

Trim ends of zucchini and squash and thinly slice into about 1/8˝ thick discs. Core peppers and slice into ¼˝ rounds (if using the mini peppers) or 2˝ x 1˝ pieces.

Lay zucchini, squash, and pepper slices on puree in a single layer, alternating vegetables in an overlapping fan pattern. Drizzle remaining olive oil over vegetables and season with thyme, pepper, and just a pinch of salt.

Cover vegetables with a piece of parchment paper and bake for 35 minutes.

44% of Paychex employees report they have unhealthy eating habits. The good news? Over a third are trying to improve!

Vegetables

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ENTREES

Entrees

STEAMER BASKET SHRIMP AND GREEN BEANS Submitted By Leslie Ann Henckler, Rochester University Park Office

PREP TIME: COOKING TIME:

15 MIN 30 MIN

1 pound uncooked shrimp

3 ounces oyster mushrooms

1 red pepper

¼ cup green onion tops

8 ounces green beans

1 tablespoon fresh cilantro, chopped

1˝ piece fresh ginger

2 tablespoons sesame oil

3 cloves garlic

8 ounces oyster sauce

3 ounces shitake mushrooms

1 cup jasmine or other rice

Wash all vegetables and cook rice (per package directions). Slice or julienne red pepper into matchstick-sized pieces.

Add approximately 1˝ of water to steamer basket pot and bring to a boil. Place 2 steamer baskets in pan. Add green beans to first steamer basket; cover and steam 2 minutes. Add red peppers to green beans and steam an additional 2 minutes.

While beans and peppers are steaming, rinse shrimp and place in bowl with grated garlic, fresh grated ginger, sesame oil, green onions, and chopped cilantro. Toss to coat. Remove first steamer basket containing beans and red peppers, place shrimp in second steamer basket, stack green beans and red pepper basket on top of shrimp basket, and add mushrooms to green beans and peppers.

Place both baskets in steamer pot and steam for approximately 5 minutes (or until shrimp is pink and fully cooked). Place contents of both baskets into bowl and add oyster sauce. Toss and serve over rice.

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SALMON AND DILL FRITTATA Submitted By Lorie Mock, Orlando Office

PREP TIME: COOKING TIME:

15 MIN 10 MIN

6 egg whites

½ cup red onion, thinly sliced

4 eggs

2 tablespoons chopped dill

¼ teaspoon black pepper

2 ounces smoked salmon, thinly sliced

¼ teaspoon minced garlic

cup fat-free cream cheese, diced

cup nonfat milk

Preheat broiler. In medium bowl, whisk eggs, egg whites, garlic, pepper, and milk.

Heat a 9˝ cast iron skillet over medium heat. Add onion, dill, and salmon to skillet. Sprinkle with cheese. Pour egg mixture on top.

Cook on medium heat for 5 minutes or until eggs start to set. Broil for 3 minutes or until slightly browned and eggs are set.

What’s the trick to wholesome weeknight eating? Do most of the heavy lifting on the weekend. Prepare a protein (e.g., grilled chicken), cook a starch, like pasta or rice, and roast vegetables. Then, when you come home you can quickly transform them into main dishes like rice bowls, salads, and frittatas.

Entrees

CURRY AND BASIL SHRIMP

Submitted By Sandra Kronenwetter, Orlando Office

PREP TIME: COOKING TIME:

1½ teaspoons butter (Sandra recommends Kerrygold®) 1 pound large uncooked shrimp, peeled and deveined 1 tablespoon dried chives ½ teaspoon minced garlic ½ cup dry white wine ¾ teaspoon curry powder

5 MIN 15 MIN

1–3 pinches red cayenne pepper, to taste ½ teaspoon lime juice ½ teaspoon sea salt ½ teaspoon sugar 2 large fresh basil leaves, sliced into thin strips (or 1 tablespoon dried basil leaves) ¼ cup low-fat sour cream

Melt butter in skillet or wok. Stir in shrimp, garlic, and chives. If using dried basil leaves, add during this step. Cook for 3 minutes on medium heat. Add wine and cook on high for another 3–4 minutes.

Remove shrimp from liquid and cover to keep warm. Add curry powder, cayenne pepper, lime juice, salt, and sugar to liquid in skillet. If using fresh basil, add now.

Simmer 2 minutes on low. Add sour cream and return shrimp to skillet. Mix to coat and cook just until heated.

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ROASTED FAJITAS

Submitted By Debra Godwin, Rochester University Park Office

PREP TIME: COOKING TIME:

1 each red, green, orange, and yellow pepper, seeded and sliced 2 Vidalia onions, sliced 2–3 pounds chicken tenders 8 ounces mushrooms (optional)

15 MIN 30 MIN

1 package fajita seasoning mix 1 tablespoon canola oil 1 cup shredded cheese 1 package tortillas

Preheat oven to 400°F with rack in the middle. Spray 13˝ x 9˝ baking dish with cooking spray. Combine peppers, onions, mushrooms, and chicken tenders in large bowl. Add oil and toss to coat.

Sprinkle fajita mix on mixture and continue to toss until chicken and vegetables are coated with seasoning. Spread mixture in baking dish and place uncovered in oven for 30 minutes. Remove from oven and serve as is, or in tortillas with toppings such as salsa or sour cream.

The American Cancer Society recommends incorporating movement—like stretching, standing, or a walking break—into the agenda for lengthy meetings. Even light activity can help attendees maintain their focus and their energy.

Entrees

DIANA AND JIM’S FRIDAY NIGHT CHICKEN FINGERS Submitted By Diana Drake Valenti, Rochester Panorama Trail Office

PREP TIME: COOKING TIME:

15 MIN 25 MIN

2 pounds boneless, skinless chicken breasts with rib meat 2½–3 cups whole wheat panko breadcrumbs 3 eggs, beaten 1 tablespoon nonfat milk 1 cup whole wheat flour 3 cloves garlic, finely chopped

1 tablespoon sugar ¾ tablespoon kosher salt ½ tablespoon black pepper 1 teaspoon mustard powder 1 teaspoon paprika cooking spray

Preheat oven to 350°F. Combine sugar, salt, pepper, mustard powder, and paprika in large bowl (big enough to add the chicken later) and set aside.

Slice chicken into 1˝ strips and put strips in bowl with seasonings. Use hands to mix seasonings evenly with chicken.

Mix chopped garlic in second separate bowl with breadcrumbs. Crack eggs into third bowl with skim milk and beat together. Place whole wheat flour in fourth separate, larger bowl. Line bowls up in following order: flour, egg/milk mixture, breadcrumb/garlic mixture.

Line a baking pan with foil and spray with a thin layer of cooking spray. Place pan to follow breadcrumb bowl. Place all chicken strips in bowl of flour and coat completely. Piece by piece, dip flour-coated chicken strips in egg mixture to coat, then dip in breadcrumbs to coat before placing in a single layer on baking sheet.

Arrange chicken strips in a single layer, as close together as possible. Bake on each side for 12 minutes or until the chicken’s center reaches 165°F.

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CROCKPOT FIESTA CHICKEN

Submitted By Margi Magin, Rochester University Park Office

PREP TIME: COOKING TIME:

15 MIN 4–5 HRS

4 skinless, boneless chicken breasts

1 small can green chiles

1 can (28-ounce) organic crushed tomatoes

chopped cilantro, to taste

1 can (14-ounce) black beans, drained

salt, to taste

1 bag (12-ounce) frozen corn

white pepper, to taste

Place chicken breasts in bottom of crockpot and cover with crushed tomatoes, black beans, and corn. Place all spices in crockpot and stir well. Cook 4–5 hours on low (length of time depends on level of heat produced by crockpot).

Once cooked, remove chicken breasts from crockpot and shred. Return shredded chicken to crockpot and stir all ingredients to mix well. Serve over brown rice or in tortilla shells with shredded lettuce.

In Rochester and serving a meal or snacks at your next Paychex meeting? Talk to our corporate dining vendor personally. He or she can customize a menu to fit your co-workers’ health goals, your attendees’ taste buds, and your budget.

Entrees

CHICKEN PARMESAN

Submitted By Frank Harvey Kessler, Atlanta Office

PREP TIME: COOKING TIME:

15 MIN 30 MIN

4 skinless, boneless chicken breasts

olive oil

4 cups fresh baby spinach leaves

¼ cup mozzarella cheese per chicken breast

2 cups fresh mushrooms, sliced

parmesan cheese, to taste

1 medium onion, diced

1 jar spaghetti sauce (spinach or Florentine sauces tend to be the lowest in carbs)

2 teaspoons minced garlic 2 teaspoons Italian seasoning

salt, to taste

Preheat oven to 300°F. Put olive oil and Italian seasoning in skillet and heat on low for about 3 minutes to infuse the flavor into the oil. Increase heat and fry chicken breasts until almost cooked through. Carefully slice chicken, keeping slices of each breast together, and place slices on a cookie sheet. Cover with mozzarella cheese.

Place chicken in oven to keep warm and until cheese begins to brown. Add a bit more oil to the skillet and sauté the onions, garlic, and mushrooms until onions are soft and most of moisture is gone.

Add half the spaghetti sauce to the skillet and let simmer about 5 minutes, then stir in spinach. Once spinach is wilted, spoon a portion of the mixture onto each serving plate. Lay one of the cheese-covered chicken breasts on each plate on top of the spinach mixture.

Sprinkle with parmesan cheese and serve.

Paychex Gets Cooking

CURRIED COCONUT CHICKEN Submitted By Chelsea Power, Rochester Sawgrass Office

PREP TIME: COOKING TIME:

20 MIN 60 MIN

2 pounds boneless, skinless chicken breasts, cut into ½˝ chunks (about 2–3 chicken breasts; can also substitute tofu) 1 teaspoon salt and pepper, to taste 2 teaspoons olive oil 2 tablespoons curry powder

2 cloves garlic, crushed 1 can (14-ounce) coconut milk 1 can (14.5-ounce) stewed diced tomatoes 1 can (8-ounce) tomato sauce 3 tablespoons sugar (optional)

½ onion, thinly sliced

Season chicken pieces with salt and pepper; set aside. Heat oil and curry powder in large skillet or Dutch oven over medium-high heat for approximately 2 minutes or until very fragrant. Stir in onions and garlic and cook 1 minute longer.

Add chicken, tossing lightly to coat with oil and curry. Reduce heat to medium and cook for approximately 10 minutes, or until chicken is no longer pink in center and juices run clear.

Pour coconut milk, tomatoes, tomato sauce, and sugar into skillet, and stir to combine. Simmer, stirring occasionally, approximately 50–60 minutes. (If using Dutch oven, mixture may cook and reduce a little faster than if using a typical skillet.) Reduce until consistency is semithick. Serve over brown rice.

If you are a leader at Paychex, you can support the wellness goals of your team members and help cultivate our culture of health. You don’t have to be a poster child for fitness or perfect eating. Team members are inspired by leaders who follow a path of improvement in all things: work, innovation, communication skills, and well-being — to name a few.

Entrees

VENISON MEATLOAF WITH CITRUS MAPLE GLAZE Submitted By John Ghidiu, Rochester Towne Center Office

PREP TIME: COOKING TIME:

15 MIN 1 HR

1 medium onion, chopped

2 tablespoons ketchup

1 celery stalk, diced

2 teaspoons salt

1 carrot, diced

1 tablespoon Worcestershire sauce (or more, to taste)

1 clove garlic, chopped 2 teaspoons vegetable oil ¾ cup breadcrumbs 2 eggs

¼ teaspoon freshly ground black pepper 1½–2 pounds ground venison cup water parsley to garnish

For the glaze: juice of 1–2 oranges, squeezed zest of 1 orange ½ cup maple syrup

Preheat oven to 350°F. Cook garlic and vegetables in oil for a few minutes (vegetables should be soft but not browned). Transfer to a large mixing bowl and stir in breadcrumbs, eggs, ketchup, Worcestershire sauce, and salt/pepper to taste.

Add venison and mix evenly, adding water and more breadcrumbs, if necessary, to achieve desired consistency.

Place mixture in a loaf pan.

Make glaze: Stir together orange juice, orange zest, and maple syrup in saucepan and cook over medium heat. Reduce heat to low and bring to a simmer.

Apply glaze to meatloaf and bake for an hour or until venison’s internal temperature reaches 155°F.

Paychex Gets Cooking

BASIC HERB POT ROAST

Submitted By Krista Elizabeth Schroeder, Washington Office

PREP TIME: COOKING TIME:

10 MIN 4 HRS

4 pounds chuck roast

6 ounces red potatoes

garlic and herb seasoning (Krista recommends McCormick’s®)

6 ounces baby carrots

1 cup white grape juice

Cut red potatoes and carrots into bite-sized pieces. Line bottom of oven-safe stockpot with potatoes and carrots. Pour in white grape juice and sprinkle with garlic and herb seasoning.

Place chuck roast on top of vegetables, cover, and bake at 250°F for 4 hours.

Keep up the good work! Paychex employees tend to be healthier than our counterparts at financial services companies and the rest of the US population. Our incidence of high blood pressure, cholesterol, and glucose is much better than national averages.

Entrees

SPINACH BURGERS Submitted By Lisa Fleming, Rochester Panorama Trail Office

PREP TIME: COOKING TIME:

15 MIN 15 MIN

1 box (10-ounce) frozen, chopped spinach

Â˝ teaspoon garlic salt

2 eggs

1 tablespoon extra-virgin olive oil

1 cup plain breadcrumbs

salt and pepper, to taste

cup parmesan cheese

Thaw spinach and squeeze dry. Mix spinach with eggs, breadcrumbs, cheese, garlic salt, salt, and pepper. Form into patties.

In large skillet, heat oil over medium-high heat. Cook patties until golden brown on both sides and thoroughly cooked (about 10â&#x20AC;&#x201C;15 minutes).

To serve, place individual patties on toasted multigrain bread with peppers and mixed greens.

According to Paychex wellness data, employees with a lower body mass index (BMI) are most likely to report being motivated to do their best for Paychex.

Paychex Gets Cooking

CHILE VERDE

PREP TIME: COOKING TIME:

30 MIN 2–3 HRS

Submitted By Chelsea Power, Rochester Sawgrass Office 1½ pounds tomatillos

freshly ground black pepper

5 garlic cloves, unpeeled

olive oil

2 jalapeño peppers, seeds and ribs removed, chopped

2 yellow onions, chopped

2 Anaheim or poblano chiles (depending on heat preference) 1 bunch cilantro leaves, cleaned and chopped 3½–4 pounds pork shoulder (also called pork butt), trimmed of excess fat and cut into 1˝– 2˝ cubes

3 garlic cloves, minced 2 tablespoons chopped fresh oregano or 1 tablespoon dried oregano 2½ cups chicken stock

Remove papery husks from tomatillos and rinse well. Cut in half and place cut side down, along with 5 unpeeled garlic cloves, on a foil-lined baking sheet. Place under broiler for 5–7 minutes to lightly blacken skins. Roast fresh Anaheim or poblano chiles (canned green chiles may be substituted) over gas flame or under broiler until blackened all over. Remove from oven and let cool in a bag. Remove skins, seeds, and stems from chiles.

Place tomatillos, skins included, into blender or food processor. Remove roasted garlic cloves from their skins and add to blender. Add chopped jalapeño peppers, other chiles (optional), and cilantro to blender. Pulse until all ingredients are finely chopped and mixed.

Season pork cubes generously with salt and pepper. Heat olive oil in large, heavybottomed skillet over medium-high heat and brown pork chunks on all sides. Using a slotted spoon or tongs, remove pork and set aside. Pour off excess fat, reserving 1 tablespoon, and place onions and garlic in skillet. Cook, stirring occasionally, about 5 minutes or until soft.

If skillet is large enough to cook entire batch of chile verde, including sauce and meat, add pork back to skillet and continue with instructions. If not, transfer onion mixture and pork to a large soup pot. Add oregano, tomatillo sauce, and enough chicken stock to cover pork. Add pinch of ground cloves, salt, and pepper to taste (keep in mind that chile verde will continue to cook down and concentrate a bit). Bring to a boil, then reduce to a slight simmer. Cook, uncovered, for 2–3 hours or until pork is tender.

Adjust seasoning to taste with salt and pepper. Serve with Spanish rice and warmed flour tortillas or freshly made corn tortillas.

Entrees

SLOW COOKER PINEAPPLE PORK ROAST Submitted By Chelsea Power, Rochester Sawgrass Office

PREP TIME: COOKING TIME:

15 MIN 7 HRS

3 pounds boneless pork roast

1 can (20-ounce) pineapple chunks, undrained

2 teaspoons seasoned salt

1½ cups dried cranberries, chopped

1 teaspoon ground black pepper

2 sweet potatoes, peeled and diced

Rub pork roast on all sides with salt and pepper and place in slow cooker. Pour in pineapple chunks and juice, and sprinkle in cranberries and sweet potatoes.

Cover and cook on low for 7 hours. Serve with optional side of brown rice.

Every year since 2013, Paychex has named the “Top 10 Field Locations for Healthy Lifestyles.” Winners are chosen based on wellness program participation rates and receive a monthly delivery of fresh fruit for a year—enough for everyone in the office. Auburn, New Jersey Fulfillment Center, Sarasota, Toledo, and Ventura all made the list each of the first three years!

Paychex Gets Cooking

LINGUINE WITH CLAM SAUCE

Submitted By Rob Jacob, Webster Basket Road Office

PREP TIME: COOKING TIME:

5 MIN 20 MIN

8 ounces linguine noodles, uncooked

3 cans (6½-ounce) chopped clams

1 teaspoon olive oil

½ chicken bouillon cube

1½ teaspoons finely chopped garlic

2 tablespoons parmesan cheese

dash cayenne pepper

fresh ground pepper

In a large pot, bring water to boil. Break linguine in half, add to boiling water, and cook for 10 minutes.

While the linguine is cooking, heat oil in a large skillet over medium heat. Add garlic and cayenne pepper and sauté 2 minutes, stirring often to prevent burning.

Drain clam liquid into skillet, add half of a chicken bouillon cube, and simmer for 5 minutes. Add clams to skillet and simmer additional 5 minutes.

When linguine is cooked, drain and place into serving bowl with clam sauce, cheese, and pepper. Toss lightly. Serve. (A pasta server utensil works well for scooping the pasta and clams without getting excess clam juice on the plate.)

There are plenty of ways to reward team members or celebrate accomplishments without relying on edible treats. You can’t go wrong with fresh flowers, a coffee gift card, commendation on the intranet or other Paychex website, or maybe even a hand-written thank-you note.

Entrees

BAKED CHICKEN RICOTTA PASTA Submitted By Sandra Kronenwetter, Orlando Office

PREP TIME: 30 MIN COOKING TIME: 25–30 MINS

6 ounces uncooked wheat pasta (thick, short pasta such as penne or rotelle works best)

2 cups canned “Italian-style” tomatoes (tomatoes with garlic, herbs and/or other seasonings added)

8–10 sun-dried tomato halves (dry, not packed in oil)

1 tablespoon balsamic vinegar

1 tablespoon grapeseed oil 1½ coarsely chopped zucchinis (cut in ¾˝– 1˝ square chunks) 1 medium green bell pepper, chopped 1 medium red bell pepper, chopped 1 small mild, sweet onion, thinly sliced and separated into rings (optional) 1 teaspoon minced garlic

Over two-thirds of Paychex employees have a high body mass index. Paychex offers many programs to help you stay active and eat healthier. From health coaching to physical activity challenges to this book—we are here to help!

Paychex Gets Cooking

1½ cups nonfat ricotta cheese 1 tablespoon grated lemon zest (lemon peel) ½ teaspoon dried basil leaves cooking spray or additional grapeseed oil to rub on baking pan with paper towel 4 ounces cooked chicken, shredded (leftover, canned, or rotisserie chicken works well)

Bring water to boil in a large pot. Add pasta and cook until tender (approximately 8–10 minutes, or according to package instructions). Do not overcook. Drain and set aside. Meanwhile, rehydrate sun-dried tomato halves, covering them with boiling water and allowing them to stand for 2 minutes.

Drain tomatoes and cut into long, thin strips. In large skillet, heat oil. Add zucchini, green bell pepper, onion (optional), garlic, and red bell pepper. Cook over medium-high heat, stirring frequently, 4–5 minutes until tender. Add tomato strips, canned tomatoes, and vinegar. Reduce heat to low and simmer for 10–15 minutes until liquid is reduced and sauce is thickened. Stir in cooked pasta and set aside.

Preheat oven to 350°F. Spray an 11˝ x 7˝ baking pan with non-stick cooking spray or rub with grapeseed oil using paper towel.

In medium bowl, combine ricotta cheese, lemon zest, and basil. Arrange half of pasta mixture in prepared pan, spread with ricotta cheese mixture, and sprinkle with chicken. Top with remaining pasta mixture and sprinkle with mozzarella cheese. Bake 25–30 minutes, until heated through and bubbly.

Entrees

MEATLESS PASTA Submitted By Faith Lynn Fuhrman, Baltimore Office

PREP TIME: COOKING TIME:

15 MIN 15 MIN

1 box whole grain spaghetti or linguine 12 ounces (1 pint) cherry or grape tomatoes 1 large sweet onion, cut in half and sliced thin 4 cloves garlic, thinly sliced or minced 2 large sprigs basil, chopped (about ¼ cup)

4 cups low-sodium chicken broth red pepper flakes, to taste (about ½ teaspoon) sea salt and pepper, to taste grated parmesan cheese

In a large stockpot, lightly sauté onions and garlic in olive oil. Add pasta, tomatoes, red pepper flakes, basil, chicken broth, salt, and pepper.

Cover pot and bring to a boil. Reduce to a simmer, turning mixture frequently until pasta is al dente. The liquid will be nearly evaporated. Pasta should be done in about 9–12 minutes. Plate pasta.

If desired, drizzle with a little olive oil and fresh grated parmesan cheese.

A Paychex Wellness Champion shared her technique for getting co-workers to move more: Put it on their calendars! Add lunchtime walks just like you would other events. When it’s scheduled and on the calendar (for those who have expressed their commitment), it’s easier to stay motivated.

2 tablespoons (approximately) extra-virgin olive oil

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GLUTEN-FREE GUMBO

Submitted By Jamie Thomasine Gordon, Atlanta Office

PREP TIME: COOKING TIME:

60 MIN 8 HRS

cup olive oil

12 ounces fresh-cut or frozen okra

cup gluten-free flour

½ teaspoon salt

3 lean pork chops, cooked

½ teaspoon pepper

1 can (20-ounce) tomato sauce

¼ teaspoon ground red pepper

1 package (14–16 ounce) andouille sausage (Jamie recommends Savannah™), browned and sliced (optional)

1 green bell pepper

3 lean chicken breasts, cooked 10 ounces cooked shrimp, peeled and deveined 3 cups brown or white rice

1 red bell pepper 4 garlic cloves or minced garlic 1 onion, chopped (use red onion for more robust flavor) 4 cups water or chicken broth

2 stalks celery, chopped

To make roux (a traditional thickening agent used in many sauces and gumbos), mix flour and olive oil in a saucepan and stir until smooth. Keep stirring until flour is tinted slightly red. After roux is finished, place it with all remaining ingredients in a crockpot. Mix well and let cook at least 8 hours.

Serve in bowls with a dollop of brown or white rice in the middle of each bowl.

Entrees

Paychex Gets Cooking

BREAKFAST

Breakfast

CINNAMON APPLE OATMEAL

Submitted By Carol Ralph, Rochester 220 Kenneth Drive Office

PREP TIME: COOKING TIME:

5 MIN 2 MIN

Â˝ cup uncooked old-fashioned rolled oats (not instant) 1 teaspoon brown sugar 1 teaspoon apple pie spice

dash ground cloves 1 apple, cored and diced 1 cup unsweetened vanilla almond milk

Combine oats, brown sugar, spices, and apple in a microwave-safe bowl. Add almond milk. Microwave on high for 2 minutes. Cover and let stand for about 5 minutes. Add additional spice, to taste. Milk can be added to achieve desired consistency.

Create variations of this delicious breakfast by using peaches with ginger, cinnamon, and allspice or pumpkin pie spice. Or experiment and invent a new one!

Stressed? Reaching for a sugary treat can leave you feeling even more anxious. Prepare some of this hearty Cinnamon Apple Oatmeal at home, and keep some in the office fridge. Reheat it in the microwave in minutes. Youâ&#x20AC;&#x2122;ll be amazed at how good you feel after this satisfying snack.

Paychex Gets Cooking

DELISH SWEET POTATO HASH BROWNS Submitted By Patricia Calvo, Miami Office

PREP TIME: COOKING TIME:

10 MIN 10 MIN

1 large sweet potato per person

onions and garlic (optional)

pinch ginger, cilantro, and cinnamon

salt and pepper

1 tablespoon coconut oil per potato

Grate raw sweet potatoes with a cheese grater to achieve a fine julienned texture. Toss together sweet potatoes, coconut oil, and spices. Sear mixture in a pan over medium-high heat until browned on both sides. Serve hot.

For your next Paychex-sponsored breakfast meeting, serve Greek yogurt, fruit, and an egg dish to keep your attendeesâ&#x20AC;&#x2122; energy going throughout the morning.

Breakfast

ON-THE-GO BREAKFAST CASSEROLE

Submitted By Georgia Elder, Saint Louis Office

PREP TIME: COOKING TIME:

30 MIN 30 MIN

1 pound turkey sausage, turkey bacon, or vegetable crumbles, cooked

½ can (15-ounce) black beans (rinse well)

8 eggs (or equivalent amount of egg substitute)

¼–½ cup shredded cheese (if using cheese with a strong flavor, use less)

¼ cup nonfat milk

diced peppers (optional)

1 cup quinoa, cooked and cooled

salt and pepper

Preheat oven to 375°F. Spray a 12-count muffin pan with cooking spray (or use wax paper liners). Add turkey sausage/bacon/ vegetable crumbles to a large bowl. Mix with black beans and peppers. Divide mixture evenly in muffin pan.

Beat eggs and milk together. Add quinoa. Pour beaten egg mixture over contents of muffin pan. Sprinkle with cheese. Add salt and pepper to taste.

Bake for about 30 minutes, until eggs are set and cheese starts to brown. Cool completely before refrigerating. These on-the-go breakfast casseroles can be reheated in the microwave for 45–60 seconds to start the day off right!

Paychex Gets Cooking

Eggs got a bad rap in the ’80s and ’90s due to their high cholesterol content. Recently, the federal government’s Dietary Guidelines for Americans dropped the recommendation to limit cholesterol consumption. So go ahead and enjoy eggs again!

Breakfast

Paychex Gets Cooking

DESSERTS

Dessert

HEALTHY SHAMROCK SHAKE Submitted By Amy Kiefer, Milwaukee Office

PREP TIME: COOKING TIME:

5 MIN 0 MIN

6 ounces milk (coconut and almond milk work well) vanilla protein powder (adjust amount to taste or desired nutrition level)

2 cups baby spinach 1–2 tablespoons hemp seed 2–3 ice cubes (optional)

1 kiwi, peeled and sliced

Add all ingredients (except ice) to a blender in the order listed. Pulse/blend until all ingredients are combined.

Add ice and blend to achieve desired consistency.

For a morale booster, schedule a midafternoon smoothie break. Have coworkers bring in ingredients for their favorite smoothie recipe (and a blender), grab a conference room, and whip up a refreshing treat that won’t sabotage anyone’s diet.

Paychex Gets Cooking

POWER-PACKED RHUBARB BLUEBERRY CRISP Submitted By Donna Di Pasquale, Dedicated Service Center

PREP TIME: COOKING TIME:

15 MIN 45 MIN

2 cups rhubarb, fresh or frozen, cut into ½˝ pieces 2 cups blueberries, fresh or frozen 3½ tablespoons honey, preferably organic or raw ¾ cup ground almonds or almond meal ½ cup chopped hazelnuts, filberts or walnuts (all work equally well)

cup almond slivers, raw cup almonds, chopped cup sunflower seeds, raw and hulled cup sesame seeds 1 tablespoon coconut flour 1 tablespoon coconut oil (liquid) 2 tablespoons honey

Preheat oven to 350°F. Brush an 8˝ x 8˝ or 9˝ x 9˝ pan with coconut oil or non-stick cooking spray. Place rhubarb and blueberries in pan and drizzle evenly with honey.

Combine all other ingredients in a separate bowl and stir until thoroughly combined. Spoon mixture evenly over rhubarb and blueberries. Cover pan with foil (so topping does not burn) and bake for 30 minutes.

Remove foil and bake an additional 15 minutes. Enjoy hot or cold.

What’s important to Paychex employees when it comes to health? According to an employee survey, “having healthy food in the cafeterias, vending machines, and at meetings or events” is near the top of the list.

Dessert

CHOCOLATE FRUIT DELIGHT

Submitted By Kimberley Anne Devarennes, Hartford Office

PREP TIME: COOKING TIME:

10 MIN 0 MIN

6–8 ounces plain or Greek nonfat yogurt 1 tablespoon unsweetened cocoa powder 1 tablespoon all-natural fruit preserves

1–2 packets stevia sweetener (for example, Truvia®), to taste enough water to create milkshake consistency when blended

Add all ingredients to a blender. Pulse/blend until combined. Use more or less of each ingredient according to taste.

Team up with your co-workers to designate a “Bring a Piece of Fruit to a Co-Worker” week. Once or twice a year, Paychex runs challenges like this so we can share our success together!

Paychex Gets Cooking

PEACHY PAYCHEX CRUMBLE Submitted By Amber Martinez, Denver Office

PREP TIME: COOKING TIME:

5 MIN 20 MIN

For the Topping:

For the Filling:

1 cup old-fashioned oats

4 cans (15-ounce) peaches in juice, drained, or 6 fresh peaches

1 teaspoon cinnamon ½ cup brown sugar cup flour 2 tablespoons butter, softened

2 tablespoons cornstarch 1 teaspoon vanilla 1 teaspoon cinnamon

Preheat oven to 400°F. Spray a deep-dish pie pan with non-stick cooking spray. Mix together cornstarch, vanilla, and cinnamon. Add peaches to mixture and place in pie pan.

In a separate bowl, combine topping ingredients. Mix until crumbly. Sprinkle over peach mixture and bake for 20 minutes or until juices are thick and bubbling and topping is lightly browned.

The American Diabetes Association (ADA) says that indulging in an occasional treat is a good way to help keep cravings in check. Planning the treat, according to the ADA, is the key. If you decide beforehand what the treat will be and set aside a time to enjoy it, you’ll be able to eliminate some of the post-indulgence guilt that you might feel afterward.

Dessert

NOTES

Paychex Gets Cooking

ACKNOWLEDGMENTS Paychex Gets Cooking is the result of an incredible team effort. It may not be possible to recognize each individual who contributed to this ambitious resource, but we would be remiss if we didn’t share our sincere appreciation to the following:

Paychex Employees •

Laura Blind

•

Becky Cania

•

Kim Graham

•

Pete Leblond

•

Bob Merberg

•

Shawnice Powell

Independent Consultants •

Danielle Foley

•

Spencer Hill

Special thanks also goes to Lexi Pulido, who set the guidelines for recipes, evaluated submissions, and generally helped bring Paychex Gets Cooking to life! Thank you, again, to everyone who took the time to select and submit a recipe. And, most of all, thanks to all Paychex employees for caring about each other’s well-being with the same level of passion we exhibit toward our loved ones, our communities, and our clients!

Payroll • HR • Retirement • Insurance

Paychex Gets Cooking is a collection of over 40 original, healthy recipes from the kitchens of Paychex employees. These mouthwatering recipes are wholesome and easy to prepare. Try one today!