2023 Global Wellness Cookbook

2023 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 4 Salmon Avocado Salad with Balsamic Dressing

Page 6 Basil Walnut Pesto Chicken Pasta

Page 8 Cauliflower Mac & Cheese

Page 10 Pumpkin Turkey Chili

Page 12 Balsamic Grilled Chicken with Grapefruit and Avocado Salad with a Honey Lime Dressing

Page 14 Honey BBQ Glazed Salmon

Page 16 Tomato Basil Baked Cod

Page 18 Basil Walnut Pesto Chicken Pasta

Page 20 Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Page 22 Spicy Beef, Mushroom, and Edamame Stir Fry with Brown Rice

Page 24 Strawberry Overnight Oat Parfait

Page 26 Honey Roasted Pumpkin

Page 28 Chili Glazed Salmon with Orange Salsa

Page 30 Hoisin Citrus Braised Pork with Lemon Ginger Broccolini

Page 32 Balsamic Grilled Chicken with Grapefruit and Avocado Salad with a Honey Lime Dressing

Page 34 Greek Stuffed Chicken with Barley, Beet and Walnut Salad and Tomato Cucumber Salad

Page 36 Roasted Spicy Salmon with Golden Beet and Pineapple Chutney, Couscous with Parsley and Roasted Beets

Page 38 Hoisin Citrus Pork, Steamed Brown Rice, Roasted Gold and Red Beets with Pickled Red Onions, Orange Dressing

Page 40 Blackened Salmon, Barley, Beet, Walnut and Feta Salad

Page 42 Greek Chicken and Tzatziki Pitas with Minted Lentil Salad and Feta

Page 44 Roasted Tandoori Chicken with Cannellini Bean and Herb Ratatouille

Page 46 Chicken Machaca with Black Beans and Jicama Radish Cucumber Salad

Page 48 Blackened Salmon, Sauteed Spinach and Couscous Lentil Salad

Page 50 Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Page 52 Arugula Fennel Grapefruit Salad with Blackened Salmon and Honey Dijon Vinaigrette

Page 54 Blackened Shrimp over Collard Greens, Black Eyed Peas and Citrus Remoulade

Page 56 Lemon Parsley Salmon with Balsamic Roasted Vegetables, Beet Greens & Kale Mix

Page 58 Salmon with Tomato Bruschetta, Crostini and Tomato Wedge Salad

Page 60 Tilapia with Cherry Tomatoes, Rice and Green Beans

Page 62 Curry Tomato Chicken with Rice

Page 64 Grilled Chicken With Tomato Pistou

Salmon Avocado Salad with Balsamic Dressing

Salmon Avocado Salad with Balsamic Dressing

Ingredients

1 4 oz Salmon Fillet

1 tsp Canola Oil

1/8 tsp Kosher Salt

1/8 tsp Black Pepper

4 oz Spring Mix Lettuce

1 oz Red Cabbage, Sliced Thin

1 oz Celery, Sliced Thin

2 tsp Medium Black Pitted Olives, Halved

Process

Calories: 370

Total Fat: 24g

S. Fat 3g

Carbs: 24g

Fiber 5g

Protein: 25g

2 oz Tomatoes, Diced or Quartered

2 oz Cucumber, Sliced

½ oz Avocado, Sliced

3 Tbsp Balsamic Vinaigrette

1. Brush oil on salmon and sprinkle with salt and pepper. Grill on high heat until cooked through and temperature reaches 145F.

2. Place lettuce, cabbage, celery, olives, tomatoes, and cucumber in a bowl and toss. Drizzle with 2 oz dressing and toss to coat or serve dressing on the side. Top with grilled salmon and avocado slices.

Recipe makes 1 serving

Source: the Intel Ingredients team

Pumpkin Turkey Chili

Pumpkin Turkey Chili

Ingredients

• 1 lb, 13 oz Ground Turkey, 85% Lean

• 1 ¼ cup Fresh Pumpkin, Cubed

• 1 ½ cup Dark Red Kidney Beans, Low Sodium, Canned, Include Liquid

• 1 ¼ cup Fresh Onions, 1/4" Small Diced

Process

1. Cook ground turkey in pan and drain fat.

• 1 qt, 1/2 cup Tomatoes, Diced in Juice, No

Added Salt, Canned, Include Liquids

• 1 tbsp, Chili Powder

• 1 tbsp, Granulated Sugar

• 1/2 tsp, Salt

Calories: 370

Total Fat: 17 g

S. Fat: 4 g

Carbs: 25 g

Fiber: 9 g

Protein: 32 g

2.Cut pumpkin into 1/4" pieces. Place turkey into large pot, add each ingredient, stir, and cook on low heat for 90 minutes.

3. Portion into 1 cup servings, serves 6.

Source: the Intel Ingredients Team

Balsamic Grilled Chicken with Grapefruit and Avocado

Salad with a Honey Lime Dressing

Balsamic Grilled Chicken with Grapefruit and Avocado Salad with a Honey Lime Dressing

Ingredients

4 ea Chicken breast, boneless, skinless (5 oz)

2 tbsp Balsamic Vinegar

2 tbsp Canola oil

2 tsp Fresh rosemary, chopped

1/8 tsp Salt

1/8 tsp Black pepper

2 tbsp Honey

2 tbsp Lime juice

Process

8 oz Romaine lettuce, chopped

2 oz Radicchio lettuce, chopped

1/3 cup Dried cranberries

12 oz Grapefuit, peeled, sliced

3 oz Avocado, sliced, tossed in grapefruit juice

4 ea Red onion, slicked in rings

1. To prepare chicken marinade, in a bowl mix, together balsamic vinegar, oil, and rosemary. Pour over chicken and marinade in refrigerator for 1 hour.

2. Grill chicken on both sides until internal temperature reached 165°F.

3. For dressing, whisk together honey, lime, salt, and pepper. Set aside

4. To assemble, in a bowl, mix romaine and radicchio and toss with dressing. Top with grapefruit, avocado, and onions. Slice each chicken breast into strips and fan on top of salad.

Portion: 2.5 oz lettuce, 3 oz grapefruit, ½ oz avocado, 1 ring onion, 1.5 T cranberries, 1 chicken breast, 1 T dressing

Calories: 360

Total Fat: 13 g

S. Fat 2 g

Carbs: 34 g

Fiber 4 g

Protein: 31 g

Source: the Intel Ingredients Team

Honey BBQ Glazed Salmon

Honey BBQ Glazed Salmon

Ingredients

4 ea Salmon fillets, 4 oz

½ cup Light brown sugar

¼ cup Apple cider vinegar

2 tbsp Honey

1 tsp Salt

1 tsp Black pepper

Process

1. Preheat grill to medium high heat

2. In a small bowl, mix together brown sugar, honey, salt, pepper, & vinegar to make a sauce.

3. Brush one side of the salmon with the sauce. Place the salmon on the grilled, sauced side down. After about 3 minutes, generously baste the top, and flip. Cook for about 3 more minutes, then brush on more sauce. The internal temperature should reach 145°F.

Calories: 290

Total Fat: 4.5 g

S. Fat 1 g

Carbs: 39 g

Fiber 0 g

Protein: 22 g

Portion: 4 oz salmon with glaze

Source: the Intel Ingredients Team

Tomato Basil Baked Cod

Tomato Basil Baked Cod

Ingredients

4 ea Cod fillets, frozen, 4 oz

¾ tsp Canola oil

¼ cup Red wine vinegar

1 clove Fresh garlic, peeled, minced

Process

Calories: 90

Total Fat: 1 g

S. Fat 0 g

Carbs: 2 g

Fiber 0 g

Protein: 17 g

¼ tsp White pepper

1 tsp Fresh basil, minced

2 oz Yellow onion, sliced

4 oz Cherry tomatoes, quartered

1. Thaw frozen fish fillets in refrigerator overnight.

2.Preheat oven to 350°F. Place fish fillets on lightly oiled baking dish.

3.Combine red wine vinegar, garlic, white pepper, and basil in a bowl. Pour mixture over fish.

4.Place ½ oz onion and 1 oz cherry tomatoes over eat fillet. Cover pan with aluminum foil and bake until fish reaches internal temperature of 145°F.

Portion: 4 oz fish with ½ oz onion & 1 oz cherry tomatoes Source: the Intel Ingredients Team

Basil Walnut Pesto Chicken Pasta

Calories: 440

Total Fat: 23 g

Basil Walnut Pesto Chicken Pasta

Ingredients

1 qt Whole Grain Cook Spaghetti

8 oz Herb Grilled Chicken

1/3 cup Walnut Pesto

¼ cup Oregano Bunch, Chopped

2 cups Swiss Chard

1 cup Yellow Squash

2 cups Button Mushrooms, Quartered

Process

1 tsp Crushed Red Pepper Flakes

1 tbsp Minced Garlic Cloves

2 cups Cherry Tomatoes, Halved

½ cup Water

¼ tsp Kosher Salt

¼ tsp Ground Black Pepper

1 tbsp Extra Virgin Olive Oil

Basil Pesto

¼ oz Fresh Italian Parsley

½ oz Chopped Basil

½ oz Grated Parmesan Cheese

1 each Chopped Garlic Clove

1/3 oz Chopped Walnuts

3 tbsp Extra Virgin Olive Oil

S. Fat 4g

Carbs: 37 g

Fiber 7 g

Protein: 25 g

1. Prepare cooked pasta, pesto (according to recipe) and grilled chicken.

2. Heat a sauté pan on medium heat. Drizzle olive oil and add garlic - sauté for 30 seconds until fragrant. Add mushrooms, squash, tomatoes, swiss chard, cooked grilled chicken - sauté until heated through.

3. Pour a small amount of water at a time to deglaze the pan. Add crushed red pepper, oregano, salt and pepper. Mix in cooked pasta, pesto - stir to mix and heat through.

Basil Pesto - Preheat oven to 350 F and toast walnuts - allow to cool. Put half of olive oil and remaining ingredients into a blender. Blend to a paste consistency, stopping to scrape down the sides twice. Switch onto a low speed and slowly add remaining oil. Cover and store in the refrigerator - use within 5 days.

Portion size: 2 cups – this recipe is plant-froward meaning there is less than 2 oz of animal protein per serving.

Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Ingredients

1 Tbsp Garlic Cloves, Minced

1 tsp Cumin

1 tsp Ground Coriander

1 Tbsp Canola Oil

4 each Chicken Breast

1 cup Cooked Farro

1 oz Pistachios

Process

Calories: 350

Total Fat: 14g

S. Fat 2g

Carbs: 23g

Fiber 5g

Protein: 35g

2 cups Strawberries, Stems Removed, Quartered

4 cups Spinach

1 Tbsp

Lemon Juice

1 Tbsp Lemon Zest

1 Tbsp

Olive Oil

1 tsp Ground Black Pepper

1. In a bowl, combine the chicken breasts, cumin, coriander, garlic, and canola oil. Coat chicken thoroughly. Cover and marinate for 1 hour in the fridge. Remove the chicken from the marinade and grill until the internal temperature reaches 165 F. Chill and slice.

2. Cook farro according to package directions. Let cool.

3. Clean and dry spinach thoroughly, remove the stems and then chiffonade the spinach leaves. In a large bowl, combine the spinach, farro, pistachios, strawberries, lemon zest, lemon juice, olive oil, and pepper. Mix well. Divide into 4 servings.

Source: the Intel Ingredients Team

Spicy

Beef, Mushroom, and Edamame Stir Fry with Brown Rice

Spicy Beef, Mushroom, and Edamame Stir Fry with Brown Rice

Ingredients

3 cups Brown Rice, Cooked

3 cups Shelled Edamame

¼ tsp Kosher Salt

1/8 tsp Baking Soda

1/8 tsp Kosher Salt

1/3 oz Cornstarch

½ cup Water

Process

2 ½ Tbsp Canola Oil

2/3 oz Low Sodium Soy Sauce

1 lb, 5 oz Beef Flank Steak

1 ½ tsp Canola Oil

1 ½ tsp Sesame Seeds

1 oz Garlic Cloves, Minced ½ oz Fresh Ginger, Minced

3 Tbsp Canola Oil

1 ½ tsp Crushed Red Pepper

Calories: 520

Total Fat: 20g

S. Fat 4g

Carbs: 55g

Fiber 8g

Protein: 33g

6 oz Shiitake Mushrooms, Sliced

12 oz Green Bell Peppers, Sliced

12 oz Red Bell Peppers, Sliced

12 oz Yellow Onions, Sliced

2 Tbsp Scallions, Sliced 1/3 cup, 2 tsp Sweet Chili Sauce

1. Cook rice according to package directions. Reserve. Season edamame with ¼ tsp salt. Reserve.

2. Combine baking soda, 1/8 tsp salt, cornstarch, water, 2 ½ Tbsp canola oil, and soy sauce to make marinade. Cut flank steak into angled tiles, 3” long by 1” wide by 1/8” thick. Combine marinade and beef in a bowl. Allow beef to absorb marinade for 20 minutes.

3. Heat 1 ½ tsp canola oil over medium heat in a sauté pan or wok. Remove flank steak from marinade and add to pan. Stir constantly until meat is cooked, about 5 to 7 minutes or until internal temperature reaches 145 F. Reserve.

4. Toast sesame seeds until fragrant. In a skillet or wok, heat 3 Tbsp oil over high heat. Add ginger, garlic, and crushed red pepper. Sauté until golden brown. Add onions, mushrooms, green and red peppers and cook until tender. Add beef and edamame and toss until heated through.

5. For each plate, serve ½ cup brown rice and 2 cups stir fry. Drizzle with 1 Tbsp sweet chili sauce. Garnish with sesame seeds and scallions. Makes 6 servings.

Source: the Intel Ingredients Team

Strawberry Overnight Oat Parfait

Ingredients

1 oz Oatmeal

3 Tbsp Whole Milk

1, 2/3 oz Vanilla Greek Yogurt

3 oz Vanilla Greek Yogurt

2 oz Strawberries, Quartered

Makes 1 Serving

Process

Calories: 250

Total Fat: 4g

S. Fat 1g

Carbs: 38g

Fiber 4g

Protein: 16g

1. Place oats in bowl, pour milk and 1, 2/3 oz yogurt over the top. Fold ingredients together gently. Cover and refrigerate overnight.

2. In the morning, top bowl of oats with 3 oz yogurt and strawberries.

Source: the Ingredients Team

Honey Roasted Pumpkin

Honey Roasted Pumpkin

Ingredients

2 ½ lbs. Pumpkin, Fresh, Cubed

1 tbsp Olive Oil

½ oz. Light Brown Sugar

1 oz Honey

Process

1. Preheat oven to 350F.

2. Wash and dry pumpkin. Cut and measure all ingredients according to instructions.

3. Mix oil, sugar and honey together and toss with diced pumpkin.

4. Roast in 350F degree oven until pumpkin is cooked through and lightly caramelized, about 20 to 30 minutes.

Calories: 100

Total Fat: 3 g

S. Fat 1 g

Carbs: 18 g

Fiber 1 g

Protein: 2 g

Portion: 1 cup (5 oz)

Source: the Intel Ingredients Team

Chili Glazed Salmon with Orange Salsa

Chili Glazed Salmon with Orange Salsa

Ingredients

4 oz Orange, peeled, sliced

¼ cup Cilantro, chopped

1 Jalapeno, finely chopped

¼ cup Red onion, thinly sliced

2 Tbsp Red wine vinegar

½ tsp Black pepper

¼ tsp Salt

Process

Calories: 270

Total Fat: 12 g

S. Fat 1.5 g

Carbs: 15 g

Fiber 2 g

Protein: 23 g

1 oz Black olives, pitted

2 Tbsp Canola oil

¼ cup Sweet chili sauce

2 tsp Fennel seed

1 tsp Black pepper

4 ea Salmon fillets (4oz)

1. In a mixing bowl, combine orange slices, cilantro, jalapeno, red onion, olives, oil, vinegar, salt & pepper. Cover and refrigerate until ready to serve.

2. To prepare salmon, arrange salmon fillets on a sheet pan sprayed with cooking spray. Spoon 1 tbsp of sweet chili sauce on top of each fillet, coat evenly. Sprinkle fennel seeds and black pepper on top. Place the fillets under a medium high broiler, and broil until glaze is bubbly, and the fish reaches an internal temperature of 145°F (about 6 minutes).

3. To serve, place ½ cup of salsa on top of salmon.

Portion: 4 oz salmon fillet, ½ cup salsa, Makes 4 servings

Source: the Intel Ingredients Team

Hoisin Citrus Braised Pork with Lemon Ginger Broccolini

Hoisin Citrus Braised Pork with Lemon Ginger Broccolini

Ingredients

Hoisin Citrus Pork

1 cup Hoisin Sauce

1 tsp Garlic Cloves, Minced

2 tsp Ginger Root, Minced

1 cup Orange Juice

3.5 lbs Pork Shoulder, Trimmed

Process

Calories: 260

Total Fat: 13 g

S. Fat 5g

Carbs: 12 g

Fiber 3 g

Protein: 24 g

Lemon Ginger Broccolini

4 cups Vegetable Broth

1 Tbsp Ginger Root, Minced

½ cup Lemon Juice

2 Tbsp Lemon Zest

½ tsp Black Pepper

3 lbs Broccolini

1. In a bowl, mix together hoisin sauce, garlic, ginger, and orange juice. Half will be used as a marinade and half will be used as a sauce. Set aside. Cut pork into chunks, about fist size, and rub in half of marinade. Cover and marinate in fridge for at least 2 hours to overnight.

2. Place pork in a covered roasting pan and roast in a 325 F oven for 2 to 3 hours until internal temperature reaches 145 F. Remove cover for the last 30 minutes. Remove pork from braising liquid and shred meat when cool enough to handle. Mix the remaining half of the marinade and serve hot.

3. To prepare broccolini, combine the vegetable broth, lemon juice, zest, ginger, and pepper in a saucepan. Bring to a boil until reduced by ¼ and thickened.

4. Steam broccolini until tender crisp and top with glaze.

Makes 14 servings

Source: the Intel Ingredients Team

Balsamic Grilled Chicken with Grapefruit and Avocado

Salad with a Honey Lime Dressing

Balsamic Grilled Chicken with Grapefruit and Avocado Salad with a Honey Lime Dressing

Ingredients

4 ea Chicken breast, boneless, skinless (5 oz)

2 tbsp Balsamic Vinegar

2 tbsp Canola oil

2 tsp Fresh rosemary, chopped

1/8 tsp Salt

1/8 tsp Black pepper

2 tbsp Honey

2 tbsp Lime juice

Process

8 oz Romaine lettuce, chopped

2 oz Radicchio lettuce, chopped

1/3 cup Dried cranberries

12 oz Grapefuit, peeled, sliced

3 oz Avocado, sliced, tossed in grapefruit juice

4 ea Red onion, slicked in rings

1. To prepare chicken marinade, in a bowl mix, together balsamic vinegar, oil, and rosemary. Pour over chicken and marinade in refrigerator for 1 hour.

2. Grill chicken on both sides until internal temperature reached 165°F.

3. For dressing, whisk together honey, lime, salt, and pepper. Set aside

4. To assemble, in a bowl, mix romaine and radicchio and toss with dressing. Top with grapefruit, avocado, and onions. Slice each chicken breast into strips and fan on top of salad.

Portion: 2.5 oz lettuce, 3 oz grapefruit, ½ oz avocado, 1 ring onion, 1.5 T cranberries, 1 chicken breast, 1 T dressing. Recipes makes 4 servings

Calories: 360

Total Fat: 13 g

S. Fat 2 g

Carbs: 34 g

Fiber 4 g

Protein: 31 g

Greek Stuffed Chicken with Barley, Beet and Walnut Salad and Tomato Cucumber Salad

Greek Stuffed Chicken with Barley, Beet and Walnut Salad and Tomato Cucumber Salad

Ingredients

Barley, Beet, Walnut and Feta Salad

2 ¾ oz Red Beets

¼ cup Barley, Dry

2/3 cups Water

1/3 cup Arugula, Baby

2 tsp Walnuts, Chopped

2/3 oz Feta Cheese, Crumbled

2 tsp Balsamic Vinegar

1 tsp Olive Oil, Extra Virgin

¼ tsp Fennel Seed

½ tsp Garlic Clove, Minced

Process

Tomato Cucumber Salad

5 ¼ oz Roma Tomatoes, Fresh

½ each Cucumber

1 Tbsp Italian Parsley, Chopped

1 ¾ tsp Lemon Juice, Fresh

1 ½ tsp Olive Oil, Extra Virgin

1/8 tsp Salt, Kosher

<1/8 tsp Black Pepper, Ground

½ cup Red Onion, Julienne Slice

Stuffed Greek Chicken Breast

Calories: 320

Total Fat: 14g

Carbs: 22g

Fiber 6g

Protein: 30g

10 oz Spinach, Frozen Chopped, Thawed

¼ cup Feta Cheese, Crumbled

1 tsp Lemon Zest

4 each Chicken Breast, Skinless boneless

½ tsp Salt, Kosher

1 tsp Black Pepper, Ground

1 Tbsp Oregano, Fresh, Chopped

1 Tbsp Canola, Oil

1. 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. Bring water 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.

2. Peel cucumbers. Dice tomato and cucumbers into 1/2" pieces. Combine all the tomato cucumber salad ingredients and chill before serving.

3. 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 chicken 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.

Recipe makes 4 servings

Source: the Intel Ingredients Team

Roasted Spicy Salmon with Golden Beet and Pineapple

Chutney, Couscous with Parsley and Roasted Beets

Roasted Spicy Salmon with Golden Beet and Pineapple

Chutney, Couscous with Parsley and Roasted Beets

Ingredients

Roasted Spicy Salmon

1 lb Wild Atlantic Salmon Fillet

4 each Garlic Cloves, Chopped

1 tsp Red Chili Pepper Flakes

2 Tbsp Olive Oil

2 Tbsp Lemon Juice

½ tsp Sea Salt

Process

Calories: 541

Total Fat: 25g

Carbs: 49g

Fiber 7g

Protein: 30g

Golden Beet Pineapple Chutney

1/3 cup Gold Beets

1/3 cup Pineapple, diced

2 ½ Tbs White Onion, Finely Diced

1 Tbsp Balsamic Vinegar

1 tsp Brown Sugar

1 tsp Fresh Ginger, Grated

1 tsp Lemon Zest

1 tsp Cinnamon, Ground

1/8 tsp All Spice, Ground

Couscous with Parsley

1 ½ cups Water, Boiling

1 cup Couscous

2 Tbsp Fresh Parsley, chopped

Roasted Beets

¾ lb Red Beets

1/8 tsp Salt

1 each Thyme, Fresh Sprig

1 tsp Canola Oil

1. Preheat oven to 450°F. Mix the crushed red pepper, garlic, olive oil and lemon juice. Arrange fish in a baking dish and spread this marinade on top. Cover with plastic wrap and refrigerate for up to 2 hours. Salt the fish and bake for about 20 minutes, or until the fish flakes easily with a fork, and the internal temperature reaches 145F.

2. Peel and small dice the golden beets. In a medium saucepan, combine the yellow beets, pineapple, onions, vinegar, sugar, ginger, lemon, cinnamon, and allspice. Bring to a boil over medium heat. Cover and gently simmer for 40 minutes. Uncover the pot and simmer over a low heat to cook off the excess liquid if needed. Remove from heat and chill.

3. Reduce oven to 350°F. degrees. Rinse whole beets with tail and a bit of the stem still intact. Place on a flat pan and drizzle salt and oil, add thyme sprig. Cover tightly with foil and roast until fork tender. Remove from oven allow to cool slightly. Cut off tail and stem end. Peel with hands and dice or cut into wedges

4. Place couscous in a large pot. Add boiling water to couscous. Mix to combine. Cover with lid and hold for 5-10 minutes. Fluff with fork and add parsley. Recipe makes 4 servings

Source: the Intel Ingredients Team

Hoisin Citrus Pork, Steamed Brown Rice, Roasted Gold and Red Beets with Pickled Red Onions, Orange Dressing

Hoisin Citrus Pork, Steamed Brown Rice, Roasted Gold and Red Beets with Pickled Red

Onions, Orange Dressing

Ingredients

Hoisin Citrus Braised Pork

¼ cup Hoisin Sauce

¼ tsp Garlic, Fresh Minced

½ tsp Ginger Root, Fresh Minced

¼ c Orange Juice

1 lb Pork Shoulder, boneless

Process

Steamed Brown Rice

1 cup Brown Rice, dry

2 cups Water

RoastedGold and Red Beets

withPickled Onion

6 ¾ oz Golden Beets, Fresh

8 oz Red Beets, Fresh

2 oz Pickled Red Onions

Pinch Salt

Pinch Black Pepper

3 tsp Canola Oil

Orange Dressing

¼ cup Orange Juice

¼ tsp Orange Zest

2 Tbsp White Vinegar

1

½ tsp Basil, Fresh, Chopped

¼ tsp Jalapeno Pepper, Chopped

¾ tsp Honey

¾ tsp Dijon Mustard

¼ tsp Cumin, Ground

¼ tsp Garlic, Fresh, Chopped

Calories: 490

Total Fat: 17g

Carbs: 56g

Fiber: 4g

Protein: 27 g

Sodium: 430 mg

1. Mix hoisin sauce, garlic, ginger and orange juice together: Half will be used as a marinade and half will be used as a sauce. Set aside. Cut the pork into chunks, about fist size, and rub in marinade; place in cold storage and marinate at least 2 hours to overnight. Place pork in covered roasting pan and roast in a 325F degree oven for 2 to 3 hours. Remove cover for the last 30 minutes until an internal temperature of 145F degrees has been reached. Remove pork from braising liquid and shred meat when cool enough to handle. Mix the unused/remaining half of the marinade with the shredded meat and hold hot for service.

2. 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 until 165 F is reached and rice is tender.

3. Preheat oven to 350F. Peel and quarter beets (cube into 1/2" pieces if large beets). Keeping the gold and red beets separate, place in mixing bowls. In each bowl split oil, salt and pepper and toss well to evenly coat. Place beets on separate sheet pans and roast in 350F oven for 25-35 minutes, stirring periodically to ensure even cooking. Chill to 40F for service. Arrange beets on platter, making rows on angle of red and yellow beets. Garnish with pickled onions.

4. Combine all ingredients and mix well. Refrigerate to blend flavors. Recipe makes 4 servings

Source: the Intel Ingredients Team

Blackened Salmon, Barley, Beet, Walnut and Feta Salad

Blackened Salmon, Barley, Beet, Walnut and Feta Salad

Ingredients

Barley, Beet, Walnut and Feta Salad

2 ¾ oz Red Beets

¼ cup Barley, Dry

2/3 cups Water

1/3 cup Arugula, Baby

2 tsp Walnuts, Chopped

2/3 oz Feta Cheese, Crumbled

2 tsp Balsamic Vinegar

1 tsp Olive Oil, Extra Virgin

¼ tsp Fennel Seed

½ tsp Garlic Clove, Minced

Process

Calories: 490

Total Fat: 23g

Carbs: 44g

Fiber: 7g

Protein: 29g

Sodium: 580mg

Blackened Salmon

4 tsp Cajun Seasoning

2 ½ Tbsp Canola Oil

4- 4 oz Wild Salmon Filet

1. 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. Bring water 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.

2. Heat a nonstick skillet with canola oil and heat to smoking point. Dust top side of salmon 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. Remove from heat and cool. Can serve hot orcold.

Recipe makes 4 servings

Source: the Intel Ingredients Team

Greek Chicken and Tzatziki Pitas with Minted Lentil Salad and Feta

Greek Chicken and Tzatziki Pitas with Minted Lentil Salad and Feta

Ingredients

Chicken:

• 4 tsp fresh lemon juice

• 3 garlic cloves, minced

• 1 tsp dried oregano

• 12 oz boneless skinless chicken breast

• 1 Tbsp canola oil

Yogurt Sauce:

• 6 oz plain fat free yogurt

• ½ cucumber peeled, seeded, and diced

• 1/8 tsp Franks Red Hot Sauce original

• 1 Tbsp fresh dill

• 1 tsp ground cumin

• 1 tsp chili powder

• ¼ tsp kosher salt

• ¼ tsp ground black pepper

Directions

420 calories

10 g fat

51g carbs

36g protein

13g fiber

530mg sodium

For Pitas/Topping:

• 4 lettuce leaves

• 1 tomato

• 2 six-inch whole-wheat pita breads

Minted Lentil Salad:

• 3.75 oz dry yellow lentils

• 2 cups plus 3 tbsp water

• 1 tsp olive oil

• 1 tbsp red wine vinegar

• 3 tbsp fresh mint, chopped

• ¼ tsp minced garlic cloves

• 1/3 cup red bell peppers, diced

• 3 tbsp green onions (scallions), chopped

• 1/3 oz feta cheese, crumbled

• A pinch of Kosher salt

• A pinch of ground black pepper

1. For Chicken: In a shallow plate, combine oil, 2/3 of the lemon juice, 2/3 of the minced garlic cloves, and oregano. Add chicken, turning to coat, and marinate for 15 minutes.

2. For Yogurt Sauce: In a bowl, combine yogurt, cucumber, hot sauce, dill, cumin, chili powder and the remaining garlic and lemon juice. Season with salt and pepper.

3. Preheat a lightly oiled grill to medium-high. Remove chicken from marinade. Grill chicken for 2 to 3 minutes per side, or until cooked through. Slice and serve ~3 oz per serving.

4. Divide lettuce and tomato in pita halves. Add chicken and top with yogurt sauce.

5. For Minted Lentil Salad: Cook lentils in water until just tender, about 25 minutes. Drain and cool slightly. Combine olive oil, red wine vinegar, crumbled feta, garlic, salt, pepper and drizzle over the lentils. Toss well to combine. Add mint, diced bell peppers and green onions.

6. Serve ½ pita with ~3oz chicken, lettuce, tomato, and yogurt sauce with ½ cup minted salad on the side and enjoy!

Source: The Intel Ingredients Team

Roasted Tandoori Chicken with Cannellini Bean and Herb

Ratatouille

Roasted Tandoori Chicken with Cannellini Bean and Herb Ratatouille

Ingredients

Tandoori Chicken:

• 1 lb. 4 oz boneless, skinless chicken breast

• 2 oz Tandoori Marinade

• 2 oz plain fat free yogurt

• ¼ tsp Kosher salt

• ¼ tsp ground black pepper

Directions

Cannellini Beans (makes 2x needed for Ratatouille):

• 4.5 oz dry cannellini beans

• 1 bay leaf

• 1 garlic clove, crushed

• 2 fresh thyme sprigs

Cannellini Beans and Herb Ratatouille:

• 8 oz cooked cannellini beans

• 4 tsp olive oil

• 3 oz yellow onion, chopped fine

• 1.3 oz green bell peppers, diced

• 1.3 oz red bell peppers, diced

• 5 oz eggplant, diced small

• 3 oz zucchini squash, sliced

• 1/3 cup water

• 1 lb. Roma tomatoes, diced and seeded

Fresh Herbs for Garnish:

481 calories

20g fat

35g carbs

43g protein

12g fiber

768mg sodium

• 2 tsp fresh Italian parsley, chopped

• 2 tsp fresh basil, chopped

• 2 tsp fresh sage, chopped

• 1 tbsp kalamata olives, pitted and chopped

• 4 tsp white balsamic vinegar

• 4 tsp olive oil

• 1 pinch Kosher salt

• 1.3 oz shredded parmesan

1. For Chicken: Mix together tandoori sauce, yogurt, salt and pepper to make marinade. Coat chicken well with marinade and allow to marinate in refrigerator overnight or up to 24 hours.

2. Remove chicken from marinade and place on a parchment lined sheet pan. Discard excess marinade. Roast in a 400°F oven to an internal temperature of 165°F, about 15-20 minutes.

3. To Cook Beans: Combine beans and 5 times their volume of water in a medium pot. Let soak overnight. Alternatively, for a quick soak, bring the beans and water to a boil, boil 2 minutes. Remove from the heat, cover and let stand 1 hour. Drain the beans and return to the pot. Add 5 times the amount of water, thyme sprigs, garlic, and bay leaves. Bring to a boil, reduce the heat, cover partially and simmer until the beans are tender but still hold their shape, about 1 - 2 hours depending on freshness of beans (Beans not presoaked will take longer about 2 - 3 hours to cook.) Check and add more water if necessary to keep beans completely covered during cooking. Cool in the liquid. Drain the beans.

4. For the Cannellini Bean and Herb Ratatouille: Heat olive oil in large, thick-bottomed braising pot. Add onions and sauté for 5 minutes. Add both peppers, eggplant and zucchini and continue to sauté for 10 more minutes to soften. Add beans and tomatoes. Cook slowly for 45 minutes, covered. Add water if needed.

5. Combine parsley, basil, sage, garlic, olives, white balsamic vinegar, olive oil and salt. Set aside. Just before serving, stir in herb garlic mixture.

6. Serve 4oz chicken alongside 1 cup ratatouille and enjoy!

Source: The Intel Ingredients Team

Chicken Machaca with Black Beans and Jicama Radish

Cucumber Salad

Chicken Machaca with Black Beans and Jicama Radish Cucumber Salad

Ingredients

Chicken Machaca:

• 4 boneless, skinless chicken breasts

• 1 oz fresh cilantro, chopped

• 1/3 oz serrano chili peppers, seeded, minced

• 1 lime, juiced

• ½ tsp Kosher salt

• 1 tsp ground cinnamon

• 1 tsp ground cumin

• 1 ½ tsp garlic cloves, minced

• 3 tbsp canola oil

• 1/8 oz Roma tomatoes, chopped

• 8 oz yellow onion, sliced

• 2/3 oz red bell pepper, julienned

• 2/3 oz green bell pepper, julienned

• 1 tsp garlic cloves, minced

• 2 tsp canola oil

Directions

Spicy black beans:

• ½ oz garlic cloves, minced

• 2 tsp canola oil

• 3 oz yellow onions, diced

• 1 tbsp chili powder

• 2 tsp ground coriander

• 2 tsp ground cumin

• ¼ oz apple cider vinegar

• ½ oz chipotle peppers in adobo sauce (canned), minced

• 4.5 oz canned whole tomatoes, drained and chopped

• 5.5 oz black beans, low sodium, canned, drained, rinsed

• 1 oz fresh cilantro, chopped

Jicama Radish Cucumber Salad:

• 3 oz radishes, sliced

• 6 oz cucumbers

• 6 oz jicama

• ½ tsp chili powder

• 1 ½ tsp lime juice

• A pinch Kosher salt

540 calories

20g fat

60g carbs

32g protein

11g fiber

690mg sodium

1. For Chicken: Preheat oven to 300°F. Combine the cilantro, garlic, oil, serrano peppers, lime juice, salt, cinnamon and cumin in a bowl. Lay the chicken on a sheet pan and rub both sides with the mixture. Bake the chicken for 20 minutes or until internal temperature reaches 165°F.

2. While the chicken is cooking, in a saucepan heat the oil over medium high heat and sauté the onion, garlic and peppers 3 to 5 minutes until soft, then add the tomatoes.

3. For the Black Beans: Heat oil in a pot over medium heat. Add the onion and cook for 5-7 minutes until onions begin to brown. Add the garlic and cook for one minute. Add the spices and vinegar and cook for 2 minutes. Add tomatoes, chipotle peppers, and beans and bring to a simmer. Cook for 10 more minutes. Finish with fresh chopped cilantro.

4. For the Jicama Radish Cucumber Salad: Slice red radish thinly. Dice the unpeeled cucumber into 1/2" pieces. Peel and dice jicama into 1/2" pieces. Toss in a bowl with chili powder, lime juice and salt.

5. Serve the chicken in a bowl and pour the onion and pepper mixture over the top. Serve with spicy black beans and jicama radish cucumber salad on the side. Enjoy!

Source: The Intel Ingredients Team

Blackened Salmon, Sauteed Spinach and Couscous

Lentil Salad

Blackened Salmon, Sauteed Spinach and Couscous Lentil

Salad

Ingredients

Blackened Salmon

• 4 salmon filets, each ~4oz

• 2 ½ tsp ground paprika

• 1 tsp crushed red chili pepper flakes

• 2 ½ tsp chili powder

• 1 tsp ground black pepper

• 2.5 tsp granulated garlic

• ¾ tsp cayenne pepper

• ¾ tsp Kosher salt

Directions

Couscous:

• 1/3 cup plus 4 tsp boiling water

• 2 oz whole wheat couscous, dry

• ¼ tsp canola oil

Lentils:

• 2 ¼ oz dry yellow lentils

• 2 ¼ cups water

• ½ tsp white wine vinegar

• A pinch ground black pepper

Couscous, Lentil, and Feta Salad:

• 2 tsp white wine vinegar

• ½ tsp garlic cloves, minced

• A pinch salt

• A pinch ground black pepper

• 2 tbsp canola oil

• 2 tbsp fresh mint, chopped

• ¾ cup fresh baby arugula

• 2 ½ tbsp feta cheese, crumbled

• ½ cup cherry tomatoes, halved

Sauteed spinach:

• 1 lb. 2 oz baby spinach

370 calories

16g fat

27g carbs

33g protein

9g fiber

782mg sodium

• 1/6 oz garlic cloves, chopped

• A pinch ground black pepper

• A pinch Kosher salt

• 2 tsp canola oil

1. Sort lentils to remove any stones or dirt, rinse under cold water. Place lentils in a large pot and cover with water. Heat a low boil, cover and reduce heat to simmer and cook until al dente: about 15 min. Drain any access water. Transfer hot lentils to a bowl and stir in vinegar and pepper. Cool lentils completely, stirring occasionally.

2. Place couscous in a large metal bowl. Add boiling water to couscous, gently mix and combine. Cover with lid and hold at 160°F for 5-10 minutes. Toss with oil to prevent sticking.

3. For the Couscous Lentil Salad: In a bowl whisk vinegar, garlic, salt, pepper, and oil together to make dressing. Add dressing to the couscous then fold in the lentils. Chill for a minimum of 3 hours (maximum 24). Prior to serving, add mint, arugula, feta, and tomatoes; toss to combine.

4. For the Salmon: Heat skillet, preferably cast-iron, over high heat. Coat both sides of salmon with seasoning mix of paprika, redpepper, chili powder, black pepper, garlic, cayenne pepper and salt. Sear salmon, flesh side first, until blackened and an internal temperature reaches 145°F.

5. Sauté spinach and garlic until wilted. Add salt and pepper.

6. Plate 1 salmon filet with ½ cup sauteed spinach and ¾ cup couscous lentil salad and enjoy!

Source: The Intel Ingredients Team

Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Ingredients

Chicken:

• 1 tsp ground black pepper

• 1 tbsp garlic, minced

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tbsp canola oil

• 4 chicken breasts, boneless, skinless

Directions

Strawberry, Pistachio, Spinach, Farro Salad:

• 5.5 oz dry farro

• 1 1/3 cup water

• 1 oz pistachios

• 1 tbsp fresh lemon juice

• 1 tbsp lemon zest

• 2 cups strawberries, quartered

• 1 quart spinach, chopped

• 1 tbsp olive oil

350 calories

14 g fat

23g carbs

35g protein

5g fiber

220mg sodium

1. Marinate & Grill Chicken: In a bowl combine the chicken breasts, cumin, coriander, garlic, pepper, and oil. Coat chicken thoroughly. Cover and marinate in refrigerator for 1 hour.

2. Remove the chicken from the marinade and grill until the internal temperature reaches 165°F. Cool, slice, and set aside.

3. Farro: Bring water to a boil. Stir in Farro, reduce heat and simmer covered for 25-30 minutes, or until desired texture. Remove from heat, set aside and let cool.

4. Salad: Clean and dry the spinach thoroughly, remove the stems and then chiffonade the spinach leaves.

5. In a large bowl, combine the spinach, farro, pistachios, strawberries, lemon zest, lemon juice, olive oil, and pepper. Mix well.

Source: the Intel Ingredients Team

Arugula Fennel Grapefruit Salad with Blackened Salmon and Honey Dijon Vinaigrette

Arugula Fennel Grapefruit Salad with Blackened Salmon and Honey Dijon Vinaigrette

Ingredients

Salmon:

• 2/3 oz Cajun seasoning

• 2 tbsp canola oil

• 4 - 4oz salmon filets

Directions

Arugula Fennel Grapefruit Salad:

• 2 quarts baby arugula

• 8 oz grapefruit, peeled and cut into sections

• 2 cups fennel, julienned

• ¼ cup microgreens

Honey Dijon Vinaigrette:

• 1/3 cup whole grain mustard

• 2 tbsp plus 2 tsp honey

• 4 tsp fresh parsley, chopped

• A pinch ground black pepper

• 4 tsp water

280 calories

12 g fat

24g carbs

22g protein

4g fiber

540mg sodium

1. Salmon: Heat a nonstick skillet with canola oil. Dust salmon on top side with Cajun seasoning. Lay seasoned side down in skillet and sear for 2 minutes. Flip and cook for 1-2 minutes, or until internal temperature reaches 145°F. Remove from heat and cool.

2. Dressing: In a mixing bowl, combine the whole grain mustard, honey, chopped parsley (including stems), and black pepper. Whisk together until well combined, add the water, whisk together, reserve for later use.

3. Salad: Combine arugula, grapefruit, fennel, and dressing and toss. Top with flaked blackened salmon. Garnish with micro greens.

Source: the Intel Ingredients Team

Blackened Shrimp over Collard Greens, Black Eyed Peas and Citrus Remoulade

Blackened Shrimp over Collard Greens, Black Eyed

Peas and Citrus Remoulade

Ingredients

Shrimp with Cajun Seasoning:

• 4 tsp smoked paprika

• 1/8 tsp ground white pepper

• 1/8 tsp ground cayenne pepper

• A pinch ground black pepper

• A pinch garlic powder

• A pinch onion powder

• A pinch salt

• ¼ tsp thyme, fresh, chopped

• ¼ tsp oregano, fresh, chopped

• 12 oz raw shrimp, tail on, frozen

Directions

1. Cajun seasoning: Mix all spices together and set aside.

Peas and Greens:

• 2.75 oz dry black-eyed peas

• 2 oz applewood bacon, sliced

• 1 cup yellow onions, diced

• 1 tbsp garlic, minced

• 1 cup celery, diced

• 1 cup green bell pepper, diced

• 12 oz collard greens

Citrus Remoulade:

• ½ tsp Franks original hot sauce

• ½ tsp fresh tarragon, chopped

• ½ tsp fresh parsley, chopped

• ½ tsp red wine vinegar

• 1 ½ tsp shallots, minced

• 4 tsp orange zest

• 1/3 cup mayonnaise

280 calories

8g fat

27g carbs

28g protein

4g fiber

420mg sodium

2. Marinate shrimp and cook peas: If using frozen shrimp, defrost and drain shrimp. Toss with the Cajun seasoning and marinate in the refrigerator for 1-2 hours.

3. Meanwhile, rinse dried peas and cook in boiling water until tender. About 20-45 minutes. Drain and set aside.

4. Chop bacon into small pieces. Remove tough stems from the greens and chop up and rinse.

5. Cook bacon in a hot skillet. Once crisp, remove bacon bits and half the rendered fat (reserve). In the remaining fat, cook off onions and garlic until onions are translucent. Add the celery and peppers. Sauté for 2 minutes. Add the prepped greens and stir. Add the tomatoes with the juice, cover the pot with a lid, lower heat and simmer for 20 minutes until greens are tender. Add cooked bacon and stir well. Keep warm.

6. Heat another skillet and add some of the reserved bacon fat. Add the shrimp and sauté until cooked through, about 3 minutes.Cook in batches to get a nice crust on the shrimp and do not stir too much.

7. Remoulade: In a bowl combine mayonnaise, hot sauce, tarragon, parsley, vinegar, orange zest, and shallots. Refrigerate untilneeded.

• 2 cups canned diced tomatoes in juice (no added salt) Source: the Intel Ingredients Team

Lemon Parsley Salmon with Balsamic Roasted

Vegetables, Beet Greens & Kale Mix

Lemon Parsley Salmon with Balsamic Roasted

Vegetables, Beet Greens & Kale Mix

Ingredients

Salmon:

• 4 tsp fresh lemon juice

• 1 tbsp fresh parsley, chopped

• ¼ tsp Kosher salt

• A pinch ground black pepper

• 1 pound salmon

• 2 tbsp canola oil

Directions

Balsamic Roasted Vegetables:

• 2 oz zucchini, sliced

• 2 oz yellow squash, sliced

• 2 oz red onions, sliced

• 2 oz red bell peppers, sliced

• 0.7 oz garlic cloves, peeled

• 2 oz eggplant, sliced

• 2 oz portobello mushrooms, sliced

• 1.5 tbsp balsamic vinegar

• A pinch crushed red chili pepper flakes

• ½ tsp ground black pepper

• 1.5 tbsp canola oil

• ½ tsp Kosher salt

Beet Greens & Kale:

• 1.25 oz beet greens

• 1.5 oz baby kale

350 calories

21g fat

16g carbs

26g protein

4g fiber

500mg sodium

1. Salmon: Mix oil, lemon juice, parsley (stems included), salt and freshly ground black pepper together. Marinate fish in this mixture for 15-30 minutes.

2. Cook fish in one of 3 ways: 1) Bake: Preheat oven to 400°F degrees, place fish on a sheet pan in a single layer, and roast until cooked through, about 10- 15 minutes. 2) Pan sauté: Preheat a nonstick pan and sear fish until cooked through, about 3 minutes. Do not overcook the fish and cook in batches. 3) Grill: Preheat grill and cook until cooked through, about 3 minutes per side.

3. Roasted Vegetables: In a mixing bowl, combine zucchini, squash, red onions, bell peppers and garlic.

4. Combine eggplant and mushrooms in a separate bowl.

5. In another mixing bowl, whisk together balsamic vinegar, oil, salt, crushed red pepper and black pepper. Divide and pour over both vegetable bowls of vegetables and toss well.

6. Place vegetables on 2 separate sheet pans and place in oven at 400°F. Roast zucchini mixture for 12 minutes, until well browned but still firm. Roast eggplant and Portobello mixture for 6 minutes, until browned but still firm. Combine together and serve hot.

7. Beet Greens & Kale: Wash beet tops and dry well. Cut stems into 1/4" pieces and chiffonade leaves. Mix the kale and beet greens in a bowl.

Source: the Intel Ingredients Team

Salmon with Tomato Bruschetta, Crostini and Tomato

Wedge Salad

Salmon with Tomato Bruschetta, Crostini and Tomato Wedge

Salad

Ingredients

Salmon & Marinade

• 1 orange, juiced

• 1 yellow onion, chopped

• 1 garlic clove, minced

• 1 shallot, chopped

• ½ oz basil leaves, chopped

• ½ tsp thyme leaves

• ½ tsp ground black pepper

• 4 Tbsp red wine vinegar

• ¼ cup canola oil

Directions

Tomato Basil Wedge Salad

• 4 oz cucumbers, peeled and diced

• ¼ red onion, chopped

• 1 ½ tsp extra virgin olive oil

• 2 tsp balsamic vinegar

• 1 garlic clove, minced

• 1 Tbsp basil leaves, chopped

• 4 oz tomatoes, diced

• 2 oz red bell pepper, diced

• Pinch of kosher salt

• 1 head of iceberg lettuce

• ½ oz shredded parmesan cheese

Tomato Basil Bruschetta

• 8 oz tomatoes, diced

• 2 Tbsp basil, chopped

• 1 ½ tsp parsley, chopped

• 1 Tablespoon extra-virgin olive oil

• ¾ tsp garlic, minced

• French bread

360 calories

19g fat

20g carbs

28g protein

4g fiber

440mg sodium

1. To make the Salmon and Marinade: Mix marinade ingredients together. Marinate salmon in container covered and refrigerated for at least 3 hours, but overnight preferred to absorb citrus flavor. When ready, pre-heat the grill. Grill salmon until an internal temperature of 145°F is reached.

2. To make the Tomato Basil Wedge Salad: Combine cucumbers, onion, oil, vinegar, garlic, bell pepper, tomato and basil. Allow mixture to sit in refrigerator for 30 minutes before serving so vegetables will release their liquid.

3. To make the Tomato Basil Bruschetta: Pre-heat the grill. Slice French bread. Mix tomatoes and basil in bowl and set aside. Next, mix the parsley, oil, and garlic in bowl and spread on bread slices and grill until light char marks are visible 20-30 seconds per side.

4. For serving: Place 1 salmon filet on plate, on the side place 2 oz bruschetta and 2 pieces crostini on the side of salmon. Top with basil sprig. Serve with 1 wedge of salad.

Source: The Intel Ingredients Team

Tilapia with Cherry Tomatoes, Rice and Green Beans

Tilapia with Cherry Tomatoes, Rice and Green Beans

Ingredients

Tilapia with Cherry Tomatoes

• 4 (5-7 oz) tilapia filets

• 1 Tbsp garlic, minced

• ½ tsp ground black pepper

• ½ tsp kosher salt

• 3 tsp fresh thyme

• 2 cups cherry tomatoes, halved

• ¼ cup fresh lemon juice

• 4 lemon slices

• 4 sprigs fresh parsley

Directions

Tomato Basmati Rice

• ½ cup long-grain basmati rice

• 1 tsp canola oil

• ½ tsp cumin seeds

• 2 oz yellow onion, julienne sliced

• Pinch kosher salt

• 2 oz green bell peppers, finely diced

• 3 oz cherry tomatoes, halved

Green Beans

• 1 ½ oz red onions, finely chopped

• 2 garlic gloves, peeled

• ½ lb. fresh green beans

• ½ cup cherry tomatoes, halved

• Pinch kosher salt

• Pinch ground black pepper

• 1 tsp canola oil

490 calories

14g fat

54g carbs

43g protein

9g fiber

500mg sodium

1. To make the Tilapia with Cherry Tomatoes: Preheat oven to 400F. In large bowl combine cherry tomatoes, thyme, salt, pepper and garlic. Toss to combine and coat tomatoes with all seasonings. Place tomatoes on a baking sheet sprayed with non-stick spray. Place in oven and roast for 15 minutes until tomatoes begin to burst. Add tilapia to baking sheet and bake for another 8 minutes until internal temperature reaches 145F. Drizzle lemon juice evenly over fish. Serve each tilapia filet with tomatoes, lemon twist and parsley sprig.

2. To make the Tomato Basmati Rice: In a saucepan, combine rice and 1 cup water. Cook for about 30 minutes until rice is done. In the meantime, heat oil in a heavy skillet over medium high heat. Add cumin seeds, cook for a few seconds until the cumin seeds are golden brown. Add onions, fry until golden brown. Add green peppers and cook for about 5 minutes. Add tomatoes and cook for another 2 to 3 minutes. Add salt and mix well. Fluff rice with fork. Add rice to tomato mixture.

3. To make the Green Beans: In a large skillet over medium heat, add oil. Sauté the onion for 7 -10 minutes, or until softened and beginning to turn golden Add garlic and sauté for 1 minute. Add green beans and water, cover, and cook for 5 to 7 minutes or until crisp-tender, stirring occasionally. Add tomatoes and sauté for 1 minute. Season with salt and pepper.

4. For serving: Place ½ cup basmati rice on plate. Top with tilapia filet and serve 4 oz green beans on the side.

Source: Intel Ingredients Team

Curry Tomato Chicken with Rice

Curry Tomato Chicken with Rice

Ingredients

Curry Tomato Chicken and Rice

• 4 (4 oz) boneless, skinless chicken breasts

• ½ cup all-purpose flour

• ¼ tsp ground black pepper

• 2 ½ Tbsp canola oil

• 1 cup yellow onion, chopped

• ½ cup green bell peppers, chopped

• 1 ½ tsp curry powder

• 1 ½ tsp garlic, minced

• ½ tsp thyme, chopped

• 2 cups canned diced no-salt-added tomatoes, drained

• 2 cups long-grain white rice, par-boiled

Garam Masala Spice Mix

• 2 tsp cumin seed

• 2 tsp whole peppercorns

• 2 whole cloves

• 3/4 tsp cinnamon

• Bay leaf

• 1/8 tsp ground ginger

• 1 tsp ground cardamom

Cauliflower Mixed Vegetables

• ½ tsp fresh ginger, minced

• 1/8 tsp turmeric

• Pinch kosher salt

• 1/8 tsp ground cayenne pepper

• 1 ½ tsp ground coriander

• ½ tsp garam masala

• ¼ tsp ground cumin

• 1 ½ tsp canola oil

• 1 ½ cup cauliflower florets

• ¾ cup carrots, thinly sliced Carrots

• ¾ cup zucchini, sliced

• 1 ½ tsp cilantro, chopped

• 1 ½ tsp fresh lemon juice

480 calories

15g fat

59g carbs

31g protein

7g fiber

230mg sodium

1. To make the Curry Tomato Chicken and Rice: Preheat oven to 350F. Combine flour and black pepper and sprinkle on both sides of chicken. Heat oil in large skillet over medium heat. Sauté chicken in oil until lightly browned on both sides, approximately 15 minutes. Place chicken breasts in baking dish and set aside. In the same skillet used to cook chicken, add onion, bell pepper, garlic, curry powder, and thyme. Cook 5 minutes or until onions are lightly browned. Add tomatoes to mixture in skillet to make sauce. Cook until internal temperature reaches 145F. Pour sauce over chicken in baking dish. Bake until internal temperature of chicken reaches 165F, about 30 minutes. While chicken is cooking, prepare rice: In a saucepan, bring 1 ½ cups 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.

2. To make Garam Masala: In a frying pan, dry roast the cumin seeds over medium heat until reddish brown to dark brown. Cool to room temperature. Combine all the ingredients and using a spice grinder or coffee grinder, grind to a fine powder. Sift the spices to eliminate any chunks.

3. To make Cauliflower Mixed Vegetables: Combine ginger, turmeric, salt, cayenne pepper, coriander, cumin, oil and garam masala. Set aside. Divide each vegetable between separate sheet pans or roasting pans. Cauliflower on one pan, carrots on a separate pan, etc. Divide the oil spice mix between the pans and toss to coat. Roast each vegetable in a 400F oven until tender but firm. Toss all the vegetables together with their pan juices in one large bowl. Stir in the lemon juice.

4. For serving: Portion 1 chicken breast with vegetable mixture in each serving dish. Serve alongside ½ cup white rice.

Directions Source: Intel Ingredients Team

Grilled Chicken With Tomato Pistou

Grilled Chicken With Tomato Pistou

Ingredients

Farro Tabbouleh

• 4 oz dry farro

• 1 Tbsp lemon juice

• 1 Tbsp mint, chopped

• 1 Tbsp olive oil

• 2 Tbsp parsley, chopped

• ¼ tsp ground cayenne pepper

• ½ tsp kosher salt

• 6 oz heirloom cherry tomatoes

• 2 oz English cucumbers

Grilled Chicken

• 4 (5 oz) boneless, skinless chicken breasts

• ¼ tsp kosher salt

• ¼ tsp ground black pepper

• 1 Tbsp canola oil

Cucumber, Tomato, and Parsley Salad

• 5 oz Roma tomatoes, diced

• 6 oz cucumbers, peeled and diced

• 1 oz red onions, diced

• 1 ½ tsp Italian parsley, chopped

• ½ Tbsp lemon juice

• 1 ½ tsp extra virgin olive oil

• 1/8 tsp kosher salt

• 1/8 tsp ground black pepper

Tomato Pistou

• 4 Tbsp cherry tomatoes

• 4 Tbsp basil leaves

• 1 tsp garlic cloves, chopped

• 3 Tbsp extra virgin olive oil

470 calories

24g fat

30g carbs

37g protein

4g fiber

730mg sodium

• 1/3 cup shredded parmesan cheese

• ½ serrano chili pepper

• ¼ tsp kosher salt

• ¼ cup Italian parsley, chopped

1. To make the Farro Tabbouleh: In a large pot, simmer farro with 6 cups of water until tender, approximately 30 - 40 minutes. Drain in a colander and rinse with cold water to chill. Set aside. Quarter tomatoes and dice cucumber into ¼ inch. Combine all ingredients, including farro in a bowl and mix well.

2. To make 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 and chicken is cooked through.

3. To make the Cucumber, Tomato, and Parsley Salad: combine all ingredients in a large bowl. Set aside.

4. To make the Tomato Pistou: Heat nonstick skillet and add whole cherry tomatoes. Shake pan turning over tomatoes and char skin side. Once the tomatoes split, remove from heat, let cool. Combine all ingredients with tomatoes, except serrano chili pepper and cheese, in a food processor and process until smooth. Finely chop serrano pepper. Add in serrano and cheese and pulse just to combine.

5. For serving: Portion 1 chicken breast, ½ cup farro tabbouleh, 2 Tablespoons tomato pistou, and ½ cup cucumber, tomato, and parsley salad on a plate.

Directions Source: Intel Ingredients Team