Healthy Recipes from Bon Appétit

Healthy Recipes from Bon AppĂŠtit at Genentech

Chicken Paprikash

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Reinvented Three-Bean Salad

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Cajun Tofu Burger

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Quinoa-Tahini Cookies

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Balsamic Butternut Squash with Parsley

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Quinoa and Water Chestnut Salad

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Herb-Garlic Chicken

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White Bean Hummus with Oregano

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Linguine with Kale and Walnuts

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Black Bean and Beet Burgers

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Baked Apple and Sweet Potato Latkes

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Simple Garlic-SautĂŠed Chard (or other greens)

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Arugula Salad with Fennel, Pear, and Shaved Parmesan

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Melon Agua Fresca

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Peach Lassi Freeze

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Cod with Braised Celery and Tomato

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Buckwheat Pancakes with Oranges and Honey

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Potato, Greens, and Garlic Soup

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Oven-Fried Sesame Chicken

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Steamed Broccoli with Caramelized Onions and Pine Nuts

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Bulgur Pilaf with Tomato, Zucchini, and Turmeric

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Lemon and Olive Oil Cake with Fresh Berries

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Healthy Recipes from Bon Appétit at Genentech Genentech and Bon Appétit are committed to both offering delicious and healthy choices in our cafés, as well as empowering you to make great choices at home.

In the cafés, our In Balance program features meals that contain abundant vegetables and fruits and appropriate portions of lean proteins and whole grains (noted with the purple In Balance icon). For more in-depth nutrition information, participate in our monthly Food for Your Well-Being (FFYWB) activities. These games, quizzes, and recipes are designed to help you learn healthy cooking tips to put into action in your kitchen at home.

You will often find our nutritionist, Lulu Cook, RD, at the FFYWB tables. She believes that healthy food should be scrumptious and enjoyable, in order to be sustainable for our own well-being and that of the environment. She focuses on holistic and mindful eating to help diners meet their personal wellness goals, and she brings that approach to FFYWB events and healthy cooking demos. When she’s not handing out samples of the creative, wholesome dishes our chefs dream up, she may be at a table overlooking the water, relishing a satisfying, vegan In Balance meal before going back to work!

Stop by the Food for Your Well-Being table at your café for a sample and to chat with Lulu about nutrition and wellness. You may email her directly at Luisa.Cook@ cafebonappetit.com, or find answers to many of your questions at our website, www.cafebonappetit.com

R ecipes Chicken Paprikash

In this classic Hungarian dish, the rich taste of paprika means only a small amount of salt is necessary. To reduce saturated fat, remove the chicken skin prior to serving.

Serves four Sodium: less than 200 mg per 1 cup serving Ingredients 2 tablespoons vegetable oil 2 pounds bone-in chicken pieces 2 - 3 large yellow onions, diced 3 tablespoons paprika, preferably sweet paprika 1/2 teaspoon coarsely ground black pepper 2 tomatoes, chopped 1/2 cup water, plus more as needed 2 banana peppers, sliced 2 tablespoons sour cream, plus more for garnish if desired 2 tablespoons milk (can use low-fat milk, but sauce will be thinner) 1 tablespoon flour Chopped parsley, for garnish To Prepare 1. Heat the oil in a large pot on medium high. Pat chicken pieces dry and add to oil, cooking 3 - 4 minutes on each side or until browned. Remove chicken and set aside.

2 Add the onions to the oil and cook, covered, over very low heat until soft. Turn off heat and stir in paprika and black pepper.

3. Stir in the tomatoes and 1/2 cup water. Turn heat up to medium low, add chicken, cover, and cook for about 30 minutes. Add water as necessary.

4. Remove lid, add banana peppers, and cook for another 10 minutes.

5. Remove chicken pieces and place on a serving platter 6. In a separate bowl, combine the sour cream, milk, and flour and mix. Then add to pot to make the paprika sauce. Stir until blended. Cook for 1 - 2 minutes, but do not allow the sauce to boil. Pour sauce over chicken and garnish with chopped parsley and a dollop of sour cream, if desired.

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R ecipes Reinvented Three-Bean Salad

This fresh twist on a classic salad is perfect for a summer picnic!

Serves six to eight Ingredients 1-1/2 cups cooked white beans (about one 15 oz. can), drained and rinsed* 1-1/2 cups cooked garbanzo beans (about one 15oz can), drained and rinsed* 1-1/2 cups fresh green beans, cut into 1’’ pieces and blanched 1 small shallot, finely diced 1 tablespoon fresh lemon juice (1/2 lemon) 2 tablespoons balsamic vinegar 1 tablespoon honey Pinch of sea salt 3 tablespoons extra-virgin olive oil 1 cup fresh basil leaves, finely chopped 2 teaspoons dried chile flakes *In Bon Appétit kitchens, menu items containing beans are made with cooked dried beans. You can substitute cooked dried beans for canned beans in your home as well.

They may take longer to prepare but are fresher-tasting and lower in sodium.

To Prepare 1. Combine white, garbanzo, and green beans in a bowl.

2. Prepare the dressing by whisking shallots with lemonj uice, vinegar, honey, and salt.

Gradually add the oil and whisk until well blended.

3. Toss beans with dressing and then stir in fresh basil and dried chile flakes.

4. If desired, garnish with more basil and chile flakes before serving.

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R ecipes Cajun Tofu Burger

Spice up your meat-free barbecue options and impress your vegetarian friends!

Makes six to eight burgers Ingredients 1 teaspoon olive oil, plus more for brushing 1 large carrot, finely diced 1-2 jalapeño peppers, finely diced 1/3 cup red onion, finely diced 1/2 cup green onions, finely chopped 1 16-oz. package extra-firm tofu, drained and pressed to remove excess liquid 1 teaspoon paprika 1/2 teaspoon cayenne pepper 1 teaspoon garlic powder 1/2 teaspoon black pepper 1 egg, beaten 2 teaspoons Dijon mustard 3 tablespoons barbecue sauce 1/2 cup breadcrumbs To Prepare 1. Sauté vegetables in one teaspoon olive oil until soft.

2. While the vegetables are cooking, use a fork to mash tofu until crumbled.

3. Mix in vegetables and remaining ingredients. Allow to sit, refrigerated, for 2 hours or overnight.

4. Form tofu mixture into 4-5 oz. patties with hands. Heat a grill or sauté pan. Brush burgers with olive oil and sear on each side for 3-5 minutes, or until golden.

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R ecipes Quinoa-Tahini Cookies Nutty, protein-rich treats

Yields four dozen cookies Ingredients 3/4 cup white sugar 1/4cup brown sugar 1/2cup butter (substitute 1/3 cup vegetable oil for vegan cookies) 1/2cup tahini 1 cup all-purpose flour 1 teaspoon baking soda 1/4 teaspoon salt 1/2 teaspoon vanilla extract 1 cup quinoa, cooked and cooled To Prepare 1. Preheat oven to 350째F. 2. Blend sugars with butter or oil and tahini.

3. Mix flour, baking soda, and salt in a separate bowl and stir in sugar/tahini mixture.

Add vanilla and quinoa and mix to combine.

4. Scoop tablespoon-sized portions of batter onto cookie sheets.

5. Bake for 12-15 minutes, or until golden brown. Let rest on cookie sheet for 3 minutes before removing and cooling.

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R ecipes Balsamic Butternut Squash with Parsley Serves six (1/2 cup each) Ingredients 1 medium butternut squash, peeled and cut into cubes to yield about 3 cups 1/2 onion, sliced 2 cloves garlic, minced 1/4 cup balsamic vinegar 1-2 teaspoons olive oil 1 tablespoon dark brown sugar 2 teaspoons dried oregano 2 tablespoons fresh Italian parsley, chopped 1/8 teaspoon salt To Prepare 1. Preheat oven to 350째F. In a large bowl, toss the cubed butternut squash with the olive oil, balsamic vinegar, garlic, onions, brown sugar, and dried oregano.

2. Place in a roasting pan or on a sheet pan and spread in a single layer.

3. Roast for 30- 45 minutes, or until the squash is tender. Stir the vegetables periodically during roasting to ensure even cooking.

4. Toss with chopped fresh parsley and salt. Serve warm or cold.

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R ecipes Quinoa and Water Chestnut Salad Serves six (3/4 cup each) Ingredients 3/4 cup dry quinoa 2 cups water 1 tablespoon low-sodium soy sauce 1 tablespoon fresh ginger, minced 1 tablespoon seasoned rice vinegar 1/4 cup green onions, thinly sliced 1/4 cup fresh cilantro, chopped 3/4 cup canned water chestnuts, drained and sliced 2 tablespoons orange juice 1/2 cup red bell peppers, diced To Prepare 1. Place water, quinoa, soy sauce, and ginger in a pot and bring to a boil. Lower the heat to simmer and cook, covered, for 15 minutes. Remove from heat and steam for another 10-15 minutes. Fluff grains and cool.

2. When the quinoa is cool, add the water chestnuts, green onions, cilantro, orange juice, and vinegar. Mix well to incorporate. Serve cold.

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R ecipes Herb-Garlic Chicken Serves six (3-4 oz. servings) Ingredients 1-1/2 pounds skinless boneless chicken breasts 1 tablespoon dried Italian seasoning blend (oregano, rosemary, and basil) 1 teaspoon ground black pepper 1 tablespoon canola oil 4 cloves garlic, minced 3/4 cup dry white wine 1/8 teaspoon salt 1/2 cup low-sodium chicken stock 2 teaspoons fresh thyme leaves, crushed To Prepare 1. Preheat oven to 350째F. Sprinkle chicken with Italian seasoning blend and pepper.

2. Heat oil in a skillet over medium heat. When oil is hot, pan sear chicken on both sides and set aside. After browning all of the chicken breasts, reduce heat to low.

3. Add garlic to pan and cook over low heat until lightly browned, stirring frequently.

Add wine, salt, chicken stock, and thyme, scraping pan to loosen browned bits. Simmer until liquid is reduced by 1/3.

4. Pour sauce over chicken and roast, uncovered, until the chicken reaches an internal temperature of 165째F. Top with sauce and serve hot.

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R ecipes White Bean Hummus with Oregano Makes two cups Ingredients 1 can of white beans, drained and rinsed* 3-4 tablespoons tahini 1-2 tablespoons olive oil Juice from 1/2 lemon 1/2-1 teaspoon salt 3 sprigs fresh or 1 teaspoon dried oregano *In Bon AppĂŠtit kitchens, menu items containing beans are made with cooked dried beans. You can substitute cooked dried beans for canned beans in your home as well.

They may take longer to prepare but are fresher-tasting and lower in sodium.

To Prepare 1. Pour drained beans into food processor or blender. Add 2-3 tablespoons water.

2. Add tahini, olive oil, and lemon juice, and blend until desired consistency is reached.

If necessary, add more water one tablespoon at a time.

3. Blend in salt and oregano, then taste and adjust seasonings.

Note: Other beans and herbs may be used in place of white beans and oregano.

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R ecipes Linguine with Kale and Walnuts Serves four to six Ingredients 1-1/2 cups raw walnuts 2 bunches of kale 4 tablespoons walnut or olive oil 4 shallots, finely diced 3-5 cloves garlic, minced Salt and pepper, to taste 1 pound linguine or other pasta To Prepare 1. Toast walnuts in a skillet over medium heat for about 10 minutes. Set aside.

2. Remove leaves from kale and coarsely chop. Discard thick stems.

3. Heat oil over medium in a large skillet. Add shallots and garlic and sautĂŠ until soft, about 5 minutes. Stir in kale, salt, and pepper, continuing to stir until kale is wilted (about 5 minutes).

4. While kale is sautĂŠing, cook pasta in boiling salted water, about 10 minutes (al dente). Drain and add to kale mixture with 1/4 cup reserved pasta water.

Stir in walnuts, drizzle with olive oil, and serve.

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R ecipes Black Bean and Beet Burgers Makes eight to ten burgers Ingredients 4-1/2 cups cooked rice, preferably brown rice 1 16-oz. can black beans, drained and rinsed* 1/2cup cooled roasted beets (about 1-2 beets), peeled and coarsely chopped 1/4 cup diced red or green bell pepper 1 tablespoon diced dried chipotle pepper (soak in water to soften before dicing) 1-1/2 tablespoons Dijon mustard 1-1/2 teaspoons black pepper 1/2 teaspoon salt, optional 1/2 cup fresh parsley 1/2 cup uncooked old-fashioned oatmeal *In Bon AppĂŠtit kitchens, menu items containing beans are made with cooked dried beans. You can substitute cooked dried beans for canned beans in your home as well.

They may take longer to prepare, but are fresher-tasting and lower in sodium.

To Prepare 1. Pulse the black beans in a food processor until coarsely pureed (leave some texture).

Add beets and pulse to combine. Transfer bean and beet mixture to a large bowl and add rice. Stir to combine.

2. Stir in peppers, mustard, pepper, and salt.

3. Blend parsley and oatmeal in food processor and fold into beet mixture.

4. Scoop out 4-6 oz. portions and form into smooth, flat patties. Patties may be frozen for later use or cooked immediately by searing in a lightly oiled pan for about 3-5 minutes on each side.

5. Serve on warmed buns with condiments of choice.

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R ecipes Baked Apple and Sweet Potato Latkes Makes about twelve 2”-3” latkes Ingredients 2 medium apples 1 medium sweet potato 1 egg, beaten 3 tablespoons all-purpose flour 2 tablespoons fresh seasonal herbs and 1/4 teaspoon salt OR 1 teaspoon ground cinnamon*, optional 1/2 cup plain yogurt, optional Vegetable oil, to grease baking pan To Prepare 1 Lightly oil baking pan with vegetable oil. Preheat oven to 425°F. Coarsely grate apples and sweet potato. Transfer grated apples and sweet potato to a colander or sieve, pressing down firmly to remove some of the excess moisture. Stir mixture and repeat.

2. Transfer drained apples and sweet potato to a mixing bowl and stir in egg, flour, and optional herbs and salt or cinnamon. Form 2”-3” discs using 2-3 tablespoons of mixture per latke. Drop onto prepared baking sheet. Bake for 10-15 minutes, then flip latkes and bake an additional 10 minutes, or until golden brown.

3. Serve with optional plain yogurt. *Fresh herbs yield a more savory latke, while cinnamon accentuates the sweet flavors of the apple and sweet potato.

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R ecipes Simple Garlic-SautĂŠed Chard (or other greens) Serves six to eight Ingredients 2 bunches of rainbow chard or other seasonal green, cut crosswise into 1/2 inch-wide strips (chop stems to include with leaves, or reserve for another use) 2 teaspoons olive oil 3 cloves garlic, finely chopped 2 teaspoons balsamic vinegar or lemon juice, optional To Prepare 1. Heat sautĂŠ pan over medium heat and add oil. Add garlic and cook until soft, about 2 minutes.

2. Add chard and stir to coat in olive oil and garlic mixture. Add 1/4 cup water, cover, and cook until tender, stirring occasionally. If you prefer firmer greens, cook 1-3 minutes. For softer greens, cook 4-6 minutes. If necessary, add more water.

3 Remove from heat and, if desired, add vinegar or lemon juice. Serve warm *Chard stems provide a colorful sweet and crunchy addition to the dish.

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R ecipes Arugula Salad with Fennel, Pear, and Shaved Parmesan Serves four Ingredients 3 cups arugula 1 fennel bulb, thinly sliced (reserve fronds for garnish) 2 medium pears or 1 large pear, thinly sliced lengthwise 1/2 cup shaved Parmesan cheese Juice from 1 lemon 3 tablespoons olive oil 1 tablespoon Dijon mustard 1/4 teaspoon salt Note: Spinach may be used in place of arugula, and walnuts or pecans may be included for added richness and crunch.

To Prepare 1. To make dressing, whisk together lemon juice, olive oil, mustard, and salt.

2. Combine arugula, fennel, and pear slices in a large bowl. Add dressing and lightly toss. Top with shaved Parmesan and garnish with fennel fronds.

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R ecipes Melon Agua Fresca Serves four to six Ingredients 2-3 cups fresh melon chunks (watermelon, cantaloupe, honeydew, etc.)

2 cups water 3 tablespoons fresh lime juice (from about 2 limes) 1 tablespoon honey or agave nectar Mint sprigs for garnish, optional To Prepare Place melon in a blender and puree until smooth. Strain through a sieve and discard pulp. Pour into a pitcher and stir in water, lime juice, and sweetener. Refrigerate until ready to serve. Melon agua fresca may be served over ice and garnished with mint, if desired.

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R ecipes Peach Lassi Freeze

A light and seasonal take on an Indian classic Serves four Ingredients 3 peaches, chopped and peeled 1/2 cup ice 1/2 cup nonfat or low-fat plain yogurt* Juice from one orange Splash of orange flower water, optional To Prepare Place all ingredients in blender and blend until smooth. Serve immediately. *Substitute vanilla yogurt for a sweeter lassi.

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R ecipes Cod with Braised Celery and Tomato Serves two Ingredients 8 oz. Pacific or Atlantic cod* filet Salt, to taste 1-2 teaspoons dry or 3 sprigs fresh oregano 8 celery stalks, preferably with leaves 2 tablespoons olive oil 2 garlic cloves, diced 1-2 medium tomatoes, diced or one 12 oz. can diced tomatoes 2 tablespoons capers, optional Squeeze of lemon To Prepare 1 Sprinkle cod with salt and oregano.

2. Trim the celery by peeling off thick skin and strings. Cut into 4” pieces.

3. Heat oil in a saucepan over medium heat. Stir in garlic and cook until soft, about 2 minutes. Add celery and increase heat to medium-high. Cook until celery is slightly browned, about 5 minutes.

4. Add the diced tomatoes, optional capers, and 1-2 cups water. Bring to a boil, then reduce to medium and cover. Cook until softened, about 10-15 minutes.

Add additional water if necessary.

5. Add cod, cover, and cook an additional 5-10 minutes. Add additional water if necessary.

6. Squeeze lemon over fish and serve. *The Monterey Bay Aquarium Seafood Watch program rates Pacific and Atlantic Cod as “Best Choice” or “Good Alternative” when caught responsibly. More destructive fishing methods land cod in the “Avoid” category. Check out www.SeafoodWatch.org and then ask your fish monger for details.

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R ecipes Buckwheat Pancakes with Oranges and Honey

A soothing start to your day with vitamin C-rich oranges to help reduce stress Serves six Ingredients 2 large oranges 3 eggs 3 cups buttermilk 1/3 cup canola oil, plus 2 tablespoons for coating the pan 1-1/2 cups all purpose flour 1 cup buckwheat flour 2 tablespoons sugar 1/4 teaspoon salt 1 tablespoon baking soda Honey, to drizzle over pancakes To Prepare 1 Cut the peel and white pith from the oranges. Cut into 1/2�-thick slices and place in a bowl. Cover and set aside until needed.

2. Whisk together the buttermilk, eggs, and oil.

3. In another bowl, mix together the two flours, sugar, salt, and baking soda.

Pour the dry ingredients into the egg mixture. Stir until just incorporated.

4. Heat a griddle or large frying pan over medium high. When pan is hot, add 1-2 teaspoons of oil and tilt to distribute evenly. Spoon or pour the batter into the pan to form a 4�-diameter pancake.

5. If space allows, pour additional pancakes. Once bubbles form and collapse on the top of the pancakes, flip them over and cook for an additional 2 minutes.

Transfer cooked pancakes to a platter or plate and cover until ready to serve.

Continue until all batter has been used.

6. To serve, top pancakes with oranges slices and drizzle with honey.

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R ecipes Potato, Greens, and Garlic Soup Warm soup for your soul Serves four to six Ingredients 2 tablespoons olive oil 6 cloves garlic, minced 1 medium onion, diced 2 bay leaves 6 cups chicken or vegetable broth 1 pound potatoes, preferably Yukon gold, chopped 2 sprigs rosemary 1 bunch greens, such as chard, kale, or mustard 1/2 teaspoon sea salt, optional 1 teaspoon coarsely ground black pepper To Prepare 1. Heat oil in soup pot over medium heat. Add garlic, onion, and bay leaves. Cook f or 4-6 minutes, or until onion is soft.

2. Add the broth, potatoes, and rosemary and bring to a boil.

3. While potatoes are cooking, remove stems from greens and coarsely chop. Once potatoes have softened, add the greens, reduce heat to simmer, and cook for an additional 5-10 minutes.

4. Remove rosemary, season with salt and pepper, and serve.

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R ecipes Oven-Fried Sesame Chicken A healthier take on a comfort food favorite Serves four Ingredients 1/3 cup buttermilk 1 egg white 1/2 teaspoon cayenne pepper 2 teaspoons Dijon mustard Vegetable oil, to brush baking sheet 2-1/2 pounds chicken legs and thighs, skin and fat trimmed 1/2 cup whole-wheat flour 2 tablespoons sesame seeds 1-1/2 teaspoons paprika 1 teaspoon baking powder Pinch of salt 1/4 teaspoon freshly ground pepper To Prepare 1. Blend buttermilk, egg white, cayenne pepper, and mustard in a large glass or ceramic dish. Add chicken, turn to coat, cover, and marinate in the refrigerator for 1/2 to 3 hours.

2. Preheat oven to 400째F. Line a baking sheet with aluminum foil and brush with vegetable oil.

3 Whisk flour, sesame seeds, paprika, baking powder, salt, and pepper in a mixing bowl. Remove chicken from refrigerator, shake off excess marinade and coat each piece of chicken in flour mixture before placing on baking sheet.

4. Bake chicken in oven until thoroughly cooked and golden brown on outside, about 30-40 minutes. Flip chicken pieces halfway through cooking.

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R ecipes Steamed Broccoli with Caramelized Onions and Pine Nuts Serves six Ingredients 3 tablespoons pine nuts or chopped slivered almonds 2 teaspoons extra-virgin olive oil 1 cup chopped onion (about 1 medium) 1/2 teaspoon salt, or to taste 4 cups broccoli florets 2 teaspoons balsamic vinegar Freshly ground black pepper, to taste To Prepare 1. Toast pine nuts in a medium dry skillet over low medium heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.

2. Increase heat to medium, add oil to skillet, and add onion and salt. Cook, stirring occasionally and adjusting heat as necessary, until soft and golden brown (10-15 minutes).

3. Meanwhile, steam broccoli until just tender (4-6 minutes). Transfer to a large bowl.

Add nuts, onion, vinegar, and pepper, and toss to coat. Serve immediately.

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R ecipes Bulgur Pilaf with Tomato, Zucchini, and Turmeric Serves eight Ingredients 1 cup uncooked bulgur wheat, rinsed and drained 1 tablespoon olive oil 2 cloves garlic, minced 1 cup chopped onion (about 1 medium) 2 cups chopped zucchini 4 medium tomatoes, chopped or a 14-oz. can whole tomatoes, drained and chopped 1 cup low-sodium chicken or vegetable broth 1 teaspoon turmeric 1/2 teaspoon salt, optional Feta and/or plain yogurt for garnish, optional To Prepare 1. Heat oil over medium in a large saucepan. Add onion and garlic, and cook until tender (about 3 minutes) 2. Add zucchini and tomatoes. Cover and cook on low medium heat for 10 minutes.

3. Stir in broth, bulgur, turmeric, and salt. Bring to a boil over high heat then simmer on low medium until bulgur is tender and liquid is almost completely absorbed (about 15 minutes). Remove from heat and let sit, covered, about 10 minutes.

4. If desired, top with feta and/or plain yogurt before serving.

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R ecipes Lemon and Olive Oil Cake with Fresh Berries Serves eight Ingredients 4 eggs 1/2 teaspoon salt 1 cup sugar 1-1/4 cups flour 1 tablespoon baking powder 1/3 cup extra-virgin olive oil, plus more to drizzle atop cake Juice of 1 lemon Zest from 2 lemons 2 cups seasonal berries, such as blackberries, raspberries, blueberries 1/4 cup chopped fresh basil, tarragon, or lavender (optional) 1 cup plain yogurt sweetened with 2 tablespoons honey, optional To Prepare 1. Preheat oven to 350°F and oil a 9” round or 8” square cake pan.

2. In a large mixing bowl, beat eggs and salt together until frothy (about 2 minutes).

3. Slowly add sugar while continuing to mix (about 2 more minutes).

4. Sift the flour and baking powder together and gradually add to egg mixture.

Mix about 1 more minute.

5. In a separate bowl, mix olive oil, lemon zest, and juice. Using a spoon, stir olive oil mixture into the egg and flour mixture, folding until incorporated. Do not over mix.

6. Pour batter into prepared pan, transfer to oven, and bake 30-35 minutes, or until a toothpick inserted in center of cake comes out clean.

7. Toss berries with fresh herbs (optional).

8. Allow cake to cool and garnish with berries, sweetened yogurt, and olive oil drizzle (optional).

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