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Table of Contents Grapefruit-Avocado Salad with Balsamic Chicken Garlic Lemon Broccoli Tomato Bruschetta with Garlic-Citrus Salmon Citrus Cucumber Slaw with Tilapia Tacos Chickpea Burger Chickpeas with Smoked Paprika Chicken Lentil-and-Pecan Stuffed Portobello Sweet and Sour Thai Slaw


GRaPefRUIT-aVoCaDo salaD WITH

balsaMIC CHICKen


HoneY-lIMe DRessInG

Serves 4 Entire recipe: 380 calories, 34g protein, 34g carbs, 4g fiber, 13g fat

Ingredients • • • •

⅛ teaspoon kosher salt ⅛ teaspoon ground black pepper 2 tablespoons honey 2 tablespoons lime juice

• ¼ cup fresh chopped parsley • ½ tablespoon fresh thyme • Kosher salt to taste

Instructions 1. Combine all ingredients in a bowl and whisk together until emulsified. Set aside for the salad assembly.

Source: The Intel Ingredients Team


GRaPefRUIT-aVoCaDo salaD

Serves 4 Entire recipe: 380 calories, 34g protein, 34g carbs, 4g fiber, 13g fat

Ingredients • • • • • •

8 ounces chopped romaine lettuce 2 ounces radicchio lettuce 1⁄ 3 cup dried cranberries 12 ounces peeled grapefruit sections 2¾ ounces fresh avocado ½ cup chopped red onions

Instructions 1. In a bowl, mix romaine and radicchio and toss with honey-lime dressing. Toss your avocado slices in grapefruit juice to prevent browning. Top lettuce mixture with grapefruit, avocado, and onions. Slice each chicken breasts intro strips and fan across top of salad.

Source: The Intel Ingredients Team


balsaMIC GRIlleD CHICKen

Serves 4 Entire recipe: 380 calories, 34g protein, 34g carbs, 4g fiber, 13g fat

Ingredients • • • •

4 boneless, skinless chicken breasts 2 tablespoons plus 2 teaspoons balsamic vinegar 2 tablespoons plus 2 teaspoons canola oil 2 teaspoons fresh chopped rosemary

Instructions 1. Marinade chicken for 1 hour in balsamic vinegar, oil, and rosemary. Grill chicken on both sides until internal temperature reaches 165F. Chill before assembling with salad. 2. Portion each plate with 2.5 ounces of lettuce, 3 ounces of grapefruit, ½ ounce avocado, 1½ teaspoon of cranberries, 1 tablespoon of dressing, and 1 chicken breast.

Source: The Intel Ingredients Team


GaRlIC leMon

bRoCColI


GaRlIC leMon bRoCColI

Serves 4 70 calories, 4g protein, 10g carbs, 4g fiber, 2.5g fat

Ingredients • • • •

1¼ pound fresh broccoli 1/8 teaspoon kosher salt 2 teaspoons canola oil 1½ teaspoons grated lemon zest

• ¼ ground black pepper • 1½ teaspoons minced fresh garlic

Instructions 1. Steam broccoli for 3-4 minutes. 2. In saute pan, heat oil, add garlic and saute for 1-2 minutes. Add steamed broccoli, lemon zest, salt, and pepper and toss to coat. Let cool for 1-2 minutes and serve.

Source: The Intel Ingredients Team


ToMaTo bRUsCHeT Ta WITH

GaRlIC-CITRUs salMon


ToMaTo-basIl bRUsCHeT Ta

Serves 4 Entire recipe: 300 calories, 25g protein, 13g carbs, 1g fiber, 16g fat

Ingredients • • • •

¼ teaspoon kosher salt ⅛ teaspoon ground black pepper 2 tablespoons fresh chopped basil 1½ teaspoons fresh chopped parsley

• 8 ounces small diced tomatoes • 1½ teaspoon fresh minced garlic • 1 tablespoon extra virgin olive oil

Instructions 1. Cut the tomatoes into small dice and place them into a large mixing bowl. Add the rest of the ingredients and toss together until evenly combined. Place in a plastic container, cover, and refrigerate until assembly.

Source: The Intel Ingredients Team


GaRlIC-CITRUs MaRInaDe

Serves 4 Entire recipe: 300 calories, 25g protein, 13g carbs, 1g fiber, 16g fat

Ingredients • • • • • •

¼ medium orange ¼ fresh onion ¼ minced garlic cloves ¼ chopped shallot ⅛ ounce fresh basil ⅛ teaspoon dried thyme

• ⅛ teaspoon ground black pepper • 2¾ teaspoon red wine vinegar • 1 tablespoon plus ½ teaspoon canola oil

Instructions 1. Squeeze the juice from the oranges into a bowl. In another bowl, whisk to combine the olive oil, orange juice, garlic, shallots, thyme, basil, red wine vinegar and pepper.

Source: The Intel Ingredients Team


GaRlIC-CITRUs salMon

Serves 4 Entire recipe: 300 calories, 25g protein, 13g carbs, 1g fiber, 16g fat

Ingredients • • • • •

1/4 cup garlic-citrus marinade 4 4-ounce salmon loins 8 ounces tomato-basil bruschetta mix 1 tablespoon canola oil 2 teaspoons finely chopped parsley

• 8 slices French bread, about ¼” thick • 4 fresh basil leaves • 2 teaspoons minced garlic cloves

Instructions 1. Marinate salmon for at least 1 hour, covered, in the refrigerator. 2. Preheat the grill. Slice French bread in even ¼” pieces. Mix together oil, parsley, and garlic in bowl and spread on bread slices and grill until light char marks are visible, about 20-30 seconds per side. 3. Grill salmon until an internal temperature of 145F is reached. 4. Place 1 salmon fillet on plate, then on the side, place 2 ounces bruschetta mix and 2 pieces of crostini on the side of salmon. Top with basil sprig.

Source: The Intel Ingredients Team


CITRUs CUCUMbeR slaW WITH

TIlaPIa TaCos


CITRUs CUCUMbeR slaW

Serves 4 Entire recipe: 250 calories, 24g protein, 16g carbs, 2g fiber, 10g fat

Ingredients • • • • •

3 tablespoons plus ½ teaspoon orange juice 1 tablespoon plus ¾ teaspoon lime juice 1 tablespoon plus 1 teaspoon olive oil ¼ teaspoons fresh kosher salt 2 ounces cucumbers

• • • •

2⁄ 3 ounces red onions 12⁄ 3 ounces fresh roma tomatoes 2⁄ 3 ounces shredded green cabbage ⅛ ounces fresh Serrano peppers

Instructions 1. Cut the ends off cucumbers to remove bitter oils and discard. Julienne cucumbers into very thin strips. Do the same with the cabbage, red onions and tomatoes. Thinly slice Serrano peppers leaving the seeds in. 2. Combine all vegetables with the juices, oil and salt in a stainless steel bowl. Mix well and refrigerate until ready to serve.

Source: The Intel Ingredients Team


TIlaPIa TaCos

Serves 4 Entire recipe: 250 calories, 24g protein, 16g carbs, 2g fiber, 10g fat

Ingredients • • • • •

12 ounces tilapia in 3-5 ounce fillets 1 tablespoon plus 1 teaspoon extra virgin olive oil ½ teaspoon salt ⅛ teaspoon ground black pepper 1 ounce radish slices

• 8 corn tortillas • 1½ cup citrus cucumber slaw

Instructions 1. Brush tilapia with olive oil and season to taste with salt and pepper. Grill until internal temperature reaches 150F. 2. Warm tortillas on flat top for service. For each taco, place 1½ ounces grilled tilapia, 1½ ounce slaw, and 4 radish slices inside each tortilla.

Source: The Intel Ingredients Team


CHICKPea bURGeR


CHICKPea bURGeR

Serves 4 400 calories, 16g protein, 64g carbs, 8g fiber, 10g fat

Ingredients • • • • • •

6 ounces cooked farro 1½ cups cooked garbanzo beans 2 tablespoons plus 2 teaspoons fresh parsley ¼ teaspoon ground cumin ¼ teaspoons crushed red pepper flakes 2 teaspoons canola oil

• • • • • •

4 ounces fat-free yogurt • 1¼ teaspoons extra virgin olive oil ¼ teaspoons kosher salt • 4 ¼” tomato slices 2 tablespoons plus 2 teaspoons all-purpose flour 4 whole wheat hamburger buns 2 cups arugula ¾ teaspoon fresh lemon juice

Instructions 1. Place cooked, drained garbanzo beans into a food processor and add the parsley, ground cumin, red pepper flakes, yogurt, and salt. Process until smooth and scrape out into a bowl. Fold flour and cooked farro into the mixture. Shape into 6-ounce patties, about 4” in diameter. 2. Place a non-stick pan over medium-high heat and drizzle with canola oil. Cook the burgers until golden brown on top and heated through. Meanwhile, toast the buns. 3. Season arugula with lemon juice, olive oil, and salt. Assemble each burger onto a bun by placing a slice of tomato, a burger patty, and ½ cup dressed arugula.

Source: The Intel Ingredients Team


CHICKPeas WITH sMoKeD

PaPRIK a CHICKen


CHICKPeas WITH sMoKeD PaPRIK a CHICKen

Serves 7 510 calories, 41g protein, 37g carbs, 9g fiber, 21g fat

Ingredients • 1 pound plus 7½ ounces skinless boneless chicken thighs • 2 tablespoons plus 1 teaspoon all-purpose flour • 1 tablespoons plus ½ teaspoon smoked paprika • ¼ teaspoon ground black pepper • 8¼ ounces chopped Vidalia onions

Instructions

• 1⁄ 3 cup plus 2¾ teaspoon white balsamic vinegar • 1⅛ teaspoon minced garlic cloves • 2 tablespoons plus 1 teaspoon canola oil • 1¾ cup canned and drained garbanzo beans • 1¾ cup small tomatoes in ¼” dice • 1¼ cinnamon sticks

• 3 tablespoons plus 1½ teaspoons fresh Italian parsley • 1¾ cup hot water • 1⅛ ounces low-sodium chicken stock

1. Combine flour, paprika, and pepper. Cut chicken into 1½” cubes. Toss in flour mixture to coat evenly. Heat large sauté pan. Divide the oil in half, so part can be used for chicken saute and then for onion saute. 2. Add oil and sauté the floured chicken in batches to evenly brown all sides. Remove from sauté pan and place in braising pan. Repeat with remaining chicken. In the same pan, add remaining oil and sauté onions and garlic until lightly browned. Add vinegar and stir to remove any bits stuck to the bottom of the pan. Pour into braising pan with chicken when cooked through. 3. Combine hot water and chicken base, stir to dissolve. Pour into braising pan. Add garbanzo beans, tomatoes, and cinnamon stick to the pan. Simmer, uncovered, for 20 minutes or until chicken is cooked through and sauce is reduced slightly. Garnish with fresh parsley.

Source: The Intel Ingredients Team


lenTIl-anD-PeCan-sTUffeD

PoRTobello


lenTIl-anD-PeCan sTUffeD PoRTobello

Serves 4 380 calories, 19g protein, 33g carbs, 12g fiber, 20g fat

Ingredients • • • • • •

2⁄ 3 dry lentils 1⁄ 3 cup dry white wine 2⁄ 3 cup fresh chopped onions 2⁄ 3 cup diced fresh carrots 1⁄ 3 cup fresh diced celery 2 teaspoons minced garlic cloves

• • • • • •

2 teaspoons canola oil 2⁄ 3 cup chopped pecans 1⁄ 3 cup liquid egg whites ½ cup grated Parmesan cheese ⅛ teaspoon kosher salt 4 portobello mushroom caps

Instructions 1. Rinse and cook dry lentils in simmering water until tender, about 15 minutes. Drain and set aside. They will increase about 3x in volume. 2. Heat oil in a skillet and saute onions, carrots, celery, and garlic. Add the white wine and cook until reduced by half. Add cooked lentils and toss. Place mixture into food processor and process until coarsely chopped. Remove mixture into bowl. 3. Add chopped pecans, egg whites, half the amount of cheese, and salt to the mixture. Combine well. 4. Use large mushroom caps, about 4 ounces each. Remove stems and gills from the mushrooms. Fill with stuffing and garnish top with 1 tablespoon Parmesan cheese. Cook in a preheated 350F degree oven until heated through and mushroom is cooked, about 15 - 20 minutes.

Source: The Intel Ingredients Team


sWeeT anD soUR

THaI slaW


sWeeT anD soUR THaI slaW

Serves 4 70 calories, 2g protein, 12g carbs, 2g fiber, 2g fat

Ingredients • • • • • •

1 tablespoons plus 2¼ teaspoon Thai basil ½ teaspoons crushed garlic cloves ½ fresh Serrano pepper ⅛ teaspoons kosher salt 1 tablespoons plus 2¼ teaspoon granulated sugar 1 tablespoons plus 2¼ teaspoon salted peanuts

• • • • •

1 tablespoons plus 2¼ teaspoon lime juice 1¾ ounce fresh green beans 2¾ ounces julienned carrots 4½ ounces shredded green cabbage 3½ ounces fresh haled cherry tomatoes

Instructions 1. Remove seeds from the Serrano pepper and finely mince the pepper. Combine in bowl and whisk together the garlic, peanuts, basil, lime juice, salt, and sugar. Set aside. 2. Cut green beans into 2-inch pieces. Bring a pot of water to boil and boil the green beans for one minute to brighten the color. Place in ice bath and chill. Drain the liquid. 3. Combine dressing with green beans, carrots, cabbage, and tomatoes. Pour into serving bowl and chill before serving.

Source: The Intel Ingredients Team

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