2023

MINDFUL EATING dinner recipe cookbook

IN HONOR OF WHITSONS’ ANNUAL CULINARY RECOGNITION DAY

W H I T S O N S C E L E B R AT E S C U L I N A R Y R E COG N I T I O N DAY E V E R Y OC TO B E R , I T ' S A DAY W H E R E W E R E COG N I Z E S T H E VA S T C U L I N A R Y TA L E N T , AT A L L S K I L L L E V E L S , WITHIN THE WHITSONS FAMILY! T H I S PA S T Y E A R , I N H O N O R O F C U L I N A R Y R E COG N I T I O N DAY , O U R T E A M H A D T H E OPPORTUNITY TO SHOW OFF THEIR C U L I N A R Y S K I L L S B Y TA K I N G PA R T I N O U R M I N D F U L E AT I N G W E L L N E S S E V E N T ! THIS WELLNESS EVENT ENCOURAGED OUR TEAM TO SHARE HEALTHY FRESH DINNER RECIPES WITH OTHER TEAM MEMBERS. YOU CAN VIEW ALL RECIPE S U B M I S S I O N S O N T H E F O L L OW I N G PAG E S . P L U S , A L L PA R T I C I PA N T S W E R E E N T E R E D INTO A RAFFLE TO WIN ONE OF THREE W E L L N E S S P R I Z E S . C O N G R AT U L AT I O N S TO OUR WINNERS: SAMANTHA BELLIDO, LAURA GRASSO AND JADA BRENTLEY!

SAMA N

THA B

ELLID O Opera t i o n Prepa s Liais red M eals D on ivision

INGREDIENTS (YIELDS: 2 SERVINGS) 3 cups Quinoa 2 lbs Shrimp, raw ½ cup Olive Oil ½ cup Lemon Juice, about two lemons 2 large tsp Dijon Mustard 2 tbsp Oregano

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1 tsp Salt Pepper to taste 2 – 12 oz jar Roasted Red Peppers 2 medium Cucumbers Large bag of Herb Salad Mix 10-12 oz Feta Cheese, crumbles

MEDITERRANEAN SHRIMP BOWL DIRECTIONS 1. Prepare quinoa according to package instructions. 2. Thaw shrimp if necessary. 3. In a small jar combine olive oil, lemon juice, mustard, oregano, salt, and pepper. Shake until combined. 4. Prep veggies: Drain red peppers and thinly slice. Wash and thinly slice cucumber. Wash salad if necessary. 5. Heat a large non-stick skillet over medium-high heat. When hot, add 2 tbsp of dressing to pan, along with shrimp. Cook for about 2-3 minutes, until shrimp is cooked through, careful to not overcook. (You’ll know it’s done when it turns pink and curls up.) 6. Assemble shrimp quinoa bowls: Divide quinoa in bowls and top with vegetables, shrimp, and feta cheese. Drizzle with dressing.

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JADA BREN TLEY Opera Contr t act M ions Mana anage g ment er Divisi on

INGREDIENTS (YIELDS: 2 SERVINGS) 1lb salmon (cut into fillets) 2 tbsp olive oil 1 tbsp olive oil or unsalted butter 1/2 teaspoon red pepper flakes 1 tsp smoked paprika ½ tsp onion powder Kosher salt and freshly ground black pepper, to taste 1 tsp Italian seasoning 1 medium onion, chopped

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4 cloves garlic, minced 4 Roma tomatoes, chopped 6 oz fresh spinach 1/4 cup fresh basil leaves, chopped 1/2 cup chicken stock (or dry white wine) 2 tbsp high-quality olive oil, optional 1 squash 2-4 tbsp Extra-virgin olive oil Sea salt and freshly ground black pepper, to taste

TUSCAN GARLIC SALMON DIRECTIONS

DIRECTIONS

1. Add 2 tablespoons of olive oil to a large skillet, on medium-low heat. Drizzle olive oil on the flesh side of salmon fillets, and season with red pepper flakes, paprika, Italian seasoning and onion powder. In the skillet, cook salmon on medium heat on both sides, until salmon is cooked through – about 5 minutes. Remove salmon fillets from the skillet and set them aside on a plate. 2. In the same skillet over medium heat, add tablespoon olive oil or melt 1 tablespoon butter. Add garlic and chopped onion and cook until fragrant and translucent. Add chopped tomatoes, chopped fresh basil leaves, fresh spinach, chicken stock (or white wine) and a pinch of salt. Cook on medium heat for about 3 – 5 minutes until spinach reduces in size and tomatoes release some of their juice. Adjust seasoning, if needed. 3. Add cooked salmon back to the skillet to reheat at a low simmer, 4-6 minutes. Add fresh cracked black pepper to this dish and drizzle with good quality olive oil (optional) just before serving, for extra taste. 4. Preheat the oven to 400°F. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper. 5. Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes in back of squash. Roast for 30 to 40 minutes or until lightly browned on the outside and fork tender. The time can vary depending on the size of your squash. 6. Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from inside of the squash. Top with fresh cracked pepper and serve.

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MAKA

ILA BR

IDGEM AN Assist ant M Irving ana ton Pu blic S ger chool s, N

J

INGREDIENTS (YIELDS: 2 SERVINGS) 1 cup Whole Wheat Flour 1 large Egg 1 cup Milk, non-fat 2 Bananas, mashed, about 1 cup 1½ tsp Vanilla Extract

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1½ tsp Baking Powder ¼ tsp Salt Ground Cinnamon (to taste) Ground Nutmeg (to taste) Fresh blueberries and strawberries to top

BANANALICIOUS PANCAKES DIRECTIONS 1. In a bowl, mash the bananas until they are nice and semi lumpy. 2. In a bowl, mix (whisk) flour, baking powder and salt together. 3. In a bowl, whisk together the milk, egg, vanilla extract, cinnamon, and nutmeg (add as much to your liking). 4. Add milk mixture to flour mixture (step 2) and stir well. 5. Add banana mixture slowly to the combined milk and flour ingredients. 6. Scoop ¼ cup of batter, per pancake, on to a heated griddle coated with cooking spray or oil. Allow the pancakes to cook for 2-3 minutes on each side, flipping only once. Turn pancakes when bubbles appear, and the edges are golden. 7. Remove from skillet and top with fresh blueberries and strawberries. 8. As you are pouring the pancake mixture onto the heated skillet, you can pour it into any design you like.

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KATE

CASE LLI G enera Regio nal Sc l Manag er hool D istrict #8, C

T

INGREDIENTS (YIELDS: 4 SERVINGS) Salmon Cakes: 10 oz Salmon Fillet 1/3 cup Greek Yogurt, plain 1 Shallot, minced ½ tsp Ginger, grated 2 tbsp Scallions, thinly sliced 2 tbsp Dried Coconut, unsweetened ¾ cup Panko ½ tsp Turmeric Powder ¼ tsp White Pepper ½ tsp Kosher Salt 3 tbsp Canola Oil

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Basmati Rice: 1 cup Basmati Rice, rinsed 1 cup Coconut Milk 1 Bay Leaf ½ tsp Kosher Salt Sautéed Greens: 3 cups Seasonal Greens (lacinto kale, collard greens, baby spinach, beet greens, etc.) 2 tbsp Olive Oil 2 tsp Cider Vinegar ½ tsp Kosher Salt ½ tsp Black Pepper 1 tsp Lemon Juice

PAN SEARED SALMON CAKES DIRECTIONS 1. Roast salmon at 350°F for 12-15 minutes, until internal temperature of 145°F has been reached. 2. Using two forks, flake the salmon apart. 3. Place salmon in a mixing bowl with remaining ingredients, adding panko last. Reserve half of scallions for garnish. 4. Using a scoop or measuring cup, form the mixture into 8 equal balls and form into flattened cakes. 5. Heat a large sauté pan, adding the canola oil and pan sear the salmon cakes for 2 minutes on each side, or until golden brown. Season with salt once removing from the pan. 6. Heat one cup of water with coconut milk. 7. Add oil, bay leaf, salt, and rice. 8. Allow pot to come to a boil, then reduce heat and cover. 9. Cook the rice on low heat for 15-18 minutes. Remove from heat and rest for an additional five minutes before fluffing with a fork. 10. For the greens, heat a large pan and add oil. 11. Sauté the greens on high heat, adding vinegar, lemon, salt, and pepper. 12. Divide the portions between four plates and garnish with scallions and furikake.

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GINA

CRUZ

-LOPE Z Assist ant M a Ossin ing UF nager SD, NY

INGREDIENTS (YIELDS: 3-6 SERVINGS) 3 – 6 Chicken Thighs, skinless, boneless 1 lb Green Beans, trimmed 3 tbsp Butter, divided (ghee for paleo diet) 4 Garlic Cloves, minced 1 tsp Paprika 1 tsp Onion Powder

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¼ tsp Salt and Fresh Cracked Black Pepper Juice of ½ Lemon + Lemon Slices, for garnish ½ cup Chicken Stock 1 tbsp Hot Sauce (we used Sriracha) ¼ tsp Crushed Red Chili Pepper Flakes, optional ½ cup Fresh Chopped Parsley

LEMON GARLIC BUTTER CHICKEN THIGHS DIRECTIONS 1. In a small bowl, combine onion powder, paprika, salt and pepper. Season chicken thighs generously with the spice mixture. Set aside while you prepare green beans. 2. Arrange green beans in a microwave-safe dish with ½ cup water. Cook in the microwave for 8-10 minutes, until almost done but still crisp. 3. Melt 2 tbsp butter in a large skillet over medium-low heat. Lay the seasoned chicken thighs in one layer in the skillet. Cook for 5-6 minutes then flip and cook another 5-6 minutes, until the internal temperature reaches 165°F. If chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer chicken to a plate and set aside. 4. In the same skillet, lower the heat and melt the remaining 1 tbsp of butter. Add chopped parsley, garlic, hot sauce, red crushed chili pepper flakes, pre-cooked green beans and cook for 4 to 5 minutes, stirring regularly, until cooked to your liking. Add lemon juice and chicken stock and reduce the sauce for a couple of minutes, until slightly thickened. 5. Push green beans to the side and add cooked chicken thighs back to the pan and reheat quickly. Adjust seasoning with pepper and serve the lemon garlic butter chicken thighs immediately. Garnish with more crushed chili pepper, fresh parsley, and a slice of lemon if you like. Enjoy!

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MARIA

N DIS

ISTO

Recep Corpo tionist rate O ffice

INGREDIENTS (YIELDS: 2 SERVINGS) 1 lb lean Ground Beef 1 Yellow Onion, chopped ½ head Cabbage, cut into wedges and sliced 8 oz can Chopped Tomatoes, (do not drain)

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28 oz can Crushed Tomatoes, (do not drain) 3 cups Beef Broth 2 cups Cooked Rice 1 tbsp Italian Seasoning Salt & Pepper to taste

STUFFED CABBAGE SOUP DIRECTIONS 1. Brown ground beef in large pot, drain and set aside. 2. Add 2 tbsp butter and chopped onion, sauté until tender, remove and set aside with ground beef. 3. Add 2 tbsp butter and cabbage, cook until tender and cabbage starts to wilt. 4. Add ground beef and onion back to pan. 5. Add crushed tomatoes, beef stock, chopped tomatoes and Italian seasoning. Simmer for approx. 30 minutes. 6. Add rice, salt, and pepper to taste before serving.

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ROSA

LIE DU

FFY

Comm Cook ack U FSD, N

Y

INGREDIENTS (YIELDS: 2 SERVINGS) 1-2 handfuls of grapes 1-2 apples, sliced Handful of Cashew Handful of Pistachios 1-2 spoons of Hummus White muenster cheese, sliced Gouda cheese, sliced Aged cheddar cheese, sliced Monetary jack cheese, sliced Black bean rice veggie chips

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Anti Pasta: Mozzarella cheese, cubed Mushrooms Sliced red peppers Green Olives Kalamata Olives Extra virgin olive oil Sunflower oil

PROTEIN CHARCUTERIE BOARD DIRECTIONS 1. Wash fruit and vegetables and slice cheeses. 2. Combine ingredients for anti-pasta salad in a bowl and toss with extra virgin olive oil and sunflower oil. 3. Arrange all ingredients, to your liking, on your favorite serving platter and enjoy!

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GREG

FRIED

MAN Gener al s Culi nary D Manager istribu tion C en

Queen

ter, N Y

INGREDIENTS (YIELDS: 4 SERVINGS) 4 oz medium Egg Noodles, uncooked 1 lb Chicken Breast Halves, skinless, boneless 2 tbsp All-Purpose Flour, divided in two ½ tsp Salt, divided in two ¼ tsp Freshly Ground Black Pepper, divided in two

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½ cup Dry White Wine ½ cup Chicken Broth, fat-free, less-sodium 1 tsp Fresh Tarragon, chopped, or 2 tsp dried ¼ cup Parmesan Cheese, shaved 2 tbsp Olive Oil, divided 1 tbsp Fresh Garlic, minced 8 oz Mushrooms, sliced, Baby Bella, any other type will do

GRANDPA’S CHICKEN DIRECTIONS 1. Cut chicken into 1-in pieces. Place chicken breast halves in a shallow dish. In a small bowl combine 1 tbsp flour, ¼ tsp salt and ⅛ tsp pepper stirring well with a whisk. Sprinkle flour mixture over chicken and toss to coat. Shake off excess flour. 2. Cook noodles according to package directions. Drain and keep warm. 3. Heat 1 tbsp oil in a skillet. Add chicken and sauté until browned, about 3-4 minutes. Remove chicken, then add remaining 1 tbsp oil to pan. Add garlic, tarragon, and mushrooms to pan; sauté until brown, then add white wine; cook an additional minute. Stir in remaining 1 tbsp flour; cook 1 minute, stirring constantly. Stir in broth, remaining ¼ tsp salt and remaining ⅛ tsp pepper; cook 1 minute or until slightly thick, stirring frequently. 4. Return chicken to the pan. Cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles; cook 1 minute or until thoroughly heated. Plate on 4 dishes and sprinkle finished plates with shaved parmesan cheese. Grandpa would be proud. 5.

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LAUR

A GRA SSO Senio r Prop os Corpo rate Oal Writer ffice INGREDIENTS (YIELDS: 3 SERVINGS) Herb Crusted Lamb: 1 rack of Lamb 1 cup Seasoned Panko Breadcrumbs 2 tbsp Parsley, chopped 1 tbsp Rosemary, chopped 2 tbsp Garlic, minced 2 tbsp Olive Oil 2 tbsp Dijon Mustard Salt and Pepper to taste Garlic Mashed Cauliflower: 2 tbsp Butter or Coconut Oil 1 head Cauliflower, cut up into large florets 3 Garlic Cloves Salt and Pepper to taste

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Hot Honey Carrots: 1 lb Carrots, about 6-8 medium, halved and cut into 2-inch lengths 3 tbsp Olive Oil 3-4 tbsp Mikes Hot Honey Salt and Pepper to taste Mint Yogurt: ¾ cup Greek Yogurt, non-fat ¼ cup Mint, chopped 1 tbsp Garlic, minced Zest from 1 lemon, and juice from the lemon ½ tsp Ground Cumin ½ tsp Cayenne Pepper Salt and Pepper to taste

HERB CRUSTED RACK OF LAMB DIRECTIONS

DIRECTIONS

1. Preheat oven to 400°F. Place a large saucepan on medium high heat and add butter or coconut oil. Toss cauliflower in the butter or oil for about 5 minutes. Add water to the cauliflower until fully submerged. Add in the garlic cloves and boil until tender. 2. Add all the ingredients for the mint yogurt into a bowl and mix, add salt and pepper to taste. Refrigerate until the lamb is done. 3. Cut carrots in half and then into 2-inch lengths. Toss carrots in 1 tbsp of olive oil and salt and pepper. Sauté carrots in a large sauté pan with 2 tbsp of olive oil until tender on medium heat. Once tender and roasted, toss the carrots with the hot honey. Add more or less to your liking. 4. Heat up a large cast iron pan. Generously season lamb with salt and pepper on both sides. Drizzle 1 tbsp of olive oil into pan and sear rack of lamb on all sides, about 3-4 minutes. Set aside once seared on a foil or parchment paper lined pan. In a bowl add panko, parsley, rosemary, minced garlic and 1 tbsp of olive oil. Brush rack of lamb with the Dijon mustard and press the top and sides of the rack into the breadcrumb mixture until covered. Bake for about 20-25 minutes until internal temp is 145°F and let rest on a cutting board. 5. Drain cauliflower and add back to saucepan. With an immersion blender, blend until smooth and add salt and pepper to taste. 6. Once lamb is rested slice at each bone. Spoon mashed cauliflower on one half of the plate, add carrots atop the mashed cauliflower and place 2 lamb chops on top. Spoon the mint yogurt on the other half of the plate and garnish with parsley. Enjoy!

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NATA SHA J EAN G e n e Irving r ton Pual Manager blic S chool s, NJ

INGREDIENTS (YIELDS: 4 SERVINGS) Eggplant, Zucchini & Squash Noodles: 1 large Eggplant 1 medium Zucchini 1 medium Yellow Squash 4 oz Olive Oil 1 tsp Basil 1 tsp Parsley 1 tbsp Minced Garlic Meat: 1 lb Ground Turkey 1 tbsp Minced Garlic 1 tbsp Flavor God Everything Seasoning 22

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Tomato Sauce: 8 oz Tomato Paste 2 lbs 5x6 Tomatoes 1 cup Chicken broth 1 tbsp Flavor God Everything Seasoning Cheese Mixture: 10 oz Ricotta Cheese 1-2 bags Baby Spinach, sauteed 16 oz Mozzarella Cheese

EZ LASAGNA DIRECTIONS 1. Wash and dry eggplant, yellow squash, and zucchini. Slice eggplant, yellow squash, and zucchini into ¼ inch slices on horizontally. 2. Mix olive oil, basil, parsley, and minced garlic in a bowl. 3. Preheat oven to 400°F. Place eggplant, yellow squash, and zucchini slices on a parchment lined pan (2 pans), and generously brush on olive oil mixture. Bake 30 minutes, flipping after 15 minutes. 4. Remove eggplant, yellow squash, and zucchini slices from oven. Set aside. Reduce oven heat to 350°F for the lasagna. 5. Brown ground turkey with Flavor God Everything seasoning in a pan. Add 2 cups tomato sauce. Simmer this mixture for 15 minutes or until thickened. 6. Combine all cheese mixture ingredients except for mozzarella cheese in a separate bowl. 7. Place ½ cup tomato sauce in the bottom of a 9x13 pan. Place ⅓ of the eggplant, yellow squash, zucchini slices over the tomato sauce. Layer ½ cheese mixture, ½ mozzarella cheese, ½ meat mixture. 8. Repeat until layers reach top of pan. 9. Bake covered for 30 minutes. Remove foil and bake uncovered an additional 15 minutes or until browned and bubbly. Cool 15 minutes before serving.

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PETER

JOHN SON Direct Prepa or of Culi red M n eals D ary ivision

INGREDIENTS (YIELDS: 4 SERVINGS) Barley Risotto: 2 tbsp Extra Virgin Olive Oil 1 Shallot, finely chopped 1 cup Pearl Barley, rinsed ¼ tsp Lemon Zest 1 tsp Dried Thyme Salt to taste 3 cups Vegetable Broth ¼ cup crumbled Boursin Cheese. low fat ¼ cup Parsley, chopped

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Salmon: 1 lb Wild Salmon Filet Olive Oil, as needed 2 to 3 tbsp Dried Porcini Mushroom Powder Roasted Brussels Sprouts with Oyster Mushrooms: 1 lb Brussels Sprouts Olive Oil, as needed ½ lb Oyster Mushrooms, trimmed and brushed Brown Butter: 6 tbsp butter, unsalted

PORCINI-CRUSTED ROAST WILD SALMON DIRECTIONS

DIRECTIONS

1. Cut the salmon into serving-size portions; season with salt and freshly ground black pepper. Brush the fish with olive oil, and then dust with porcini powder, rubbing the powder to adhere to the fish. 2. Transfer to a parchment-lined baking sheet that has been sprayed with cooking spray. 3. Roast 10 minutes per inch of thickness, or until opaque and firm to the touch. 4. Heat oil in large skillet over medium heat. Add shallots and cook until softened. Add barley and stir to coat the grains. Add lemon zest, herbs, and salt. Stir in vegetable broth and bring to boil. Reduce heat and simmer for 15-20 minutes until all the liquid is absorbed. Add cheese and parsley, mix well. 5. Trim the root ends of the brussels sprouts. Cut in half if small, in quarters if large. Toss with just enough olive oil to coat, spread on a parchment-lined baking tray, and season with salt and freshly ground black pepper. Roast until beginning to caramelize, turning occasionally, 30 minutes. 6. Slice the oyster mushrooms into ¼-inch strips; add to the brussels sprouts and stir, roasting until wellcaramelized, 15 to 20 minutes more. Toss with the caramelized shallots. 7. Melt the butter in a small saucepan over medium-high heat. Once completely melted, watch closely, and continue to cook until the milk solids on the bottom of the pan have turned a light brown color and the butter has a nutty smell. Season to taste with salt. 8. To serve, place a half cup serving of barley risotto on a plate. Arrange the brussels sprouts and mushrooms around the barley. Top with the salmon filets and drizzle a small amount of the brown butter sauce over the fish.

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JUDY

LONG F o o d Easto n Are Service Cle a Sch ool Di rk strict, PA INGREDIENTS (YIELDS: 4 SERVINGS) Tacos: 1 cup Whole Wheat Flour ½ cup Almond Milk, unsweetened ½ cup Water ¼ tsp Salt Free Seasoning Blend ½ head of Cauliflower ½ cup Hot Sauce ½ can Corn, unsalted, drained and rinsed La Banderita Carb Counter Soft Taco Flour Tortillas 1 cup Lettuce, chopped (I used Artisan Lettuce) Cilantro 26

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Ranch Dressing: 1 tbsp Dried Parsley 1½ tsp Garlic Powder 1½ tsp Onion Powder ¼ tsp Black Pepper ½ tsp Salt 1 tbsp Chives 1 cup Greek Yogurt, plain, nonfat 1 tsp Dijon Mustard 1 tsp Lemon Juice

BUFFALO CAULIFLOWER TACOS DIRECTIONS 1. In a medium mixing bowl combine whole wheat flour, almond milk, water, and salt substitute. In a separate medium bowl combine all ingredients and stir until blended, set aside. 2. Cut cauliflower into 1½ inch pieces. Dip each piece into the batter making sure to have pieces fully covered. Shake off any excess batter. 3. Prepare an air fryer, no need to preheat. Spray fryer with cooking spray, I used Canola. Place cauliflower into the air fryer and spray one more time. Set the air fryer to 350°F and cook for 15 minutes. Shaking periodically. 4. Remove cauliflower from the air fryer and mix in a bowl with the hot sauce. 5. Assemble your tacos: tortilla, buffalo cauliflower, spoonful of corn, a pinch or two of cilantro and drizzle with ranch dressing.

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EMAN

UEL M

ONTA

LVO C Middl hef Manag e e Cou ntry C r SD, NY

INGREDIENTS (YIELDS: 4 SERVINGS) ½ cup Water ¼ cup Quinoa 1 tsp Olive Oil 1 small Onion, chopped 1 large Garlic Clove, chopped 20 oz Ground Turkey 1½ tbsp Tomato Paste 1 tbsp Frank’s Hot Sauce 28

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2 tbsp Worcestershire Sauce 2 Eggs 1½ tsp Salt 1 tsp Ground Black Pepper 2 tbsp Brown Sugar 2 tsp Worcestershire Sauce 1 tsp Water

TURKEY QUINOA MEATLOAF DIRECTIONS 1. Bring the quinoa and water to a boil in a pot over high heat. Reduce heat to medium-low, cover and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. Set aside to cool. 2. Preheat oven to 350°F. 3. Heat olive oil in a sauté pan over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool. 4. Stir the turkey, quinoa, onions, tomato paste, hot sauce, 2 tbsp Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Line baking sheet with foil. Spray baking sheet after lined with foil. Shape mixture into a loaf on foil lined baking sheet. 5. Combine the brown sugar, 2 tsp Worcestershire, and 1 tsp water in a small bowl. Rub the paste over the top of the meatloaf. 6. Bake in the oven until it is no longer pink in the center, about 50 minutes. Check with a thermometer inserted into the center should read at least 160°F. Let the meatloaf cool for 10 minutes before slicing and serving.

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CARO L East I

MUNO

Z

C slip S ook chool Di

strict,

NY

INGREDIENTS ( Y I E L D S : 2 4 M E AT B A L L S ) 1½ lbs Ground Turkey 1 small Red Onion, diced 2 tbsp Garlic, chopped 2 tsp Fresh Cilantro, chopped 1 tbsp Fresh parsley, chopped 1 egg Yolk 1 tsp Paprika Salt to taste, suggest 1 tsp 1 tsp Taco Seasoning ½ tsp Cayenne Pepper

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1 tsp Sriracha Sauce Oil for cooking 12” Tortilla wrap Lettuce, chopped Black Beans, drained Corn Diced Tomatoes Salsa Sour Cream

TURKEY MEATBALL TACO BOWL DIRECTIONS 1. Preheat oven to 425°F. In a large bowl combine the ground turkey and all seasoning in the bowl and mix until blended. 2. Form the meatballs into balls with your hands. 3. Heat the oil in a large pan and cook about 10-12 minutes until the meatballs are browned on both sides. Then cover the pan, lower the heat, and cook meatballs to internal temperature of 165°F. 4. Place the meatballs on a cookie sheet lined with some oil to prevent sticking and bake for about 8 minutes. 5. While meatballs are in oven, spray the taco bowl pan and place the 12” tortilla wrap into it – once meatballs are done, bake tortilla in oven for 3 minutes until shape of taco shell is formed 6. Assemble taco bowl. In the bottom of the taco bowl put the chopped lettuce, then add black beans and corn if desired. Top with diced tomatoes and sliced meatballs. Add more beans and salsa and top with a dollop of sour cream.

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ERIN

NORT ON Direct or o Corpo f Recruitin g rate O ffice

INGREDIENTS (YIELDS: 6 SERVINGS) 6 Chicken Thighs, bone-in, skinless Kosher Salt Freshly Ground Black Pepper Juice of 2 medium Oranges Juice of 1 Lime ¼ cup Honey 2 tbsp Soy Sauce, low sodium 2 tbsp Dijon Mustard

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2 tsp Fresh Rosemary, chopped, plus more for garnish 2 tsp Fresh Thyme, chopped, plus more for garnish Pinch Crushed Red Pepper Flakes 1 lb Brussels Sprouts, trimmed and halved 1 tbsp Extra-Virgin Olive Oil 1 tsp Cornstarch

SHEET PAN CITRUS GLAZED CHICKEN DIRECTIONS 1. Trim thighs and season with salt and pepper. Place in a resealable bag. 2. In a small bowl or measuring cup combine orange juice, lime juice, honey, soy sauce, mustard, rosemary, thyme, and pinch of red pepper flakes. Reserve ½ cup of marinade or about half. Pour remaining marinade over chicken in bag. Let marinate at room temperature for 30 minutes or up to overnight in the refrigerator. 3. Preheat oven to 425°F and line a large baking sheet with foil. Place brussels sprouts on tray and toss with oil. Season with salt and pepper and spread into an even layer. Arrange thighs around brussels sprouts, bone side down. Bake for 25 minutes. 4. Meanwhile, pour reserved marinade into a small saucepan over medium heat and bring to a simmer. Continue simmering until reduced by about half. Place cornstarch in a small bowl and carefully pour a couple of tbsp of sauce over and stir to dissolve cornstarch. Pour mixture back into saucepan and continue simmering until sauce has thickened, about 2 minutes. 5. Brush sauce over thighs and bake again until internal temperature reaches 165°F, 10 minutes more. 6. Garnish with fresh rosemary and thyme to serve.

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SEAN

O’HAR A Attleb Chef Man oro Sc a hool Dger istri

ct, MA

INGREDIENTS (YIELDS: 4 SERVINGS) 4 – 4 oz Salmon Fillets 1 cup Mixed Berries, (your choice) ½ cup Ketchup 1 tbsp Dijon Mustard 2 tsp Chili Powder 1 tsp Cumin 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp Liquid Smoke 2 tbsp Brown Sugar 1 tbsp Cider Vinegar 12 oz Fingerling Potatoes, (multi color if possible)

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2 tsp Salt 1 tsp Black Pepper 4 tbsp Extra Virgin Olive Oil 12 oz Fresh Green Beans 1 tsp Salt ½ tsp Black Pepper 1 tbsp Balsamic Glaze 2 tbsp Scallions, chopped

WILD BERRY BBQ SALMON DIRECTIONS 1. Preheat the oven to 425°F. 2. In a saucepan, combine the berries, ketchup, mustard, brown sugar, vinegar, chili powder, cumin, onion powder, garlic powder and liquid smoke. Bring to a boil, reduce to a simmer, and cook until thickened slightly. Remove from the heat and strain the sauce, keep warm. 3. Toss the fingerlings with 2 tbsp of olive oil and first listed salt and pepper. Place on a baking sheet and roast in the oven until tender, approx. 20 minutes. 4. Season the salmon fillets with salt and pepper, not listed. Place on a lined baking pan. Roast in the oven for 5 minutes. Baste the salmon with sauce, return to the oven. Roast another 5 minutes or longer depending on the desired doneness you are looking for. 5. While the salmon is roasting, heat the remaining 2 tbsp of olive oil in a sauté pan. Add the green beans and cook through to the desired doneness. Season with salt and pepper. Add the balsamic glaze and toss well. 6. To plate, place a 4 oz portion of potatoes on the plate. Tuck 4 oz of green beans next to the potatoes. Lay a salmon filet so it is on the vegetables and top with an additional tbsp of BBQ sauce. Garnish with chopped scallions.

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KATEL

YN PI

ERSO Corpo N rate D Corpo i rate Oetitian ffice

INGREDIENTS (YIELDS: 6 SERVINGS) 1 cup Brown Lentils 3-4 cups Vegetable Broth 2 tsp Olive Oil ½ cup Onion, chopped 1 cup Mushrooms, chopped 1 Carrot, chopped 1 Celery Rib, chopped ½ cup Frozen Peas ½ tbsp Flour 3 tbsp Red Wine 2 tsp Worcestershire Sauce 3 tbsp Tomato Paste 2 tbsp Parsley, chopped Salt & Pepper to taste

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Cauliflower Mashed Potatoes: 1.5 large Russet Potatoes, peeled and cubed ½ head Cauliflower, cut into large florets 2-4 tbsp Milk 2 tbsp Butter, unsalted Salt & Pepper to taste

LENTIL SHEPHERD’S PIE DIRECTIONS

DIRECTIONS

1. Preheat oven to 400°F. 2. Combine lentils and broth in a saucepan and bring to a boil. Reduce to a simmer, cover, and cook for 20-25 minutes until lentils are tender. 3. Meanwhile in a separate pot heat oil over medium-low heat. Once heated cook onion, carrots, celery, and mushrooms until tender. 4. Stir in flour and cook for one minute. Stir in tomato paste, cook for additional one minute. 5. Add lentils (and broth), red wine and Worcestershire sauce and stir until fully combined. 6. Stir in peas and simmer uncovered for 10 minutes, stirring frequently. 7. Stir in parsley and season with salt and pepper to taste. 8. Spoon lentil mixture into a deep-dish pie plate. Top with mashed (cauliflower) potatoes. 9. Bake for 20-25 minutes until potatoes are slightly browned on top. 10. Place cauliflower florets and diced potatoes into a large pot. 11. Cover with cold water and add ½ tbsp salt. 12. Bring water to a boil, reduce to a simmer, and cook until cauliflower and potatoes are fork tender, 1215 minutes. 13. Drain the cooked cauliflower and potatoes, then return to the pot. 14. Add milk and butter to the pot. 15. Use a hand mixer or potato masher until well combined. 16. Season with salt and pepper to taste.

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MD SA

DEKU

R RAH MAN C SCO F hef M amily a of Ser nager vices Seacli ff, NY

INGREDIENTS (YIELDS: 2 SERVINGS) 8 oz Chicken Breast 4 tbsp Corn Oil Kosher Salt Ground Black Paper 2 oz Frozen Spinach 4 oz Green and Red Pepper, chopped 3 oz Carrots 1 oz Yellow Squash 2 oz Feta cheese

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½ cup Chicken Broth, low sodium 1 Fresh Lemon 1 tsp All-Purpose Flour 4 oz String Beans 4 oz Jasmin Rice 2 oz Coconut Milk ½ oz Onion 1 tbsp Garlic Oil ½ oz Garlic

EARTH STUFFED CHICKEN DE I RCETCI O T INOSN S DIR 1. Heat 2 tsp of oil in a large skillet over medium heat. Add the frozen spinach, garlic and ¼ tsp salt and cook, stirring until the garlic is fragrant, about 5 minutes. Add the diced carrot, pepper, and cook, stirring until warmed through, 2 to 3 minutes more. Transfer to a bowl to cool slightly, and then stir in the feta cheese. 2. Pound chicken breasts with a meat mallet to ¼-in. thickness. Brush with 1 tbsp oil; sprinkle with Greek seasoning. Top with cheese mixture. Roll up chicken from a short side, secure with a toothpick. 3. Heat a large nonstick skillet over medium-high heat until very hot, 3 to 4 minutes. Rub the chicken breasts with the remaining 2 tsp oil and sprinkle with a total of ¾ tsp salt and ¼ tsp pepper. Add chicken breast to the skillet and cook until golden brown, about 2 minutes. After that place the chicken in a greased 11x7-in. baking dish, seam side down; brush with remaining oil. Bake in oven 350°F, uncovered, 25 minutes or until a thermometer reads 165°F. Discard toothpicks before serving. 4. Stir the broth and flour together in a small bowl and then add to the skillet. Cook, stirring, until thickened, about 2 minutes. Remove from the heat, stir in the lemon juice and season with salt and pepper. Spoon the pan sauce over the chicken. 5. Rinse the rice in several changes of cold water until the water runs clear. Drain any excess water in a large fine-mesh sieve and place the rice into the cooking pot. 6. Add coconut milk, water, salt, diced green and red peppers, carrots, yellow squash. Bring the mixture to a boil over high heat. Once it starts to boil, turn the heat down to low and cook covered for 20 minutes. 7. Uncover and continue to cook for 5 minutes. 8. Bring a large stockpot of water to a boil. Cook the string beans for 2 minutes, then drain and set aside. 9. Heat a large high-sided skillet over medium heat. Add the oil, 2 tbsp of the garlic and the string beans and stir. Add the salt and pepper and stir to make sure the string beans are coated. Cook until tender, 5 minutes. 10. Slice the chicken than place one the plate with sauce and coconut rainbow rice and string beans. 11. Buon Appetito!

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TOM R O

LLO C h e Hicks ville P f Manager ublic Schoo ls, N

Y

INGREDIENTS (YIELDS: 4 SERVINGS) Dough: 1 cup All-Purpose Whole Wheat Flour, plus 5 oz for dusting 1½ tsp Baking Powder ½ tsp Kosher Salt 1 cup Non-Fat Greek Yogurt, drained Egg Wash: 1 large Egg 1 Garlic Clove, crushed 40

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Filling: 8 oz Organic Baked Breaded or Grilled Chicken Breast, sliced (about 2 cups) ½ cup Marinara Sauce ¾ cup Part-Skim Mozzarella Cheese, shredded

CHICKEN ROLLO’S DIRECTIONS 1. In a medium bowl combine the flour, baking powder and salt and whisk well. 2. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles. 3. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, no lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away). 4. Preheat the oven 425°F. Line sheet pan with a silicone mat. 5. Divide into 4 equal balls, about 3⅜ oz each. 6. Lightly sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7 inches in diameter. 7. Spread 1 tbsp of marinara down the center of the circle in a strip, top with ½ cup of the chicken (2 oz), 1 tbsp more marinara sauce and 3 tbsp of cheese. 8. Fold the right side of the dough over the top of the chicken then repeat with the left side. 9. Brush the top with egg wash and crushed garlic, enjoy!

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Mana

ger, L

MAUR

EEN S

ERP abor a nd Te am M Corpo rate O ember Re lation ffice s

INGREDIENTS (YIELDS: 4 SERVINGS) 1 large Spaghetti Squash 1 lb Ground Turkey, (92% lean) 1 Jar Victoria’s low sodium Marinara Sauce ½ large Sweet Onion, diced Garlic Powder Olive Oil Parmesan Cheese

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SPAGHETTI SQUASH DIRECTIONS 1. Cut spaghetti squash in half and scoop out all seeds, brush with olive oil and place face down on parchment paper on a shallow baking dish or cookie sheet and bake for 45 minutes. A fork should be able to pierce the skin easily when fully cooked. 2. In deep frying pan cook diced onion in 1 tbsp olive oil until tender. Add ground turkey, garlic powder, salt, and pepper to taste and cook until turkey is browned, about 10 minutes. 3. When turkey is cooked, drain off any fat and add contents of Victoria’s low sodium marinara sauce and heat through. 4. After Spaghetti squash is done, use a fork to scrape the squash into a serving dish. 5. Add combined turkey and sauce to squash and mix. 6. Top with parmesan cheese and enjoy.

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AMAN

DA SM ITH Accou ntin Corpo rate O g ffice

INGREDIENTS (YIELDS: 4-6 SERVINGS) Filling: 15 oz can Chickpeas, drained and rinsed 8 oz Cream Cheese, softened 1/2 tsp Onion Powder 1/2 tsp Garlic Powder 1/4 cup Parmesan Cheese 1/2 cup Tomato Sauce

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Topping: 8 oz Mozzarella Cheese, shredded 16 oz Tomato Sauce Jumbo Shells – 6oz (uncooked weight)

SHELLS STUFFED WITH A TWIST DIRECTIONS 1. Cook pasta shells according to package and drain. 2. Add all filling ingredients to a blender, food processor or use an immersion blender to blend to a smooth consistency. 3. Add salt and pepper to taste. 4. Prepare baking dish (8x8) by adding thin layer of tomato sauce to bottom-preheat oven to 325°F. 5. Spoon filling into cooked shells. 6. Place filled shells into baking dish, they can be stacked in multiple layers. 7. Use 16 oz tomato sauce and pour over the top of shells. 8. Sprinkle top with mozzarella cheese and additional seasonings if desired. 9. Bake for about 30 minutes or until thoroughly warmed. Tips: Add additional seasoning to filling for stronger flavor. Variations: Filling makes a great layer for traditional lasagna For added veggies: add sautéed spinach or steamed broccoli to the filling ingredients and fully blend with other items.

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TRISH

Direct or of L

SPEN

CE-KO TCH earnin Corpo g and Dev elopm rate O ent ffice

INGREDIENTS (YIELDS: 4 SERVINGS) 1 lb Elbow Macaroni, uncooked 1 jar Marinara Sauce (for more saucy pasta use 3 cups) 3 cups Water Pepperoni Grated Mozzarella

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DECONSTRUCTED PIZZA DIRECTIONS 1. Combine pasta, sauce, water, and some pepperoni in a casserole dish. 2. Cover tightly with aluminum foil. 3. Place in oven at 425°F for 25 minutes. 4. Remove foil and top with mozzarella and some additional pepperoni. 5. Place back in oven for 5-10 minutes until mozzarella is bubbly.

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BERN

ADET

TE ST ANLE Y HR Ge n e r ali Corpo rate O st ffice

INGREDIENTS (YIELDS: 2 SERVINGS) 1½ lbs Shrimp, peeled and deveined ¼ cup Extra-Virgin Olive Oil (EVOO) 5 Garlic Cloves 1 tsp Lemon Zest, grated Salt and pepper to taste 1 small Onion, chopped 1 Red Pepper, chopped

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½ tsp Red Pepper Flakes 28 oz can Diced Tomatoes, drained with ¼ cup reserved ¼ cup Dry White Wine 1 tbsp Parsley, chopped 6 oz Feta Cheese 1 tbsp Dill, chopped

GREEK STYLE SHRIMP DIRECTIONS 1. Toss shrimp in bowl with 1 tbsp oil, 1 tsp garlic, lemon zest, salt and pepper. Set aside. 2. Heat 2 tbsp oil in skillet over medium heat until shimmering. Add onion, bell pepper and ¼ tsp salt, cover and cook stirring occasionally until vegetable release liquid, about 3-5 minutes. Uncover and continue to cook, stirring occasionally until veg soften, about 5 minutes. Stir in remaining garlic and pepper flakes and cook for 1 minute. 3. Stir in tomatoes, reserve juice and wine. Bring to simmer and cook, stirring occasionally, until flavors blend and sauce slightly thickened, 5 to 8 minutes. Stir in parsley and season with salt and pepper. 4. Reduce heat to medium-low and add shrimp along with any juices. Stir to coat. Cover and cook, stirring occasionally until shrimp are cooked. 5. Take off heat, serve over rice, sprinkle with feta, dill, and drizzle 1 tbsp extra virgin olive oil (EVOO). Serve and enjoy!

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RAYM

OND S

TUETZ Gener Keans a burg S l Manager chool Distri ct, N

J

INGREDIENTS (YIELDS: 6 SERVINGS) 10 oz Salmon 6 oz Surimi, shredded and rough chopped 4 oz Lite Cream Cheese ½ cup Japanese Mayonnaise 3 tbsp Sriracha ¼ cup Scallion, sliced thin on the bias ¼ cup Cilantro, chopped 4 sheets Nori Paper, cut into half and then into ¼ inch ribbons 3 tbsp Furikake

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2 cups Brown Sushi Rice, (recommend Nishiki) 1 tbsp Rice Wine Vinegar 1 tsp Chinese 5 Spice Sesame Seeds Sea Salt Black Pepper Spicy Mayonnaise, (3 tbsp Japanese Mayonnaise mixed with 1 tbsp Sriracha) Cucumber, sliced thin Seaweed Salad, (premade)

SALMON SUSHI BAKE DIRECTIONS 1. Prepare brown sushi rice according to package directions, adding the rice wine vinegar. When finished, allow to rest for 10 minutes. 2. While rice is cooking, season salmon with Chinese 5 Spice and salt and pepper to taste. Roast to an internal temperature of 145°F. 3. Line the bottom of an 8x8 baking dish with the Brown Sushi Rice. 4. Season the top of the rice layer with the Furikake and then spread the nori ribbons over rice evenly. 5. In a bowl, lightly mash the salmon. Add the cream cheese, surimi, Japanese mayonnaise, sriracha, scallion and mix gently until uniform in consistency. 6. Cover the nori ribbons with the salmon mixture and spread evenly. Add the sesame seeds evenly over this layer. Bake in oven for approximately 20 minutes at 375°F until the internal temperature reaches 145°F. 7. Remove from oven when done and allow to rest for 5 minutes. 8. Cut into 6 potions and garnish with sriracha, spicy mayonnaise and cilantro. 9. Serve with sliced cucumber and seaweed salad.

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DENIS

E TOT H Admi nistra ti Shelto n Pub ve Assistan lic Sch t ools, C T

INGREDIENTS (YIELDS: 4 SERVINGS) 1½ tbsp Coconut Oil, divided (or cooking fat of choice) 1 medium Onion, diced 1 small Butternut Squash (1½ lbs.), peeled and diced into ¼-inch cubes (about 3 cups) 2 - 3 medium Apples, cored and diced 12oz Ground Turkey or Ground Chicken ½ tsp Dried Sage

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¼ tsp Dried Thyme ¼ tsp Garlic Powder ½ tsp Fine Salt (plus more to taste) Pinch of Nutmeg Red Pepper Flakes 3 cups Kale, Baby Kale, Chard or Spinach, washed and torn (Teriyaki Sauce, Soy Sauce, optional)

BUTTERNUT SQUASH DIRECTIONS 1. Combine ground turkey, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in small bowl. Stir with large spoon or use your hands to combine. Set aside. 2. Place a large skillet over medium-high heat. Add I tsp. coconut oil and heat just until oil starts to shimmer. Add onion and butternut squash. Sauté for 7-8 minutes, stirring occasionally. 3. Add 3 Tbsp. water and diced apple. Cook an additional 5 minutes, stirring occasionally. 4. Move vegetable mixture to one side of the pan. Add remaining coconut oil and turkey mixture. Allow turkey to cook a few minutes before breaking it up with a spatula or wooden spoon. 5. Continue to cook 5-6 minutes or until turkey is cooked through and no longer pink. Drain any excess liquid from the pan, if needed, before stirring to combine vegetables and turkey. 6. Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. 7. Stir, season with additional salt and pepper (soy sauce, teriyaki sauce, optional) and serve.

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MINDFUL EATING