Healthy, Affordable & Delicious: Best Recipes for Home Cooks Recipe Packet

2021 VIRTUAL EDITION

Guest Chef: Chef Toni Sakaguchi ’84 (CIA)

This session will be filled with inspiration for preparing the healthy, nutritious and economical meals at home. Chef Toni Sakaguchi has rounded up some of the most loved, highest rated and tastiest budget-friendly recipes to tantalize your appetite. Attendees will be motivated to add these easy-to-prepare, technique-driven and flavor-forward dishes into their weekly meal planning.

#CIAHKHL

CURRIED LENTIL SOUP WITH SPINACH* Yield: 8 Portions (1-cup servings) Ingredients Amounts

Onion, small, diced 1 ea. Canola oil as needed Carrots, finely chopped 2 ea. Celery stalk, finely chopped 1 ea. Apricots, dried, diced ½ cup Garlic, minced 1 ea. Red pepper flakes 1 tsp. Salt 1 tsp Black pepper, ground ½ tsp. Coriander, ground 1 tsp. Cumin, ground 1 tsp. Turmeric, ground 1 tsp. Green lentils ¾ cup Red lentils ¾ cup Vegetable stock 6 cups Spinach 3 cups

Method 1. Sauté onion in oil until brown. 2. Add carrot, celery, apricots, garlic and spices and sauté 3-5 minutes. 3. Add lentils and vegetable stock. 4. Cook for 30 to 45 minutes until green lentils are almost soft (softer red lentils will dissolve and thicken the soup). 5. Add spinach in the last 5 minutes and serve.

Variations: Vary up your beans, veggies, fruits, and spices depending on the season or what is in your pantry. Some suggestions below: White beans, kale (2 bunches, chopped), sun-dried tomatoes, and dried herbs such as rosemary and thyme. Chickpeas, chard (1 bunch, chopped), zucchini (2 medium, chopped), raisins, and warm spices such as cinnamon and paprika.

Nutrition Information (per portion/serving, prepared with 1 tablespoon oil) Calories: 175 ⁄ Protein: 9 g ⁄ Carbohydrate: 30 g ⁄ Fiber: 7.5 g/Carbohydrate to fiber ratio: 4 Saturated fat: 0 g ⁄ Polyunsaturated fat: .5 g ⁄ Monounsaturated fat: 1 g Trans fat: 0 g ⁄ Sodium: 275 mg / Potassium: 400 mg / Added sugar: 0 g

*This recipe meets all HKHL Recipe Nutrition Goals for an entrée.

CARROT KIBBEH WITH GOLDEN RAISINS, ALMONDS, AND WINTER GREENS* Yield: 14 Portions Ingredients Amounts

Toasting Almonds Almonds, blanched, sliced ½ cup

Carrot Purée Carrots, peeled, cut in 2” chunks 2 lb. (see variation) Salt as needed Black pepper, ground as needed

Extra-virgin olive oil or butter 4 Tbsp. Onion, large, peeled, finely chopped 1 ea. Bell pepper, red, large, seeded, finely 1 ea. chopped Extra-virgin olive oil ¼ cup + 2 Tbsp. Sweet Paprika, preferably Hungarian 2 tsp. Tomato paste 1 tsp. Carrot Purée (see above) 2 cups Bulgur, fine 1 ½ cups Swiss chard leaves, washed, dried 2 bu. or spinach Golden raisins ½ cup

Method 1. For Toasting the Almonds: Place the almonds in a single layer on a baking sheet. Place in a preheated 350°F oven. Bake for 5 to 10 minutes or until the nuts are golden brown. Remove from the oven and cool. Chop and set aside. 2. For the Carrot Purée: Place carrots in a large saucepan covered with water and bring to a simmer. Simmer for at least 20 to 25 minutes until carrots are very tender. Drain and reserve 2 cups of cooking liquid. Puree the carrots with the liquid and salt and pepper to taste in a food processor. 3. Preheat oven to 375°F. 4. In a small saucepan over medium heat, bring butter to a boil and then reduce the heat to medium low. Simmer for about 10 minutes, until butter turns brown and smells like hazelnuts. 5. The butter has just clarified, the solids will have sunk to the bottom and the water have evaporated, and can burn quickly; turning from brown to black, so you must watch it carefully after 6 minutes of simmering. 6. Strain the clarified butter immediately through a fine sieve into a small bowl. Allow the butter to cool and set aside. If using 4 tablespoons of olive oil, skip this step.

7. In a large sauce pot or soup pan over medium high heat, cook the onions and peppers in ¼ cup olive oil for 8 to 10 minutes, or until the onions are translucent and the peppers are soft. Stir in the paprika and tomato paste. 8. Stir in all of the carrot purée and cook for about 5 minutes, until the carrots are hot. 9. Reduce the heat to low and stir in the bulgur. Turn off the heat, cover, and let stand for 15 minutes. The mixture should be soft like dough. 10. Season with salt and pepper to taste, and stir in about 1 tablespoon of previously made brown butter or 1 tablespoon olive oil. 11. Meanwhile, roughly chop the swiss chard to make the filling. 12. In a medium sauté pan, over medium heat, add 2 tablespoons of olive oil and stir in the chard. Add 2 tablespoons of water to the pan and season the chard with some salt and pepper to taste. 13. Stir the reserved almonds and raisins and continue to cook until the chard is tender, and all the water has evaporated from the pan, about 8 minutes. 14. Spray or lightly oil each espresso cup or ramekin. Fill each cup or ramekin with ½ cup of kibbeh (carrot-bulgur) mixture. 15. Then, using your forefinger, make a hole in the center of each cup so that you almost touch the bottom. The hole should be big enough to fit a couple of teaspoons of filling in the center. This will cause some kibbeh to rise up over the cup, which is good, since you will use this to cover the filling. 16. Seal the tops with the overlapping kibbeh. A few little holes may remain, but try to encapsulate the filling the best you can. 17. Place the cups on a heavy baking sheet and bake for 15 to 20 minutes, until they are hot. 18. Turn the kibbeh out of the cups and onto plates and serve.

Variation: instead of carrots, feel free to substitute a favorite seasonal vegetable in this dish, such as parsnips, beets, turnips, daikon, fall or summer squashes, celery and more.

Nutrition Information (per portion/serving, prepared with olive oil and 2 teaspoons salt) Calories: 235 ⁄ Protein: 5 g ⁄ Carbohydrate: 26 g ⁄ Fiber: 6.5 g/Carbohydrate to Fiber ratio: 4 Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 1.5 g ⁄ Monounsaturated fat: 9.5 g Trans fat: 0 g ⁄ Sodium: 315 mg / Potassium: 345 mg / Added sugar: 0 g

*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for an entrée.

SWEET POTATO SPANISH TORTILLA WITH ROMESCO AND GREEN OLIVES* Yield: 18 Portions Ingredients Amount

Sweet potatoes or yams, large, 12 ea. scrubbed, peeled and thinly sliced Olive oil spray as needed Red onions, medium, thinly sliced 6 ea. Garlic, thinly sliced 12 ea. Salt 1 tsp. Black pepper, ground to taste Eggs, large 15-18 ea.

Toothpicks or cocktail picks as needed Green olives, pitted 18 ea. Cherry tomatoes 3 cups Prosciutto, slices (optional) 24 ea. Romesco Sauce (recipe follows)

Method 1. Heat a large non-stick sauté pan and add ½ the sweet potato slices spraying with a little olive oil. Sauté until they turn golden brown, remove browned sweet potatoes to set aside on a sheet tray while you repeat this step with the with the other ½ of the sweet potatoes. 2. Add the onions and continue to toss until the onions brown without burning. Spray with at little more olive oil as needed. Add the garlic and continue to cook for several minutes until fragrant. Season with salt and pepper. 3. Whisk the eggs together and season with salt and pepper. In a large bowl, mix all of the sweet potatoes and the onion and garlic mixture with the whisked eggs. Pour the whole mixture into 4-5 different 8” nonstick pans, and using a heat proof rubber spatula, stir gently. Lower the heat, shaking the pans now and then to prevent sticking. 4. Cook until the eggs are set and the tortilla comes away from the sides of the pan. 5. Shake the tortilla to make sure that it is loose. Flip onto a plate then slide back in the pan to cook the other side for a few minutes 6. Allow the tortilla to sit for 5 minutes. 7. Turn out the tortilla onto a cutting board and cut into even wedges 8. Skewer an olive, cherry tomato and a slice of prosciutto if desired and stab this into the wedge of tortilla. 9. Serve warm or cold with Romesco Sauce.

Nutrition Information (per serving/portion, prepared with no prosciutto and 2 tablespoons of romesco sauce) Calories: 285 /Protein: 10 g/Carbohydrate: 29 g/Fiber: 5.5 g/Carbohydrate to fiber ratio: 5 Saturated fat: 2.5 g/Polyunsaturated fat: 2.5 g/Monounsaturated fat: 9 g

Trans fat: 0 g/ Sodium: 300 mg/Potassium: 550 mg / Added sugar: 0 g

*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for an entrée.

ROMESCO SAUCE Yield: 6 Cups Ingredients Amounts

Ancho chiles 8 ea. Extra-virgin olive oil 1 ¼ cups Baguette slice 4 ea. Almonds, roasted (see note) 2 cups Cayenne as needed Garlic, minced 12 ea. Red pepper, roasted, flesh only 4 ea. Tomato, ripe, large, roasted 4 ea. until charred and soft, peeled, seeded Spanish paprika 4 tsp. Salt 1 Tbsp. Black pepper, ground 2 tsp. Red wine vinegar ¾ - 1 cup Water as needed

Method 1. Place the chiles in hot water and soak for 20 minutes. Remove the seeds, ribs and stems from the chiles. Discard the water and reserve the flesh. 2. Heat 3 tablespoons olive oil in a sauté pan. Fry the bread until golden on both sides. Place chiles, bread, almonds, cayenne and garlic in a food processor and pulse quickly. 3. Add roasted pepper, tomato, paprika, salt, and pepper, and purée to form a thick paste. 4. Add 2 tablespoons of red wine vinegar and pulse to incorporate. 5. With the food processor running add the oil in a thin, steady stream until the mixture emulsifies. As you continue to add the remaining oil; you might need to add a little water if it gets too thick. 6. The finished sauce should be thick enough to hold its shape softly on a plate. After all the oil is added, adjust the seasoning and add enough vinegar to brighten the flavor and cut the richness.

Note: Some classic romesco recipes also call for ground roasted and skinned hazelnuts in place of some of the roasted almonds.

Nutrition Information (per 2 tablespoon serving) Calories: 145 ⁄ Protein: 2 g ⁄ Carbohydrate: 4 g ⁄ Fiber: 2 g / Carbohydrate to fiber ratio: 2 Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 2 g ⁄ Monounsaturated fat: 9.5 g Trans fat: 0 g ⁄ Sodium: 125 mg / Potassium: 100 mg / Added sugar: 0 g

FARRO AND CANNELLINI BEAN SALAD WITH ROASTED CARROTS AND PRUNES* Yield: 6 Portions Ingredients Amounts

Olive oil 3 Tbsp. Carrots, small, peeled, halved 2 ea. lengthwise, thinly sliced Celery stalks, thinly sliced on the bias 3 ea. Fennel seed, crushed ½ tsp. Salt ¼ tsp. Red pepper flakes ¼ tsp. Farro or soft-wheat berries, 2 ½ cups fully cooked (see note) Cannellini beans, drained, rinsed 12 oz. Prunes, cut in strips ¾ cup Flat-leaf parsley, coarsely chopped ½ cup

Method 1. In large sauté pan, heat oil over medium-low heat. Add carrots, celery, fennel seed, salt, and pepper flake. Cook 5 minutes, stirring frequently, until the vegetables are cooked al dente. 2. Add cooked farro, beans, and prunes. Cook, stirring gently, until heated through. 3. To serve, mound on platter; sprinkle parsley on top.

Note: Barley may also be substituted for farro.

Nutrition Information (per serving) Calories: 293 ⁄ Protein: 8.3 g ⁄ Carbohydrate: 49 g ⁄ Fiber: 10 g / Carbohydrate to fiber ratio: 4.9 Total fat: 8.2 g / Saturated fat: 1 g / Trans fat: 0 g ⁄ Sodium: 301 mg / Potassium: 263 mg / Added sugar: 0 g

*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for an entrée.

THE ORIGINAL CIA BLENDED BURGER ON A WHOLE GRAIN BUN BEEF AND MUSHROOM BLENDED BURGER WITH PT. REYES TOMA CHEESE Yield: 12 Burgers Ingredients Amounts

Burger Beef, ground 3 lb. Roasted Mushroom Base (recipe follows) 20 oz. Aleppo pepper ½ tsp. Ground black pepper ½ tsp. Kosher salt 1 tsp. Olive oil, for cooking

Harissa (see note) Dried anchos and guajillos 6 oz. Garlic cloves, small, crushed 2 ea. with ¼ tsp. salt Ground coriander seed 2 tsp. Ground caraway seed 2 tsp. Red bell pepper, roasted, stemmed 2 ea. seeded, chopped Sea salt ½ tsp.

Cilantro Mayonnaise Mayonnaise, or Greek Yogurt 1 cup Cilantro, minced ¼ cup Kosher salt ½ tsp. Lemon, zest of ½ tsp.

Serving Harissa (see above) 1 cup Cilantro Mayonnaise (see above) 1 cup Cilantro sprigs 24 ea. Pt. Reyes Toma Cheese, or Monterey Jack Cheese Whole wheat sesame buns, for serving

Method 1. For the Burger: In a large mixing bowl, combine the ground beef, Roasted Mushroom Base, peppers, and, salt; mix to combine. Form into 12 equal burgers, about 5 ounces each. Set aside chilled. 2. For the Harissa: Stem, seed, and break up the chiles. Place in a bowl and pour over boiling water. Cover and let stand 30 minutes. Drain; wrap in cheesecloth and press out excess

moisture. Grind the chiles in a food processor with the garlic, spices, red bell pepper, and salt. Add enough oil to make a thick paste. Pack the mixture into a small dry jar; cover the harissa with a thin layer of oil, close with a lid. 3. For the Cilantro Mayonnaise: In a small mixing bowl, combine the mayonnaise (or yogurt if preferred), cilantro, salt, and lemon zest; mix to incorporate and set aside. 4. To Serve: Sauté or grill the burgers until the internal temperature reaches 160°F. Remove from the heat and rest for 2 minutes. Meanwhile, prepare the whole wheat buns for the burgers. Spread the cilantro mayonnaise generously on the bottom halves, spread the harissa on the top halves, and place a cooked burger in the middle. Top with cheese, a couple cilantro sprigs, and the top of the bun; serve warm.

Note: you can also use store-bought harissa, or another favorite burger spread.

Nutrition Information (per serving of burger meat) Calories: 304 ⁄ Protein: 36 g ⁄ Carbohydrate: 3.3 g ⁄ Fiber: 0.5 g / Carbohydrate to fiber ratio: 6.6 Total fat: 15.6 g / Saturated fat: 3.9 g ⁄ Trans fat: 0 g ⁄ Sodium: 370 mg / Potassium: 797 mg / Added sugar: 0 g

Nutrition Information (per serving of 1/12th of harissa) Calories: 48 ⁄ Protein: 2 g ⁄ Carbohydrate: 9 g ⁄ Fiber: 3.5 g / Carbohydrate to fiber ratio: 2.5 Total fat: 1.3 g / Saturated fat: 0.1 g / Trans fat: 0 g ⁄ Sodium: 85 mg / Potassium: 386 mg / Added sugar: 0 g

Nutrition Information (per 1/12th of cilantro mayonnaise using mayonnaise) Calories: 76 ⁄ Protein: 0.2 g ⁄ Carbohydrate: 4.7 g ⁄ Fiber: 0 g / Carbohydrate to fiber ratio: 4.7 Total fat: 6.5 g / Saturated fat: 1 g ⁄ Trans fat: 0 g ⁄ Sodium: 187 mg / Potassium: 4 mg / Added sugar: 0 g

ROASTED MUSHROOM BASE Yield: 2 cups, 12 servings Ingredients Amounts

Extra virgin olive oil ½ cup Crimini mushrooms, diced ¼” 2 lb. Kosher salt ½ tsp. Ground black pepper ¼ tsp. Mushroom powder 1 tsp.

Method 1. Preheat the oven to 400°F. 2. In a large bowl, combine the olive oil, diced mushrooms, salt, and pepper; toss to combine. 3. Pour out onto two sheet pans lined with parchment paper; distribute the mushrooms in an even layer to ensure even roasting. Place in the preheated oven and roast for 15 minutes, stirring every 5 minutes to ensure evening browning. Remove and cool. Process briefly in a food processor until chopped fine but with some small pieces left. Add the mushroom powder and incorporate thoroughly.

Nutrition Information (per serving) Calories: 93 ⁄ Protein: 2 g ⁄ Carbohydrate: 3.2 g ⁄ Fiber: 0.5 g / Carbohydrate to fiber ratio: 6.4 Total fat: 8.5 g / Saturated fat: 1.2 g / Trans fat: 0 g ⁄ Sodium: 5 mg / Potassium: 339 mg / Added sugar: 0 g

CHICKEN TINGA VERDE TACOS* TINGA VERDE DE POLLO CON CALABACITAS TACOS Yield: 4 Portions Ingredients Amounts

Onion, sliced ½ ea. Garlic cloves, peeled, cut in half 2 ea. Chicken breast 1 ½ lb. Salt, a pinch 1 ea.

Canola oil 2 Tbsp. Zucchini, dice 2 ea. Salt as needed

Raw Tomatillo Salsa (recipe follows) 1 ea.

Serving Black Bean Purée (recipe follows) as needed Avocado, sliced 1 ea. Corn Tortillas 8 ea.

Method 1. Combine the onion, garlic in a sauce pot. Add the chicken, water to barely cover, and a pinch of salt. Cook the chicken until the juice run clear. Remove the chicken, set aside to cool and shred the meat. Strain and reserve 1 cup of broth. 2. Heat a sauté pan over medium high heat. Add the oil and zucchini, cook until the zucchini is tender crisp and slightly browned. Remove from the pan. 3. Heat the sauté pan over medium high heat. Add the salsa to the pan, bring to a simmer and reduce by 1/3 or until the sauce thickens. It should sizzle when the salsa hits the pan. 4. Add the zucchini and chicken to the sauce and heat to warm through. Add the reserved broth if needed. 5. To Serve: Warm the corn tortillas, spread each with black bean purée, top with warm chicken and zucchini mixture, and finish each taco with a slice of avocado.

Note: For a main course, serve the tinga with rice, beans, fried plantains and warm tortillas.

Variations: • Substitute parboiled and sliced red potatoes or fingerlings for zucchini. • Substitute leftover roasted chicken or poached chicken in place of cooking raw chicken. Omit step one.

Nutrition Information (per 2 tacos made with 1 teaspoon salt, avocado, black beans, and corn tortillas) Calories: 390 ⁄ Protein: 30 g ⁄ Carbohydrate: 34 g ⁄ Fiber: 8.5 g/Carbohydrate to Fiber ratio: 4

Saturated fat: 2 g ⁄ Polyunsaturated fat: 4 g ⁄ Monounsaturated fat: 10 g Trans fat: 0 g ⁄ Sodium: 400 mg /Potassium: 1,100 mg / Added sugar: 0 g

*This recipe meets all HKHL Recipe Nutrition Goals for an entrée.

RAW TOMATILLO SALSA WITH VARIATIONS SALSA VERDE CRUDA Yield: 1 Cup Ingredients Amounts

Jalapeño chiles, stems removed, 1-2 ea. sliced Tomatillos, husks removed, quartered 10 ea. Garlic clove, peeled 1 ea. White onion, small ¼ ea. Cilantro, with stems ¼ cup Salt as needed Cilantro, chopped 2 Tbsp.

Method 1. Place jalapenos, tomatillos, garlic, onion and cilantro, in a blender. Process until smooth. 2. Season with salt, and add the chopped cilantro.

Note: The salsa can be made up to six hours prior to serving. To prevent oxidation, cover the salsa with plastic wrap and press the plastic into the surface of the salsa.

Variations: • Tomatillo and Avocado Salsa: Fold in 1 each chopped avocado. • Tomatillo and Mango Salsa: Fold in 1 cup diced mango. Substitute peach, plums, or nectarines when in season. • For more texture: Fold in ¼ cup diced, rinsed white onion after blending.

Nutrition Information (per 1 cup salsa without variations) Calories: 151 ⁄ Protein: 30 g ⁄ Carbohydrate: 29 g ⁄ Fiber: 9 g / Carbohydrate to Fiber ratio: 3.2 Total fat: 3.8 g /Saturated fat: 0 g /Trans fat: 0 g ⁄ Sodium: 9 mg /Potassium: 1,106 mg / Added sugar: 0 g

BLACK BEAN PURÉE* Yield: 1 Pint, 8 servings Ingredients Amounts

Canola oil ¼ cup Onions, diced 1 cup Serrano chiles, stem removed, minced 1-2 ea. Black beans, cooked, or ½ lb. canned, rinsed and drained Water or bean cooking liquid ¼ cup Salt as needed Black pepper, ground as needed

Method 1. Heat the oil in a frying pan, add the onions and chiles, cook over medium heat until caramelized. 2. Add the beans and bring to a simmer. Cook for 10 minutes for the flavors to meld. Puree with immersion blender, or place in a food processor and process until smooth. Adjust seasoning with salt and pepper.

Nutrition Information (per serving) Calories: 163 ⁄ Protein: 6 g ⁄ Carbohydrate: 19 g ⁄ Fiber: 4.7 g/Carbohydrate to Fiber ratio: 4 Total fat: 7.2 g / Saturated fat: 0.6 g ⁄ Trans fat: 0 g ⁄ Sodium: 2mg /Potassium: 446 mg / Added sugar: 0 g

*This recipe meets 6 out of 7 HKHL Recipe Nutrition Goals for a side dish.

CHICKEN LETTUCE WRAPS WITH PEANUTS AND ASIAN PRUNE DIPPING SAUCE Yield: 8 Portions Ingredients Amounts Sesame oil 1 Tbsp. Chicken, breast, boneless, skinless, 1 lb. ½” dice Ginger, grated 1 Tbsp. Canola oil 1 Tbsp. Red bell pepper, no seeds, small dice 1 cup Zucchini, no seeds, small dice 1 cup Water chestnuts, peeled, small dice 1 cup

Dipping Sauce Prune juice 1 cup Honey 2 Tbsp. Soy sauce 1 Tbsp. Rice vinegar 1 Tbsp.

Serving Butter lettuce leaves 16 ea. Peanuts, toasted, chopped 2 Tbsp. Cilantro leaves ¼ cup Green onions, sliced 2 Tbsp. Method 1. Heat sesame oil in a medium sauté pan over medium heat. Add chicken and cook, stirring frequently for 5 minutes, or until browned and cooked through. Add ginger and cook for 1 minute more; set aside. 2. Heat canola oil in a medium sauté pan over medium heat. Add peppers and sauté for 1 minute, then add zucchini and cook until tender crisp. Add water chestnuts and sauté till warm. Add to chicken mixture. 3. For the Dipping Sauce: Combine prune juice, honey, soy sauce, and rice vinegar in a medium saucepan; cook over medium-high heat for 20 minutes or until glaze is thickened (mixture will thicken as it cools). 4. Stir about half the glaze into the chicken to coat well; cook for an additional 5 minutes. 5. To Serve: Fill lettuce leaves with chicken mixture, and sprinkle with peanuts, cilantro and green onions, as desired. Serve remaining Dipping Sauce on the side.

Nutrition Information (per serving of chicken filling with dipping sauce) Calories: 176 ⁄ Protein: 13g ⁄ Carbohydrate: 21g ⁄ Fiber: 2g/ Carbohydrate to Fiber ratio: 10.5 Total fat: 5g / Saturated fat: 0.4 g / Trans fat: 0 g ⁄ Sodium: 145 mg /Potassium: 447 mg / Added sugar: 4 g

HONEY SRIRACHA CHICKEN-ZUCCHINI NOODLES Yield: 6 Portions Ingredients Amounts

Sauce Water 1 cup Soy sauce, lite 4 Tbsp. Honey 3 Tbsp. Sriracha sauce 3 Tbsp. Lime juice 2 Tbsp.

Broccoli florets 1 lb. Canola oil 3 Tbsp. Chicken breast, cubed, or leftover 1 lb. rotisserie chicken Corn starch ¼ cup Canola oil 3 Tbsp. Garlic, minced 1 ea. Ginger, minced 1 Tbsp. Zucchini, large, spiralized 2 ea. Sesame seeds 2 Tbsp.

Method 1. For the Sauce: In a medium bowl, mix the water, soy sauce, honey, sriracha, and lime juice, set aside. 2. Toss broccoli florets in oil and roast until dark and tender in 425°F oven, about 15 minutes. 3. Toss chicken pieces in corn starch to coat, shake off excess. 4. Over medium heat, in a large saucepan, add oil, cook the chicken until they are starting to become golden brown. 5. Push them to one side of the pan then add the garlic and ginger. Toss for about a minute or until they become fragrant and golden in color. 6. Pour the prepared Sauce over the chicken and toss to coat. Continue to cook the chicken until the sauce thickens. 7. In a medium sized sauté pan, cook spiralized zucchini “noodles” until tender, about 5 minutes. 8. Add the roasted broccoli to the pan with the chicken, toss to combine and coat with the sauce. 9. Serve over the cooked “noodles” and garnish with sesame seeds.

Note: Rotisserie chicken and frozen broccoli can be substituted for fresh in this recipe. Zucchini noodles can be purchased in most supermarkets.

Nutrition Information (per portion/serving) Calories: 330 ⁄ Protein: 20 g ⁄ Carbohydrate: 24 g ⁄ Fiber: 3.5 g/Carbohydrate to Fiber ratio: 7 Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 4.5 g ⁄ Monounsaturated fat: 9.5 g

Trans fat: 0 g ⁄ Sodium: 555 mg / Potassium: 420 mg / Added sugar: 9 g

TUNISIAN SHAKSHUKA WITH POACHED EGGS AND ZHUG Yield: 3-4 Portions Ingredients Amounts

Canola oil 2 Tbsp. Cumin seeds 1 tsp. Onions, thinly sliced 2 cups Red bell peppers, thinly sliced 1 cup Yellow bell pepper, thinly sliced 1 cup Garlic cloves, thinly sliced 2 ea. Serrano chile, minced 1 ea., or as needed Coriander seeds, toasted, ground 1 tsp. Paprika 1 tsp. Bay leaf 1 ea. Thyme leaves, chopped 1 ½ tsp. Tomatoes, canned, chopped 16 oz. Salt as needed Black pepper, ground as needed Vegetable stock ½ - 1 cup Eggs 3-4 ea. Green onions, finely minced ¼ cup Parsley, finely chopped 1 ½ Tbsp. Cilantro, finely chopped 1 ½ Tbsp.

Optional Garnishes Yogurt 2 oz. Preserved lemons, fine julienne 1 Tbsp. Feta cheese crumbled 1 Tbsp. Zhug (recipe follows) as needed

Method 1. Add the oil to the skillet add the cumin seeds and toast in the oil for a minute until aromatic. Add the onion and peppers, and sauté until they begin to change color. Add the garlic, chile, and ground spices, and cook until aromatic. Add the bay leaf and thyme; cook for 3 minutes over medium heat. 2. Add the tomatoes and their juice; cook over medium heat, stirring occasionally, until the sauce is thick like a paste. Season with salt and pepper. 3. Add the stock to thin out to tomato sauce consistency. 4. To Serve: Bring the sauce to a simmer, carefully break the eggs into the sauce and season with salt. Poach the eggs in the sauce until they are cooked to desired doneness. Cover the pan to assist with the cooking, if needed. 5. Place in bowls to serve. Garnish with green onions, parsley, and cilantro. 6. Serve with optional yogurt, preserved lemons, feta cheese, and Zhug on the side.

Note: For a vegan version, add chickpeas or cooked beans when the stock is added, and omit the eggs. Other vegetables can be added to Shakshuka, such as chard, collards, spinach, eggplant, romano beans, or whatever you can find at your local markets. Beans are also a great addition such as chickpeas, white beans, cannellini beans, or lentils.

Nutrition Information (per 1 of 4 total servings, using 4 eggs, no additional salt, and no toppings) Calories: 202 ⁄ Protein: 8.4 g ⁄ Carbohydrate: 16 g ⁄ Fiber: 3 g/ Carbohydrate to Fiber ratio: 5.33 Total fat: 12 / Saturated fat: 2 g ⁄ Trans fat: 0 g ⁄ Sodium: 69 mg /Potassium: 319 mg / Added sugar: 0 g

ZHUG Yield: 1 Cup, 16 (1 Tbsp) servings Ingredients Amounts

Coriander seeds 1 tsp. Cumin seeds ½ tsp. Black peppercorns, whole 1 tsp. Green cardamom pods, seeds only, 3 ea. toasted (optional) Garlic cloves, chopped 2 ea. Serrano or thai bird chilies, 2- 4 ea. chopped Salt 1 tsp. + additional as needed Cilantro leaves and fine stems, packed 1 cup roughly chopped Parsley leaves and fine stems, packed 1 cup roughly chopped Extra-virgin olive oil ½ cup Lemon juice 4 tsp. + additional as needed

Method 1. Toast the seeds separately in a dry sauté pan. 2. Combine coriander seed, cumin, black pepper, and cardamom seeds (if using) in a mortar and pestle and grind into a powder using a firm, circular motion. 3. Add garlic, chilies, and salt and pound into a rough paste. 4. Add cilantro and parsley a little at a time, pound into a rough paste. 5. Once a coarse paste is achieved, slowly drizzle in olive oil while pounding to form an emulsion. Season to taste with more salt. 6. Zhug can be served immediately or stored in an airtight container in the refrigerator for several weeks.

Note: To make in a food processor, place all ingredients in a food processor and pulse to a coarse puree.

Nutrition Information (per 1 tbsp) Calories: 116 ⁄ Protein: 2 g ⁄ Carbohydrate: 13.5 g ⁄ Fiber: 5.6 g/ Carbohydrate to Fiber ratio: 2.4 Total fat: 7.7g / Saturated fat: 1 g ⁄ Trans fat: 0 g ⁄ Sodium: 154 mg /Potassium: 248 mg / Added sugar: 0 g

CHICKPEA FALAFEL WITH CACIK * Yield: 14 Portions Ingredients Amounts

Chickpeas, dried 4 cups Onion, roughly chopped 4 cups Parsley, chopped 1 ½ cup Cilantro, chopped 1 ½ cup. Salt 4 tsp. Red chili flakes 4 tsp. Garlic 16 ea. Cumin, ground 4 tsp. Baking powder 4 tsp. Flour or fine bulgur 1-1 ½ cup Canola oil, for frying as needed

Garnish Tomatoes, diced 4 ea. Onions, diced 4 ea. Green bell peppers, diced 2 ea. Lettuce head, shredded 2 ea.

Method 1. Place the chickpeas in a large bowl and add enough cold water to cover them by at least 2 inches; soak overnight and then drain. 2. Place the drained, uncooked chickpeas and the onions in the bowl of a food processor. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not puréed—it should look mealy. 3. Sprinkle in the baking powder and ½ cup of the flour or bulgur, and pulse. Add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Refrigerate, covered, for at least an hour or overnight. 4. Form the chickpea mixture into balls about the size of walnuts, using water to wet hands so the balls don’t stick. 5. Heat 3 inches of oil to 375°F in a deep pot or wok and fry 1 ball to test. If it falls apart, mix a little flour into the falafel batter. Fry the balls until golden brown; drain on paper towels. 6. Garnish with tomato, onion, lettuce and peppers.

Nutrition Information (per serving using 1.5 cups of flour) Calories: 281 ⁄ Protein: 13 g ⁄ Carbohydrate: 50.5 g ⁄ Fiber: 11.4 g/ Carbohydrate to Fiber ratio: 4.4 Total fat: 3.8g / Saturated fat: 0.4 g ⁄ Trans fat: 0 g ⁄ Sodium: 1347 mg /Potassium: 776 mg / Added sugar: 0 g

*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for an entree

CACIK* Yield: 6 Portions Ingredients Amounts

Salt as needed Spinach, stemmed 12 oz. Garlic, finely chopped 1 tsp. Lemon juice 1 Tbsp. Greek yogurt, plain, whole milk 2 cups or low/reduced fat Black pepper, ground as needed Green onions, mostly ¼ cup white parts, finely chopped Persian cucumber, split in half, 1 ea. seeded, small diced or 1/3 of an English cucumber Dried mint or spearmint 1 ½ tsp. Parsley, roughly chopped 2 Tbsp. Mint or spearmint, finely chopped 1 Tbsp. Dill, chopped 1 Tbsp. Extra-virgin olive oil ¼ cup Red chili flakes or Maras peppers 1 tsp. (if using red chili flakes, add to taste)

Method 1. Bring a pot of water to a boil over high heat. Add 1 tablespoon salt and the spinach and cook until the spinach is softened, about 2 minutes. Drain immediately and run cold water over it until cool enough to handle. 2. Squeeze the water out by picking up small handfuls and squeezing as hard as you can between the palms of your hands. You should end up with 1/3 to ½ cup. Finely chop the spinach. 3. In a small mixing bowl, stir the garlic and the lemon juice until combined. Sprinkle with a pinch of salt and let stand for about 5 minutes to lightly pickle the garlic. 4. Stir in the yogurt and season with 1 ¼ teaspoon salt and pepper to taste. 5. Add the spinach, green onions, cucumbers, dried mint, parsley, fresh mint, dill, and 2 tablespoons olive oil and stir until everything is coated with the thick yogurt. 6. Toss the thinly sliced romaine with 1 tablespoon of the olive oil and season with salt to taste. 7. Serve the cacik in a bowl and make a well in the center of it using the back of a spoon. Pour the remaining 1 tablespoon olive oil into the well and sprinkle the Maras peppers. 8. Top with the romaine and serve at room temperature or cold with pita bread, potato chips, za’atar bread or grilled meats. Store covered in the refrigerator up to 3 days.

Notes: Persian cucumbers are four to six inches in length, sweet, seedless cucumbers with a thin and delicate skin. Known as burp-less cucumbers.

Maras Peppers: In southeastern Turkey, not far from the border with Syria and around the city of Kahramanmaras, is the Maras region, where these sweet oily peppers thrive and are usually what is imported and labeled as Aleppo pepper. Bright red, brightly flavored and oily, with a bittersweet, slow mild heat, these peppers broaden all the other flavors in a dish. Available online at formaggiokitchen.com

Nutrition Information (per portion/serving, prepared with 0.5 teaspoons salt and reduced fat Greek yogurt) Calories: 180 ⁄ Protein: 8 g ⁄ Carbohydrate: 11 g ⁄ Fiber: 3 g/Carbohydrate to Fiber ratio: 3.5 Saturated fat: 2.5 g ⁄ Polyunsaturated fat: 1 g ⁄ Monounsaturated fat: 7 g Trans fat: 0 g ⁄ Sodium: 160 mg / Potassium: 60 mg / Added sugar: 0 g

*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for a side dish.

TAGINE OF SALMON WITH PRESERVED LEMONS AND CAPERS* Yield: 8 Portions Ingredients Amounts

Saffron Water Saffron, a pinch 1 ea. Water ¾ cup

Chermoula Parsley, coarsely chopped 1 cup Cilantro, coarsely chopped ½ cup Garlic, finely chopped 2 Tbsp. Extra-virgin olive oil ½ cup Salt as needed Black pepper, ground 1 ½ tsp. Lemon, juice of 2 ea. Paprika 1 ½ Tbsp. Cayenne ⅛ tsp. Cumin seed, freshly ground 1 tsp.

Salmon filet, 5 oz. 8 ea.

Vegetable Bed Onion, thinly sliced 12 oz. Fennel, thinly sliced 8 oz. Celery ribs, thinly sliced 4 ea. Plum tomatoes, split, seeded, 2 lb. large chopped Garlic, finely chopped 2 Tbsp. Capers 1/3 cup Preserved lemons, rinsed, slivered 2 ea. Salt as needed Black pepper, ground as needed

Extra-virgin olive oil 1/3 cup

Whole wheat couscous, cooked 4 cups

Method 1. For the Saffron Water: Heat a small saucepot over low. Add the saffron and lightly toast. Add the water and let infuse for 1 hour or longer. 2. For the Chermoula: Combine all ingredients.

3. Season the salmon with salt and pepper. Rub the chermoula on all sides of the salmon. Set aside to marinate for 1 to 2 hours. 4. For the Vegetable Bed: Combine the vegetables; toss, season, and toss again. 5. Place the Vegetable Bed in the bottom of tagine or oven-proof casserole. Drizzle with olive oil and saffron infused water. 6. Place the marinated fish on top of Vegetable Bed. Drizzle with any marinade left in the pan. 7. Cover and bake at 425°F, until fish is cooked (about 15 minutes). Allow to cool for 5 minutes. Serve with the vegetables and resulting broth, over a bed of cooked whole wheat couscous.

Nutrition Information (per serving: 1 filet on bed of vegetables with ½ cup couscous) Calories: 673 ⁄ Protein: 37 g ⁄ Carbohydrate: 83 g ⁄ Fiber: 12 g/ Carbohydrate to Fiber ratio: 7 Total fat: 26.4 g / Saturated fat: 2 g ⁄ Trans fat: 0 g ⁄ Sodium: 269 mg /Potassium: 324 mg / Added sugar: 5 g

*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for an entrée.

LEMON SCENTED GREEK YOGURT PANNA COTTA WITH RASPBERRY CRUMBLE Yield: 40 (4-ounce) Portions Ingredients Amounts

Panna Cotta Gelatin 28 g Milk 908 g Heavy cream 454 g Sugar 454 g Greek yogurt, plain 1440 g Honey 200 g Lemon, zest of 4 ea.

Raspberries, crumbled 4 cup Sugar 4 Tbsp. Raspberries, whole 2 cups Candied lemon zest, julienned as needed Micro mint as needed

Method 1. For the Panna Cotta: Add gelatin to the milk and allow to bloom. Combine cream, sugar, yogurt, honey, and lemon zest, and heat to a simmer and allow to steep 5 minutes. 2. Add milk and gelatin mixture to cream, heat until gelatin dissolves. Strain mixture. 3. Pour mixture into molds and refrigerate overnight. 4. Five to ten minutes prior to serving, place the raspberry crumbles in a bowl and sprinkle with sugar. Gently mix. Place a layer of raspberry crumbles on top of the panna cotta. 5. Garnish with whole raspberries, candied lemon zest and micro mint.

Nutrition Information (per serving) Calories: 182 ⁄ Protein: 4 g ⁄ Carbohydrate: 26 g ⁄ Fiber: 1.3 g/ Carbohydrate to Fiber ratio: 20 Total fat: 7.7 g / Saturated fat: 5 g ⁄ Trans fat: 0 g ⁄ Sodium: 25 mg /Potassium: 53 mg / Added sugar: 24 g