BP’s community cookbook

3 Breakfast

5 Appetizer

8 Main dish

27 Salad

32 Snack

35 Dessert Healthful recipes

Welcome to the first edition of BP’s community cookbook!

At BP, proper nutrition is an important part of the wellness program. When you eat a diet that provides proper nutrition, you reduce the risk of health problems linked to food.

Inside this cookbook, you’ll find a variety of recipes collected from BP employees from around the country. Now everyone at BP can have access to healthful recipes from the BP community which are: • Low-fat, • Low-calorie, • Low-sodium, and • Incorporate fruits and vegetables.

Thank you to everyone who submitted recipes and created a delicious start to our first BP community cookbook.

BP’s community cookbook 2 breakfast

4 Steve’s Healthy French Toast

4 Morning Glory Muffins

4 Blueberry Oat Bran Mini-Muffins

BP’s community cookbook 3 Steve’s Healthy Morning Glory Blueberry Oat Bran French Toast Muffins Mini-Muffins Steve, Houston, TX Karen, Houston, TX Alison, Baton Rouge, LA

INGREDIENTS: INGREDIENTS: INGREDIENTS: 1 1/2 cups Egg Beaters (or egg whites) 1 cup all-purpose flour 3/4 cup oat bran 2 – 3 drops vanilla 1 cup whole-wheat flour 3/4 cup whole-wheat flour 2 tablespoons cinnamon 3/4 cup sugar 1/2 cup brown sugar 2 slices whole-wheat bread 2 teaspoons baking soda 1 teaspoon baking powder 1/4 cup DaVinci Gourmet no-sugar, 2 teaspoons ground cinnamon 1/2 teaspoon baking soda no-calorie pancake syrup 3/4 cup egg substitute 1 egg Optional: 10 frozen blueberries 1/2 cup vegetable oil (I use canola oil) 1/2 cup yogurt

COOKING INSTRUCTIONS: 1/2 cup unsweetened applesauce 2 tablespoons oil

ONE: Mix the Egg Beaters, vanilla, 2 teaspoons vanilla extract 1 banana, mashed and cinnamon in a bowl. 2 cups chopped apples (unpeeled) 1 teaspoon vanilla TWO: Cut the whole-wheat bread slices 1/2 cup raisins 1 cup blueberries in half. 3/4 cup grated carrots 1/2 cup walnuts, chopped THREE: Pour the syrup and blueberries 2 tablespoons chopped pecans into a microwavable cup. COOKING INSTRUCTIONS:

FOUR: Spray a frying pan with non-stick COOKING INSTRUCTIONS: ONE: Whisk dry ingredients in bowl. Mix wet ingredients in a separate oil and place over a low heat. ONE: Preheat oven to 350° and line bowl. Blend the 2 mixtures and fold FIVE: Dip the bread halves into the mixed a muffin pan with paper or foil liners. in blueberries and walnuts. Egg Beaters and place in the frying pan. TWO: In a large bowl, combine the Spray a 24 mini-muffin tin with Cook for a couple of minutes, flip, and flours, sugar, baking soda, and cinnamon. TWO: Pam cooking spray. cook the other side until done. Whisk to blend evenly. THREE: Fill each muffin tin 2/3 full. SIX: After the French toast is cooked THREE: In a separate bowl, add the egg Bake at 400° for 10 minutes. and placed on a plate, put the cup substitute, oil, applesauce and vanilla. of syrup into the microwave and heat Stir in the apples, raisins and carrots. These mini-muffins freeze well. for about 1 minute. Respray the frying Add to the flour mixture and blend just Lots of fiber and lots of fruit! pan with non-stick oil and pour the until moistened but still slightly lumpy. remaining Egg Beaters into the pan. Cook until done. FOUR: Spoon the batter into muffin cups, filling each cup about 2/3 full. SEVEN: Place the eggs on the plate. Pour the heated syrup over the FIVE: Sprinkle with chopped pecans French toast. and bake until springy to the touch, about 35 minutes.

SIX: Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely.

BP’s community cookbook 4 appetizer

6 Great Gazpacho

6 Zucchini Parmesan Crisps

6 Crudités Platter

7 Almond Cranberry Quinoa

7 Healthy Crab Dip

BP’s community cookbook 5 BP’s community cookbook # Great Gazpacho Zucchini Parmesan Crudités Platter Scott, Huntington Beach, CA Crisps Jerri, Toledo Refinery INGREDIENTS: Jerri, Toledo Refinery INGREDIENTS:

2 celery stocks, including leaves, INGREDIENTS: Kosher salt, as needed coarsely chopped Cooking spray 1/4 pound green or wax beans, 3 spring onions, coarsely chopped trimmed 2 medium zucchini 1 large cucumber, seeded and (about 1 pound total) 1 – 2 stalks broccoli, or 1/2 head sliced into chunks cauliflower, cut into florets 1 tablespoon olive oil 1 teaspoon minced garlic 1/2 pound asparagus, stalks peeled, 1/4 cup freshly grated Parmesan woody ends trimmed 2 teaspoons crushed red pepper (3/4 ounce) seeds (or to taste) or several 1/2 pound fresh sugar snap peas shakes of tobasco sauce (optional) 1/4 cup plain dry bread crumbs 1 bell pepper, stemmed, seeded, 1 tablespoon wine vinegar 1/8 teaspoon salt and cut into strips (white preferred, but red will do) Freshly ground black pepper 1 yellow bell pepper, stemmed, 1 teaspoon olive oil seeded, and cut into strips COOKING INSTRUCTIONS: (may be omitted) 1 bunch radishes (about 10, ONE: Preheat the oven to 450°. Coat a 1 10.5-ounce can beef broth with greens attached), washed baking sheet with cooking spray. 1 14.5-ounce can diced tomatoes 4 medium carrots, cut into TWO: Slice the zucchini into 1/4-inch 4-inch-long sticks 1 cup water thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, 1 – 2 small zucchini or summer COOKING INSTRUCTIONS: combine the Parmesan, bread crumbs, squash, cut into spears ONE: Put beef broth into a blender salt, and a few turns of pepper. Dip each 1 medium cucumber, peeled if and add celery, spring onions, garlic, round in the Parmesan mixture, coating waxed, cut into spears red pepper seeds, wine vinegar, it evenly on both sides, pressing the 1 cup cherry or grape tomatoes water and olive oil. coating on to stick, and place in a single layer on the prepared baking sheet. Dip (recipes follow) TWO: Push the pulse button briefly a few times. THREE: Bake the zucchini rounds until COOKING DIRECTIONS: browned and crisp, 25 – 30 minutes. THREE: Leave the veggies chunky. Remove with spatula. ONE: Bring a large pot of water FOUR: Add the diced tomatoes and to a boil and salt generously. FOUR: Serve immediately. cut up cucumbers. TWO: Fill a large bowl with ice water FIVE: Push the pulse button again and salt it generously as well. briefly. Do not overdo. THREE: Drop the beans into the SIX: Put in the refrigerator. Best when boiling water and cook, uncovered, allowed to rest overnight. until crisp-tender, about 2 minutes. Scoop them out of the water and SEVEN: Salt and pepper can be added immediately plunge the beans into to taste, but I find this recipe does not the ice water to stop their cooking require any. and set the color. Cool, remove them from the ice bath, and pat dry.

BP’s community cookbook 6 FOUR: Repeat with the broccoli, cauliflower, and asparagus, cooking Almond Cranberry Healthy Crab Dip each until crisp-tender. If using sugar Quinoa Maribeth, Chicago, Illinois snaps or fennel, they may be served INGREDIENTS: raw or cooked depending on their Elyse, Houston, TX flavor or your preference. INGREDIENTS: Cooking spray FIVE: Attractively arrange all the 1 cup quinoa 6 ounces low-fat cream cheese, vegetables on a large serving platter softened to room temperature 1/2 cup slivered blanched almonds and serve with the dip of your choice. 1/2 cup of low-fat, unflavored 1 teaspoon vegetable oil Greek yogurt ROASTED RED PEPPER AND 1 1/2 cups boiling water 2 tablespoons green onion/chives, SUN-DRIED TOMATO DIP: 1 vegan vegetable bouillon cube chopped small 1/2 cup roasted red peppers 1/2 pound of crabmeat or 1 can (about 4 ounces) 1/2 teaspoon salt of crabmeat packed in water 6 sun-dried tomatoes, packed in 1 cinnamon stick 3/4 teaspoon of hot sauce oil, drained 1 bay leaf (Louisiana Red) 1/4 cup drained or Greek-style yogurt 1/2 cup dried cranberries 1 dash of sea salt (method follows) COOKING INSTRUCTIONS: 1 tablespoon extra-virgin olive oil OPTIONAL INGREDIENTS: ONE: Soak the quinoa 15 minutes 1/2 teaspoon honey 1/2 cup of water chestnuts in cold water. 1/2 teaspoon kosher salt 1 tablespoon pine nuts TWO: Stir the quinoa with your hand, 1/4 teaspoon minced thyme, optional pour off most of the water, and drain COOKING INSTRUCTIONS: 1/8 – 1/4 teaspoon finely grated through a fine mesh strainer. Thoroughly mix all ingredients orange zest ONE: THREE: Shake dry in the strainer, then set together. Freshly ground black pepper the strainer over a bowl or pitcher. TWO: Spoon dip into a lightly sprayed ONE: Combine all the ingredients in FOUR: Heat a wide-bottomed pan on baking dish. a blender, and process until smooth. medium heat and add the oil. Serve immediately or refrigerate THREE: Bake at 325° for approximately FIVE: Stir and toast the sliced almonds until ready to serve. 20 minutes or until the top is golden until golden, then remove from pan. brown. Note: To make drained yogurt: Place SIX: Add the quinoa. Stir and toast until Serve with multigrain tortilla chips 1/2 cup of plain whole or low-fat milk dry and turning color. or pita bites. yogurt in a coffee filter set in a sieve or colander in the sink or over a bowl. SEVEN: Add boiling water, veggie cube, Set aside for 1 – 2 hours until thickened. salt, bay leaf, cinnamon stick, and Discard the water whey and use dried cranberries. the yogurt as desired. EIGHT: Bring back to boil, cover, turn the heat to simmer, cook for 10 minutes or until all the water is absorbed.

NINE: Remove from heat and allow to sit 5 minutes with the lid on.

TEN: Fluff gently with a fork and serve.

Special notes: To replace bouillon cube and water, use 1 1/2 cup low-sodium vegetable broth. BP’s community cookbook 7

main dish

9 Beach Burgers 14 Linguine with Bay Scallops 21 Chicken Wrap and Fennel 9 A Healthier Burger 21 Port Stew and Rice 15 Cauliflower and Broccoli Pasta 9 Turkey Burgers 21 Kabab Koobideh Medley with Mustard Sauce 9 Turkey Bolognese 22 Southwestern Grilled 15 Fettuccine with Avocado Pork Tenderloin 10 Turkey Black Bean 15 Smarter Fettuccine Alfredo Pumpkin Chili 22 Ghorme Sabzi 16 Balsamic Chicken with 10 Black Bean Soup with 22 “Healthier” Eggplant Parmesan Baby Spinach Turkey Sausage 23 Eggplant Parmesan Light 16 Frank’s Mediterranean Wrap 10 Taco Soup 23 Spinach and Cottage 16 Chicken/Veggie Pasta 10 Seafood Stew with Winter Cheese Pie Squash, Tomatoes and Saffron 17 Buffalo Chicken Chili 24 Jamaican Black Bean Coconut 11 Rising-Sun Gingered Salmon 17 Chicken à la Reynolds Wrap Cornbread Casserole

11 Lemon Broiled Salmon 18 Chinese Chicken Salad 24 Grilled Zucchini Pizza

12 Grilled Alaskan Salmon with 18 Penne Pasta and Chicken 24 Sweet Potato Quesadillas Peach Salsa Casserole with Roasted Red 24 Creamy Corn Succotash Pepper Puree 12 Coconut Snapper 25 Tuscan Vegetable Soup 19 Personalized Tortilla Soup 12 Crab-Stuffed Red Snapper 25 Pasta e Fagioli 19 Sopa Ranchera 13 Todd’s Quick and Tasty (Bean and Pasta Soup) Fish Tacos 20 Chicken Vegetable Soup 26 Theresa’s Double-Tomato Soup 13 Fresh Spring Rolls 20 Crunchy Chicken Slenders 26 Tomato Basil Soup 14 Curried Shrimp with Sugar 20 Chipotle-Glazed Roast Chicken Snap Peas with Sweet Potatoes

BP’s community cookbook 8 BP’s community cookbook # COOKING INSTRUCTIONS: THREE: Heat a non-stick skillet coated Beach Burgers with non-stick spray and grill patties 3 – 4 ONE: Fire up the grill. Sauté the spinach Troy, Castrol Industrial minutes on each side. Serve immediately. in olive oil until it wilts. New Hampshire TO SERVE: Place warm burger on a toasted TWO: In a large bowl, mix the turkey or whole-wheat bun with a slice of tomato, beef, spinach, lemon zest, garlic, salt, My family’s number one romaine lettuce, and Dijon mustard. Grilled and pepper. request: “Beach Burgers!” or raw red onion slices may be added. THREE: You can make healthier quarter INGREDIENTS: pound burgers using a half-cup measuring cup to get an equal amount per burger 2 pounds lean ground turkey Turkey Bolognese and flattening them on waxed paper. 1/4 cup chopped yellow onions Jerri, Toledo Refinery FOUR: Grill the burgers until done. 1/4 cup chopped green peppers Serve them on whole-grain buns. INGREDIENTS: (optional red and yellow peppers) 1/4 cup extra-virgin olive oil 1/8 cup chopped jalapeño pepper Turkey Burgers 1 onion, chopped 1/4 cup seasoned bread crumbs Charles Russell, Retired 4 garlic cloves, minced 2 egg whites Newport News, VA 1 carrot, peeled and finely chopped 1 teaspoon minced garlic 1 celery stalk, finely chopped Dash of pepper INGREDIENTS: 1 pound shredded cooked turkey 1 pound ground turkey breast (preferably dark meat) COOKING INSTRUCTIONS: (or low-fat ground turkey) 3 cups marinara sauce ONE: Combine all ingredients and 1 extra-large egg white form into 8 patties. 1/4 cup chopped fresh basil leaves 1/2 small onion, chopped TWO: Cook on charcoal or gas grill Salt and freshly ground black pepper 1/2 green pepper, seeded and chopped on medium-high heat (450˚) for about 1 pound spaghetti 4 minutes each side. 1 carrot, grated Freshly grated Parmesan THREE: Serve with whole-wheat rolls, 1/2 cup sodium-reduced vegetable juice (I use V-8 juice) OR 1/2 cup lettuce, tomato, and your favorite COOKING INSTRUCTIONS: condiments for a great-tasting, defatted sodium-reduced chicken ONE: Heat the oil in a heavy, large frying low-fat meal. broth, with 1 teaspoon fresh lemon juice pan over medium heat. Add the onion and garlic and sauté until translucent, about 1/2 cup dry bread crumbs A Healthier Burger 5 minutes. Add the carrot and celery and 1 tablespoon Worcestershire sauce sauté until the vegetables are tender, Michael, Carson Refinery 1/4 teaspoon dried thyme, crushed about 5 minutes. Add the turkey and sauté 1 minute. Add the marinara sauce. INGREDIENTS: Freshly ground pepper TWO: Decrease the heat to medium-low 1 1/2 pounds ground turkey or beef Whole-wheat buns, toasted and simmer gently for 15 minutes to allow (or a mixture of both) COOKING INSTRUCTIONS: the flavors to blend, stirring often. Stir in 10 ounces baby spinach leaves the basil. Season the sauce, to taste, with ONE: Combine all the burger ingredients Zest of one lemon salt and pepper. (The sauce can be made in a mixing bowl, stirring with a fork. 1 week ahead. Cool the sauce completely, 3 garlic cloves, minced Do not overmix. then transfer it to a container and freeze

1/2 teaspoon salt TWO: Shape into about 5 round patties. for future use. Bring the sauce to a simmer before using.) 1/4 teaspoon freshly ground black pepper Whole-grain buns BP’s community cookbook 9 THREE: Meanwhile, cook the spaghetti in a large pot of boiling salted water until Black Bean Soup Taco Soup just tender but still firm to bite, stirring with Turkey Sausage Diana, Houston, TX often, about 8 minutes. Drain, reserving 1 cup of the cooking liquid. Add the Lynne, Houston, TX INGREDIENTS: pasta to the sauce and toss to coat, INGREDIENTS: 1 pound ground turkey adding enough reserved cooking liquid 1 medium onion to moisten as needed. Serve with 1 pound turkey kielbasa ­– casings the Parmesan. removed 1 16-ounce can pinto beans 1 large leek ­– rinsed and chopped 1 16-ounce can creamed style corn Turkey Black Bean 1 bunch green onions ­– chopped 1 16-ounce can regular corn Pumpkin Chili 2 cups chopped carrots 1 package of taco seasoning 4 large celery stalks ­– chopped 1 package dry ranch dressing mix Ken and Julie, Austin, TX 2 bunches chopped cilantro 1 16-ounce can stewed tomatoes INGREDIENTS: 75 ounces canned black beans ­– 1 16-ounce can Mexican stewed 1 cup chopped onions undrained tomatoes 1 cup chopped yellow bell pepper 16 ounces diced tomatoes ­– COOKING INSTRUCTIONS: (or red or green) undrained ONE: Cook turkey meat and onion 3 garlic cloves, minced 2 cans chicken broth together. Add rest of ingredients. 2 tablespoons oil 2 teaspoons Tony Chachere’s Simmer for 30 minutes. cajun seasoning 1 tablespoon oregano 2 teaspoons southwestern 3 tablespoons cumin chipotle seasoning Seafood Stew 3 tablespoons chili powder 2 teaspoons salt with Winter 2 15-ounce cans black beans, 2 teaspoons black pepper rinsed and drained Squash, Tomatoes 4 cloves garlic ­– minced 1 pound extra-lean ground turkey and Saffron 2 tablespoons dry sherry 1 16-ounce can packed pumpkin Randall, Chicago, IL 2 teaspoons oregano 1 14.5-ounce can diced tomatoes Makes: 6 servings 1 tablespoon ground cumin 3 cups chicken broth 1/4 cup lime juice INGREDIENTS: COOKING INSTRUCTIONS: 4 cups water 2 cups 1/2-inch pieces peeled, ONE: Brown the turkey with the onions, seeded butternut squash garlic and oil. COOKING INSTRUCTIONS: (from about 1 1/4 pounds)

TWO: Add in everything else, bring to a ONE: Brown sausage in a large pot. Add 2 tablespoons extra-virgin olive oil chopped vegetables and cook, stirring boil, then simmer until you are ready to 3/4 cup chopped onion eat it. frequently, until wilted. Grind the two bunches of cilantro in a food processor 3/4 cup chopped fennel bulb THREE: Add extra cumin and chili powder and add to the pot. If desired, grind half 2 garlic cloves, minced to taste. of the black beans in a food processor. 2 tablespoons tomato paste Add to the pot along with the remaining ingredients. 2 teaspoons chopped fresh thyme

TWO: Bring to a boil. Stir and reduce heat 1 bay leaf to simmer. Simmer for at least 2 hours over low heat, stirring occasionally. BP’s community cookbook 10 3 cups bottled clam juice Rising-Sun Gingered Lemon Broiled 1 14-1/2-ounce can diced tomatoes in juice Salmon Salmon 1 cup dry white wine Michelle, Wayne, NJ Darrell, Houston, TX 1/2 cup dry sherry INGREDIENTS: INGREDIENTS: 1/2 cup water 1/4 cup of soy sauce 1 pound of fresh salmon 1/4 teaspoon saffron threads, crushed (Atlantic, King or Sockeye) cut 1/4 cup plus 1 tablespoon lime juice 24 small clams, scrubbed into 3 equal-size portions with 4 tablespoons brown sugar skin on 1 1/2 pounds sea bass fillets, cut into 1/4 cup freshly grated ginger 1-inch pieces Juice of 1 fresh lemon 3 tablespoons rice wine vinegar Fennel fronds (optional) 1/3 cup of olive oil (or white vinegar) 1 teaspoon of dill (fresh or bottled) COOKING INSTRUCTIONS: 1 1/2 pounds of salmon steaks, cut into 1 teaspoon of salt (or to taste) individual portions (about 1 inch thick) ONE: Steam squash until almost tender, 1 teaspoon of black pepper about 10 minutes. Cool. Cover and chill. 5 scallions, thinly sliced (or to taste) (Can be prepared one day ahead.) COOKING INSTRUCTIONS: 1 teaspoon of paprika (or to taste) TWO: Heat olive oil in heavy, large pot ONE: In a large stainless-steel skillet, mix over medium heat. Add chopped onion, COOKING INSTRUCTIONS: chopped fennel and minced garlic and the soy sauce, lime juice, brown sugar, sauté until translucent, about 3 minutes. grated ginger and vinegar. ONE: Wash and dry salmon pieces thoroughly and place in a nonreactive Add tomato paste, chopped fresh thyme TWO: Heat the sauce over medium-high dish (stainless steel, glass, ceramic and bay leaf and stir 1 minute. Add clam heat. When the sauce is hot, add the or covered with Teflon). Pour lemon juice juice, tomatoes with juices, white wine, salmon, skin side down, and cover with a over salmon and coat thoroughly. Cover sherry and 1/2 cup water and bring to lid. Let the salmon cook for approximately dish tightly with a lid or clear plastic food boil. Reduce heat to medium, cover and 4 minutes, then carefully flip each wrap. Place in refrigerator for 2 hours simmer 20 minutes to blend flavors. portion and gently scrape off and discard (can be left up to 24 hours). Discard bay leaf. the skin. Cover fish again and cook an additional 4 minutes. Flip the fish once THREE: Add clams and saffron to pot; TWO: Drain lemon juice from dish and more, cover and cook until done, about cover and cook until clams open, about season both sides of salmon with salt, 3 more minutes. 4 minutes (discard any clams that do not black pepper and paprika. Pour olive open). Add sea bass and steamed squash THREE: When done, transfer fish oil over salmon and coat both sides to stew. to individual serving plates, drizzle thoroughly, being careful not to remove too much of the seasoning from FOUR: Cover and simmer until squash is generously with the ginger sauce, and the fish. tender and fish is just opaque in center, garnish with sliced scallions. about 5 minutes. Season stew to taste Suggestion: Salmon can be served THREE: Preheat broiler pan under broiler with salt and pepper. over a bed of whole-grain pasta and for 2 – 3 minutes, then place salmon edamame beans. skin side down on the broiler pan. FIVE: Ladle stew into bowls. Garnish with Broil for 9 – 11 minutes (ovens vary) fennel fronds, if desired, and serve. for thoroughly cooked salmon (2 – 3 minutes less for translucent center). Do not turn salmon over.

BP’s community cookbook 11 FOUR: Carefully remove broiler pan THREE: Drizzle prepared salmon fillets FOUR: Stir in coconut milk, bay leaves, from oven with oven mitts and place with agave nectar and sprinkle with red chicken bouillon cubes and bring to on a cutting board. Sprinkle fresh dill pepper and salt. Place on grill and cook a boil, then simmer for 10 minutes. over salmon. skin side down until flakes easily with Stir occasionally. a fork. FIVE: Serve on top of a salad or as an FIVE: Add sliced tomatoes and fish entrée with bowl of soup such as lobster FOUR: Serve each fillet with about 1/8 cup (skin side up). Gently push fish into the bisque or clam chowder. of salsa. sauce. Simmer for 5 – 10 minutes until fish is fully cooked. Note: For a quicker meal, the coating Suggestion: Goes well with brown rice with lemon juice step can be skipped. and a fresh green salad. SIX: Transfer fish to a warm serving tray Any leftover salmon can be placed in and keep warm. Continue to simmer SUBSTITUTIONS: Nectarines are a great the refrigerator and used later (up to sauce until desired consistency. substitution for the peach. You can also 7 days) for delicious sandwiches or on use fresh mint instead of basil for a crisp SEVEN: Ladle some sauce over the fish top of salads. and fresh taste. Honey may also be used and serve the remainder on the side, in lieu of agave nectar. accompanied with the rice. Grilled Alaskan Salmon with Peach Coconut Snapper Crab-Stuffed Red Salsa Joe, Texas City Refinery Snapper Andrea, Prudhoe Bay, AK INGREDIENTS: Sonja, La Palma, CA 4 large snapper fillets INGREDIENTS: INGREDIENTS: Juice of one lime 1 large peach, halved 1/3 cup minced onion 2 tablespoons olive oil 1/4 cup sliced red onion 3 tablespoons butter 1 tablespoon minced garlic or 6 cloves 1 teaspoon of chopped fresh basil 1/2 pound crab fresh garlic 1 teaspoon balsamic vinegar 1/2 cup bread crumbs 1 medium white onion, sliced 1 tablespoon blue cheese crumbs approximately 1/4 by 2 inches 1/4 cup parsley 2 tablespoons agave nectar 1 celery shaft, sliced approximately 1/4 cup heavy cream 1 teaspoon crushed red pepper flakes 1/4 by 2 inches 1 teaspoon lemon thyme Salt for taste 1 tablespoon tomato paste 2 pounds snapper 4 (6-ounce) Alaskan salmon fillets 2 cans coconut milk Salt and pepper to taste (King or Red) 4 cubes of chicken bouillon 1/3 cup white wine mixed Olive oil for grill 2 bay leaves with 1/3 cup butter

COOKING INSTRUCTIONS: 1 large tomato, sliced COOKING INSTRUCTIONS: 2 cups rice, cooked separately ONE: Preheat grill to high heat. Spray the ONE: Sauté onion in butter. Remove grill with a coat of olive oil. from heat and mix in crab, bread crumbs, COOKING INSTRUCTIONS: parsley, heavy cream and lemon thyme. TWO: Place peach and onion on grill ONE: Sprinkle fish with lime juice. until both sides have char line. Pull off TWO: Sprinkle fish with salt and pepper. grill, pull skin off of peach and discard, TWO: In big, deep skillet, heat oil, garlic, THREE: Stuff fish, roll and skewer to chop, and combine with basil and vinegar. onion, and celery for 10 minutes. hold together. After cooled to room temperature, add THREE: Stir in tomato paste and cook the blue cheese. 2 more minutes.

BP’s community cookbook 12 FOUR: Place in buttered pan and pour WHITE SAUCE: Fresh mint leaves wine and butter mixture over fish. 1/2 cup sour cream, fat-free or light Fresh cucumber – peeled, cut in half FIVE: Bake at 400° uncovered until can be substituted lengthwise and thinly sliced internal temp is 145. Baste with wine/ 1/2 cup mayonnaise Head lettuce leaves – chopped butter mix while cooking. (Vegenaise highly recommended) Bean sprouts (optional) 1/2 lime, juiced or to taste SAUCE: Todd’s Quick and 2 or 3 cloves garlic, grated or minced 1 small jar of hoisin sauce Tasty Fish Tacos COOKING INSTRUCTIONS: 1/4 cup water Todd and Lili ONE: Prepare white sauce and refrigerate. 2 tablespoons fresh lime juice, OR Bellingham, WA TWO: Clean fish and dry with paper 2 tablespoons vinegar towels. Place on a platter, sprinkle ginger Enjoy with tortilla chips, 1 clove garlic, minced over the top and marinate with wine. refried black beans and salsa! Place in the refrigerator until ready to 2 – 4 tablespoons granulated sugar This is a quick and healthy cook. 1/2 teaspoon chili sauce (optional) weekday meal or a fantastic THREE: Chop up all veggies and place in 1 teaspoon finely chopped peanuts weekend party meal! serving bowls. (optional) FOUR: Warm tortillas in a dry, high-heat INGREDIENTS: COOKING INSTRUCTIONS: skillet for 20 – 30 seconds on each 1 1/2 lbs. white fish such side and keep in a tortilla warmer or ONE: Bring a medium saucepan of water as cod or halibut covered dish. to boil. Boil rice vermicelli 3 – 5 minutes, or until al dente, and drain. 1 tablespoon shredded ginger FIVE: Fry fish in olive oil, sprinkling with 2 tablespoons dry white wine salt and pepper on both sides. Cook for TWO: Bring a medium saucepan about 3 minutes/side or until fish flakes of water to boil. Boil (uncooked) shrimp 1 tablespoon olive oil easily with a fork. 3 – 5 minutes, or until turn pink and firm. Salt and pepper to taste Repeat the same step to cook pork SIX: Serve up tacos buffet-style or on a tenderloin, but cook for 30 minutes. 1/4 red cabbage, shredded lazy Susan. Layer two tortillas with fish, 2 avocados, mashed with lime juice cheese(s), cabbage, guacamole and THREE: Fill a large bowl with hot water. and salt to taste whatever veggies you like, and don’t Dip one wrapper into the hot water for forget the white sauce! 2 seconds to soften. Lay wrapper flat. In 1 cup shredded cheddar cheese a row across the center, place 3 shrimp 1/4 cup feta cheese, crumbled halves, a handful of vermicelli, basil, mint, (optional) Fresh Spring Rolls cilantro and lettuce, leaving about 2 inches uncovered on each side. Fold uncovered 1/2 head green lettuce, shredded Linda, Chicago, IL sides inward, then tightly roll the wrapper, 1/2 cup cilantro, chopped INGREDIENTS: beginning at the end with the lettuce. 1/4 cup green onions, chopped Repeat with remaining ingredients. 6 – 8 ounces rice vermicelli 1 or 2 tomatoes, diced FOUR: In a saucepan, combine the Rice wrappers (8.5-inch diameter) Hoisin sauce, water, lime juice, garlic, 1 recipe white sauce (next column) 1 pound cooked or raw shrimp – sugar and chili sauce. Bring to boil and 8 – 12 corn tortillas peeled, deveined and cut in half mix well. Serve spring rolls with the 1/2 pound cooked pork tenderloin – hoisin sauce mixture. thinly sliced (may substitute with fried tofu – thinly sliced) Fresh Thai basil leaves

BP’s community cookbook 13 THREE: Serve over rice, if desired. COOKING INSTRUCTIONS: Curried Shrimp with (I use Royal Curry Pilaf Basmati Rice ONE: Cook pasta in large pot of boiling or Royal Jasmine Rice.) Sugar Snap Peas salted water until just tender but still Amy, Retiree firm to bite, stirring occasionally. Drain, Jacksons Gap, AL Linguine with Bay reserving 1/2 cup pasta cooking liquid. Scallops and Fennel TWO: Meanwhile, heat 2 tablespoons oil Hi! My name is Amy and in heavy, large skillet over medium-high I am a BP retiree. This recipe Randall, Chicago, IL heat. Add sliced fennel and onion; sprinkle is from a Cooking Light with salt and pepper. Sauté until wilted I found this recipe on the but crisp-tender, about 6 minutes. Using magazine. Bon Appétit website and slotted spoon, transfer to medium bowl.

we love it! THREE: Add remaining 1 tablespoon Flavor tip: If a mild curry oil to skillet. Add scallops and sauté flavor is preferred, use curry Light and fresh, this pasta until just opaque in center, stirring powder. If you prefer more dish is brightened with a occasionally, about 2 minutes. Using heat, try red curry powder slotted spoon, transfer to bowl with squeeze of lemon juice. A fennel-onion mixture. Add tomatoes or hot madras curry powder. V-slicer is the ideal tool for to skillet and sauté until heated thinly slicing the fennel. For through, about 2 minutes. INGREDIENTS: an even healthier option, try FOUR: Return fennel-onion mixture and 1 tablespoon butter using whole-wheat pasta. scallops to skillet. Mix in Pernod. 1 pound large shrimp, peeled FIVE: Add drained pasta to skillet; toss and deveined Recipe by the Bon Appétit Test Kitchen to coat, adding reserved cooking liquid 1/2 pound sugar snap peas by 1/4 cupfuls if dry. Stir in 3 tablespoons INGREDIENTS: or snow peas chopped parsley and 1 tablespoon 8 ounces linguine fennel fronds. 2 teaspoons curry powder 3 tablespoons extra-virgin olive oil, 1 teaspoon garlic salt SIX: Transfer to large, shallow bowl, divided sprinkle with remaining 1 tablespoon 1 can (14-ounce) light coconut milk 1 medium fennel bulb, halved, very chopped parsley, and serve with 2 tablespoons white wine thinly sliced, plus 1 tablespoon lemon wedges. 2 teaspoons lime juice chopped fennel fronds 1 tablespoon cornstarch 1 medium onion, halved, thinly sliced 3 spring onions, chopped 1 pound bay scallops (I add lots of sliced mushrooms.) 1 6-ounce container cherry tomatoes, halved if large COOKING INSTRUCTIONS: 1 tablespoon Pernod or other ONE: Melt butter in a large skillet. Add anise-flavored liqueur shrimp and peas. Sprinkle with curry 4 tablespoons chopped fresh parsley, powder and garlic salt. Sauté until shrimp divided becomes pink, about 5 minutes. 1 lemon, cut into 4 wedges TWO: Add coconut milk, wine, and lime juice to cornstarch. Stir until smooth. Add to shrimp mixture. Stir in spring onions (and mushrooms). Bring to a boil; reduce heat and simmer 2 minutes.

BP’s community cookbook 14 COOKING INSTRUCTIONS: TWO: Meanwhile, set aside half the Cauliflower and avocado for garnish. In a large bowl, ONE: Heat the oil in a saucepan over combine all the remaining ingredients and Broccoli Pasta medium heat. Add the onion, garlic, and toss until mixed. Add the hot pasta and red pepper; sauté 3 – 5 minutes. Medley with toss. Spoon the pasta into a serving bowl TWO: Add the parsley, mustard, vinegar, and garnish with the reserved avocado. Mustard Sauce salt, and pepper. Cook 3 minutes or until Glenda, Houston, TX thoroughly heated. Smarter Fettuccine Makes: 8 servings (serving size: 1 cup) THREE: Cover, remove from heat, and set aside. Alfredo This can be your whole FOUR: Cook the pasta in boiling water Janell, Amarillo, TX meal or a side dish. I don’t for 5 minutes. Add the cauliflower and recall where I got the recipe, broccoli. Cook an additional 3 minutes INGREDIENTS: or until vegetables and pasta are tender. but it’s really tasty, and while 1/2 pound fettuccine, uncooked Drain well. the ingredient list looks 1 1/4 cups fat-free, reduced-sodium FIVE: Combine the pasta mixture and the long, it’s easy to prepare. chicken broth red pepper/mustard mixture. Toss well. My youngest sister likes Sprinkle with the cheese and serve. 4 teaspoons flour to add about 1/2 cup of 1/3 cup Philadelphia cream cheese fresh carrot “coins” in Fettuccine with (1/3 less fat than regular cream cheese) with the cauliflower and 3 tablespoons Kraft grated Parmesan broccoli, and she substitutes Avocado cheese, divided honey mustard for the Sheryl, Houston, TX 1/4 teaspoon ground nutmeg Dijon mustard. 1/8 teaspoon pepper Makes: 6 servings 2 tablespoons chopped fresh parsley INGREDIENTS: INGREDIENTS: 1 tablespoon olive oil 16 ounces fettuccine SUBSTITUTE: Whole-wheat fettuccine, whole-wheat flour. 1 medium onion, minced 1 ripe medium avocado, diced FLAVOR BOOST: Add 1/8 teaspoon garlic 2 garlic cloves, minced 1/2 cup sun-dried tomatoes, powder and/or add grilled chicken. 1 red bell pepper, chopped drained and chopped COOKING INSTRUCTIONS: 2 tablespoons chopped fresh parsley 1 large green bell pepper, diced (about 1 cup) Cook pasta as directed on package, 2 tablespoons Dijon mustard ONE: 1/2 cup chopped fresh basil omitting salt. 1 tablespoon balsamic vinegar 3 scallions, chopped (about 1/2 cup) TWO: Meanwhile, mix broth and flour 1/4 teaspoon pepper 1/4 cup sherry vinegar in medium saucepan with whisk until Pinch of salt well blended. Add reduced-fat cream 2 tablespoons olive oil cheese, 2 tablespoons Parmesan, 1/2 pound (2 cups) uncooked nutmeg, and pepper; cook 2 minutes whole-wheat spiral pasta COOKING INSTRUCTIONS: or until mixture comes to a boil and 1 small head cauliflower, ONE: In a large pot, cook the pasta thickens, stirring constantly. broken into florets according to the package directions. THREE: Drain pasta; return to pan. Drain. 1 small head broccoli, Add sauce; toss to coat. broken into florets FOUR: Sprinkle with remaining Parmesan 2 tablespoons grated and parsley. Parmesan cheese BP’s community cookbook 15 Once cooked, slice chicken in about Balsamic Chicken Frank’s 1/2-inch slices and put back in pan with Baby Spinach Mediterranean Wrap (heat off) along with bowl of tomato and feta spread. Mix thoroughly. Jerry, Toledo Refinery Frank WSL – East Texas / Drilling THREE: With oven at 400°, warm bread INGREDIENTS: 2 – 4 minutes (brush with olive oil from mixture for best taste). 3 tablespoons olive oil (divided) Best served with spicy Tear a piece of aluminum foil and 3 cloves garlic, chopped hummus and pita chips. FOUR: lay over plate, put bread on foil, add some 3 1/2 boneless, skinless INGREDIENTS: spinach, and 1 large scoop of chicken chicken breasts 2 – 4 chicken breasts and mixture on top. Roll bread over and 9 ounces baby spinach wrap with foil while folding half of the foil 1/2 – 1 tablespoon Italian seasoning down the side of the wrap. Pinch of cayenne (optional) 1/4 teaspoon red pepper flakes Enjoy! 2 tablespoons balsamic vinegar 1/2 cup extra-virgin olive oil – split 3/4 cup low-sodium chicken broth 3 garlic cloves – thick sliced 14.5 ounces canned chopped Chicken/Veggie 1/2 red onion – diced and split portion tomatoes with juice Pasta 1 large tomato – cut into chunks 2 cups whole-wheat couscous, Brian, Gulfport, MS cooked 2 tablespoons lemon juice 5 – 8 ounces reduced-fat feta COOKING INSTRUCTIONS: Our kids LOVE this recipe! cheese – crumbled Great way to get veggies ONE: Heat a large sauté pan over 2 – 4 banana peppers – sliced medium-high heat. Add 1 tablespoon eaten right up, and it’s great olive oil and heat. Salt and pepper 5 – 10 kalamata olives – sliced as a leftover. both sides of chicken breasts. 2 – 4 whole-wheat flat bread, INGREDIENTS: TWO: Add the chicken and cook about pita bread, or naan 3 – 4 packets of Good Seasons ZESTY 4 minutes per side, or until cooked 1 cup fresh spinach through and juices run clear. Remove Italian Salad Dressing mix Sea salt and freshly ground pepper the chicken and set aside. 3 medium yellow squash to taste THREE: To the same pan, add the 2 medium zucchini garlic and cook for 1 minute. Add the COOKING INSTRUCTIONS: 1 medium red bell pepper spinach and cook just until wilted, ONE: Add to medium-size mixing bowl: 1/2 medium purple onion about 1 – 2 minutes. 1/4 cup olive oil, 1/4 cup red onion, 3 boneless, skinless chicken breasts FOUR: Remove from the pan and set tomato, lemon juice, feta cheese, banana aside. Lower the heat to medium and add peppers, kalamata olives, sea salt and Box of mini bow-tie pasta the balsamic vinegar and chicken broth to freshly ground pepper to taste. Mix Grapeseed or extra-virgin olive oil the pan and stir, scraping the bottom of thoroughly and put in refrigerator while (your preference) the pan to remove any browned bits. Add cooking chicken. the cayenne. Add the tomatoes, bring to TWO: On medium-heated grill pan, add a simmer and cook 3 – 5 minutes. 1/4 cup of EVOO and chicken breasts and FIVE: Place the couscous in a serving season with Italian seasoning, red pepper, bowl. Top with the spinach, chicken and and salt and pepper to taste, ensuring balsamic-tomato sauce. chicken is coated with the olive oil. Add the garlic slices and grill the chicken on both sides until cooked thoroughly.

BP’s community cookbook 16 COOKING INSTRUCTIONS: THREE: Add the chicken stock and Buffalo Chicken Chili scrape up any brown bits on the bottom ONE: Preheat oven to 350°. Steve, NAG Houston, TX of the pot. TWO: Cut squash, zucchini and bell INGREDIENTS: FOUR: Add the hot sauce, tomato sauce, pepper lengthwise into bite-sized strips. crushed tomatoes and beans. Slice purple onion into rings and again in 1 tablespoon extra-virgin olive oil half. Place all veggies in large plastic bag 2 tablespoons butter (unsalted) FIVE: Bring up to a boil. Reduce heat (or in a bowl). Drizzle with grapeseed oil and simmer for 10 minutes (1 – 2 hours to lightly coat all veggies. Sprinkle with 2 pounds all-white-meat ground to really let the flavors come together). two packages of dressing mix and shake chicken breast (substitute or mix or mix until all veggies are coated. in shredded rotisserie chicken) 1 large carrot, peeled and finely Chicken à la THREE: Spread veggies evenly on greased chopped cookie sheet and place in oven to “grill.” Reynolds Wrap (Takes 20 – 30 minutes depending on 1 large onion, chopped amount of veggies.) Gayle, Whiting Refinery 3 ribs celery, finely chopped INGREDIENTS: FOUR: While veggies are grilling, boil 5 large cloves garlic, chopped 1/2 – 3/4 box of bow-tie pasta to al dente. Skinless chicken breasts (6 – 8 ounces) 1 tablespoon ground cumin FIVE: While veggies are grilling and 1 – 2 cups fresh broccoli 2 tablespoons chili powder pasta is boiling, cut chicken breasts into 1 can (8 ounce) of sliced water 1 tablespoon smoked paprika bite-sized pieces. chestnuts 1 bay leaf SIX: Lightly coat with grapeseed oil and 1 large sheet of aluminum foil (24”) season with half of the third packet of Salt and freshly ground black pepper Salt dressing mix. Sauté in skillet until cooked 1 large container chicken stock well. When veggies are tender to soft, Garlic powder (reduced sodium, if desired) remove from oven. Place them and the Pepper sautéed chicken into a large bowl for 1/4 – 1/2 cup Franks® Red Hot® sauce serving. Cinnamon 2 15-ounce cans tomato sauce Oregano SEVEN: Drain and add pasta to the 1 15-ounce can crushed tomatoes mixture. Pour 3 – 4 tablespoons of COOKING INSTRUCTIONS: grapeseed oil into mix and the rest of 1 15-ounce can white kidney or third seasoning packet. Mix well. cannellini beans, drained (optional) ONE: Preheat oven to 450°. 1 19-ounce can red kidney beans, EIGHT: Taste and if you prefer more zesty TWO: Fold aluminum foil in half. drained (optional) flavor, add fourth packet of seasoning THREE: Open foil, and on one half, place packet. Mix well. COOKING INSTRUCTIONS: chicken and seasonings (I use seasoned Serve warm with French bread. salt, garlic powder, pepper, cinnamon ONE: Place a large pot over medium-high (just a touch) and oregano). Note: This recipe is really flexible. heat, add olive oil, about 1 tablespoon, You can substitute veggies for other and the butter. Once the butter has FOUR: Top with broccoli and water favorites and/or use more of one and less melted and the pot is hot, add the chestnuts. of another. At the end, adding grapeseed chicken. Brown it while breaking it up FIVE: Fold over foil and tightly wrap oil to the pasta helps it be less dry and into small pieces, about 5 – 6 minutes. the three edges. more flavorful with the seasoning mix. TWO: Add the carrot, onion, celery, garlic, I’ve also made it with chicken breasts cumin, chili powder, paprika, bay leaf sautéed and then shredded, instead of and some salt and pepper. Cook (stirring pieces. We like it super zesty, so I’m frequently) for about 3 – 4 minutes. generous with the seasoning packets! You can always add more.

BP’s community cookbook 17 SIX: Place in oven and cook for COOKING INSTRUCTIONS: Olive oil cooking spray 20 – 25 minutes. Foil will expand ONE: Preheat oven to 350°. 1/2 cup shredded Parmesan or like the old Jiffy Pop popcorn. Romano cheese TWO: Combine 1 tablespoon soy sauce Special notes: You can double the and 1/2 teaspoon sesame oil and brush 3 tablespoons Neufchatel cream portions in one packet, use any onto chicken breasts. Arrange in a baking cheese (or whipped cream cheese) vegetables you like, replace chicken dish and bake until juices run clear, about with fish, and also cook on the grill. One 12-ounce jar roasted red 13 – 15 minutes. Remove from oven, Just be careful when opening, as you peppers (packed in water), drained cool completely, and cut into 1/4-inch will be releasing steam from the packet. very well and patted dry with cloth slices. COOKING INSTRUCTIONS: THREE: In a large bowl, combine napa Chinese Chicken cabbage, red cabbage, carrot, scallions, ONE: Preheat oven to 375° and water chestnuts, mandarin orange and season all sides of the chicken with Salad sliced chicken. salt, white pepper and a generous amount of paprika. Jerri, Toledo Refinery FOUR: In a separate bowl, whisk together INGREDIENTS: 3 tablespoons soy sauce, vinegar, garlic, TWO: Heat 2 teaspoons extra-virgin ginger, oil, 1 1/2 teaspoons sesame oil, olive oil in a large soup pot over medium 4 tablespoons low-sodium soy sauce, brown sugar and chili sauce. heat. Add seasoned chicken and pan-sear divided on all sides until lightly browned FIVE: Pour dressing over salad and toss 2 teaspoons toasted sesame oil, (about 4 minutes). to combine. Divide among bowls and top divided with toasted almonds. THREE: Add the spinach leaves to the 1 pound skinless, boneless chicken chicken and mix well. Cover the pot for breasts a minute to wilt the spinach. When 1/2 head napa cabbage, thinly Penne Pasta and spinach is almost wilted, add the pasta shredded (about 6 cups) and toss well. Add a bit more white Chicken Casserole pepper and paprika. 1/4 head red cabbage, shredded (about 2 cups) with Roasted Red FOUR: Remove the chicken, spinach and pasta from the heat and spray a 1 large carrot, shredded (about 2 cups) Pepper Puree casserole dish with olive oil cooking 3 scallions, trimmed and thinly sliced, Michelle, Wayne, NJ spray; transfer the chicken, spinach and greens included (about 1/2 cup) pasta to the casserole dish and sprinkle INGREDIENTS: 1 (8-ounce) can sliced water chestnuts with Parmesan or Romano cheese. 1 1/2 pounds of boneless, skinless Dot the top of the casserole dish 1 (11-ounce) can mandarin oranges chicken breasts, cut into bite-sized FIVE: with tiny dollops of cream cheese. in water, drained pieces Bake casserole for 20 minutes. 1/3 cup rice wine vinegar Salt (to taste) Meanwhile, prepare the roasted red 1 teaspoon minced garlic SIX: White pepper (to taste) pepper puree by blending the drained red 1 teaspoon minced ginger Paprika (to taste) peppers with 1 tablespoon extra-virgin olive oil. Season to taste with a bit of 2 tablespoons canola oil 1 tablespoon extra-virgin olive oil, white pepper. 2 tablespoons brown sugar plus 2 teaspoons for sautéing SEVEN: Remove casserole from oven, 1 1/2 teaspoons chili-garlic sauce 6 cups tightly packed fresh spinach pour some of the sauce over the or chili sauce leaves, coarsely chopped casserole and place back in the oven 1/4 cup sliced almonds, toasted 3 cups whole-wheat penne pasta, for 5 – 10 more minutes. Remove cooked al dente Chef’s note: If you can only find casserole and serve at once. mandarin oranges in light syrup, drain oranges and rinse with water. BP’s community cookbook 18 TWO: Remove the chicken and set aside 1 cup frozen whole-kernel corn, Personalized Tortilla to cool. Once cooled, remove the meat thawed from the bones and set aside. Soup 3/4 teaspoon salt Lynne, Houston, TX THREE: Spoon out and discard the celery, 1 zucchini, quartered lengthwise onion and carrots. Using a ladle, remove and sliced (about 1 1/2 cups) My friends come out of as much oil as possible. 1 cup diced tomato the woodwork when they FOUR: While the stock is cooking, in a 1/3 cup chopped fresh cilantro hear I’m making a big separate large pan heat some oil and cook the garlic and remaining onion down batch of this. TOPPINGS: a bit. Add the tomatoes and a few ladles of broth and cook down a bit more. 2/3 cup finely chopped onion INGREDIENTS: 2/3 cup chopped fresh cilantro Whole chicken FIVE: Add the chicken, tomatoes, and onions to the stock and let it cook down 2/3 cup low-fat sour cream 2 – 4 onions, 1 cut in large chunks some. Using a ladle, remove as much oil 2/3 cup (2 1/2 ounces) shredded and the rest in smaller chunks as possible. quesadilla cheese or reduced-fat A few carrots, cut in large chunks SIX: Make a “tortilla bar” by putting all of Monterey Jack cheese A few stalks of celery, cut in the garnishes in separate bowls. Invite 10 lime wedges large chunks guests to get a bowl of soup and add the Bay leaf garnishments to their personal taste. COOKING INSTRUCTIONS:

5 – 10 cloves of garlic, minced ONE: To prepare soup, heat the oil in a large Dutch oven over medium-high Canola oil Sopa Ranchera heat. Add 1 cup onion; sauté 3 minutes. 3 – 4 big tomatoes or equivalent Monica P. Brewster Add oregano, cumin, and garlic; sauté smaller, cut in about 1/2-inch chunks Anchorage, AK 1 minute. Add chicken stock, potato, Salt and pepper Makes: 10 servings and chickpeas; bring to a boil, and cook 5 minutes. Add chicken, corn, salt, and GARNISHES: This is one of my family’s zucchini; cook 5 minutes. Stir in tomato and cilantro; cook 2 minutes. 6 – 12 tortillas, cut into eighths and favorite soups, taken from toasted or baked Cooking Light magazine. TWO: Ladle 1 cup soup into each

Two avocados, sliced of 10 bowls, and top with 1 tablespoon INGREDIENTS: finely chopped onion, 1 tablespoon Few limes, quartered 1 teaspoon vegetable oil cilantro, 1 tablespoon sour cream, Monterey Jack cheese, shredded and 1 tablespoon cheese. Squeeze 1 cup chopped onion 1/4 lime wedge into soup. Chipotles in Adobo sauce, cut up 1/2 teaspoon dried oregano Optional topping: crumbled corn Cilantro, cleaned and picked from stem 1/2 teaspoon ground cumin or tortilla chips. STOCK COOKING INSTRUCTIONS: 1 garlic clove, minced ONE: Add the chicken, one onion cut in 6 cups chicken stock or broth large chunks, celery, carrots, bay leaf, 1 3/4 cups cubed, peeled celery and a few cloves of minced garlic baking potato with salt (sparingly) and pepper to taste in a large pot of water. Boil until the 1 (15-ounce) can chickpeas chicken is cooked mostly through, but (garbanzo beans), drained not overcooked (about an hour or so). 2 cups shredded cooked chicken breast (about 8 ounces)

BP’s community cookbook 19 Chicken Vegetable Crunchy Chicken Chipotle-Glazed Soup Slenders Roast Chicken with Matthew and Samantha Andy, Thunderhorse (offshore) Sweet Potatoes Biglake, AK Serves: 2 – 4 Darlene, Houston, TX INGREDIENTS: Here is a family favorite Makes: 6 servings 2 boneless chicken breasts recipe for a healthier version Prep time: 15 minutes 2 chicken bouillon cubes of fried chicken tenders. Cook time: 35 minutes 2 tablespoons fresh parsley Enjoy! I found this recipe in Fitness 1/2 tablespoon dill magazine last year and it’s INGREDIENTS: 1/2 teaspoon of white pepper incredibly satisfying and so 12-ounce chicken tenders delicious. I leave out the salt 3 carrots (hormone-free chicken, because the adobo sauce 1 yellow squash if possible) gives this dish so much 1/3 cup onion 1 egg, slightly beaten flavor. Recipes developed 1 tablespoon honey 1/3 cup celery by Melissa Clark from 1 teaspoon mustard 1 cup quinoa grain Fitness magazine. 1 cup sour cream 2 – 3 cups cornflakes, finely crushed (depends how crunchy you prefer INGREDIENTS: 1 1/2 cups milk your chicken) 4 sweet potatoes (10 ounces each), COOKING INSTRUCTIONS: Dash of fresh pepper peeled and cut into 1-inch pieces 2 1/2 tablespoons olive oil ONE: Boil 2 boneless chicken breasts COOKING INSTRUCTIONS: in 5 cups water (whole breasts or you 4 chipotle chilies in adobo sauce, ONE: Preheat oven to 450˚. Combine can cut up before). minced egg, honey and mustard in a bowl big TWO: Add 2 chicken bouillon cubes, enough to immerse chicken strips into. In 2 garlic cloves, minced 2 tablespoons of fresh parsley, a separate dish or gallon-size Ziploc bag, 2 tablespoons honey 1/2 tablespoon of dill, 1/2 teaspoon crush cornflakes and sprinkle in pepper. of white pepper, bring to boil. 2 teaspoons cider vinegar TWO: Dip chicken strips into batter 1 1/4 teaspoons salt, plus additional THREE: Add vegetables, 3 carrots sliced, mix; then roll into crunchy mix. Arrange to taste 1 yellow squash, 1/3 cup chopped onion, chicken strips on an ungreased 1/3 cup chopped celery. baking sheet. 1 teaspoon cumin FOUR: Add 1 cup quinoa grain and THREE: Bake about 12 minutes or 1/2 teaspoon cinnamon 1 cup water and bring to boil again. until outsides are golden and chicken 6 boneless, skinless chicken breasts When vegetables are tender, add 1 cup is not pink. (2 pounds), rinsed and patted dry sour cream and 1 1/2 cups milk, but turn off heat. TASTY SAUCE: Chopped cilantro, for garnish (optional)

FIVE: Salt and pepper to taste. 1/4 cup Dijon mustard Serve with bread. 1 teaspoon honey Mix together. Makes a great honey mustard dip.

BP’s community cookbook 20 COOKING INSTRUCTIONS: COOKING INSTRUCTIONS: COOKING INSTRUCTIONS:

ONE: Preheat the oven to 400°. ONE: Boil chicken in fresh water ONE: Fry onions and garlic with a little seasoned with garlic, cumin, curry olive oil. Add beef and turn. When beef TWO: In a medium bowl, toss the sweet and saffron. is browned, throw in chopped celery. potatoes in the olive oil and scatter on Cook a little longer and stir. the bottom of a roasting pan. Roast for TWO: Cook brown rice according to 15 minutes. cooking instructions and spice with TWO: Then add all spices and wine. fresh-ground black pepper, pure saffron Add can of beef stock. THREE: In a small bowl, mix together the and fresh garlic. chilies, garlic, honey, vinegar, salt, cumin, THREE: Cook for about an hour, and cinnamon to make a paste. Rub the THREE: Cool and refrigerate completely always checking to see if there is paste evenly over each breast. before cutting vegetables and assembling enough moisture in the pot. If it your wrap. needs water, then add, but before FOUR: Place the chicken breasts on top you add water, check your onions. of the sweet potatoes and roast until the They should have cooked away so chicken is just cooked through, about that you cannot see them. 25 – 30 minutes. Serve garnished with Port Stew and Rice cilantro if desired. Elaine, San Diego, CA FOUR: Make sure your meat is cooked well enough by taking a long pronged INGREDIENTS: fork and testing the meat for tenderness. Chicken Wrap 1 – 2 pounds beef with bones Add your chopped potatoes. Cook until or just cubed beef tender. Add sliced carrots and peas. Richard, Ohio 2 – 3 large onions, chopped Just be careful through this cooking This is very satisfying (even FIVE: 2 garlic cloves, chopped or crushed procedure that the beef does not stick for a vegan) and quick to to the bottom of the pot and burn. When About 2 tablespoons of old brown this is cooked and the taste is just right, prepare on the go, and quick sherry or port serve over a bed of any cooked rice. for the working employee. Salt INGREDIENTS: Pepper Kabab Koobideh Organic flour tortilla (10” or larger) 2 teaspoons marjoram Arash, Carson Refinery Skinless, boneless chicken breast 2 teaspoons oregano INGREDIENTS: Hummus (roasted red pepper, garlic 1 – 2 teaspoons basil or other low-sodium variety) 1 pound 91% lean ground lamb or beef 1 – 2 teaspoons parsley Raw vegetable assortment – cut into 2 large onions (grated) 1 large can of beef stock or 4 cubes julienne strips of beef stock 1 large egg (beaten) Fresh alfalfa sprouts 1/2 stick celery, chopped 1/2 teaspoon salt Fresh jalapeño, cut in julienne strips 5 potatoes chopped in quarters 1/4 teaspoon black pepper 1/4 cup brown rice 2 cups of peas Fresh-ground black pepper 2 cups of sliced carrots Pure saffron 4 – 6 cups of boiling hot water Fresh garlic from kettle Cumin Curry Fresh, ripe tomato Avocado

BP’s community cookbook 21 COOKING INSTRUCTIONS: Ghorme Sabzi COOKING INSTRUCTIONS: ONE: Mix meat, onions, egg, salt and ONE: Trim meat and cut into Iman, GPMA – Lisburne, AK pepper. Leave the mixture in the 3/4-inch cubes. refrigerator overnight. Press the One of the typical healthy TWO: Fry onion over medium heat meat around long, thick metal skewers in half of the oil until golden. and shape it evenly. Barbeque each and delicious dishes that skewer for 10 minutes while flipping Iranian people prepare when THREE: Add turmeric and fry for it every minute. they get together with 2 more minutes. Special notes: You can serve this dish friends is “Ghorme Sabzi” FOUR: Increase heat, add meat cubes on rice or on bread. If serving with rice, which means “Meat and and stir over high heat until meat changes some sumac powder could be sprinkled color and begins to turn brown. Vegetable Stew”. This dish is on top the rice. Reduce heat. specially served when family FIVE: Add water, drained kidney beans, members return after being salt and pepper to taste. Southwestern away and is thought of by SIX: Cover and simmer gently for about Grilled Pork many as the national Iranian an hour or until meat gets tender. dish. Hope you make it and Tenderloin SEVEN: Fry potatoes over high heat in the enjoy it with your friends and remaining oil until lightly browned. Cheryl, Retiree family members. East Texas Operations Center EIGHT: Add to sauce, add lime juice, cover and simmer for about an additional Serves: 6 INGREDIENTS: 10 – 15 minutes. 2 pounds boneless lamb stewing meat, INGREDIENTS: cut into cubes NINE: Adjust seasoning and serve with 5 teaspoons chili powder white rice. 1/3 cup cooking oil 1 1/2 teaspoons oregano 1 teaspoon turmeric 3/4 teaspoon ground cumin 1 1/2 cups water “Healthier” Eggplant 2 garlic cloves, crushed 1/2 cup fresh lime juice Parmesan 1 teaspoon vegetable oil 3/4 cup kidney beans Debbie, Houston, TX 2 whole pork tenderloins 1 large potato, diced (1 1/2 pounds total), use plain INGREDIENTS: 1 cup green onion, finely chopped tenderloins, not pre-marinated 1 large eggplant 1 1/2 cups spinach, finely chopped COOKING INSTRUCTIONS 2 cups of your favorite pasta sauce 1/2 cup parsley, finely chopped ONE: In a small bowl, mix the chili 1 cup low-moisture, part-skim, powder, oregano, cumin, garlic cloves 1/4 cup cilantro, finely chopped shredded mozzarella cheese and vegetable oil. Mix well. 1/4 cup garlic chives, finely chopped, 1 cup Parmesan cheese TWO: Rub mixture over all surfaces (also known as Chinese leeks, or tareh) 2 large eggs (whites only) of tenderloins. 1/4 cup fenugreek seeds, finely Seasoned Italian bread crumbs THREE: Cover and refrigerate for chopped (also called shanbelileh) 2 – 24 hours. Salt and pepper to taste Dried oregano leaves FOUR: Grill over medium-hot coals, turning occasionally for 15 – 20 minutes Olive oil spray or until thermometer reads 155°– 160°.

FIVE: Slice to serve.

BP’s community cookbook 22 COOKING INSTRUCTIONS: SIX: Arrange half of the eggplant slices Eggplant Parmesan (overlap the slices slightly) on top of the ONE: Peel the eggplant and slice into sauce in the baking dish. Spoon 1 cup of 1/8-inch slices. Light the sauce over the slices, top with 1/2 cup TWO: Whisk the egg whites until they Jerry, Naperville, IL mozzarella. Arrange the remaining eggplant are frothy. slices on top of that, press them down INGREDIENTS: slightly, top with remaining sauce and THREE: Dip each slice of eggplant into the 2 eggplants (about 2 pounds total) cheeses. egg white and then dredge them in the bread crumbs. 3 large egg whites SEVEN: Bake, uncovered, 25 – 30 minutes (until sauce bubbles and cheese browns). FOUR: Place the slices on a cookie sheet 1 cup Italian bread crumbs lined with parchment paper. 1/2 cup grated Parmesan cheese FIVE: Sprinkle each slice with salt, pepper (use a high-quality cheese for Spinach and Cottage and oregano to taste and then spray them better flavor) very lightly with olive oil. 1/2 teaspoon salt Cheese Pie

SIX: Bake the slices in a 400˚ oven until 1/2 teaspoon freshly ground black Robbie, Houston, TX they are nicely browned, turning them pepper once or twice during the baking process. This is a good way to get 2 1/2 cups prepared marinara sauce SEVEN: After all the eggplant is baked, spinach into your diet. It also 1/3 cup slivered fresh basil leaves is good for breakfast. That assemble them in a two-quart casserole or 1 tablespoon dried beginning with the sauce. Mix the way it gets one of your veggie 1/4 teaspoon crushed red pepper cheeses together and reserve about servings out of the way early. 1/2 cup for the topping. flakes The hard cheese should be 1 cup grated part-skim mozzarella EIGHT: Add eggplant slices and then the cheese cubed so that there are pockets cheeses. Repeat the layers starting again with the sauce, and continue this process of melted cheese throughout COOKING INSTRUCTIONS: until all the ingredients are used. Top with the pie. It’s really better than the reserved 1/2 cup of cheese. ONE: Preheat the oven to 375°. Lightly oil grated. two baking sheets and a 7 x 11 baking NINE: Bake the casserole uncovered dish. Set aside. In a shallow dish, INGREDIENTS: in a 400˚ oven until the cheese is melted, combine the bread crumbs, 1/4 cup bubbly and slightly melted on top. 3 tablespoons Parmesan cheese Parmesan cheese, salt and pepper. Note: The amount of cheese you 1/4 cup bread crumbs TWO: Slice the eggplant crosswise decide to use is a matter of taste and into 1/2-inch-thick slices. No need to 1 1/2 cups low-fat or non-fat cottage preference. The amount listed in the peel them. cheese (1 small carton) ingredients is just an approximation. THREE: Whisk the egg whites in a bowl 1 cup part-skim mozzarella cheese, with 2 tablespoons of water until frothy. cubed (Monterey Jack or Swiss can be substituted) FOUR: One at a time, dip the eggplant 4 egg whites slices into the egg mix, coat with bread crumb mix, and arrange on the cookie 1 whole egg, beaten with egg whites sheet in a single layer. 2 packages chopped frozen spinach, FIVE: Bake the eggplant slices for 20 thawed and squeezed dry minutes at 375°. They should be golden 1/4 tablespoon dried basil brown and tender when done. While the eggplant is baking, combine the marinara, Optional: Ham, mushrooms, basil, and red pepper flakes in a bowl. sautéed onions, or sliced green onions. Spread 1/2 cup of this mix on the bottom of the baking dish. BP’s community cookbook 23 COOKING INSTRUCTIONS: COOKING INSTRUCTIONS: Sweet Potato ONE: Preheat oven to 350°. Spray a 9-inch ONE: Preheat oven to 350°. Lightly oil glass pie dish with non-stick cooking 8-inch-square baking dish with olive oil. Quesadillas spray. Mix Parmesan cheese and bread TWO: Stir together beans, tomatoes and Cindy, Anchorage, AK crumbs together and coat bottom and juices, corn, jerk seasoning, 1/4 teaspoon sides of dish. Mix cottage cheese, INGREDIENTS: salt, and pepper in medium bowl. Adjust mozzarella cheese, and eggs together 2 medium sweet potatoes seasonings with more jerk seasoning, if well. Stir in remaining ingredients. desired. Spread in prepared baking dish. 4 – 7 ounce can chopped mild green TWO: (Pie may be prepared up to 8 hours chilies (can use jalapeños to add THREE: Whisk together flour, cornmeal, in advance. Cover and chill the crust and more heat) sugar, baking powder, and remaining filling separately.) 1/4 teaspoon salt in separate bowl. Add 4 soft taco-size flour tortillas THREE: Chill filling for 15 – 30 minutes; coconut milk and 2 tablespoons oil, and 1 cup grated cheddar or Monterey pour into crust and smooth top. stir until just combined—do not overmix. Jack cheese FOUR: Bake for 40 minutes or until knife FOUR: Spread batter over bean mixture Sour cream, soy yogurt or Greek yogurt inserted in center comes out dry. Cut into with spatula. for topping (optional) 4 – 6 slices and serve immediately. FIVE: Bake, uncovered, 30 minutes, COOKING INSTRUCTIONS: or until topping is lightly browned and toothpick inserted in center of topping ONE: Cook sweet potatoes in skin. Jamaican Black comes out clean. Let stand 5 minutes When cool to handle, peel and slice Bean Coconut before serving. 1/4-inch thick. Cornbread Casserole TWO: Preheat oven to 400°. Arrange sweet potatoes and Christine, Warrenville, IL Grilled Zucchini THREE: chilies on tortillas on baking sheet. This is a high-fiber, low-calorie Pizza FOUR: Sprinkle with cheese and top main or side dish! Phil, Toledo Refinery with tortilla.

INGREDIENTS: INGREDIENTS: FIVE: Bake until golden brown, 12 – 15 minutes; or grill on non-stick griddle, 2 tablespoons olive oil, plus more 1 large zucchini both sides. for greasing pan Pizza sauce 2 15-ounce cans black beans, rinsed Mozzarella cheese and drained Creamy Corn 1 14.5-ounce can diced tomatoes with COOKING INSTRUCTIONS: Succotash mild green chilies, juices included ONE: Cut a zucchini into thick slices. Amy, Jacksons Gap, AL 1 1/2 cups frozen yellow corn, thawed Grill on medium heat for 4 minutes, flip. Grill on medium heat for an additional 1/2 teaspoon jerk seasoning, or more INGREDIENTS: 3 minutes. to taste 2/3 cup packed fresh basil leaves TWO: Add pizza sauce to each 1/2 teaspoon salt, divided zucchini slice. 4 scallions, dark green part set aside 1/8 teaspoon ground black pepper 1/3 cup plain yogurt THREE: Sprinkle mozzarella cheese on top 1/2 cup all-purpose flour of the pizza sauce. 2 teaspoons fresh lemon juice 1/2 cup yellow cornmeal FOUR: Remove zucchini slices once Salt 1 tablespoon sugar the mozzarella cheese has melted. 1/4 cup extra-virgin olive oil 1 1/4 teaspoons baking powder Enjoy! 4 ears corn, kernels cut from cob 2/3 cup light coconut milk BP’s community cookbook 24 3 ounces coarsely chopped sugar 1 (14.5-ounce) can no-salt-added diced 1 teaspoon dried parsley snap peas tomatoes 1 can (28 ounces) tomatoes, crushed 1 cup frozen lima beans, thawed 2 cups chopped baby spinach leaves (I use Contadina with Italian herbs) 1 red bell pepper, chopped 1/3 cup freshly grated Parmesan, 1 can (8 ounces) tomato sauce optional 1 orange bell pepper, chopped 4 cups chicken, veggie or beef broth (I use chicken, fat free) COOKING INSTRUCTIONS: COOKING INSTRUCTIONS: Salt and pepper to taste ONE: Using food processor, puree the ONE: In a small bowl, mash half of the basil, scallions (white and light-green beans with a masher or the back of a 2 cups uncooked macaroni, seashell or parts), yogurt, lemon juice, and 1 1/4 spoon and set aside. rotelle pasta (may use whole-wheat) teaspoons salt. With machine on, TWO: Heat the oil in a large soup pot Grated Parmesan cheese for garnish drizzle in the olive oil. over medium-high heat. Add the onion, COOKING INSTRUCTIONS: TWO: In a bowl, mix corn, sugar snap carrots, celery, zucchini, garlic, thyme, peas, lima beans and bell peppers. sage, 1/2 teaspoon of salt and 1/4 ONE: Pour olive oil into a large pot. Add the dressing and toss to combine. teaspoon of pepper, and cook, stirring Cook garlic and onion in olive oil on Season with more salt. Top with occasionally until the vegetables are medium-high heat until softened, dark-green scallion greens. tender, about 5 minutes. about 3 minutes.

THREE: Add the broth and tomatoes TWO: Add carrots and celery and cook an with the juice and bring to a boil. Add additional 2 minutes, stirring occasionally. Tuscan Vegetable the mashed and whole beans and the THREE: Add oregano, basil and parsley; spinach leaves and cook until the spinach Soup cover and simmer on low for 30 minutes, is wilted, about 3 minutes more. Serve stirring occasionally. Jerri, Toledo Refinery topped with Parmesan, if desired. FOUR: Turn heat up to medium, add INGREDIENTS: crushed tomatoes and tomato sauce; 1 (15-ounce) can low-sodium cannellini Pasta e Fagioli cook another 10 minutes. beans, drained and rinsed (Bean and FIVE: Meanwhile, cook pasta separately 1 tablespoon olive oil until “al dente”, or just tender; drain. 1/2 large onion, diced (about 1 cup) Pasta Soup) Drain and rinse one can of the beans and set aside. 2 carrots, diced (about 1/2 cup) Greg and Kathy Carson Business Unit SIX: Puree the remaining beans with 2 stalks celery, diced (about 1/2 cup) their liquid. 1 small zucchini, diced INGREDIENTS: SEVEN: Stir bean puree, drained beans (about 1 1/2 cups) Olive oil, enough to coat bottom of pan and pasta into the tomato mixture. 1 clove garlic, minced 1 large onion, chopped Add broth until you reach the desired consistency (I use 4 cups). 1 tablespoon chopped fresh thyme Fresh garlic to taste (I use 6 – 8 cloves) leaves (or 1 teaspoon dried) EIGHT: Simmer on low heat for 3 – 4 carrots, sliced 2 teaspoons chopped fresh sage 20 minutes, stirring occasionally. leaves (or 1/2 teaspoon dried) 2 – 3 celery ribs, sliced NINE: Serve, topped with Parmesan 1/2 teaspoon salt 2 cans (15 ounces each) great cheese (optional) and with crusty bread northern beans (Sun Vista brand) for dipping! 1/4 teaspoon freshly ground black pepper 2 teaspoons dried oregano Note: As the soup sits, the pasta will absorb some liquid. If necessary, 32 ounces low-sodium chicken broth 2 teaspoons dried basil add more broth or water to desired or vegetable broth consistency.

BP’s community cookbook 25 TWO: Reduce heat and simmer 1 hour. Theresa’s Double- Remove from heat. Place half of soup in Tomato Soup blender. Remove center piece of blender lid (to allow steam to escape); secure Heidi, BP Cooper River blender lid on blender. Place a clean I love this recipe and would towel over opening in blender lid love to take credit for it, but (to avoid splatters). I got it from a friend who got THREE: Blend until smooth. Pour into a large bowl. Repeat procedure with it from Cooking Light. I hope remaining soup. Divide soup evenly everyone enjoys it as much among 6 bowls. Garnish each serving as I do! with 1 basil leaf. Theresa Larsen, Redlands, California, Cooking Light, March 2007 Tomato Basil Soup INGREDIENTS: Jerri, Toledo Refinery 1 tablespoon butter INGREDIENTS: 1 cup chopped onion (1 medium) 3 (14.5 ounce) cans no-salt diced 3/4 cup shredded carrot tomatoes, undrained 1 tablespoon minced garlic 3 cups fat-free chicken broth 1 tablespoon minced shallots 2 cups fresh basil, thinly sliced 1 teaspoon sugar 2 garlic cloves, minced 1/4 teaspoon freshly ground 2 teaspoons olive oil black pepper 1/2 teaspoon salt 1/8 teaspoon salt 10 large basil leaves, divided COOKING INSTRUCTIONS: 3 drained sun-dried tomato ONE: Heat oil in a large saucepan over halves, packed in oil with herbs medium-high heat; add garlic. Cook 30 (such as California Sun Dry brand) seconds, stirring constantly. Stir in broth, salt and tomatoes and bring to a boil. 2 (14.5-ounce) cans organic diced Reduce heat. Simmer 20 minutes. tomatoes, undrained TWO: Stir in sliced basil. Place 1/2 soup 1 (14-ounce) can fat-free, less-sodium in blender and process until smooth. chicken broth Pour pureed soup into a bowl and repeat procedure with remaining soup. COOKING INSTRUCTIONS:

ONE: Melt butter in a large saucepan over medium heat. Add chopped onion, shredded carrot, garlic, and shallots to pan, and cook for 5 minutes or until vegetables are tender, stirring frequently. Add sugar, pepper, salt, and 4 basil leaves, and cook 5 minutes. Add sun-dried tomatoes, diced tomatoes, and broth, and bring to a boil.

BP’s community cookbook 26 salad

28 Texas Coleslaw

28 Spicy Chipotle Coleslaw

28 Summer Salad

29 Fresh Cranberry Orange Salad

29 Couscous Summer Salad with Cashew Cream Lemon-Chive Dressing

30 Tomato Feta Salad

30 Caprese Salad

30 Cranberry Quinoa Salad

30 Grape Salad

31 Asian-Style Salad

31 Sprout and Cucumber Salad

31 Mimosa Fruit Salad

BP’s community cookbook 27 BP’s community cookbook # Texas Coleslaw Spicy Chipotle Summer Salad Jill, Houston, TX Coleslaw Matt, Chicago, IL

INGREDIENTS: Christine, Warrenville, IL It’s my wife’s recipe that 2 – 3 cups shredded cabbage our family enjoys often. INGREDIENTS: (can use combo of green and purple) 4 cups red cabbage, shredded very thin INGREDIENTS: 1 (7-ounce) can Mexican-style corn, 2 large cucumbers drained 4 cups green cabbage, shredded very thin 1 large tomato 3/4 cup chopped green onion 1 cup green onion, finely chopped 1 each green, yellow, and orange 2 fresh jalapeño peppers, seeded pepper and chopped 1 cup red onion, sliced vertical very thin 1 small red or Vidalia onion 1/2 cup chopped fresh cilantro 1/2 – 1 cup carrot, shredded 1/3 cup vegetable oil, or whichever 1 cup Ranch-style salad dressing 2 teaspoons chipotle chiles in adobo, oil you prefer (low-fat) finely chopped 2 – 3 tablespoons sugar 1/4 teaspoon ground cumin 2 tablespoons honey 3 tablespoons red wine vinegar 1/2 teaspoon garlic powder 1/2 cup mayonnaise 1/2 – 1 teaspoon salt 1 lime, juiced 1/4 cup lime juice 1/8 – 1/4 teaspoon pepper Salt and pepper to taste 1/4 cup fresh cilantro, chopped (I usually don’t add any) COOKING INSTRUCTIONS: COOKING INSTRUCTIONS:

COOKING INSTRUCTIONS: ONE: In a bowl, make the dressing by ONE: Peel cucumber, remove seeds from cucumber, tomato, and peppers, ONE: In a large bowl, toss together the combining the mayonnaise, chipotle and chop all vegetables to desired size. cabbage, corn, green onions, jalapeño peppers, lime juice and honey. Place vegetables in a bowl. and cilantro. TWO: In another large bowl, combine the TWO: Whisk all dressing ingredients until TWO: In a separate bowl, stir together cabbages, carrots and onions. sugar is blended well, and pour over the Ranch-style dressing, cumin, garlic THREE: Drizzle the dressing over the top, vegetables. Mix well. This can be served powder, and lime juice. sprinkle cilantro all over and toss well immediately or refrigerated and served at THREE: Pour over the cabbage mixture, to combine. a later time. Refrigerate any leftovers, and toss to coat. FOUR: Season with salt and pepper to if there are any! FOUR: Add small amount salt and pepper taste, and chill until serving time. if desired.

FIVE: Serve right away, or refrigerate until serving. Keeps for several days.

BP’s community cookbook 28 THREE: Add spring onions, spinach Fresh Cranberry Couscous Summer leaves, cucumber, bell pepper, apple, Orange Salad Salad with Cashew lemon zest and juice and mix gently until combined. Le Anna, Houston, TX Cream Lemon-Chive FOUR: Add dressing and toss gently INGREDIENTS: Dressing until blended. 1 bag of fresh cranberries, washed Clotho, Baku, Azerbaijan INGREDIENTS FOR DRESSING: 1 cup of walnut halves INGREDIENTS: 1/2 cup cashews (not roasted, 2 oranges, peeled and sectioned not salted) 1 cup medium-grain instant couscous (save any juice) (or 1 cup fine-grain bulgur wheat 1/2 cup water 1 – 2 tablespoons of brown sugar if couscous is unavailable) 2 tablespoons freshly squeezed lemon juice COOKING INSTRUCTIONS: 1 teaspoon fine sea salt 1 tablespoon freshly squeezed 1/2 teaspoon fine sea salt, ONE: Chop cranberries. A hand chopper or as needed is fine for this, but a blender will reduce lemon juice the cranberries too far. Mix cranberries, 2 cups loosely packed parsley leaves 1/3 cup finely minced chives walnuts, any orange juice, and one 1 tablespoon extra-virgin olive oil tablespoon of the brown sugar. Cut the TO MAKE DRESSING: 3 spring onions or scallions, trimmed orange sections into smaller pieces and ONE: Put cashews in water in a ensure that you have no seeds. and cut into very thin rings blender and blend until thick and creamy (about 1 minute). TWO: Add to the cranberry mixture. 5 ounces fresh spinach leaves, cut into a chiffonade (4 cups, loosely packed) TWO: Put lemon juice and 1/2 teaspoon THREE: Refrigerate for at least 2 hours 1 large cucumber or 3 small (overnight is better). If the cranberries salt in small jar, cover and shake to cucumbers, chopped (2 cups) are still somewhat bitter, you can add dissolve salt. another tablespoon of the brown sugar 1 red bell pepper and 1 yellow THREE: Add cashew cream and chives to and chill for at least another half hour bell pepper, chopped lemon juice/salt mixture. Shake to blend. to let the juice and sugar mix together. 1 Granny Smith apple, chopped Adjust salt to taste. Store, covered and Possible substitution: Try Splenda refrigerated, for up to 1 week. Shake to Zest and juice of 1 lemon instead of sugar. blend before using. 9 tablespoons cashew cream Note: If you begin chopping and the lemon-chive dressing (see recipe cranberries do not seem to have much in next column), or as needed. juice or are kind of dry-looking inside, then you have located a bad batch and COOKING INSTRUCTIONS: need to try another bag. ONE: Combine couscous and salt in large shallow bowl. Toss with fork to blend. Add 1 1/3 cups of boiling water and fluff until grains are separated. Set aside and occasionally fluff until all liquid has been absorbed, about 3 minutes.

TWO: Combine 1 tablespoon of lemon juice, parsley leaves and olive oil in food processor or blender. Process until parsley is finely chopped, then toss with couscous.

BP’s community cookbook 29 Tomato Feta Salad Caprese Salad WHITE WINE VINAIGRETTE DRESSING: Jerri, Toledo Refinery Mike, San Juan South 1/2 cup olive oil INGREDIENTS: Great combination of taste, 1/2 cup white wine vinegar 4 pints grape tomatoes, red or fresh food and healthy fat. 1/4 cup Dijon mustard mixed colors INGREDIENTS: Salt and pepper to taste 1 1/2 cups small-diced red onion (2 onions) One large tomato COOKING INSTRUCTIONS: Low-fat mozzarella cheese 1/4 cup good white wine vinegar ONE: Rinse the quinoa twice, then put 6 tablespoons good olive oil 1 tablespoon of olive oil it in a pot with 1 1/2 cups water. Bring to boil, then put on low setting and cook for 1 tablespoon kosher salt 1 tablespoon of balsamic vinegar 15 minutes. 1 teaspoon freshly ground black pepper Salt TWO: Cool and toss with rest 1/4 cup chopped fresh basil leaves Fresh basil leaves of ingredients. 1/4 cup chopped fresh parsley leaves COOKING INSTRUCTIONS: THREE: For white wine vinaigrette dressing, 1 1/2 pounds feta cheese whisk together olive oil, white wine vinegar, ONE: Slice tomato into quarters and Dijon mustard. Add salt and pepper. horizontally. Slice similar thicknesses COOKING INSTRUCTIONS: and quantity of cheese. Arrange on FOUR: Mix dressing into salad to taste. ONE: Cut the tomatoes in half and place plate, alternating tomato, basil, and Special note: Could substitute chopped them in a large bowl. cheese pieces. red onions for the green onions, cannellini TWO: Add the onion, vinegar, olive oil, TWO: Drizzle with olive oil and vinegar. beans instead of chickpeas. salt, pepper, basil, and parsley and Salt to taste. Alternatively, use thin slices toss well. of Parmesan or other hard cheese on whole-grain bread. Grape Salad THREE: Dice the feta in 1/2 – 3/4 inch Yvonne, Cleveland & Cincinnati, OH cubes, crumbling it as little as possible. THREE: Serve as appetizer or as a side. Makes enough for four people. Scales FOUR: Gently fold it into the salad and This makes a wonderful serve at room temperature. up well. dessert or salad addition to any meal. Cranberry Quinoa INGREDIENTS: Salad 8 ounces cream cheese Ana, Wayne, NJ (regular or lowfat) 8 ounces plain Greek yogurt INGREDIENTS: (I substitute sour cream) 1 cup quinoa 1 teaspoon almond extract 1 cup slivered almonds (can substitute vanilla) 1/2 cup green onions 1/2 cup sugar (I substitute 1/4 cup Splenda) 1 cup dried cranberries 1/4 – 1/2 cup brown sugar 1 can chickpeas (rinsed) 1 cup chopped nuts (I substitute granola) Red grapes – a large bunch – the more the better so you can have a grape in every bite.

BP’s community cookbook 30 COOKING INSTRUCTIONS: Sprout and Mimosa Fruit Salad ONE: Blend cream cheese, yogurt, Linda, Chicago, IL extract and sugar. Cucumber Salad INGREDIENTS: TWO: Fold 1/2 cup nuts into the Jerri, Toledo Refinery cream sauce. INGREDIENTS: 3 cups boiling water THREE: In a large bowl, mix the sauce 1 pound fresh bean sprouts 2 packages (8-serving size each) JELL-O and grapes. Orange Flavor Sugar Free Gelatin 1/4 cup green onions (chopped) FOUR: Sprinkle brown sugar and 1/2 cup 4 cups cold club soda 1 medium cucumber thinly sliced nuts on top. 1 can (11-ounce) mandarin orange 2 tablespoons soy sauce FIVE: Chill in refrigerator until ready segments, drained to serve. 2 tablespoons oil 2 cups sliced strawberries 2 tablespoons white wine vinegar COOKING INSTRUCTIONS: 1 1/2 teaspoon sugar Asian-Style Salad ONE: Stir boiling water into dry gelatin 1 tablespoon toasted sesame seeds Mollie, Houston, TX mix in large bowl at least 2 minutes until (optional) completely dissolved. Stir in club soda. INGREDIENTS: COOKING INSTRUCTIONS: Refrigerate 1 1/2 hours or until thickened. 3 cups torn or baby lettuce TWO: Stir in oranges and strawberries. ONE: Place bean sprouts in a colander 1/2 cup steamed broccoli and pour boiling water over. Immediately Pour into 9x5-inch loaf pan sprayed 1/4 cup sautéed mushrooms rinse with cold water. Drain well. with cooking spray. THREE: Refrigerate 4 hours or until firm. 1/3 cup steamed soybeans TWO: Place cucumbers around edge (thawed, frozen shelled edamame) of plate. Remove from loaf pan. Store leftover gelatin in refrigerator. 5 cherry tomatoes, halved THREE: Mix soy sauce, oil, vinegar and Special notes: How to unmold gelatin: 2 tablespoons chopped cilantro sugar – shake well. Dip mold in warm water for about (optional) FOUR: Mix sprouts and green onions. 15 seconds. Gently pull gelatin from 1/2 can drained, oil-packed tuna around edge with moist fingers. FIVE: Pour 2/3 dressing over sprout (reserve the oil for the dressing) mixture. Place moistened serving plate on 1/2 ounce sliced almonds top of mold. Invert plate and mold; SIX: Place in center of cucumbers. Drizzle holding mold and plate together, 2 tablespoons rice vinegar remaining dressing over cucumbers. shaking slightly to loosen. Gently remove mold and center gelatin on plate. COOKING INSTRUCTIONS: SEVEN: Sprinkle with sesame seeds. Serve immediately. Substitutions: Cold seltzer for the club ONE: Combine reserved oil from the tuna soda. You can also prepare as directed, (or a combo of toasted sesame oil and using JELL-O Lemon Flavor Gelatin. olive oil) and about 2 tablespoons rice vinegar, salt and pepper to taste.

TWO: Fill a big bowl with all of the veggies. Whisk together the dressing. Toss together the dressing and salad, reserving some dressing to prevent sogginess and adding back as needed. Top with chunks of tuna and almonds.

BP’s community cookbook 31 snack

33 Peanut Butter Protein Balls

33 Salsa

33 Fruit Smoothie

33 Three-Seed Crackers

34 Crunch-Nut Granola

34 Kale Chips

BP’s community cookbook 32 BP’s community cookbook # Peanut Butter Salsa Fruit Smoothie Protein Balls Marilyn, Blaine, WA Ann, Houston, TX Nancy, Houston, TX INGREDIENTS: INGREDIENTS:

INGREDIENTS: 6 bunches of green onions 1/2 cup all-natural frozen fruit – no sugar added (mango, pineapple, 4 – 6 medium Anaheim peppers 1 cup of protein powder strawberry, peach) (chocolate or vanilla) 6 serrano peppers 3 tablespoons plain yogurt 1 cup non-fat dry milk 2 jalapeños 1/2 cup whole milk 1 cup of Rice Krispies cereal 2 bunches of cilantro 1 scoop whey protein 1 cup of peanut butter 6 cans Del Monte Diced Tomatoes 1/2 cup blueberries (low-fat is optional) with Garlic and Onion Sugar substitute to taste 1 banana COOKING INSTRUCTIONS: Cocoa powder mixed with sugar 1 squirt honey Slice all green onions and throw in substitute to taste ONE: bowl (should be half full). COOKING INSTRUCTIONS:

COOKING INSTRUCTIONS: TWO: Peppers: Cut ends off the ONE: Put all ingredients in blender and ONE: Add the protein powder, dry Anaheims and remove seeds. blend until smooth. milk, cereal, peanut butter, and sugar Chop into small-to-medium chunks substitute (to taste) in mixing bowl. Mix and throw in pepper bowl. thoroughly, making sure that all the dry Take ends off the serranos and Three-Seed Crackers milk is in the mix and not really visible. keep 50% seeds in. Chop into Kathy, Retired, Anchorage, AK

TWO: Form the mixture into small balls small-to-medium chunks and throw in pepper bowl. Here’s a fantastic recipe (about 1.5” diameter). (I sometimes that the Gatesville (Texas) add a tablespoon or two of water if the Take ends off jalapeños and keep mixture is too dry to form balls.) few seeds. Fitness Center offered to its members. These crackers are THREE: Roll balls in the cocoa sugar Take peppers from pepper bowl substitute mix. and put in food processor – spin till delicious! They’re especially chopped – not pureed. FOUR: Refrigerate (or freeze). great before and/or after THREE: Add to onions in first bowl. a gym workout...healthy,

FOUR: Add tomatoes from can and stir in nutritious, and they take to right consistency. the edge off the ravenous,

FIVE: Chop leafy part off cilantro and post-workout hungries. put in processor – spin until tiny pieces. INGREDIENTS: Stir into salsa. 1/2 cup sunflower seeds SIX: Taste and know it gets a little hotter overnight. If too hot, add more tomatoes. 1/2 cup flax seeds For hotter, add jalapeño seeds. 1/2 cup pumpkin seeds SEVEN: Cover with Saran wrap and throw 1/2 teaspoon baking powder in fridge overnight. 1/2 teaspoon sea salt (optional) Enjoy! 1/2 teaspoon cracked black pepper (or other spice/herb of your choice)

BP’s community cookbook 33 1 1/4 cup barley flour 1 teaspoon nutmeg, freshly ground (optional) Kale Chips 2 1/2 tablespoons olive oil 1 teaspoon cinnamon (optional) Marianne and Donald, Houston, TX 1/2 cup low-fat milk (plus more for brushing crackers) 1 teaspoon salt I don’t like kale, but I love 1/2 tablespoon chopped garlic Optional additions: Your favorite dried these! They satisfy my fruit (raisins, craisins, coconut flakes), craving for potato chips. COOKING INSTRUCTIONS: M&M’s or semi-sweet chips. ONE: Preheat oven to 375°. Place half INGREDIENTS: COOKING INSTRUCTIONS: of the sunflower, flax and pumpkin seeds 1 – 2 tablespoons oil olive in a food processor and process just ONE: Preheat oven to 275°. until they are the consistency of coarsely 1 – 2 cloves of crushed garlic ground coffee beans. Transfer to a mixing TWO: Mix brown sugar and water in a Squeeze of lemon juice bowl and stir in baking powder, salt, microwave-safe bowl and microwave on Little bit of salt and pepper pepper and flour. Stir in olive oil, milk, and high for 3 – 5 minutes or until the sugar garlic. Finally, stir in remaining seeds. is completely dissolved. Mix above ingredients in a large bowl.

TWO: Roll teaspoons of dough into balls. THREE: While sugar melts, combine oats 1 bunch kale, washed, dried, and thick Place on a parchment paper-covered and nuts in a large mixing bowl. stalk removed. baking sheet and flatten to a thickness of FOUR: When sugar mixture is ready, add COOKING INSTRUCTIONS: 1/4 inch. Brush tops of crackers with milk honey, molasses, oil, vanilla and salt and and sprinkle with sea salt (optional). Bake stir thoroughly. ONE: Preheat oven to 400°. for 20 – 25 minutes, until browned and TWO: Take prepared kale and put in bowl crisp. Transfer to a cooling rack to cool FIVE: Pour liquids over the oats and nuts with olive oil mixture. Massage olive oil before serving. and mix thoroughly until all the oats are coated evenly. mixture onto kale leaves. THREE: I often add different kinds of THREE: Take kale leaves and arrange in spices to the dough; dehydrated red SIX: Divide mixture onto two cookie a single layer on baking sheet. Cook in peppers are especially good! sheets lined with non-stick foil or parchment paper and bake at 275° for oven until crispy. Crunch-Nut Granola 45 – 60 minutes until golden brown. If FOUR: Watch carefully as there is a fine you like big chunks of granola, do not line between burnt and crisp. Todd, HSE Blaine, WA stir mix while cooking and wait until Crunch away! INGREDIENTS: completely cool before handling. If not, stir mixture once while cooking. Mixture 8 cups rolled oats will still be pliable when removed from 2 – 3 cups chopped nuts (choose any the oven but will firm up to a nice nuts you prefer—we use walnuts, crunchiness when cool. almonds, pecans, sunflower seeds, SEVEN: Cool completely and store in an sesame seeds, cashews) airtight container for up to 2 weeks. 3/4 cup brown sugar EIGHT: Serve over yogurt or with milk 1/2 cup water or enjoy a handful or two for dessert.

2 tablespoons honey NINE: Some sweetness may be added 2 tablespoons molasses to the basic mixture after it’s cool, such as dried fruit, chocolate or any 1 tablespoon flax oil other little sweeties you prefer. 1 tablespoon vanilla Enjoy!

BP’s community cookbook 34 dessert

36 Grilled Nectarines

36 Vanilla Ice Cream

36 Hawaiian Pie

37 Healthy Pumpkin Pie

37 Fruit Dessert

BP’s community cookbook 35 BP’s community cookbook # Grilled Nectarines Vanilla Ice Cream Hawaiian Pie Bob, Prudhoe Bay, Western Robin, BP Decatur Claudette (widow of Jimmy Operating Area Wakefield, retired 1999) INGREDIENTS: Naples, TX INGREDIENTS: 1 gallon 1% milk INGREDIENTS: Nectarines 1 can Fat-Free Eagle Brand condensed Olive oil milk (sweetened) 1 graham cracker crust 1 teaspoon fat-free sour cream 2 teaspoons vanilla 2 bananas or mascarpone 1 8-ounce Fat Free Cool Whip 1 cup fresh strawberries Honey 1 4-ounce box of sugar-free instant 1 can pineapple tidbits vanilla pudding 1 box of sugar-free instant vanilla COOKING INSTRUCTIONS: pudding mix ONE: Split nectarines in half. COOKING INSTRUCTIONS: Milk (for vanilla pudding mix) TWO: Coat halves with a light coating ONE: Mix all together in blender and Lite Cool Whip of olive oil. put in freezer and freeze.

THREE: Grill for 2 – 5 minutes on each TWO: Add any fruit to this recipe that COOKING INSTRUCTIONS: you may desire. side until warmed through and flesh ONE: Slice and layer in pie crust 1 banana, has softened—time is dependent on 1 cup fresh strawberries, pineapple how ripe the fruit is. tidbits drained and dried with paper FOUR: Serve with a teaspoon of fat-free towels, another banana. sour cream or mascarpone (Italian cream TWO: Add any other fresh fruit as desired. cheese) where the pit was and drizzle with honey. THREE: One box of sugar-free instant vanilla pudding mixed according to directions and pour over fruit.

FOUR: Top with Lite or Fat Free Cool Whip.

FIVE: Chill several hours before serving. Great summer no-cook dessert.

BP’s community cookbook 36 Healthy Pumpkin Pie Fruit Dessert Jerry, Naperville, IL Marsha, Chicago, IL

CRUST INGREDIENTS: INGREDIENTS: 1 1/2 cups all-purpose flour Honeydew melon 1/2 teaspoon salt Cantaloupe 1/4 cup canola oil Watermelon 1/4 cup cold water Blackberries Strawberries FILLING INGREDIENTS: Blueberries 2 egg whites, lightly beaten Honey-flavoured Greek yogurt 16-ounce can of pumpkin 2/3 cup sugar COOKING INSTRUCTIONS:

1/2 teaspoon salt ONE: Cut up the melons in chunks and 3/4 teaspoon ground cinnamon spoon 1/4 cup of each in a bowl with approximately 1/4 cup of the berries. 1/4 teaspoon ground ginger TWO: Add 1 – 2 teaspoons of the 1/8 teaspoon ground cloves honey-flavoured yogurt on top of the fruit. 12-ounce can evaporated Enjoy a sweet and healthy snack. skimmed milk

COOKING INSTRUCTIONS:

CRUST: Spray 9-inch pie plate with no-stick cooking spray. In a medium bowl, combine flour and salt. Using a pastry cutter or fork, cut in oil until mixture is crumbly. Add water using a fork to blend. Shape dough into ball; chill for about 1 hour. On lightly floured surface, roll dough into a circle about 2” larger than pie plate. Line the plate with pastry. Turn edge under; flute, if desired.

FILLING: In medium bowl, combine egg whites with remaining ingredients and stir well. Pour into pie crust. Bake in preheated 425° oven for 15 minutes. Reduce temperature to 350°. Bake an additional 45 – 50 minutes, or until knife inserted near the center comes out clean. Cool on wire rack.

HINTS: For a more tender crust, substitute 1 1/2 cups of cake flour for the all-purpose flour. Also, bake pie on a preheated cookie sheet if using a metal or foil pie pan. BP’s community cookbook 37 Want to submit a recipe for our second edition cookbook? Send your recipe via email to [email protected]. Be sure to include your first name, location, ingredients for the recipe and cooking instructions.

This cookbook is a collection of recipes from a variety of sources and is offered as a service to the BP community. BP does not test the recipes in this cookbook. Users should rely on their judgment as to the quality or accuracy of the recipes included here. It is the user’s responsibility to determine the nutritional value, and safety of food preparation instructions. BP is not responsible for any damage, medically or otherwise, resulting in the preparation of food using the cooking instructions provided in this cookbook. For those individuals with food or other allergies, or who have special food requirements or health issues, users are responsible for carefully determining whether or not the recipes may create a problem for you. All recipes are used at the risk of the consumer. For those with special needs, allergies, requirements or health problems, in the event of any doubt, please contact your medical advisor prior to the use of any recipe. BP’s community cookbook Edition 1 BP’s community cookbook #