Ingredients:

Bacalao

Sweet Potatoes

Yuca

Green Plantains

Yellow Plantains

Hard Boiled Eggs

Tomatoes

Avocado

Red Onions

Butter

Olive Oil

Salt and Pepper

Directions:

Overnight soak the Bacalao fillets in cold water. Change the water and Drain when ready to cook.

Boil in Large Water Pots thoroughly the Yuca, Sweet Potatoes, Plantains, Eggs until done. Boil the Bacalao until soft.

Cut and Saute the Red Onions in butter until translucent.

Peel, Cut, Slice and Dice all ingredients. 

Add Salt and Pepper to taste.  Drizzle with Olive Oil.  Serve at Room Temperature.

Lemon and Herb Roasted Chicken Legs with Brown Rice, Broccoli and Yogurt-Cucumber Dipping Sauce

By Chef Marc Murphy

8 chicken legs

1 lemon, sliced

4 sprigs of thyme

Salt and freshly ground pepper.

1 head of broccoli

1 cup cooked brown rice

Cucumber-Yogurt Dipping Sauce

3 whole plum tomatoes

1 cup plain yogurt

½ English cucumber

Salt and freshly ground pepper

Directions

Marinate the chicken legs with the lemon slices and thyme overnight.

Preheat oven to 350 degrees. Season chicken with salt and pepper and roast until golden brown, about 12 minutes

Prepare an ice bath. Cut the broccoli into spears and cook in salted boiling water for 20 seconds, then transfer to the ice bath. Remove broccoli from the water, then sauté it in olive oil until warm. Divide broccoli, chicken and rice among four plates. Serve with Cucumber-Yogurt Dipping Sauce.

Cucumber-Yogurt Dipping Sauce

Cut the cucumber in half lengthwise and remove the seeds. Grate the cucumber into a bowl and squeeze out any liquid

Add to yogurt and mix. Season with salt and pepper

By Chef Marc Murphy

Grilled chicken and vegetable quesadilla with fresh tomato sauce

Serves 4

Quesadilla

4 whole wheat tortillas

1 chicken breast

1 small red onion

1 cup roasted red peppers

1 zucchini

1 yellow squash

1 cup grated cheddar cheese

butterfly the chicken breast and season with salt and pepper.  Place the chicken on a hot grill and cook for 4 minutes on one side, flip and cook for another 4 minutes. Remove from the grill and let cool then dice the chicken into 1 inch pieces.

dice the red onion, zucchini and squash and sauté in a pan for about 2 minutes or until vegetables are soft. Add the roasted red peppers and heat until warm.

Spread grated cheese on one half of each tortilla and place grilled chicken and vegetables on top, covering with another layer of cheese. Fold the tortillas in half and place them in a 350 degree oven for 5 minutes until cheese melts. Slice in 4 pieces and serve with fresh tomato sauce.

Tomato Sauce

3 whole plum tomatoes

2 cloves garlic

1 shallot thinly sliced

4 leaves torn basil

¼ cup chopped parsley

4 tbl olive oil

cut tomatoes in quarters and remove stem, sauté with shallots, garlic and olive oil. Season with salt and pepper, add herbs and cook for about 15 minutes.

Puree sauce and serve warm with quesadilla

Low Fat Pumpkin Cupcakes with Frosting (Adapted from Gina’s Skinny Taste)

Servings: 24 • Serving Size: 1 cupcake • Weight Watchers Points:  3
Calories: 121.1 • Fat: 2.8 g • Protein: 1.4 g • Carb: 23.2 g • Fiber: 0.5 g • Sugar:13.9 g
Sodium: 142.3 mg

Ingredients:

• 18.25 oz Betty Crocker Golden Vanilla Super Moist Cake Mix*
• 2 tsp pumpkin pie spice
• 1 cup canned 100% pure pumpkin
• 1 cup water

For the Pumpkin Cream Cheese Frosting:

• 8 oz Philadelphia 1/3 fat cream cheese 
• 1/2 cup pureed pumpkin (canned is fine)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tsp pumpkin pie spice
• 5 tbsp packed brown sugar

Directions:

Preheat oven to 350°. Line a cupcake tin with cupcake wrappers.

Combine cake mix and pumpkin spice in a large bowl. Add pumpkin puree and water, mix about 2 minutes.

Fill cupcake liners 2/3 full and bake about 20 - 25 minutes, or until a toothpick inserted comes out clean.

For the frosting, combine the cream cheese, pumpkin, vanilla, cinnamon, pumpkin pie spice and brown sugar until smooth. You can use a spatula to ice the cupcakes or pipe them which may require making more frosting. 

Makes 24

*Betty Crocker has reduced their cake mixes, so read the labels on your box. Dunkin Hines still carries 18.25 oz boxes.

Now in its 18th year, CookShop, the signature nutrition education program of the Food Bank For New York City, gives low-income children, adults and teens the knowledge and tools to adopt and enjoy a healthy diet on a limited budget.  CookShop fosters enthusiasm for fresh, affordable fruits, vegetables and other whole foods through interactive classes that teach cooking and nutrition as well as a peer-led social marketing – together reaching approximately 135,000 New Yorkers citywide.
Here is one of the tasty, nutritious and simple recipes from the CookShop curriculum.
For more information on our CookShop program, please visit: foodbanknyc.org/cookshop

Collard Greens and Beans
Prep Time: 20-25 minutes
Serves: 3 - 4 people

Ingredients
collard greens        2 bunches
black eyed peas     1 (15 ounce) can
diced tomatoes      1 (15 ounce) can
yellow onion          1 ½ cups
fresh garlic            4 cloves
olive oil                2 Tablespoons
apple cider vinegar  2 Tablespoons
salt                     1 teaspoon
black pepper          1/2 teaspoon

Instructions
1. Wash collard greens thoroughly to remove the dirt.
2. Remove the large center vein from each collard leaf.
3. Cut onions in half and remove skin.
4. Cut onions into thin strips.
5. Remove skin from garlic cloves.
6. Cut garlic into small pieces.
7. Open cans of black eyed peas and diced tomatoes with the can opener.  Remove and discard lids.
8. Roll collard green leaves into long tubes and cut in ½ strips
9. Cut onions into small pieces.
10. Pour can of black eyed peas into a colander and rinse thoroughly.
11. Pour can of diced tomatoes into the same colander as the black eyed peas and DRAIN LIQUID (DO NOT RINSE).
12. Place the stock pot on stove.
13. Measure and add olive oil to the stock pot.
14. Measure and add onions and garlic to the stock pot.
15. Turn stove to medium heat.
16. Stir and let cook for 5-7 minutes until onions soften. Be careful not to burn!
17. Turn heat to low.
18. Add collard greens to the stock pot and stir.
19. Let cook for 7-10 minutes until collard greens are tender but still bright green.  Stir frequently.
20. Add black eyed peas and diced tomatoes to the stock pot.
21. Measure and add apple cider vinegar, salt and black pepper to the stock pot.
22. Stir ingredients to combine.
23. Turn the heat to medium.
24. Let cook for 5 additional minutes.
25. Remove the stock pot from heat.  Let cool for 5 minutes.
26. Serve warm. 
27. Enjoy!

Submitted by: Amanda Williams, CookShop Classroom Associate, Food Bank For New York City

Preheat oven to 400 F. Break up a head of cauliflower into florets. Toss with a little olive oil and salt (curry powder is an extra option) and spread out on cookie sheet. Roast for 15 mintues or until brown and fragrant. Whiel cauliflower roasts, chop up two leeks and saute over medium heat in a soup pot. Add cauliflower when done and add 1 quart vegetable or chicken stock. Bring to boil, then simmer until vegetables are soft. Puree and serve.

Submitted by Jonathan Mintz, Commissioner, NYC Department of Consumer Affairs

Ingredients:

fresh eggplant

garden tomato

goat cheese

pesto

pine nut (optional)

olive oil

Instructions:

Cut eggplant vertically into round slices, the thickness of a table coaster or so. Marinate briefly in olive oil and then either grill or sauté. Remove from heat. Cut similar-sized and shaped slices of tomato and place on top of each round of eggplant. On top of each, then add dollop of goat cheese and then dollop of pesto. A couple pine nuts could also be added

onion

carrot

daikon radish

kabocha squash

dried wakame seaweed (1 strip)

miso (organic, traditionally produced)

water

boil water (4 cups), add wakame (cut)

cut all the veggies, and add to the soup

cook until soft

turn off heat, then add miso paste (1ts/1cup of soup)

gently simmer for a few minutes

“one cup miso soup a day keeps a doctor away” 

Jin — Macrobiotic health counselor, cooking instructor

www.wholelifewithjin.com

1 cup pancake complete mix add water as instructed, add 2 tbls bran, 1 ripe banana cut down center two times, across 1/2” slices,add pancake mixture to bananas stir lightly do not crush banana, cook on non stick griddle or pan on low heat both sides until cook sprinkle with cinnamon serve