Healthy Office Cookbook

OUR HEALTHY OFFICE
COOKBOOK

Presented by IBS’s Healthy Week

Easy and healthy recipes to enjoy.

6/23/2016

Table of Contents

Avocado Toast ....................................................................................................................................................................2
Breakfast Egg Muffins .......................................................................................................................................................3
Spicy Chicken & Avocado Wraps...................................................................................................................................4
Baja Chipotle Fish Tacos....................................................................................................................................................5
Chili Stuffed Sweet Potatoes / Yams .............................................................................................................................6
Butternut Squash with Tortellini ........................................................................................................................................7
Whole-Wheat Linguine with Asparagus and Lemon ...................................................................................................8
One Pan Mexican Quinoa ................................................................................................................................................9
Avocado Pasta................................................................................................................................................................. 10
Quick and Easy Veggie Chili......................................................................................................................................... 11
Chicken and Spinach Rigatoni Casserole.................................................................................................................... 12
Marmalade Chicken........................................................................................................................................................ 13
Quinoa with Broccoli-Avocado Pesto........................................................................................................................... 14
Sesame Chicken Bowl ..................................................................................................................................................... 15

1

Avocado Toast

Simply the best breakfast and snack of all time. Toast, slice, INGREDIENTS
drizzle. Done.
¼ avocado
Prep: 5 MIN Serves: 1 1 slice bread toasted
1 hardboiled egg sliced
Instructions: Extra Virgin olive oil
1 tsp lemon juice
1. Smash avocado and spread on toast. 1 tsp chia seeds
2. Top with egg slices. Sea Salt & Black Pepper
3. Drizzle with olive oil and lemon juice. Then, sprinkle chia

seeds, salt, and pepper on top.

2

Breakfast Egg Muffins

The end result tastes like an omelet, looks like a muffin and is INGREDIENTS
packed full of protein and delicious veggie nutrients. You can eat
them hot or cold, for breakfast, lunch or dinner or as a post- 1 bell pepper
workout snack! 3 spring onions
4 little cherry tomatoes/one
Prep: 5 MIN Cook: 18 MIN Serves: 6 normal tomato
6 Eggs
Instructions: ¼ tsp salt
12 slot muffin tin
1. Preheat the oven to 390˚F Optional:
2. Wash and dice the pepper, onions, and tomatoes and 2 slices cheese (eg. cheddar)
Handful spinach
put them in a large mixing bowl. 2-3 splashes of hot sauce or
3. Add the eggs and salt and mix well. curry powder
4. Optionally add some hot sauce, or curry powder.
5. Grease the muffin tin with oil and pour the egg mixture

evenly into the muffin slots. You can also layer cheese
over the top of each muffin before they go into the
oven, or mix it into the batter.
6. Bake for 15-18 minutes, or until the tops are firm to the
touch.

3

Spicy Chicken & Avocado Wraps

Pan-fry lean chicken breast with lime, chilli and garlic, then pile INGREDIENTS
onto seeded tortilla wraps. Cool before assembling if packing
for lunch. 1 chicken breast (approx
180g), thinly sliced at an
Prep: 5 MIN Cook: 8 MIN Serves: 2 angle

Instructions: generous squeeze juice ½
lime
1. Mix the chicken with the lime juice, chili powder and
garlic. ½ tsp mild chilli powder

2. Heat the oil in a non-stick frying pan then fry the chicken 1 garlic clove, chopped
for a couple of mins – it will cook very quickly so keep
an eye on it. Meanwhile, warm the wraps following the 1 tsp olive oil
pack instructions or, if you have a gas hob, heat them 2 seeded wraps
over the flame to slightly char them. Do not let them dry
out or they are difficult to roll. 1 avocado, halved and
stoned
3. Squash half an avocado onto each wrap, add the
peppers to the pan to warm them through then pile onto 1 roasted red pepper from
the wraps with the chicken, and sprinkle over the a jar, sliced
coriander. Roll up, cut in half and eat with your fingers.
a few sprigs coriander,
chopped

4

Baja Chipotle Fish Tacos

Marinated cod, cabbage, and zesty white sauce lend authentic INGREDIENTS
Baja flavors to these easy to make tacos.
1 1⁄4 cups Lawry baja
Prep: 10 MIN Cook: 45 MIN Serves: 6 chipotle marinade, with lime
juice (R)
Instructions:
1 1⁄2 lbs cod or 1 1⁄2 lbs
1. Place fish in a large baking dish or re-sealable plastic other firm white fish fillets
bag, pour 3/4 cup Lawry's Baja (r) Chipotle Marinade
with Lime Juice over the fish. 1⁄4 cup mayonnaise

2. Marinate in refrigerator about 30 minutes in covered 1⁄4 cup sour cream
dish or sealed plastic bag.
12 soft taco-size corn
3. Remove fish from dish or bag and discard marinade. tortillas, warmed
4. Grill or broil fish and baste with 1/4 cup Baja Chipotle
2 cups green cabbage,
Marinade. Turn fish once and cook until fish flakes easily shredded
with a fork.
5. While fish is cooking, combine mayonnaise, sour cream,
and remaining 2-4 tablespoons of marinade in a small
bowl.
6. To serve place fish in tortillas, using two tortillas for
each taco, top with shredded cabbage and drizzle with
sauce.

5

Chili Stuffed Sweet Potatoes / Yams INGREDIENTS

Prep: 10 MIN Cook: 45 MIN Serves: 2 2 sweet potatoes (about 8
ounces each) or 2 yams
Instructions: (about 8 ounces each)

1. Bake potatoes at 375 F for about 45 minutes or until 1⁄2-3⁄4 cup chili bean
tender.
2 tablespoons cheddar
2. Warm chili beans while potatoes bake. cheese, grated
3. Slice potatoes down the center but not all the way

through and gently push in the ends so the potato forms
a boat.
4. Add about a 1/4 cup of chili to each potato. They
should be full but not overflowing.
5. Top with cheese and enjoy.

6

Butternut Squash with Tortellini INGREDIENTS

While typical butternut squash pasta dishes can be ladden with 1 pint button mushrooms,
cream and sweetening agents like brown sugar, this take keeps quartered
the squash au naturel. With just a handful of ingredients and as
little as 15 minutes of active prep time, this recipe is easy as pie. 1/2 small butternut squash,
peeled and cubed
Prep: 10 MIN Cook: 20 MIN Serves: 2
2 tablespoons fresh chopped
Instructions: sage (optional)

1. Preheat oven to 450 degrees. 1-2 tablespoons olive oil
2. Toss mushrooms, butternut squash, sage (if using), olive
1 teaspoon ground nutmeg
oil, nutmeg, and salt and pepper to taste. Place on a
rimmed baking sheet and bake for 20 to 25 minutes. Salt
3. While vegetables roast, cook tortellini according to
package instructions. Reserve about 1/2 cup cooking Pepper
water before draining.
4. Toss tortellini, roasted vegetables, and cheese. If pasta 1 small package cheese
looks too dry, add reserved cooking water a few tortellini
tablespoons at a time until it reaches the desired
consistency. 2 ounces Parmesan cheese,
grated

7

Whole-Wheat Linguine with Asparagus and Lemon

Prep: 10 MIN Cook: 45 MIN Serves: 4 INGREDIENTS

Instructions: 8 oz. whole-wheat linguine
(or other long, skinny pasta)
1. Bring a large pot of salted water to a boil. Add linguine
and cook until al dente, approximately 8 to10 minutes. 2 tablespoons olive oil

2. Meanwhile, heat oil in a large sautée pan over medium 1 shallot, minced
heat.
1 lb. asparagus, ends
3. Add shallots and let them cook (without browning) until trimmed and cut into 1-inch
fragrant, about 3 to 5 minutes. pieces

4. Stir in asparagus and garlic, and season with salt and 3 cloves garlic, minced
1/2 teaspoon pepper. Cook until asparagus is tender,
about 5 minutes. 1/2 teaspoon salt

5. Pour in the wine and continue cooking until it’s almost 1 teaspoon ground black
fully reduced. pepper, divided

6. Stir in the vegetable stock, lemon juice, and lemon zest. 1/2 cup dry white wine
Bring to a boil and cook until the liquid is reduced by
half, about 5 minutes. 1 cup vegetable stock

7. Add the linguine, parmesan cheese, and remaining black 1 lemon, zested and juiced
pepper, and toss well. Garnish with additional lemon
zest and shaved parmesan and serve immediately. 1/4 cup parmesan cheese,
grated, plus more for
garnish

8

One Pan Mexican Quinoa INGREDIENTS

Wonderfully light, healthy and nutritious. And it’s so easy to 1 tablespoon olive oil
make – even the quinoa is cooked right in the pan!
2 cloves garlic, minced
Prep: 10 MIN Cook: 25 MIN Serves: 4
1 jalapeno, minced
Instructions:
1 cup quinoa
1. Heat olive oil in a large skillet over medium high heat.
Add garlic and jalapeno, and cook, stirring frequently, 1 cup vegetable broth
until fragrant, about 1 minute.
1 (15-ounce) can black
2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, beans, drained and rinsed
chili powder and cumin; season with salt and pepper, to
taste. Bring to a boil; cover, reduce heat and simmer 1 (14.5 oz) can fire-roasted
until quinoa is cooked through, about 20 minutes. Stir in diced tomatoes
avocado, lime juice and cilantro.
1 cup corn kernels
3. Serve immediately.
1 teaspoon chili powder

1/2 teaspoon cumin

Kosher salt and freshly
ground black pepper, to
taste

1 avocado, halved, seeded,
peeled and diced

Juice of 1 lime

2 tablespoons chopped fresh
cilantro leaves

9

Avocado Pasta INGREDIENTS

The easiest, most unbelievably creamy avocado pasta that 12 ounces spaghetti
everyone will love. And it’ll be on your dinner table in just 20
min! 2 ripe avocados, halved,
seeded and peeled
Prep: 10 MIN
1/2 cup fresh basil leaves
Cook: 10 MIN
2 cloves garlic
Serves: 4
2 tablespoons freshly
Instructions: squeezed lemon juice

1. In a large pot of boiling salted water, cook pasta Kosher salt and freshly
according to package instructions; drain well. ground black pepper, to
taste
2. To make the avocado sauce, combine avocados, basil,
garlic and lemon juice in the bowl of a food processor; 1/3 cup olive oil
season with salt and pepper, to taste. With the motor
running, add olive oil in a slow stream until emulsified; 1 cup cherry tomatoes,
set aside. halved

3. In a large bowl, combine pasta, avocado sauce, cherry 1/2 cup canned corn
tomatoes and corn. Serve immediately. kernels, drained and rinsed

10

Quick and Easy Veggie Chili

This recipe is healthy and hearty, and whether you're vegetarian, INGREDIENTS
vegan, gluten-free, or a meat-lover, it's sure to win you over. The
chili is loaded with beans and veggies, plus spices to heat things 3 tablespoons olive oil
up.
1 onion, diced
Prep: 10 MIN
2 red bell peppers, cored
Cook: 40 MIN and diced

Serves: 4-6 4 cloves garlic, minced

Instructions: 1 1/2 teaspoons cumin

1. In a Dutch oven or large stock pot, heat oil over medium 1/4 teaspoon cayenne
heat. Add onions, peppers, garlic, cumin, cayenne, and pepper
chili powder, and season with salt and pepper. Stir
together and cook until soft, 3 to 4 minutes. 1 tablespoon chili powder

2. Mix in beans, tomatoes, and corn. Bring mixture to a Salt
boil, then lower heat and simmer for 30 minutes, stirring
occasionally. Taste and season with additional salt and Freshly ground black pepper
pepper, if necessary. Served with desired toppings.
Leftovers will keep in the fridge for about a week or in 1 can (14.5 ounces) kidney
the freezer for a couple months. beans, rinsed and drained

1 can (14.5 ounces) black
beans, rinsed and drained

3 cans (15 ounces each)
diced tomatoes

1 cup frozen corn

11

Chicken and Spinach Rigatoni Casserole INGREDIENTS

Prep: 20 MIN Cook: 20 MIN Serves: 8 10 ounces rigatoni pasta
(uncooked)
Instructions:
1 (10 ounce) package
1. Cook pasta according to pkg directions and drain. frozen chopped spinach,
2. Place spinach on paper towel and squeeze until barely thawed and drained

moist. 2 teaspoons vegetable oil
3. Add oil to a large non-stick skillet and place over
1 large onion, chopped
medium heat until hot. Add onion and garlic and sauté
until tender. Add chicken and cook until it loses its pink 4 garlic cloves, minced
color, stirring constantly.
4. Stir in tomatoes, tomato paste, basil, oregano and 1 lb boneless skinless chicken
crushed red pepper flakes. Bring to a boil and then breast, chopped
reduce heat. Simmer 5 minutes, uncovered stirring
occasionally. 1 (20 ounce) can whole
5. Combine pasta, spinach, chicken mixture and 1/4 cup tomatoes, undrained,
cheese in a bowl; stir well. Spoon into 13 X 9 baking coarsely chopped
dish coated with cooking spray. Sprinkle with remaining
1/4 cup parmesan cheese over the top. Bake at 350° 3 tablespoons tomato paste
for 20 minutes.
1 1⁄4 teaspoons dried basil

3⁄4 teaspoon oregano

1⁄4 teaspoon hot red
pepper flakes, crushed

1⁄2 cup parmesan cheese,
grated

12

Marmalade Chicken

This sweet and spicy dinner is easy to keep on the lighter side. INGREDIENTS
The marmalade topping takes the edge off the blackened, Cajun-
style chicken, and it’s easy to pull everything together by serving For Blackening Seasoning:
over a bed of rice and vegetables. 2 teaspoons salt

Prep: 20 MIN Cook: 10 MIN Serves: 4 1 teaspoon pepper

Instructions: 1 1/2 teaspoons cayenne

1. Combine all seasoning ingredients. Preheat oven to 350 1 tablespoon paprika
degrees.
1/2 teaspoon thyme
2. Cook rice according to package directions.
3. While rice is cooking, coat chicken in a liberal dose of 1 teaspoon oregano

blackening seasoning. Sear chicken for 1 minute on each 1 teaspoon garlic powder
side until nicely blackened and crisp. Transfer to a
nonstick baking dish (or oven-safe pan) and bake for 5 1/2 teaspoon nutmeg
to 10 minutes (depending on thickness of meat), or until
juices run clear. For Chicken:
4. Heat frozen vegetables in the oven or microwave. Mix 2 1/2 cups yellow or brown
with cooked rice and divide among four plates. rice
5. Plate 1 chicken breast over rice mixture, and add 1
dollop marmalade on top of each. 4 skinless, boneless chicken
breasts

1 package (16 ounces)
frozen mixed vegetables

1/4 cup orange marmalade

13

Quinoa with Broccoli-Avocado Pesto

Not only green and satisfying, this meal also takes minimal INGREDIENTS
effort to prepare. It's full of healthy, clean ingredients like
quinoa and avocado. Although it calls for mushrooms and pine 2 heads broccoli, cut into
nuts, you could add any additional veggies or nuts you like. florets
8 cloves garlic
Prep: 15 MIN Cook: 30 MIN Serves: 2-3 1/4 cup olive oil, divided
Sea salt
Instructions: 1 avocado
3 ounces Parmesan cheese,
1. Preheat oven to 425 degrees. cut into small chunks
2. Toss broccoli and garlic with 1 tablespoon olive oil and Lemon juice (optional)
1 cup cooked quinoa
sprinkle with sea salt. Roast for 15 to 20 minutes, stirring 2 tablespoons pine nuts or
halfway through, until beginning to brown. Set 1/2 cup almonds
broccoli aside. 1/2 tablespoon butter
3. Add remaining broccoli, garlic, avocado, Parmesan, and 1/4 pound mushrooms
remaining 3 tablespoons olive oil to a blender, and
blend until a smooth puree is formed. Taste and season
with salt. Stir in lemon juice, if desired.
4. Mix 1/2 cup broccoli pesto and reserved broccoli
florets into cooked quinoa.
5. Heat a frying pan over medium heat. Add nuts to dry
pan and toast, stirring frequently, for 2 to 3 minutes,
until fragrant and beginning to turn golden brown.
Remove from pan and add to quinoa.
6. Add butter to the same frying pan and let it melt. Add
mushrooms and cook until golden brown, stirring
occasionally. Add to salad and serve warm.

14

Sesame Chicken Bowl INGREDIENTS

This recipe is the kind of thing that's perfect for using up all the 3 tablespoons soy sauce,
bits of things in your fridge—a handful of greens, a scoop of divided
grains, a chicken breast—and tying it all together with a
delicious sauce. 3 tablespoons tahini, divided

Prep: 10 MIN Cook: 20 MIN Serves: 2 3 tablespoons honey,
divided
Instructions:
1 tablespoon sesame oil
1. In a small bowl, mix 1 1/2 tablespoons each soy sauce,
tahini, and honey and sesame oil until evenly combined. 1/2 pound boneless, skinless
Pour over chicken and let marinate for 10 minutes. chicken tenders

2. Bring a large pot of salted water to a boil. Add greens 1 tablespoon canola oil
and cook for 1 to 2 minutes, until bright green. Drain
and run under cold water to stop cooking. Set aside. 3 cloves garlic, peeled and
minced
3. Heat canola oil in a frying pan over medium heat. Add
garlic and sauté for 1 to 2 minutes, until fragrant. 3 cups dark leafy greens
(such as spinach, Chinese
4. Add chicken and marinade. Cook for 2 minutes on each broccoli, or kale), trimmed
side, or until cooked through. and chopped

5. Add grain and stir to coat with sauce. Cook for 1 to 2 1 cup cooked grains (such as
minutes until rice is sticky and caramelized in some brown rice or quinoa)
places. Remove from heat and stir in greens.
1 tablespoon toasted
6. Whisk together remaining soy sauce, tahini, and honey. sesame seeds
Drizzle over chicken mixture and sprinkle with sesame
seeds.

15