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
French Toast
Morning Glory
Muffins
Blueberry Oat Bran
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,
no-calorie pancake syrup
2 teaspoons ground cinnamon
1/2 teaspoon baking soda
3/4 cup egg substitute
1 egg
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
3/4 cup grated carrots
1/2 cup walnuts, chopped
Optional: 10 frozen blueberries
in half.
THREE: Pour the syrup and blueberries
into a microwavable cup.
2 tablespoons chopped pecans
FOUR: Spray a frying pan with non-stick
COOKING INSTRUCTIONS:
oil and place over a low heat.
ONE: Preheat oven to 350° and line
FIVE: Dip the bread halves into the mixed
a muffin pan with paper or foil liners.
Egg Beaters and place in the frying pan.
Cook for a couple of minutes, flip, and
cook the other side until done.
TWO: In a large bowl, combine the
SIX: After the French toast is cooked
THREE: In a separate bowl, add the egg
and placed on a plate, put the cup
of syrup into the microwave and heat
for about 1 minute. Respray the frying
pan with non-stick oil and pour the
remaining Egg Beaters into the pan.
Cook until done.
SEVEN: Place the eggs on the plate.
Pour the heated syrup over the
French toast.
flours, sugar, baking soda, and cinnamon.
Whisk to blend evenly.
substitute, oil, applesauce and vanilla.
Stir in the apples, raisins and carrots.
Add to the flour mixture and blend just
until moistened but still slightly lumpy.
COOKING INSTRUCTIONS:
ONE: Whisk dry ingredients in bowl.
Mix wet ingredients in a separate
bowl. Blend the 2 mixtures and fold
in blueberries and walnuts.
TWO: Spray a 24 mini-muffin tin with
Pam cooking spray.
THREE: Fill each muffin tin 2/3 full.
Bake at 400° for 10 minutes.
These mini-muffins freeze well.
Lots of fiber and lots of fruit!
FOUR: Spoon the batter into muffin cups,
filling each cup about 2/3 full.
FIVE: Sprinkle with chopped pecans
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
Great Gazpacho
Crudités Platter
Scott, Huntington Beach, CA
Zucchini Parmesan
Crisps
INGREDIENTS:
Jerri, Toledo Refinery
INGREDIENTS:
2 celery stocks, including leaves, coarsely chopped
3 spring onions, coarsely chopped
1 large cucumber, seeded and sliced into chunks
1 teaspoon minced garlic
2 teaspoons crushed red pepper
seeds (or to taste) or several shakes of tobasco sauce (optional)
1 tablespoon wine vinegar
(white preferred, but red will do)
1 teaspoon olive oil
(may be omitted)
1 10.5-ounce can beef broth
1 14.5-ounce can diced tomatoes
1 cup water
COOKING INSTRUCTIONS:
ONE: Put beef broth into a blender
and add celery, spring onions, garlic,
red pepper seeds, wine vinegar,
water and olive oil.
TWO: Push the pulse button briefly
INGREDIENTS:
Cooking spray
2 medium zucchini
(about 1 pound total)
1 tablespoon olive oil
1/4 cup freshly grated Parmesan (3/4 ounce)
1/4 cup plain dry bread crumbs
1/8 teaspoon salt
Freshly ground black pepper
COOKING INSTRUCTIONS:
ONE: Preheat the oven to 450°. Coat a
baking sheet with cooking spray.
TWO: Slice the zucchini into 1/4-inch
thick rounds. In a medium bowl, toss
the zucchini with the oil. In a small bowl,
combine the Parmesan, bread crumbs,
salt, and a few turns of pepper. Dip each
round in the Parmesan mixture, coating
it evenly on both sides, pressing the
coating on to stick, and place in a single
layer on the prepared baking sheet.
a few times.
THREE: Bake the zucchini rounds until
THREE: Leave the veggies chunky.
browned and crisp, 25 – 30 minutes.
Remove with spatula.
FOUR: Add the diced tomatoes and
cut up cucumbers.
FOUR: Serve immediately.
Jerri, Toledo Refinery
Kosher salt, as needed
1/4 pound green or wax beans, trimmed
1 – 2 stalks broccoli, or 1/2 head cauliflower, cut into florets
1/2 pound asparagus, stalks peeled, woody ends trimmed
1/2 pound fresh sugar snap peas
1 bell pepper, stemmed, seeded,
and cut into strips
1 yellow bell pepper, stemmed, seeded, and cut into strips
1 bunch radishes (about 10,
with greens attached), washed
4 medium carrots, cut into
4-inch-long sticks
1 – 2 small zucchini or summer squash, cut into spears
1 medium cucumber, peeled if waxed, cut into spears
1 cup cherry or grape tomatoes
Dip (recipes follow)
COOKING DIRECTIONS:
ONE: Bring a large pot of water
to a boil and salt generously.
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,
until crisp-tender, about 2 minutes.
Scoop them out of the water and
immediately plunge the beans into
the ice water to stop their cooking
and set the color. Cool, remove
them from the ice bath, and pat dry.
allowed to rest overnight.
SEVEN: Salt and pepper can be added
to taste, but I find this recipe does not
require any.
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FOUR: Repeat with the broccoli,
cauliflower, and asparagus, cooking
each until crisp-tender. If using sugar
snaps or fennel, they may be served
raw or cooked depending on their
flavor or your preference.
Almond Cranberry
Quinoa
Healthy Crab Dip
Elyse, Houston, TX
INGREDIENTS:
INGREDIENTS:
FIVE: Attractively arrange all the
1 cup quinoa
vegetables on a large serving platter
and serve with the dip of your choice.
1/2 cup slivered blanched almonds
1 teaspoon vegetable oil
ROASTED RED PEPPER AND
SUN-DRIED TOMATO DIP:
1/2 cup roasted red peppers
(about 4 ounces)
1 1/2 cups boiling water
1 vegan vegetable bouillon cube
1/2 teaspoon salt
6 sun-dried tomatoes, packed in
oil, drained
1 cinnamon stick
1/4 cup drained or Greek-style yogurt (method follows)
1/2 cup dried cranberries
1 tablespoon extra-virgin olive oil
1/2 teaspoon honey
1/2 teaspoon kosher salt
1/4 teaspoon minced thyme, optional
1/8 – 1/4 teaspoon finely grated
orange zest
Freshly ground black pepper
1 bay leaf
COOKING INSTRUCTIONS:
ONE: Soak the quinoa 15 minutes
in cold water.
TWO: Stir the quinoa with your hand,
Cooking spray
6 ounces low-fat cream cheese,
softened to room temperature
1/2 cup of low-fat, unflavored
Greek yogurt
2 tablespoons green onion/chives,
chopped small
1/2 pound of crabmeat or 1 can
of crabmeat packed in water
3/4 teaspoon of hot sauce
(Louisiana Red)
1 dash of sea salt
OPTIONAL INGREDIENTS:
1/2 cup of water chestnuts
1 tablespoon pine nuts
pour off most of the water, and drain
through a fine mesh strainer.
COOKING INSTRUCTIONS:
THREE: Shake dry in the strainer, then set
together.
the strainer over a bowl or pitcher.
ONE: Combine all the ingredients in
FOUR: Heat a wide-bottomed pan on
a blender, and process until smooth.
Serve immediately or refrigerate
until ready to serve.
medium heat and add the oil.
Note: To make drained yogurt: Place
1/2 cup of plain whole or low-fat milk
yogurt in a coffee filter set in a sieve
or colander in the sink or over a bowl.
Set aside for 1 – 2 hours until thickened.
Discard the water whey and use
the yogurt as desired.
Maribeth, Chicago, Illinois
FIVE: Stir and toast the sliced almonds
until golden, then remove from pan.
SIX: Add the quinoa. Stir and toast until
dry and turning color.
ONE: Thoroughly mix all ingredients
TWO: Spoon dip into a lightly sprayed
baking dish.
THREE: Bake at 325° for approximately
20 minutes or until the top is golden
brown.
Serve with multigrain tortilla chips
or pita bites.
SEVEN: Add boiling water, veggie cube,
salt, bay leaf, cinnamon stick, and
dried cranberries.
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 9 A Healthier Burger 9 Turkey Burgers 9 Turkey Bolognese 10Turkey Black Bean
Pumpkin Chili 10
Black Bean Soup with
Turkey Sausage
10
Taco Soup
10
Seafood Stew with Winter Squash, Tomatoes and Saffron
14 Linguine with Bay Scallops and Fennel
21 Chicken Wrap
21 Port Stew and Rice
15Cauliflower and Broccoli Pasta Medley with Mustard Sauce
21 Kabab Koobideh
15Fettuccine with Avocado
22 Southwestern Grilled
Pork Tenderloin
15 Smarter Fettuccine Alfredo
16 Balsamic Chicken with
Baby Spinach
16 Frank’s Mediterranean Wrap
16 Chicken/Veggie Pasta
17 Buffalo Chicken Chili
22 Ghorme Sabzi
22 “Healthier” Eggplant Parmesan
23 Eggplant Parmesan Light
23 Spinach and Cottage
Cheese Pie
11
Rising-Sun Gingered Salmon
17 Chicken à la Reynolds Wrap
24 Jamaican Black Bean Coconut Cornbread Casserole
11
Lemon Broiled Salmon
18 Chinese Chicken Salad
24 Grilled Zucchini Pizza
12Grilled Alaskan Salmon with
Peach Salsa
18 Penne Pasta and Chicken
Casserole with Roasted Red
Pepper Puree
24 Sweet Potato Quesadillas
12 Coconut Snapper
12 Crab-Stuffed Red Snapper
13 Todd’s Quick and Tasty
Fish Tacos
19 Personalized Tortilla Soup
19 Sopa Ranchera
20 Chicken Vegetable Soup
13 Fresh Spring Rolls
20 Crunchy Chicken Slenders
14 Curried Shrimp with Sugar Snap Peas
20 Chipotle-Glazed Roast Chicken
with Sweet Potatoes
24 Creamy Corn Succotash
25 Tuscan Vegetable Soup
25 Pasta e Fagioli
(Bean and Pasta Soup)
26 Theresa’s Double-Tomato Soup
26 Tomato Basil Soup
BP’s community cookbook
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Beach Burgers
COOKING INSTRUCTIONS:
THREE: Heat a non-stick skillet coated
Troy, Castrol Industrial
New Hampshire
ONE: Fire up the grill. Sauté the spinach
in olive oil until it wilts.
with non-stick spray and grill patties 3 – 4
minutes on each side. Serve immediately.
My family’s number one
request: “Beach Burgers!”
TWO: In a large bowl, mix the turkey or
beef, spinach, lemon zest, garlic, salt,
and pepper.
TO SERVE: Place warm burger on a toasted
whole-wheat bun with a slice of tomato,
romaine lettuce, and Dijon mustard. Grilled
or raw red onion slices may be added.
THREE: You can make healthier quarter
INGREDIENTS:
2 pounds lean ground turkey
1/4 cup chopped yellow onions
pound burgers using a half-cup measuring
cup to get an equal amount per burger
and flattening them on waxed paper.
FOUR: Grill the burgers until done.
1/4 cup chopped green peppers
(optional red and yellow peppers)
Serve them on whole-grain buns.
1/8 cup chopped jalapeño pepper
Turkey Burgers
1/4 cup seasoned bread crumbs
2 egg whites
1 teaspoon minced garlic
Dash of pepper
Charles Russell, Retired
Newport News, VA
INGREDIENTS:
1 pound ground turkey breast
(or low-fat ground turkey)
ONE: Combine all ingredients and
1 extra-large egg white
TWO: Cook on charcoal or gas grill
on medium-high heat (450˚) for about
4 minutes each side.
THREE: Serve with whole-wheat rolls,
lettuce, tomato, and your favorite
condiments for a great-tasting,
low-fat meal.
A Healthier Burger
1/2 small onion, chopped
1/2 green pepper, seeded and chopped
1 carrot, grated
1/2 cup sodium-reduced vegetable
juice (I use V-8 juice) OR 1/2 cup
defatted sodium-reduced chicken
broth, with 1 teaspoon fresh lemon juice
1/2 cup dry bread crumbs
1 tablespoon Worcestershire sauce
Michael, Carson Refinery
1/4 teaspoon dried thyme, crushed
INGREDIENTS:
Freshly ground pepper
1 1/2 pounds ground turkey or beef
(or a mixture of both)
10 ounces baby spinach leaves
Zest of one lemon
Whole-wheat buns, toasted
COOKING INSTRUCTIONS:
ONE: Combine all the burger ingredients
3 garlic cloves, minced
in a mixing bowl, stirring with a fork.
Do not overmix.
1/2 teaspoon salt
TWO: Shape into about 5 round patties.
1/4 teaspoon freshly ground
black pepper
Whole-grain buns
Jerri, Toledo Refinery
INGREDIENTS:
1/4 cup extra-virgin olive oil
COOKING INSTRUCTIONS:
form into 8 patties.
Turkey Bolognese
1 onion, chopped
4 garlic cloves, minced
1 carrot, peeled and finely chopped
1 celery stalk, finely chopped
1 pound shredded cooked turkey
(preferably dark meat)
3 cups marinara sauce
1/4 cup chopped fresh basil leaves
Salt and freshly ground black pepper
1 pound spaghetti
Freshly grated Parmesan
COOKING INSTRUCTIONS:
ONE: Heat the oil in a heavy, large frying
pan over medium heat. Add the onion and
garlic and sauté until translucent, about
5 minutes. Add the carrot and celery and
sauté until the vegetables are tender,
about 5 minutes. Add the turkey and sauté
1 minute. Add the marinara sauce.
TWO: Decrease the heat to medium-low
and simmer gently for 15 minutes to allow
the flavors to blend, stirring often. Stir in
the basil. Season the sauce, to taste, with
salt and pepper. (The sauce can be made
1 week ahead. Cool the sauce completely,
then transfer it to a container and freeze
for future use. Bring the sauce to a simmer
before using.)
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THREE: Meanwhile, cook the spaghetti
in a large pot of boiling salted water until
just tender but still firm to bite, stirring
often, about 8 minutes. Drain, reserving
1 cup of the cooking liquid. Add the
pasta to the sauce and toss to coat,
adding enough reserved cooking liquid
to moisten as needed. Serve with
the Parmesan.
Black Bean Soup
with Turkey Sausage
Taco Soup
Lynne, Houston, TX
INGREDIENTS:
INGREDIENTS:
Diana, Houston, TX
1 pound ground turkey
1 pound turkey kielbasa ­– casings removed
1 medium onion
1 large leek ­– rinsed and chopped
1 16-ounce can creamed style corn
1 bunch green onions ­– chopped
1 16-ounce can regular corn
2 cups chopped carrots
1 package of taco seasoning
4 large celery stalks ­– chopped
1 package dry ranch dressing mix
2 bunches chopped cilantro
1 16-ounce can stewed tomatoes
1 cup chopped onions
75 ounces canned black beans ­– undrained
1 16-ounce can Mexican stewed tomatoes
1 cup chopped yellow bell pepper
(or red or green)
16 ounces diced tomatoes ­– undrained
3 garlic cloves, minced
2 cans chicken broth
2 tablespoons oil
2 teaspoons Tony Chachere’s
cajun seasoning
Turkey Black Bean
Pumpkin Chili
Ken and Julie, Austin, TX
INGREDIENTS:
1 tablespoon oregano
3 tablespoons cumin
3 tablespoons chili powder
2 15-ounce cans black beans,
rinsed and drained
1 pound extra-lean ground turkey
1 16-ounce can packed pumpkin
1 14.5-ounce can diced tomatoes
3 cups chicken broth
2 teaspoons southwestern
chipotle seasoning
2 teaspoons salt
2 teaspoons black pepper
4 cloves garlic ­– minced
2 tablespoons dry sherry
2 teaspoons oregano
1 tablespoon ground cumin
1/4 cup lime juice
COOKING INSTRUCTIONS:
1 16-ounce can pinto beans
COOKING INSTRUCTIONS:
ONE: Cook turkey meat and onion
together. Add rest of ingredients.
Simmer for 30 minutes.
Seafood Stew
with Winter
Squash, Tomatoes
and Saffron
Randall, Chicago, IL
Makes: 6 servings
INGREDIENTS:
garlic and oil.
COOKING INSTRUCTIONS:
2 cups 1/2-inch pieces peeled,
seeded butternut squash
(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
ONE: Brown the turkey with the onions,
boil, then simmer until you are ready to
eat it.
THREE: Add extra cumin and chili powder
to taste.
4 cups water
chopped vegetables and cook, stirring
frequently, until wilted. Grind the two
bunches of cilantro in a food processor
and add to the pot. If desired, grind half
of the black beans in a food processor.
Add to the pot along with the remaining
ingredients.
TWO: Bring to a boil. Stir and reduce heat
to simmer. Simmer for at least 2 hours
over low heat, stirring occasionally.
3/4 cup chopped onion
3/4 cup chopped fennel bulb
2 garlic cloves, minced
2 tablespoons tomato paste
2 teaspoons chopped fresh thyme
1 bay leaf
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10
1 14-1/2-ounce can diced tomatoes
in juice
Rising-Sun Gingered
Salmon
Lemon Broiled
Salmon
1 cup dry white wine
Michelle, Wayne, NJ
Darrell, Houston, TX
INGREDIENTS:
INGREDIENTS:
3 cups bottled clam juice
1/2 cup dry sherry
1/2 cup water
1/4 teaspoon saffron threads, crushed
24 small clams, scrubbed
1 1/2 pounds sea bass fillets, cut into
1-inch pieces
Fennel fronds (optional)
COOKING INSTRUCTIONS:
ONE: Steam squash until almost tender,
about 10 minutes. Cool. Cover and chill.
(Can be prepared one day ahead.)
TWO: Heat olive oil in heavy, large pot
over medium heat. Add chopped onion,
chopped fennel and minced garlic and
sauté until translucent, about 3 minutes.
Add tomato paste, chopped fresh thyme
and bay leaf and stir 1 minute. Add clam
juice, tomatoes with juices, white wine,
sherry and 1/2 cup water and bring to
boil. Reduce heat to medium, cover and
simmer 20 minutes to blend flavors.
Discard bay leaf.
THREE: Add clams and saffron to pot;
cover and cook until clams open, about
4 minutes (discard any clams that do not
open). Add sea bass and steamed squash
to stew.
FOUR: Cover and simmer until squash is
tender and fish is just opaque in center,
about 5 minutes. Season stew to taste
with salt and pepper.
FIVE: Ladle stew into bowls. Garnish with
fennel fronds, if desired, and serve.
1/4 cup of soy sauce
4 tablespoons brown sugar
1 pound of fresh salmon
(Atlantic, King or Sockeye) cut
into 3 equal-size portions with
skin on
1/4 cup freshly grated ginger
Juice of 1 fresh lemon
3 tablespoons rice wine vinegar
(or white vinegar)
1/3 cup of olive oil
1 1/2 pounds of salmon steaks, cut into individual portions (about 1 inch thick)
1 teaspoon of salt (or to taste)
1/4 cup plus 1 tablespoon lime juice
5 scallions, thinly sliced
COOKING INSTRUCTIONS:
ONE: In a large stainless-steel skillet, mix
the soy sauce, lime juice, brown sugar,
grated ginger and vinegar.
TWO: Heat the sauce over medium-high
heat. When the sauce is hot, add the
salmon, skin side down, and cover with a
lid. Let the salmon cook for approximately
4 minutes, then carefully flip each
portion and gently scrape off and discard
the skin. Cover fish again and cook an
additional 4 minutes. Flip the fish once
more, cover and cook until done, about
3 more minutes.
THREE: When done, transfer fish
to individual serving plates, drizzle
generously with the ginger sauce, and
garnish with sliced scallions.
Suggestion: Salmon can be served
over a bed of whole-grain pasta and
edamame beans.
1 teaspoon of dill (fresh or bottled)
1 teaspoon of black pepper
(or to taste)
1 teaspoon of paprika (or to taste)
COOKING INSTRUCTIONS:
ONE: Wash and dry salmon pieces
thoroughly and place in a nonreactive
dish (stainless steel, glass, ceramic
or covered with Teflon). Pour lemon juice
over salmon and coat thoroughly. Cover
dish tightly with a lid or clear plastic food
wrap. Place in refrigerator for 2 hours
(can be left up to 24 hours).
TWO: Drain lemon juice from dish and
season both sides of salmon with salt,
black pepper and paprika. Pour olive
oil over salmon and coat both sides
thoroughly, being careful not to remove
too much of the seasoning from
the fish.
THREE: Preheat broiler pan under broiler
for 2 – 3 minutes, then place salmon
skin side down on the broiler pan.
Broil for 9 – 11 minutes (ovens vary)
for thoroughly cooked salmon (2 – 3
minutes less for translucent center).
Do not turn salmon over.
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FOUR: Carefully remove broiler pan
THREE: Drizzle prepared salmon fillets
FOUR: Stir in coconut milk, bay leaves,
from oven with oven mitts and place
on a cutting board. Sprinkle fresh dill
over salmon.
with agave nectar and sprinkle with red
pepper and salt. Place on grill and cook
skin side down until flakes easily with
a fork.
chicken bouillon cubes and bring to
a boil, then simmer for 10 minutes.
Stir occasionally.
entrée with bowl of soup such as lobster
bisque or clam chowder.
FOUR: Serve each fillet with about 1/8 cup
Note: For a quicker meal, the coating
with lemon juice step can be skipped.
Any leftover salmon can be placed in
the refrigerator and used later (up to
7 days) for delicious sandwiches or on
top of salads.
Suggestion: Goes well with brown rice
(skin side up). Gently push fish into the
sauce. Simmer for 5 – 10 minutes
until fish is fully cooked.
FIVE: Serve on top of a salad or as an
Grilled Alaskan
Salmon with Peach
Salsa
Andrea, Prudhoe Bay, AK
INGREDIENTS:
1 large peach, halved
1/4 cup sliced red onion
1 teaspoon of chopped fresh basil
1 teaspoon balsamic vinegar
1 tablespoon blue cheese crumbs
of salsa.
FIVE: Add sliced tomatoes and fish
and a fresh green salad.
SIX: Transfer fish to a warm serving tray
SUBSTITUTIONS: Nectarines are a great
and keep warm. Continue to simmer
sauce until desired consistency.
substitution for the peach. You can also
use fresh mint instead of basil for a crisp
and fresh taste. Honey may also be used
in lieu of agave nectar.
SEVEN: Ladle some sauce over the fish
and serve the remainder on the side,
accompanied with the rice.
Joe, Texas City Refinery
Crab-Stuffed Red
Snapper
INGREDIENTS:
Sonja, La Palma, CA
Coconut Snapper
4 large snapper fillets
INGREDIENTS:
Juice of one lime
1/3 cup minced onion
2 tablespoons olive oil
3 tablespoons butter
1 tablespoon minced garlic or 6 cloves fresh garlic
1/2 pound crab
1 medium white onion, sliced approximately 1/4 by 2 inches
1/4 cup parsley
1/2 cup bread crumbs
1/4 cup heavy cream
1 teaspoon crushed red pepper flakes
1 celery shaft, sliced approximately
1/4 by 2 inches
Salt for taste
1 tablespoon tomato paste
2 pounds snapper
4 (6-ounce) Alaskan salmon fillets
(King or Red)
2 cans coconut milk
Salt and pepper to taste
4 cubes of chicken bouillon
Olive oil for grill
2 bay leaves
1/3 cup white wine mixed
with 1/3 cup butter
2 tablespoons agave nectar
COOKING INSTRUCTIONS:
ONE: Preheat grill to high heat. Spray the
grill with a coat of olive oil.
TWO: Place peach and onion on grill
until both sides have char line. Pull off
grill, pull skin off of peach and discard,
chop, and combine with basil and vinegar.
After cooled to room temperature, add
the blue cheese.
1 teaspoon lemon thyme
1 large tomato, sliced
COOKING INSTRUCTIONS:
2 cups rice, cooked separately
ONE: Sauté onion in butter. Remove
COOKING INSTRUCTIONS:
ONE: Sprinkle fish with lime juice.
TWO: In big, deep skillet, heat oil, garlic,
onion, and celery for 10 minutes.
from heat and mix in crab, bread crumbs,
parsley, heavy cream and lemon thyme.
TWO: Sprinkle fish with salt and pepper.
THREE: Stuff fish, roll and skewer to
hold together.
THREE: Stir in tomato paste and cook
2 more minutes.
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FOUR: Place in buttered pan and pour
wine and butter mixture over fish.
WHITE SAUCE:
Fresh mint leaves
FIVE: Bake at 400° uncovered until
1/2 cup sour cream, fat-free or light can be substituted
Fresh cucumber – peeled, cut in half lengthwise and thinly sliced
internal temp is 145. Baste with wine/
butter mix while cooking.
1/2 cup mayonnaise
(Vegenaise highly recommended)
Head lettuce leaves – chopped
Todd’s Quick and
Tasty Fish Tacos
1/2 lime, juiced or to taste
2 or 3 cloves garlic, grated or minced
Bean sprouts (optional)
SAUCE:
1 small jar of hoisin sauce
COOKING INSTRUCTIONS: 1/4 cup water
Todd and Lili
Bellingham, WA
ONE: Prepare white sauce and refrigerate.
2 tablespoons fresh lime juice, OR
TWO: Clean fish and dry with paper
2 tablespoons vinegar
Enjoy with tortilla chips,
refried black beans and salsa!
This is a quick and healthy
weekday meal or a fantastic
weekend party meal!
towels. Place on a platter, sprinkle ginger
over the top and marinate with wine.
Place in the refrigerator until ready to
cook.
INGREDIENTS:
THREE: Chop up all veggies and place in
serving bowls.
FOUR: Warm tortillas in a dry, high-heat
1 1/2 lbs. white fish such
as cod or halibut
skillet for 20 – 30 seconds on each
side and keep in a tortilla warmer or
covered dish.
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
about 3 minutes/side or until fish flakes
easily with a fork.
1 tablespoon olive oil
Salt and pepper to taste
1/4 red cabbage, shredded
2 avocados, mashed with lime juice
and salt to taste
1 cup shredded cheddar cheese
SIX: Serve up tacos buffet-style or on a
lazy Susan. Layer two tortillas with fish,
cheese(s), cabbage, guacamole and
whatever veggies you like, and don’t
forget the white sauce!
1/4 cup feta cheese, crumbled (optional)
Fresh Spring Rolls
1/2 head green lettuce, shredded
Linda, Chicago, IL
1/2 cup cilantro, chopped
1/4 cup green onions, chopped
1 or 2 tomatoes, diced
1 recipe white sauce (next column)
8 – 12 corn tortillas
INGREDIENTS:
6 – 8 ounces rice vermicelli
Rice wrappers (8.5-inch diameter)
1 pound cooked or raw shrimp – peeled, deveined and cut in half
1/2 pound cooked pork tenderloin – thinly sliced (may substitute with
fried tofu – thinly sliced)
1 clove garlic, minced
2 – 4 tablespoons granulated sugar
1/2 teaspoon chili sauce (optional)
1 teaspoon finely chopped peanuts (optional)
COOKING INSTRUCTIONS: ONE: Bring a medium saucepan of water
to boil. Boil rice vermicelli 3 – 5 minutes,
or until al dente, and drain.
TWO: Bring a medium saucepan
of water to boil. Boil (uncooked) shrimp
3 – 5 minutes, or until turn pink and firm.
Repeat the same step to cook pork
tenderloin, but cook for 30 minutes.
THREE: Fill a large bowl with hot water.
Dip one wrapper into the hot water for
2 seconds to soften. Lay wrapper flat. In
a row across the center, place 3 shrimp
halves, a handful of vermicelli, basil, mint,
cilantro and lettuce, leaving about 2 inches
uncovered on each side. Fold uncovered
sides inward, then tightly roll the wrapper,
beginning at the end with the lettuce.
Repeat with remaining ingredients.
FOUR: In a saucepan, combine the
Hoisin sauce, water, lime juice, garlic,
sugar and chili sauce. Bring to boil and
mix well. Serve spring rolls with the
hoisin sauce mixture.
Fresh Thai basil leaves
BP’s community cookbook
13
Curried Shrimp with
Sugar Snap Peas
Amy, Retiree
Jacksons Gap, AL
Hi! My name is Amy and
I am a BP retiree. This recipe
is from a Cooking Light
magazine.
Flavor tip: If a mild curry
flavor is preferred, use curry
powder. If you prefer more
heat, try red curry powder
or hot madras curry powder.
INGREDIENTS:
1 tablespoon butter
1 pound large shrimp, peeled
and deveined
1/2 pound sugar snap peas
or snow peas
2 teaspoons curry powder
1 teaspoon garlic salt
1 can (14-ounce) light coconut milk
THREE: Serve over rice, if desired.
COOKING INSTRUCTIONS:
(I use Royal Curry Pilaf Basmati Rice
or Royal Jasmine Rice.)
ONE: Cook pasta in large pot of boiling
Linguine with Bay
Scallops and Fennel
Randall, Chicago, IL
I found this recipe on the
Bon Appétit website and
we love it!
Light and fresh, this pasta
dish is brightened with a
squeeze of lemon juice. A
V-slicer is the ideal tool for
thinly slicing the fennel. For
an even healthier option, try
using whole-wheat pasta.
Recipe by the Bon Appétit Test Kitchen
INGREDIENTS:
8 ounces linguine
3 tablespoons extra-virgin olive oil, divided
2 teaspoons lime juice
1 medium fennel bulb, halved, very thinly sliced, plus 1 tablespoon 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
2 tablespoons white wine
COOKING INSTRUCTIONS:
ONE: Melt butter in a large skillet. Add
shrimp and peas. Sprinkle with curry
powder and garlic salt. Sauté until shrimp
becomes pink, about 5 minutes.
salted water until just tender but still
firm to bite, stirring occasionally. Drain,
reserving 1/2 cup pasta cooking liquid.
TWO: Meanwhile, heat 2 tablespoons oil
in heavy, large skillet over medium-high
heat. Add sliced fennel and onion; sprinkle
with salt and pepper. Sauté until wilted
but crisp-tender, about 6 minutes. Using
slotted spoon, transfer to medium bowl.
THREE: Add remaining 1 tablespoon
oil to skillet. Add scallops and sauté
until just opaque in center, stirring
occasionally, about 2 minutes. Using
slotted spoon, transfer to bowl with
fennel-onion mixture. Add tomatoes
to skillet and sauté until heated
through, about 2 minutes.
FOUR: Return fennel-onion mixture and
scallops to skillet. Mix in Pernod.
FIVE: Add drained pasta to skillet; toss
to coat, adding reserved cooking liquid
by 1/4 cupfuls if dry. Stir in 3 tablespoons
chopped parsley and 1 tablespoon
fennel fronds.
SIX: Transfer to large, shallow bowl,
sprinkle with remaining 1 tablespoon
chopped parsley, and serve with
lemon wedges.
1 tablespoon Pernod or other
anise-flavored liqueur
4 tablespoons chopped fresh parsley, divided
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
Cauliflower and
Broccoli Pasta
Medley with
Mustard Sauce
COOKING INSTRUCTIONS:
ONE: Heat the oil in a saucepan over
medium heat. Add the onion, garlic, and
red pepper; sauté 3 – 5 minutes.
TWO: Add the parsley, mustard, vinegar,
Glenda, Houston, TX
salt, and pepper. Cook 3 minutes or until
thoroughly heated.
Makes: 8 servings (serving size: 1 cup)
THREE: Cover, remove from heat,
and set aside.
This can be your whole
meal or a side dish. I don’t
recall where I got the recipe,
but it’s really tasty, and while
the ingredient list looks
long, it’s easy to prepare.
My youngest sister likes
to add about 1/2 cup of
fresh carrot “coins” in
with the cauliflower and
broccoli, and she substitutes
honey mustard for the
Dijon mustard.
INGREDIENTS:
FOUR: Cook the pasta in boiling water
for 5 minutes. Add the cauliflower and
broccoli. Cook an additional 3 minutes
or until vegetables and pasta are tender.
Drain well.
FIVE: Combine the pasta mixture and the
red pepper/mustard mixture. Toss well.
Sprinkle with the cheese and serve.
Fettuccine with
Avocado
INGREDIENTS:
2 garlic cloves, minced
1/2 cup sun-dried tomatoes,
drained and chopped
1/4 teaspoon pepper
Pinch of salt
1/2 pound (2 cups) uncooked
whole-wheat spiral pasta 1 small head cauliflower,
broken into florets
1 small head broccoli,
broken into florets
2 tablespoons grated
Parmesan cheese
INGREDIENTS:
1/2 pound fettuccine, uncooked
1 1/4 cups fat-free, reduced-sodium chicken broth
4 teaspoons flour
1/3 cup Philadelphia cream cheese
(1/3 less fat than regular cream cheese)
3 tablespoons Kraft grated Parmesan cheese, divided
1/8 teaspoon pepper
1 ripe medium avocado, diced
1 tablespoon balsamic vinegar
Janell, Amarillo, TX
Makes: 6 servings
1 medium onion, minced
2 tablespoons Dijon mustard
Smarter Fettuccine
Alfredo
1/4 teaspoon ground nutmeg
16 ounces fettuccine
2 tablespoons chopped fresh parsley
avocado for garnish. In a large bowl,
combine all the remaining ingredients and
toss until mixed. Add the hot pasta and
toss. Spoon the pasta into a serving bowl
and garnish with the reserved avocado.
Sheryl, Houston, TX
1 tablespoon olive oil
1 red bell pepper, chopped
TWO: Meanwhile, set aside half the
2 tablespoons chopped fresh parsley
SUBSTITUTE: Whole-wheat fettuccine,
whole-wheat flour.
FLAVOR BOOST: Add 1/8 teaspoon garlic
powder and/or add grilled chicken. 1 large green bell pepper, diced
(about 1 cup)
COOKING INSTRUCTIONS:
1/2 cup chopped fresh basil
omitting salt.
3 scallions, chopped (about 1/2 cup)
TWO: Meanwhile, mix broth and flour
1/4 cup sherry vinegar
2 tablespoons olive oil
COOKING INSTRUCTIONS:
ONE: In a large pot, cook the pasta
according to the package directions.
Drain.
ONE: Cook pasta as directed on package,
in medium saucepan with whisk until
well blended. Add reduced-fat cream
cheese, 2 tablespoons Parmesan,
nutmeg, and pepper; cook 2 minutes
or until mixture comes to a boil and
thickens, stirring constantly.
THREE: Drain pasta; return to pan.
Add sauce; toss to coat.
FOUR: Sprinkle with remaining Parmesan
and parsley.
BP’s community cookbook
15
Balsamic Chicken
with Baby Spinach
Frank’s
Mediterranean Wrap
Jerry, Toledo Refinery
Frank
WSL – East Texas / Drilling
INGREDIENTS:
3 tablespoons olive oil (divided)
3 cloves garlic, chopped
3 1/2 boneless, skinless
chicken breasts
9 ounces baby spinach
Pinch of cayenne (optional)
2 tablespoons balsamic vinegar
3/4 cup low-sodium chicken broth
14.5 ounces canned chopped tomatoes with juice
2 cups whole-wheat couscous, cooked
COOKING INSTRUCTIONS:
ONE: Heat a large sauté pan over
medium-high heat. Add 1 tablespoon
olive oil and heat. Salt and pepper
both sides of chicken breasts.
TWO: Add the chicken and cook about
4 minutes per side, or until cooked
through and juices run clear. Remove
the chicken and set aside.
THREE: To the same pan, add the
garlic and cook for 1 minute. Add the
spinach and cook just until wilted,
about 1 – 2 minutes.
FOUR: Remove from the pan and set
aside. Lower the heat to medium and add
the balsamic vinegar and chicken broth to
the pan and stir, scraping the bottom of
the pan to remove any browned bits. Add
the cayenne. Add the tomatoes, bring to
a simmer and cook 3 – 5 minutes.
FIVE: Place the couscous in a serving
bowl. Top with the spinach, chicken and
balsamic-tomato sauce.
Best served with spicy
hummus and pita chips.
Once cooked, slice chicken in about
1/2-inch slices and put back in pan
(heat off) along with bowl of tomato
and feta spread. Mix thoroughly.
THREE: With oven at 400°, warm bread
2 – 4 minutes (brush with olive oil from
mixture for best taste).
FOUR: Tear a piece of aluminum foil and
1/2 – 1 tablespoon Italian seasoning
lay over plate, put bread on foil, add some
spinach, and 1 large scoop of chicken
and mixture on top. Roll bread over and
wrap with foil while folding half of the foil
down the side of the wrap.
1/4 teaspoon red pepper flakes
Enjoy!
INGREDIENTS:
2 – 4 chicken breasts
1/2 cup extra-virgin olive oil – split
3 garlic cloves – thick sliced
1/2 red onion – diced and split portion
1 large tomato – cut into chunks
2 tablespoons lemon juice
Chicken/Veggie
Pasta
Brian, Gulfport, MS
5 – 10 kalamata olives – sliced
Our kids LOVE this recipe!
Great way to get veggies
eaten right up, and it’s great
as a leftover.
2 – 4 whole-wheat flat bread,
pita bread, or naan
INGREDIENTS:
5 – 8 ounces reduced-fat feta
cheese – crumbled
2 – 4 banana peppers – sliced
1 cup fresh spinach
Sea salt and freshly ground pepper
to taste
COOKING INSTRUCTIONS:
ONE: Add to medium-size mixing bowl:
1/4 cup olive oil, 1/4 cup red onion,
tomato, lemon juice, feta cheese, banana
peppers, kalamata olives, sea salt and
freshly ground pepper to taste. Mix
thoroughly and put in refrigerator while
cooking chicken.
3 – 4 packets of Good Seasons ZESTY Italian Salad Dressing mix
3 medium yellow squash
2 medium zucchini
1 medium red bell pepper
1/2 medium purple onion
3 boneless, skinless chicken breasts
Box of mini bow-tie pasta
Grapeseed or extra-virgin olive oil
(your preference)
TWO: On medium-heated grill pan, add
1/4 cup of EVOO and chicken breasts and
season with Italian seasoning, red pepper,
and salt and pepper to taste, ensuring
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
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COOKING INSTRUCTIONS:
ONE: Preheat oven to 350°.
TWO: Cut squash, zucchini and bell
pepper lengthwise into bite-sized strips.
Slice purple onion into rings and again in
half. Place all veggies in large plastic bag
(or in a bowl). Drizzle with grapeseed oil
to lightly coat all veggies. Sprinkle with
two packages of dressing mix and shake
or mix until all veggies are coated.
THREE: Spread veggies evenly on greased
cookie sheet and place in oven to “grill.”
(Takes 20 – 30 minutes depending on
amount of veggies.)
FOUR: While veggies are grilling, boil
1/2 – 3/4 box of bow-tie pasta to al dente.
FIVE: While veggies are grilling and
pasta is boiling, cut chicken breasts into
bite-sized pieces.
Buffalo Chicken Chili
Steve, NAG Houston, TX
scrape up any brown bits on the bottom
of the pot.
INGREDIENTS:
FOUR: Add the hot sauce, tomato sauce,
1 tablespoon extra-virgin olive oil
2 tablespoons butter (unsalted)
2 pounds all-white-meat ground chicken breast (substitute or mix
in shredded rotisserie chicken)
1 large carrot, peeled and finely chopped
1 large onion, chopped
3 ribs celery, finely chopped
5 large cloves garlic, chopped
1 tablespoon ground cumin
2 tablespoons chili powder
1 tablespoon smoked paprika
SIX: Lightly coat with grapeseed oil and
1 bay leaf
season with half of the third packet of
dressing mix. Sauté in skillet until cooked
well. When veggies are tender to soft,
remove from oven. Place them and the
sautéed chicken into a large bowl for
serving.
Salt and freshly ground black pepper
SEVEN: Drain and add pasta to the
1 15-ounce can crushed tomatoes
mixture. Pour 3 – 4 tablespoons of
grapeseed oil into mix and the rest of
third seasoning packet. Mix well.
EIGHT: Taste and if you prefer more zesty
flavor, add fourth packet of seasoning
packet. Mix well.
Serve warm with French bread.
Note: This recipe is really flexible.
You can substitute veggies for other
favorites and/or use more of one and less
of another. At the end, adding grapeseed
oil to the pasta helps it be less dry and
more flavorful with the seasoning mix.
I’ve also made it with chicken breasts
sautéed and then shredded, instead of
pieces. We like it super zesty, so I’m
generous with the seasoning packets!
You can always add more.
THREE: Add the chicken stock and
1 large container chicken stock (reduced sodium, if desired)
1/4 – 1/2 cup Franks® Red Hot® sauce
2 15-ounce cans tomato sauce
1 15-ounce can white kidney or cannellini beans, drained (optional)
1 19-ounce can red kidney beans, drained (optional)
crushed tomatoes and beans.
FIVE: Bring up to a boil. Reduce heat
and simmer for 10 minutes (1 – 2 hours
to really let the flavors come together).
Chicken à la
Reynolds Wrap
Gayle, Whiting Refinery
INGREDIENTS:
Skinless chicken breasts (6 – 8 ounces)
1 – 2 cups fresh broccoli
1 can (8 ounce) of sliced water chestnuts
1 large sheet of aluminum foil (24”)
Salt
Garlic powder
Pepper
Cinnamon
Oregano
COOKING INSTRUCTIONS:
ONE: Preheat oven to 450°.
TWO: Fold aluminum foil in half.
THREE: Open foil, and on one half, place
COOKING INSTRUCTIONS:
ONE: Place a large pot over medium-high
heat, add olive oil, about 1 tablespoon,
and the butter. Once the butter has
melted and the pot is hot, add the
chicken. Brown it while breaking it up
into small pieces, about 5 – 6 minutes.
chicken and seasonings (I use seasoned
salt, garlic powder, pepper, cinnamon
(just a touch) and oregano).
FOUR: Top with broccoli and water
chestnuts.
FIVE: Fold over foil and tightly wrap
the three edges.
TWO: Add the carrot, onion, celery, garlic,
cumin, chili powder, paprika, bay leaf
and some salt and pepper. Cook (stirring
frequently) for about 3 – 4 minutes.
BP’s community cookbook
17
SIX: Place in oven and cook for
COOKING INSTRUCTIONS:
Olive oil cooking spray
20 – 25 minutes. Foil will expand
like the old Jiffy Pop popcorn.
ONE: Preheat oven to 350°.
1/2 cup shredded Parmesan or Romano cheese
Special notes: You can double the
portions in one packet, use any
vegetables you like, replace chicken
with fish, and also cook on the grill.
Just be careful when opening, as you
will be releasing steam from the packet.
Chinese Chicken
Salad
Jerri, Toledo Refinery
INGREDIENTS:
4 tablespoons low-sodium soy sauce, divided
2 teaspoons toasted sesame oil, divided
1 pound skinless, boneless chicken breasts
1/2 head napa cabbage, thinly shredded (about 6 cups)
1/4 head red cabbage, shredded (about 2 cups)
1 large carrot, shredded (about 2 cups)
3 scallions, trimmed and thinly sliced, greens included (about 1/2 cup)
1 (8-ounce) can sliced water chestnuts
TWO: Combine 1 tablespoon soy sauce
and 1/2 teaspoon sesame oil and brush
onto chicken breasts. Arrange in a baking
dish and bake until juices run clear, about
13 – 15 minutes. Remove from oven,
cool completely, and cut into 1/4-inch
slices.
THREE: In a large bowl, combine napa
cabbage, red cabbage, carrot, scallions,
water chestnuts, mandarin orange and
sliced chicken.
FOUR: In a separate bowl, whisk together
3 tablespoons soy sauce, vinegar, garlic,
ginger, oil, 1 1/2 teaspoons sesame oil,
brown sugar and chili sauce.
FIVE: Pour dressing over salad and toss
to combine. Divide among bowls and top
with toasted almonds.
Penne Pasta and
Chicken Casserole
with Roasted Red
Pepper Puree
Michelle, Wayne, NJ
INGREDIENTS:
1 (11-ounce) can mandarin oranges
in water, drained
1 1/2 pounds of boneless, skinless chicken breasts, cut into bite-sized pieces
1/3 cup rice wine vinegar
Salt (to taste)
1 teaspoon minced garlic
White pepper (to taste)
1 teaspoon minced ginger
Paprika (to taste)
2 tablespoons canola oil
2 tablespoons brown sugar
1 tablespoon extra-virgin olive oil,
plus 2 teaspoons for sautéing
1 1/2 teaspoons chili-garlic sauce
or chili sauce
6 cups tightly packed fresh spinach leaves, coarsely chopped
1/4 cup sliced almonds, toasted
3 cups whole-wheat penne pasta,
cooked al dente
Chef’s note: If you can only find
mandarin oranges in light syrup,
drain oranges and rinse with water.
3 tablespoons Neufchatel cream cheese (or whipped cream cheese)
One 12-ounce jar roasted red peppers (packed in water), drained very well and patted dry with cloth
COOKING INSTRUCTIONS:
ONE: Preheat oven to 375° and
season all sides of the chicken with
salt, white pepper and a generous
amount of paprika.
TWO: Heat 2 teaspoons extra-virgin
olive oil in a large soup pot over medium
heat. Add seasoned chicken and pan-sear
on all sides until lightly browned
(about 4 minutes).
THREE: Add the spinach leaves to the
chicken and mix well. Cover the pot for
a minute to wilt the spinach. When
spinach is almost wilted, add the pasta
and toss well. Add a bit more white
pepper and paprika.
FOUR: Remove the chicken, spinach
and pasta from the heat and spray a
casserole dish with olive oil cooking
spray; transfer the chicken, spinach and
pasta to the casserole dish and sprinkle
with Parmesan or Romano cheese.
FIVE: Dot the top of the casserole dish
with tiny dollops of cream cheese.
Bake casserole for 20 minutes.
SIX: Meanwhile, prepare the roasted red
pepper puree by blending the drained red
peppers with 1 tablespoon extra-virgin
olive oil. Season to taste with a bit of
white pepper.
SEVEN: Remove casserole from oven,
pour some of the sauce over the
casserole and place back in the oven
for 5 – 10 more minutes. Remove
casserole and serve at once.
BP’s community cookbook
18
Personalized Tortilla
Soup
TWO: Remove the chicken and set aside
Lynne, Houston, TX
THREE: Spoon out and discard the celery,
My friends come out of
the woodwork when they
hear I’m making a big
batch of this.
FOUR: While the stock is cooking, in a
INGREDIENTS:
Whole chicken
2 – 4 onions, 1 cut in large chunks
and the rest in smaller chunks
A few carrots, cut in large chunks
A few stalks of celery, cut in
large chunks
Bay leaf
5 – 10 cloves of garlic, minced
to cool. Once cooled, remove the meat
from the bones and set aside.
onion and carrots. Using a ladle, remove
as much oil as possible.
separate large pan heat some oil and
cook the garlic and remaining onion down
a bit. Add the tomatoes and a few ladles
of broth and cook down a bit more.
SIX: Make a “tortilla bar” by putting all of
the garnishes in separate bowls. Invite
guests to get a bowl of soup and add the
garnishments to their personal taste.
Salt and pepper
Makes: 10 servings
Monterey Jack cheese, shredded
Chipotles in Adobo sauce, cut up
Cilantro, cleaned and picked from stem
This is one of my family’s
favorite soups, taken from
Cooking Light magazine.
INGREDIENTS:
1 teaspoon vegetable oil
1 cup chopped onion
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
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,
celery and a few cloves of minced garlic
with salt (sparingly) and pepper to taste
in a large pot of water. Boil until the
chicken is cooked mostly through, but
not overcooked (about an hour or so).
1/3 cup chopped fresh cilantro
TOPPINGS:
2/3 cup finely chopped onion
2/3 cup low-fat sour cream
Monica P. Brewster
Anchorage, AK
Few limes, quartered
1 cup diced tomato
onions to the stock and let it cook down
some. Using a ladle, remove as much oil
as possible.
3 – 4 big tomatoes or equivalent smaller, cut in about 1/2-inch chunks
Two avocados, sliced
1 zucchini, quartered lengthwise
and sliced (about 1 1/2 cups)
2/3 cup chopped fresh cilantro
Sopa Ranchera
6 – 12 tortillas, cut into eighths and
toasted or baked
3/4 teaspoon salt
FIVE: Add the chicken, tomatoes, and
Canola oil
GARNISHES:
1 cup frozen whole-kernel corn, thawed
2/3 cup (2 1/2 ounces) shredded
quesadilla cheese or reduced-fat
Monterey Jack cheese
10 lime wedges
COOKING INSTRUCTIONS:
ONE: To prepare soup, heat the oil in
a large Dutch oven over medium-high
heat. Add 1 cup onion; sauté 3 minutes.
Add oregano, cumin, and garlic; sauté
1 minute. Add chicken stock, potato,
and chickpeas; bring to a boil, and cook
5 minutes. Add chicken, corn, salt, and
zucchini; cook 5 minutes. Stir in tomato
and cilantro; cook 2 minutes.
TWO: Ladle 1 cup soup into each
of 10 bowls, and top with 1 tablespoon
finely chopped onion, 1 tablespoon
cilantro, 1 tablespoon sour cream,
and 1 tablespoon cheese. Squeeze
1/4 lime wedge into soup.
Optional topping: crumbled corn
or tortilla chips.
1 3/4 cups cubed, peeled
baking potato
1 (15-ounce) can chickpeas
(garbanzo beans), drained
2 cups shredded cooked chicken breast (about 8 ounces)
BP’s community cookbook
19
Chicken Vegetable
Soup
Crunchy Chicken
Slenders
Matthew and Samantha
Biglake, AK
Andy, Thunderhorse (offshore)
Chipotle-Glazed
Roast Chicken with
Sweet Potatoes
Serves: 2 – 4
INGREDIENTS:
Darlene, Houston, TX
Here is a family favorite
recipe for a healthier version
of fried chicken tenders.
Enjoy!
Makes: 6 servings
Prep time: 15 minutes
Cook time: 35 minutes
2 boneless chicken breasts
2 chicken bouillon cubes
2 tablespoons fresh parsley
1/2 tablespoon dill
1/2 teaspoon of white pepper
INGREDIENTS:
1 yellow squash
12-ounce chicken tenders
(hormone-free chicken,
if possible)
1/3 cup onion
1 egg, slightly beaten
1/3 cup celery
1 tablespoon honey
1 cup quinoa grain
1 teaspoon mustard
1 cup sour cream
2 – 3 cups cornflakes, finely crushed
(depends how crunchy you prefer
your chicken)
3 carrots
1 1/2 cups milk
COOKING INSTRUCTIONS:
ONE: Boil 2 boneless chicken breasts
in 5 cups water (whole breasts or you
can cut up before).
TWO: Add 2 chicken bouillon cubes,
2 tablespoons of fresh parsley,
1/2 tablespoon of dill, 1/2 teaspoon
of white pepper, bring to boil.
THREE: Add vegetables, 3 carrots sliced,
1 yellow squash, 1/3 cup chopped onion,
1/3 cup chopped celery.
FOUR: Add 1 cup quinoa grain and
1 cup water and bring to boil again.
When vegetables are tender, add 1 cup
sour cream and 1 1/2 cups milk, but turn
off heat.
Dash of fresh pepper
COOKING INSTRUCTIONS:
ONE: Preheat oven to 450˚. Combine
egg, honey and mustard in a bowl big
enough to immerse chicken strips into. In
a separate dish or gallon-size Ziploc bag,
crush cornflakes and sprinkle in pepper.
TWO: Dip chicken strips into batter
mix; then roll into crunchy mix. Arrange
chicken strips on an ungreased
baking sheet.
I found this recipe in Fitness
magazine last year and it’s
incredibly satisfying and so
delicious. I leave out the salt
because the adobo sauce
gives this dish so much
flavor. Recipes developed
by Melissa Clark from
Fitness magazine.
INGREDIENTS:
4 sweet potatoes (10 ounces each),
peeled and cut into 1-inch pieces
2 1/2 tablespoons olive oil
4 chipotle chilies in adobo sauce,
minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt, plus additional
to taste
1 teaspoon cumin
THREE: Bake about 12 minutes or
1/2 teaspoon cinnamon
until outsides are golden and chicken
is not pink.
6 boneless, skinless chicken breasts
(2 pounds), rinsed and patted dry
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
TWO: In a medium bowl, toss the sweet
seasoned with garlic, cumin, curry
and saffron.
olive oil. Add beef and turn. When beef
is browned, throw in chopped celery.
Cook a little longer and stir.
potatoes in the olive oil and scatter on
the bottom of a roasting pan. Roast for
15 minutes.
THREE: In a small bowl, mix together the
chilies, garlic, honey, vinegar, salt, cumin,
and cinnamon to make a paste. Rub the
paste evenly over each breast.
FOUR: Place the chicken breasts on top
of the sweet potatoes and roast until the
chicken is just cooked through, about
25 – 30 minutes. Serve garnished with
cilantro if desired.
TWO: Cook brown rice according to
cooking instructions and spice with
fresh-ground black pepper, pure saffron
and fresh garlic.
TWO: Then add all spices and wine.
THREE: Cool and refrigerate completely
Port Stew and Rice
always checking to see if there is
enough moisture in the pot. If it
needs water, then add, but before
you add water, check your onions.
They should have cooked away so
that you cannot see them.
Elaine, San Diego, CA
FOUR: Make sure your meat is cooked
before cutting vegetables and assembling
your wrap.
Richard, Ohio
This is very satisfying (even
for a vegan) and quick to
prepare on the go, and quick
for the working employee.
INGREDIENTS:
1 – 2 pounds beef with bones
or just cubed beef
2 – 3 large onions, chopped
FIVE: Just be careful through this cooking
2 garlic cloves, chopped or crushed
procedure that the beef does not stick
to the bottom of the pot and burn. When
this is cooked and the taste is just right,
serve over a bed of any cooked rice.
About 2 tablespoons of old brown
sherry or port
Salt
Pepper
Organic flour tortilla (10” or larger)
2 teaspoons marjoram
Skinless, boneless chicken breast
2 teaspoons oregano
Hummus (roasted red pepper, garlic
or other low-sodium variety)
1 – 2 teaspoons basil
Raw vegetable assortment – cut into
julienne strips
Fresh alfalfa sprouts
Fresh jalapeño, cut in julienne strips
1/4 cup brown rice
Fresh-ground black pepper
Pure saffron
Fresh garlic
THREE: Cook for about an hour,
well enough by taking a long pronged
fork and testing the meat for tenderness.
Add your chopped potatoes. Cook until
tender. Add sliced carrots and peas.
INGREDIENTS:
Chicken Wrap
Add can of beef stock.
1 – 2 teaspoons parsley
1 large can of beef stock or 4 cubes
of beef stock
Kabab Koobideh
Arash, Carson Refinery
INGREDIENTS:
1 pound 91% lean ground lamb or beef
2 large onions (grated)
1 large egg (beaten)
1/2 stick celery, chopped
1/2 teaspoon salt
5 potatoes chopped in quarters
1/4 teaspoon black pepper
2 cups of peas
2 cups of sliced carrots
4 – 6 cups of boiling hot water
from kettle
Cumin
Curry
Fresh, ripe tomato
Avocado
BP’s community cookbook
21
COOKING INSTRUCTIONS:
ONE: Mix meat, onions, egg, salt and
pepper. Leave the mixture in the
refrigerator overnight. Press the
meat around long, thick metal skewers
and shape it evenly. Barbeque each
skewer for 10 minutes while flipping
it every minute.
Special notes: You can serve this dish
on rice or on bread. If serving with rice,
some sumac powder could be sprinkled
on top the rice.
Southwestern
Grilled Pork
Tenderloin
Cheryl, Retiree
East Texas Operations Center
Serves: 6
INGREDIENTS:
5 teaspoons chili powder
1 1/2 teaspoons oregano
3/4 teaspoon ground cumin
2 garlic cloves, crushed
1 teaspoon vegetable oil
2 whole pork tenderloins
(1 1/2 pounds total), use plain
tenderloins, not pre-marinated
Ghorme Sabzi
Iman, GPMA – Lisburne, AK
INGREDIENTS:
cover and simmer for about an additional
10 – 15 minutes.
2 pounds boneless lamb stewing meat,
cut into cubes
1/3 cup cooking oil
1 teaspoon turmeric
1 1/2 cups water
1/2 cup fresh lime juice
3/4 cup kidney beans
1 large potato, diced
1 cup green onion, finely chopped
ONE: In a small bowl, mix the chili
1/2 cup parsley, finely chopped
powder, oregano, cumin, garlic cloves
and vegetable oil. Mix well.
1/4 cup cilantro, finely chopped
THREE: Cover and refrigerate for
2 – 24 hours.
FOUR: Grill over medium-hot coals,
turning occasionally for 15 – 20 minutes
or until thermometer reads 155°– 160°.
3/4-inch cubes.
TWO: Fry onion over medium heat
1 1/2 cups spinach, finely chopped
of tenderloins.
ONE: Trim meat and cut into
One of the typical healthy
and delicious dishes that
Iranian people prepare when
they get together with
friends is “Ghorme Sabzi”
which means “Meat and
Vegetable Stew”. This dish is
specially served when family
members return after being
away and is thought of by
many as the national Iranian
dish. Hope you make it and
enjoy it with your friends and
family members.
COOKING INSTRUCTIONS
TWO: Rub mixture over all surfaces
COOKING INSTRUCTIONS:
1/4 cup garlic chives, finely chopped,
(also known as Chinese leeks, or tareh)
1/4 cup fenugreek seeds, finely
chopped (also called shanbelileh)
in half of the oil until golden.
THREE: Add turmeric and fry for
2 more minutes.
FOUR: Increase heat, add meat cubes
and stir over high heat until meat changes
color and begins to turn brown.
Reduce heat.
FIVE: Add water, drained kidney beans,
salt and pepper to taste.
SIX: Cover and simmer gently for about
an hour or until meat gets tender.
SEVEN: Fry potatoes over high heat in the
remaining oil until lightly browned.
EIGHT: Add to sauce, add lime juice,
NINE: Adjust seasoning and serve with
white rice.
“Healthier” Eggplant
Parmesan
Debbie, Houston, TX
INGREDIENTS:
1 large eggplant
2 cups of your favorite pasta sauce
1 cup low-moisture, part-skim,
shredded mozzarella cheese
1 cup Parmesan cheese
2 large eggs (whites only)
Seasoned Italian bread crumbs
Salt and pepper to taste
Dried oregano leaves
Olive oil spray
FIVE: Slice to serve.
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1/8-inch slices.
Eggplant Parmesan
Light
TWO: Whisk the egg whites until they
Jerry, Naperville, IL
COOKING INSTRUCTIONS:
SIX: Arrange half of the eggplant slices
2 eggplants (about 2 pounds total)
(overlap the slices slightly) on top of the
sauce in the baking dish. Spoon 1 cup of
the sauce over the slices, top with 1/2 cup
mozzarella. Arrange the remaining eggplant
slices on top of that, press them down
slightly, top with remaining sauce and
cheeses.
3 large egg whites
SEVEN: Bake, uncovered, 25 – 30 minutes
FOUR: Place the slices on a cookie sheet
1 cup Italian bread crumbs
(until sauce bubbles and cheese browns).
lined with parchment paper.
1/2 cup grated Parmesan cheese
(use a high-quality cheese for
better flavor)
ONE: Peel the eggplant and slice into
are frothy.
THREE: Dip each slice of eggplant into the
egg white and then dredge them in the
bread crumbs.
FIVE: Sprinkle each slice with salt, pepper
and oregano to taste and then spray them
very lightly with olive oil.
SIX: Bake the slices in a 400˚ oven until
they are nicely browned, turning them
once or twice during the baking process.
SEVEN: After all the eggplant is baked,
assemble them in a two-quart casserole
beginning with the sauce. Mix the
cheeses together and reserve about
1/2 cup for the topping.
EIGHT: Add eggplant slices and then the
cheeses. Repeat the layers starting again
with the sauce, and continue this process
until all the ingredients are used. Top with
the reserved 1/2 cup of cheese.
NINE: Bake the casserole uncovered
in a 400˚ oven until the cheese is melted,
bubbly and slightly melted on top.
Note: The amount of cheese you
decide to use is a matter of taste and
preference. The amount listed in the
ingredients is just an approximation.
INGREDIENTS:
1/2 teaspoon salt
1/2 teaspoon freshly ground black
pepper
2 1/2 cups prepared marinara sauce
1/3 cup slivered fresh basil leaves
or 1 tablespoon dried
1/4 teaspoon crushed red pepper
flakes
1 cup grated part-skim mozzarella
cheese
COOKING INSTRUCTIONS:
ONE: Preheat the oven to 375°. Lightly oil
two baking sheets and a 7 x 11 baking
dish. Set aside. In a shallow dish,
combine the bread crumbs, 1/4 cup
Parmesan cheese, salt and pepper.
TWO: Slice the eggplant crosswise
Spinach and Cottage
Cheese Pie
Robbie, Houston, TX
This is a good way to get
spinach into your diet. It also
is good for breakfast. That
way it gets one of your veggie
servings out of the way early.
The hard cheese should be
cubed so that there are pockets
of melted cheese throughout
the pie. It’s really better than
grated.
INGREDIENTS:
3 tablespoons Parmesan cheese
1/4 cup bread crumbs
into 1/2-inch-thick slices. No need to
peel them.
1 1/2 cups low-fat or non-fat cottage
cheese (1 small carton)
THREE: Whisk the egg whites in a bowl
1 cup part-skim mozzarella cheese,
cubed (Monterey Jack or Swiss can
be substituted)
with 2 tablespoons of water until frothy.
FOUR: One at a time, dip the eggplant
slices into the egg mix, coat with bread
crumb mix, and arrange on the cookie
sheet in a single layer.
FIVE: Bake the eggplant slices for 20
minutes at 375°. They should be golden
brown and tender when done. While the
eggplant is baking, combine the marinara,
basil, and red pepper flakes in a bowl.
Spread 1/2 cup of this mix on the bottom
of the baking dish.
4 egg whites
1 whole egg, beaten with egg whites
2 packages chopped frozen spinach,
thawed and squeezed dry
1/4 tablespoon dried basil
Optional: Ham, mushrooms,
sautéed onions, or sliced green onions.
BP’s community cookbook
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COOKING INSTRUCTIONS:
COOKING INSTRUCTIONS:
ONE: Preheat oven to 350°. Spray a 9-inch
ONE: Preheat oven to 350°. Lightly oil
glass pie dish with non-stick cooking
spray. Mix Parmesan cheese and bread
crumbs together and coat bottom and
sides of dish. Mix cottage cheese,
mozzarella cheese, and eggs together
well. Stir in remaining ingredients.
8-inch-square baking dish with olive oil.
Sweet Potato
Quesadillas
TWO: Stir together beans, tomatoes and
Cindy, Anchorage, AK
juices, corn, jerk seasoning, 1/4 teaspoon
salt, and pepper in medium bowl. Adjust
seasonings with more jerk seasoning, if
desired. Spread in prepared baking dish.
INGREDIENTS:
TWO: (Pie may be prepared up to 8 hours
in advance. Cover and chill the crust and
filling separately.)
THREE: Whisk together flour, cornmeal,
pour into crust and smooth top.
sugar, baking powder, and remaining
1/4 teaspoon salt in separate bowl. Add
coconut milk and 2 tablespoons oil, and
stir until just combined—do not overmix.
FOUR: Bake for 40 minutes or until knife
FOUR: Spread batter over bean mixture
inserted in center comes out dry. Cut into
4 – 6 slices and serve immediately.
with spatula.
THREE: Chill filling for 15 – 30 minutes;
Jamaican Black
Bean Coconut
Cornbread Casserole
Christine, Warrenville, IL
This is a high-fiber, low-calorie
main or side dish!
INGREDIENTS:
FIVE: Bake, uncovered, 30 minutes,
or until topping is lightly browned and
toothpick inserted in center of topping
comes out clean. Let stand 5 minutes
before serving.
Grilled Zucchini
Pizza
Phil, Toledo Refinery
INGREDIENTS:
1 large zucchini
2 15-ounce cans black beans, rinsed
and drained
Mozzarella cheese
COOKING INSTRUCTIONS:
1 1/2 cups frozen yellow corn, thawed
Grill on medium heat for 4 minutes, flip.
Grill on medium heat for an additional
3 minutes.
1/8 teaspoon ground black pepper
1/2 cup all-purpose flour
1/2 cup yellow cornmeal
4 soft taco-size flour tortillas
1 cup grated cheddar or Monterey
Jack cheese
Sour cream, soy yogurt or Greek yogurt
for topping (optional)
COOKING INSTRUCTIONS:
ONE: Cook sweet potatoes in skin.
When cool to handle, peel and slice
1/4-inch thick.
THREE: Arrange sweet potatoes and
chilies on tortillas on baking sheet.
FOUR: Sprinkle with cheese and top
with tortilla.
FIVE: Bake until golden brown, 12 – 15
minutes; or grill on non-stick griddle,
both sides.
Pizza sauce
1 14.5-ounce can diced tomatoes with
mild green chilies, juices included
1/2 teaspoon salt, divided
4 – 7 ounce can chopped mild green
chilies (can use jalapeños to add
more heat)
TWO: Preheat oven to 400°.
2 tablespoons olive oil, plus more
for greasing pan
1/2 teaspoon jerk seasoning, or more
to taste
2 medium sweet potatoes
ONE: Cut a zucchini into thick slices.
TWO: Add pizza sauce to each
zucchini slice.
THREE: Sprinkle mozzarella cheese on top
Creamy Corn
Succotash
Amy, Jacksons Gap, AL
INGREDIENTS:
2/3 cup packed fresh basil leaves
4 scallions, dark green part set aside
1/3 cup plain yogurt
of the pizza sauce.
2 teaspoons fresh lemon juice
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
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3 ounces coarsely chopped sugar
snap peas
1 (14.5-ounce) can no-salt-added diced
tomatoes
1 cup frozen lima beans, thawed
2 cups chopped baby spinach leaves
1 red bell pepper, chopped
1/3 cup freshly grated Parmesan,
optional
1 orange bell pepper, chopped
1 teaspoon dried parsley
1 can (28 ounces) tomatoes, crushed
(I use Contadina with Italian herbs)
1 can (8 ounces) tomato sauce
4 cups chicken, veggie or beef broth
(I use chicken, fat free)
COOKING INSTRUCTIONS:
COOKING INSTRUCTIONS:
ONE: Using food processor, puree the
ONE: In a small bowl, mash half of the
basil, scallions (white and light-green
parts), yogurt, lemon juice, and 1 1/4
teaspoons salt. With machine on,
drizzle in the olive oil.
beans with a masher or the back of a
spoon and set aside.
2 cups uncooked macaroni, seashell or
rotelle pasta (may use whole-wheat)
TWO: Heat the oil in a large soup pot
Grated Parmesan cheese for garnish
TWO: In a bowl, mix corn, sugar snap
peas, lima beans and bell peppers.
Add the dressing and toss to combine.
Season with more salt. Top with
dark-green scallion greens.
Tuscan Vegetable
Soup
Jerri, Toledo Refinery
INGREDIENTS:
1 (15-ounce) can low-sodium cannellini
beans, drained and rinsed
1 tablespoon olive oil
1/2 large onion, diced (about 1 cup)
2 carrots, diced (about 1/2 cup)
2 stalks celery, diced (about 1/2 cup)
1 small zucchini, diced
(about 1 1/2 cups)
over medium-high heat. Add the onion,
carrots, celery, zucchini, garlic, thyme,
sage, 1/2 teaspoon of salt and 1/4
teaspoon of pepper, and cook, stirring
occasionally until the vegetables are
tender, about 5 minutes.
Cook garlic and onion in olive oil on
medium-high heat until softened,
about 3 minutes.
TWO: Add carrots and celery and cook an
additional 2 minutes, stirring occasionally.
THREE: Add oregano, basil and parsley;
cover and simmer on low for 30 minutes,
stirring occasionally.
FOUR: Turn heat up to medium, add
Pasta e Fagioli
(Bean and
Pasta Soup)
Greg and Kathy
Carson Business Unit
crushed tomatoes and tomato sauce;
cook another 10 minutes.
FIVE: Meanwhile, cook pasta separately
until “al dente”, or just tender; drain.
Drain and rinse one can of the beans and
set aside.
SIX: Puree the remaining beans with
their liquid.
INGREDIENTS:
Olive oil, enough to coat bottom of pan
1 tablespoon chopped fresh thyme
leaves (or 1 teaspoon dried)
Fresh garlic to taste (I use 6 – 8 cloves)
2 teaspoons chopped fresh sage
leaves (or 1/2 teaspoon dried)
2 – 3 celery ribs, sliced
32 ounces low-sodium chicken broth
or vegetable broth
ONE: Pour olive oil into a large pot.
with the juice and bring to a boil. Add
the mashed and whole beans and the
spinach leaves and cook until the spinach
is wilted, about 3 minutes more. Serve
topped with Parmesan, if desired.
1 large onion, chopped
1/4 teaspoon freshly ground
black pepper
COOKING INSTRUCTIONS:
THREE: Add the broth and tomatoes
1 clove garlic, minced
1/2 teaspoon salt
Salt and pepper to taste
3 – 4 carrots, sliced
2 cans (15 ounces each) great
northern beans (Sun Vista brand)
2 teaspoons dried oregano
2 teaspoons dried basil
SEVEN: Stir bean puree, drained beans
and pasta into the tomato mixture. Add broth until you reach the desired
consistency (I use 4 cups).
EIGHT: Simmer on low heat for
20 minutes, stirring occasionally.
NINE: Serve, topped with Parmesan
cheese (optional) and with crusty bread
for dipping!
Note: As the soup sits, the pasta
will absorb some liquid. If necessary,
add more broth or water to desired
consistency.
BP’s community cookbook
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Theresa’s DoubleTomato Soup
Heidi, BP Cooper River
I love this recipe and would
love to take credit for it, but
I got it from a friend who got
it from Cooking Light. I hope
everyone enjoys it as much
as I do!
Theresa Larsen, Redlands, California,
Cooking Light, March 2007
INGREDIENTS:
1 tablespoon butter
1 cup chopped onion (1 medium)
TWO: Reduce heat and simmer 1 hour.
Remove from heat. Place half of soup in
blender. Remove center piece of blender
lid (to allow steam to escape); secure
blender lid on blender. Place a clean
towel over opening in blender lid
(to avoid splatters).
THREE: Blend until smooth. Pour into
a large bowl. Repeat procedure with
remaining soup. Divide soup evenly
among 6 bowls. Garnish each serving
with 1 basil leaf.
Tomato Basil Soup
Jerri, Toledo Refinery
INGREDIENTS:
3/4 cup shredded carrot
3 (14.5 ounce) cans no-salt diced
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
black pepper
2 teaspoons olive oil
1/8 teaspoon salt
10 large basil leaves, divided
3 drained sun-dried tomato
halves, packed in oil with herbs
(such as California Sun Dry brand)
2 (14.5-ounce) cans organic diced
tomatoes, undrained
1 (14-ounce) can fat-free, less-sodium
chicken broth
COOKING INSTRUCTIONS:
1/2 teaspoon salt
COOKING INSTRUCTIONS:
ONE: Heat oil in a large saucepan over
medium-high heat; add garlic. Cook 30
seconds, stirring constantly. Stir in broth,
salt and tomatoes and bring to a boil.
Reduce heat. Simmer 20 minutes.
TWO: Stir in sliced basil. Place 1/2 soup
in blender and process until smooth.
Pour pureed soup into a bowl and repeat
procedure with remaining soup.
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
Texas Coleslaw
Summer Salad
Jill, Houston, TX
Spicy Chipotle
Coleslaw
INGREDIENTS:
Christine, Warrenville, IL
It’s my wife’s recipe that
our family enjoys often.
2 – 3 cups shredded cabbage
(can use combo of green and purple)
1 (7-ounce) can Mexican-style corn,
drained
INGREDIENTS:
4 cups red cabbage, shredded very thin
Matt, Chicago, IL
INGREDIENTS:
4 cups green cabbage, shredded
very thin
2 large cucumbers
1 cup green onion, finely chopped
1 cup red onion, sliced vertical very thin
1 each green, yellow, and orange
pepper
1/2 cup chopped fresh cilantro
1/2 – 1 cup carrot, shredded
1 small red or Vidalia onion
1 cup Ranch-style salad dressing
(low-fat)
2 teaspoons chipotle chiles in adobo,
finely chopped
1/3 cup vegetable oil, or whichever
oil you prefer
1/4 teaspoon ground cumin
2 tablespoons honey
2 – 3 tablespoons sugar
1/2 teaspoon garlic powder
1/2 cup mayonnaise
3 tablespoons red wine vinegar
1 lime, juiced
1/4 cup lime juice
1/2 – 1 teaspoon salt
Salt and pepper to taste
(I usually don’t add any)
1/4 cup fresh cilantro, chopped
1/8 – 1/4 teaspoon pepper
3/4 cup chopped green onion
2 fresh jalapeño peppers, seeded
and chopped
1 large tomato
COOKING INSTRUCTIONS:
COOKING INSTRUCTIONS:
COOKING INSTRUCTIONS:
ONE: In a bowl, make the dressing by
ONE: Peel cucumber, remove seeds
ONE: In a large bowl, toss together the
combining the mayonnaise, chipotle
peppers, lime juice and honey.
cabbage, corn, green onions, jalapeño
and cilantro.
TWO: In another large bowl, combine the
TWO: In a separate bowl, stir together
cabbages, carrots and onions.
the Ranch-style dressing, cumin, garlic
powder, and lime juice.
THREE: Drizzle the dressing over the top,
THREE: Pour over the cabbage mixture,
sprinkle cilantro all over and toss well
to combine.
and toss to coat.
FOUR: Season with salt and pepper to
FOUR: Add small amount salt and pepper
taste, and chill until serving time.
from cucumber, tomato, and peppers,
and chop all vegetables to desired size.
Place vegetables in a bowl.
TWO: Whisk all dressing ingredients until
sugar is blended well, and pour over
vegetables. Mix well. This can be served
immediately or refrigerated and served at
a later time. Refrigerate any leftovers,
if there are any!
if desired.
FIVE: Serve right away, or refrigerate until
serving. Keeps for several days.
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Fresh Cranberry
Orange Salad
Le Anna, Houston, TX
INGREDIENTS:
1 bag of fresh cranberries, washed
1 cup of walnut halves
2 oranges, peeled and sectioned
(save any juice)
1 – 2 tablespoons of brown sugar
Couscous Summer
Salad with Cashew
Cream Lemon-Chive
Dressing
THREE: Add spring onions, spinach
Clotho, Baku, Azerbaijan
INGREDIENTS FOR DRESSING:
INGREDIENTS:
1 cup medium-grain instant couscous
(or 1 cup fine-grain bulgur wheat
if couscous is unavailable)
leaves, cucumber, bell pepper, apple,
lemon zest and juice and mix gently
until combined.
FOUR: Add dressing and toss gently
until blended.
1/2 cup cashews (not roasted,
not salted)
1/2 cup water
COOKING INSTRUCTIONS:
1 teaspoon fine sea salt
2 tablespoons freshly squeezed
lemon juice
ONE: Chop cranberries. A hand chopper
1 tablespoon freshly squeezed
lemon juice
1/2 teaspoon fine sea salt,
or as needed
2 cups loosely packed parsley leaves
1/3 cup finely minced chives
is fine for this, but a blender will reduce
the cranberries too far. Mix cranberries,
walnuts, any orange juice, and one
tablespoon of the brown sugar. Cut the
orange sections into smaller pieces and
ensure that you have no seeds.
TWO: Add to the cranberry mixture.
THREE: Refrigerate for at least 2 hours
(overnight is better). If the cranberries
are still somewhat bitter, you can add
another tablespoon of the brown sugar
and chill for at least another half hour
to let the juice and sugar mix together.
Possible substitution: Try Splenda
instead of sugar.
Note: If you begin chopping and the
cranberries do not seem to have much
juice or are kind of dry-looking inside,
then you have located a bad batch and
need to try another bag.
1 tablespoon extra-virgin olive oil
TO MAKE DRESSING:
3 spring onions or scallions, trimmed
and cut into very thin rings
ONE: Put cashews in water in a
5 ounces fresh spinach leaves, cut into
a chiffonade (4 cups, loosely packed)
blender and blend until thick and
creamy (about 1 minute).
TWO: Put lemon juice and 1/2 teaspoon
1 large cucumber or 3 small
cucumbers, chopped (2 cups)
salt in small jar, cover and shake to
dissolve salt.
1 red bell pepper and 1 yellow
bell pepper, chopped
THREE: Add cashew cream and chives to
1 Granny Smith apple, chopped
Zest and juice of 1 lemon
lemon juice/salt mixture. Shake to blend.
Adjust salt to taste. Store, covered and
refrigerated, for up to 1 week. Shake to
blend before using.
9 tablespoons cashew cream
lemon-chive dressing (see recipe
in next column), or as needed.
COOKING INSTRUCTIONS:
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.
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Tomato Feta Salad
Caprese Salad
Jerri, Toledo Refinery
Mike, San Juan South
INGREDIENTS:
Great combination of taste,
fresh food and healthy fat.
1/2 cup white wine vinegar
INGREDIENTS:
Salt and pepper to taste
4 pints grape tomatoes, red or
mixed colors
1 1/2 cups small-diced red onion
(2 onions)
One large tomato
1/4 cup good white wine vinegar
Low-fat mozzarella cheese
6 tablespoons good olive oil
1 tablespoon of olive oil
1 tablespoon kosher salt
1 tablespoon of balsamic vinegar
1 teaspoon freshly ground black pepper
Salt
1/4 cup chopped fresh basil leaves
Fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 1/2 pounds feta cheese
COOKING INSTRUCTIONS:
ONE: Rinse the quinoa twice, then put
it in a pot with 1 1/2 cups water. Bring to
boil, then put on low setting and cook for
15 minutes.
TWO: Cool and toss with rest
of ingredients.
whisk together olive oil, white wine vinegar,
and Dijon mustard. Add salt and pepper.
TWO: Drizzle with olive oil and vinegar.
salt, pepper, basil, and parsley and
toss well.
Salt to taste. Alternatively, use thin slices
of Parmesan or other hard cheese on
whole-grain bread.
cubes, crumbling it as little as possible.
THREE: Serve as appetizer or as a side.
FOUR: Gently fold it into the salad and
Makes enough for four people. Scales
up well.
serve at room temperature.
1/4 cup Dijon mustard
ONE: Slice tomato into quarters
TWO: Add the onion, vinegar, olive oil,
THREE: Dice the feta in 1/2 – 3/4 inch
1/2 cup olive oil
THREE: For white wine vinaigrette dressing,
them in a large bowl.
ONE: Cut the tomatoes in half and place
VINAIGRETTE DRESSING:
COOKING INSTRUCTIONS:
horizontally. Slice similar thicknesses
and quantity of cheese. Arrange on
plate, alternating tomato, basil, and
cheese pieces.
COOKING INSTRUCTIONS:
WHITE WINE
Cranberry Quinoa
Salad
FOUR: Mix dressing into salad to taste.
Special note: Could substitute chopped
red onions for the green onions, cannellini
beans instead of chickpeas.
Grape Salad
Yvonne, Cleveland & Cincinnati, OH
This makes a wonderful
dessert or salad addition
to any meal.
INGREDIENTS:
Ana, Wayne, NJ
8 ounces cream cheese
(regular or lowfat)
INGREDIENTS:
8 ounces plain Greek yogurt
(I substitute sour cream)
1 cup quinoa
1 cup slivered almonds
1/2 cup green onions
1 cup dried cranberries
1 can chickpeas (rinsed)
1 teaspoon almond extract
(can substitute vanilla)
1/2 cup sugar
(I substitute 1/4 cup Splenda)
1/4 – 1/2 cup brown sugar
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.
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Mimosa Fruit Salad
extract and sugar.
Sprout and
Cucumber Salad
TWO: Fold 1/2 cup nuts into the
Jerri, Toledo Refinery
INGREDIENTS:
cream sauce.
INGREDIENTS:
COOKING INSTRUCTIONS:
ONE: Blend cream cheese, yogurt,
THREE: In a large bowl, mix the sauce
and grapes.
FOUR: Sprinkle brown sugar and 1/2 cup
nuts on top.
FIVE: Chill in refrigerator until ready
to serve.
1 pound fresh bean sprouts
1/4 cup green onions (chopped)
1 medium cucumber thinly sliced
Mollie, Houston, TX
INGREDIENTS:
3 cups torn or baby lettuce
1/2 cup steamed broccoli
1/4 cup sautéed mushrooms
2 cups sliced strawberries
1 1/2 teaspoon sugar
1 tablespoon toasted sesame seeds
(optional)
COOKING INSTRUCTIONS:
ONE: Place bean sprouts in a colander
and pour boiling water over. Immediately
rinse with cold water. Drain well.
5 cherry tomatoes, halved
THREE: Mix soy sauce, oil, vinegar and
2 tablespoons chopped cilantro
(optional)
sugar – shake well.
of plate.
FOUR: Mix sprouts and green onions.
FIVE: Pour 2/3 dressing over sprout
mixture.
SIX: Place in center of cucumbers. Drizzle
2 tablespoons rice vinegar
remaining dressing over cucumbers.
COOKING INSTRUCTIONS:
SEVEN: Sprinkle with sesame seeds.
ONE: Combine reserved oil from the tuna
(or a combo of toasted sesame oil and
olive oil) and about 2 tablespoons rice
vinegar, salt and pepper to taste.
4 cups cold club soda
2 tablespoons oil
TWO: Place cucumbers around edge
1/2 ounce sliced almonds
2 packages (8-serving size each) JELL-O
Orange Flavor Sugar Free Gelatin
1 can (11-ounce) mandarin orange
segments, drained
1/3 cup steamed soybeans
(thawed, frozen shelled edamame)
1/2 can drained, oil-packed tuna
(reserve the oil for the dressing)
3 cups boiling water
2 tablespoons soy sauce
2 tablespoons white wine vinegar
Asian-Style Salad
Linda, Chicago, IL
Serve immediately.
COOKING INSTRUCTIONS:
ONE: Stir boiling water into dry gelatin
mix in large bowl at least 2 minutes until
completely dissolved. Stir in club soda.
Refrigerate 1 1/2 hours or until thickened.
TWO: Stir in oranges and strawberries.
Pour into 9x5-inch loaf pan sprayed
with cooking spray.
THREE: Refrigerate 4 hours or until firm.
Remove from loaf pan. Store leftover
gelatin in refrigerator.
Special notes: How to unmold gelatin:
Dip mold in warm water for about
15 seconds. Gently pull gelatin from
around edge with moist fingers.
Place moistened serving plate on
top of mold. Invert plate and mold;
holding mold and plate together,
shaking slightly to loosen. Gently remove
mold and center gelatin on plate.
Substitutions: Cold seltzer for the club
soda. You can also prepare as directed,
using JELL-O Lemon Flavor Gelatin.
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.
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snack
33 Peanut Butter Protein Balls
33 Salsa
33 Fruit Smoothie
33 Three-Seed Crackers
34 Crunch-Nut Granola
34 Kale Chips
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Peanut Butter
Protein Balls
Salsa
Fruit Smoothie
Marilyn, Blaine, WA
Ann, Houston, TX
Nancy, Houston, TX
INGREDIENTS:
INGREDIENTS:
INGREDIENTS:
6 bunches of green onions
1 cup of protein powder
(chocolate or vanilla)
4 – 6 medium Anaheim peppers
1 cup non-fat dry milk
2 jalapeños
1 cup of Rice Krispies cereal
2 bunches of cilantro
1 cup of peanut butter
(low-fat is optional)
6 cans Del Monte Diced Tomatoes
with Garlic and Onion
Sugar substitute to taste
Cocoa powder mixed with sugar
substitute to taste
6 serrano peppers
COOKING INSTRUCTIONS:
1/2 cup all-natural frozen fruit – no
sugar added (mango, pineapple,
strawberry, peach)
3 tablespoons plain yogurt
1/2 cup whole milk
1 scoop whey protein
1/2 cup blueberries
1 banana
1 squirt honey
ONE: Slice all green onions and throw in
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.
Chop into small-to-medium chunks
and throw in pepper bowl.
blend until smooth.
milk, cereal, peanut butter, and sugar
substitute (to taste) in mixing bowl. Mix
thoroughly, making sure that all the dry
milk is in the mix and not really visible.
TWO: Form the mixture into small balls
(about 1.5” diameter). (I sometimes
add a tablespoon or two of water if the
mixture is too dry to form balls.)
THREE: Roll balls in the cocoa sugar
substitute mix.
FOUR: Refrigerate (or freeze).
Take ends off the serranos and
keep 50% seeds in. Chop into
small-to-medium chunks and
throw in pepper bowl.
Take ends off jalapeños and keep
few seeds.
Take peppers from pepper bowl
and put in food processor – spin till
chopped – not pureed.
THREE: Add to onions in first bowl.
FOUR: Add tomatoes from can and stir in
to right consistency.
FIVE: Chop leafy part off cilantro and
put in processor – spin until tiny pieces.
Stir into salsa.
SIX: Taste and know it gets a little hotter
Three-Seed Crackers
Kathy, Retired, Anchorage, AK
Here’s a fantastic recipe
that the Gatesville (Texas)
Fitness Center offered to its
members. These crackers are
delicious! They’re especially
great before and/or after
a gym workout...healthy,
nutritious, and they take
the edge off the ravenous,
post-workout hungries.
INGREDIENTS:
1/2 cup sunflower seeds
overnight. If too hot, add more tomatoes.
For hotter, add jalapeño seeds.
1/2 cup flax seeds
SEVEN: Cover with Saran wrap and throw
1/2 teaspoon baking powder
in fridge overnight.
Enjoy!
1/2 cup pumpkin seeds
1/2 teaspoon sea salt (optional)
1/2 teaspoon cracked black pepper
(or other spice/herb of your choice)
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1 1/4 cup barley flour
2 1/2 tablespoons olive oil
1/2 cup low-fat milk
(plus more for brushing crackers)
1/2 tablespoon chopped garlic
COOKING INSTRUCTIONS:
1 teaspoon nutmeg, freshly ground
(optional)
Kale Chips
1 teaspoon cinnamon (optional)
Marianne and Donald, Houston, TX
1 teaspoon salt
Optional additions: Your favorite dried
fruit (raisins, craisins, coconut flakes),
M&M’s or semi-sweet chips.
I don’t like kale, but I love
these! They satisfy my
craving for potato chips.
INGREDIENTS:
ONE: Preheat oven to 375°. Place half
of the sunflower, flax and pumpkin seeds
in a food processor and process just
until they are the consistency of coarsely
ground coffee beans. Transfer to a mixing
bowl and stir in baking powder, salt,
pepper and flour. Stir in olive oil, milk, and
garlic. Finally, stir in remaining seeds.
COOKING INSTRUCTIONS:
TWO: Roll teaspoons of dough into balls.
THREE: While sugar melts, combine oats
Place on a parchment paper-covered
baking sheet and flatten to a thickness of
1/4 inch. Brush tops of crackers with milk
and sprinkle with sea salt (optional). Bake
for 20 – 25 minutes, until browned and
crisp. Transfer to a cooling rack to cool
before serving.
and nuts in a large mixing bowl.
1 bunch kale, washed, dried, and thick
stalk removed.
FOUR: When sugar mixture is ready, add
COOKING INSTRUCTIONS:
THREE: I often add different kinds of
spices to the dough; dehydrated red
peppers are especially good!
Crunch-Nut Granola
Todd, HSE Blaine, WA
INGREDIENTS:
8 cups rolled oats
2 – 3 cups chopped nuts (choose any
nuts you prefer—we use walnuts,
almonds, pecans, sunflower seeds,
sesame seeds, cashews)
3/4 cup brown sugar
1/2 cup water
1 – 2 cloves of crushed garlic
TWO: Mix brown sugar and water in a
Squeeze of lemon juice
microwave-safe bowl and microwave on
high for 3 – 5 minutes or until the sugar
is completely dissolved.
honey, molasses, oil, vanilla and salt and
stir thoroughly.
FIVE: Pour liquids over the oats and nuts
Mix above ingredients in a large bowl.
ONE: Preheat oven to 400°.
TWO: Take prepared kale and put in bowl
with olive oil mixture. Massage olive oil
mixture onto kale leaves.
SIX: Divide mixture onto two cookie
THREE: Take kale leaves and arrange in
sheets lined with non-stick foil or
parchment paper and bake at 275° for
45 – 60 minutes until golden brown. If
you like big chunks of granola, do not
stir mix while cooking and wait until
completely cool before handling. If not,
stir mixture once while cooking. Mixture
will still be pliable when removed from
the oven but will firm up to a nice
crunchiness when cool.
a single layer on baking sheet. Cook in
oven until crispy.
FOUR: Watch carefully as there is a fine
line between burnt and crisp.
Crunch away!
SEVEN: Cool completely and store in an
airtight container for up to 2 weeks.
EIGHT: Serve over yogurt or with milk
or enjoy a handful or two for dessert.
NINE: Some sweetness may be added
2 tablespoons molasses
to the basic mixture after it’s cool,
such as dried fruit, chocolate or any
other little sweeties you prefer.
1 tablespoon vanilla
Little bit of salt and pepper
and mix thoroughly until all the oats are
coated evenly.
2 tablespoons honey
1 tablespoon flax oil
1 – 2 tablespoons oil olive
ONE: Preheat oven to 275°.
Enjoy!
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dessert
36 Grilled Nectarines
36 Vanilla Ice Cream
36 Hawaiian Pie
37 Healthy Pumpkin Pie
37 Fruit Dessert
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35
Grilled Nectarines
Vanilla Ice Cream
Hawaiian Pie
Bob, Prudhoe Bay, Western
Operating Area
Robin, BP Decatur
Claudette (widow of Jimmy
Wakefield, retired 1999)
Naples, TX
INGREDIENTS:
Nectarines
Olive oil
INGREDIENTS:
1 gallon 1% milk
1 can Fat-Free Eagle Brand condensed
milk (sweetened)
INGREDIENTS:
1 graham cracker crust
1 teaspoon fat-free sour cream
or mascarpone
2 teaspoons vanilla
2 bananas
1 8-ounce Fat Free Cool Whip
1 cup fresh strawberries
Honey
1 4-ounce box of sugar-free instant
vanilla pudding
1 can pineapple tidbits
COOKING INSTRUCTIONS:
ONE: Split nectarines in half.
COOKING INSTRUCTIONS:
TWO: Coat halves with a light coating
ONE: Mix all together in blender and
of olive oil.
put in freezer and freeze.
THREE: Grill for 2 – 5 minutes on each
TWO: Add any fruit to this recipe that
side until warmed through and flesh
has softened—time is dependent on
how ripe the fruit is.
you may desire.
FOUR: Serve with a teaspoon of fat-free
sour cream or mascarpone (Italian cream
cheese) where the pit was and drizzle
with honey.
1 box of sugar-free instant vanilla
pudding mix
Milk (for vanilla pudding mix)
Lite Cool Whip
COOKING INSTRUCTIONS:
ONE: Slice and layer in pie crust 1 banana,
1 cup fresh strawberries, pineapple
tidbits drained and dried with paper
towels, another banana.
TWO: Add any other fresh fruit as desired.
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.
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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
FILLING INGREDIENTS:
2 egg whites, lightly beaten
16-ounce can of pumpkin
Strawberries
Blueberries
Honey-flavoured Greek yogurt
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
1/8 teaspoon ground cloves
12-ounce can evaporated
skimmed milk
TWO: Add 1 – 2 teaspoons of the
honey-flavoured yogurt on top of the fruit.
Enjoy a sweet and healthy snack.
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.
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Want to submit a recipe for our second
edition cookbook? Send your recipe via
email to becomingahealthieryou@bp.com.
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