Chamber Wellness
Challenge Cookbook
Spicy Baked Chickpeas
“Great healthy snack!!”
Ingredients
• 2 (15-ounce) cans chickpeas
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Pinch cayenne pepper, or to taste
• Kosher salt & black pepper to taste
Directions
Preheat the oven to 400 degrees F.
Rinse and drain the chickpeas and dry by rolling them around in a kitchen towel. Combine
the oil, paprika cumin, cayenne and salt in a large bowl. Add chickpeas and toss to coat
evenly. Transfer the chickpeas to a parchment-lined baking sheet and spread them out in
a single layer. Bake until golden and crispy, 25 to 35 minutes, shaking the tray to toss after
15 minutes. Remove the baking sheet from the oven and transfer the chickpeas to a serving
bowl.
Recipe submitted by Matt Maher
Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa
Ingredients
• 2 tsp olive oil, divided
• 12 oz. crimini (baby bella) mushrooms, sliced
• 4 cups (packed) fresh spinach, roughly chopped
• 1/2 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 cup salsa
• 5 eggs
• 5 egg whites
• 1/3 cup water
• 2 green onions, thinly sliced
Instructions
• Preheat the oven to 375 degrees F. Coat a 7- by 11-inch ceramic or glass baking
dish with cooking spray.
• Heat 1 teaspoon olive oil in a large skillet set over medium heat. Add the mushrooms
and cook, stirring occasionally, until the mushrooms are tender.
• Add the remaining 1 teaspoon olive oil and the spinach. Cook until the spinach is
cooked down and bright green, 1 to 2 minutes. Season with the salt and pepper.
Pour off any extra liquid from the mushrooms.
• Spread the mushroom and spinach mixture evenly on the bottom of the prepared
baking dish. Spoon the salsa over top.
• In a large bowl, whisk together the eggs, egg whites and water. Pour the eggs over
the mushroom mixture. Sprinkle the green onions over top.
• Bake until the eggs are set and starting to turn light golden brown, about 25 minutes.
Test the eggs by poking a small sharp knife into the middle of the eggs. It should
come out clean (just a little wet).
• Let the casserole sit for about 5 minutes, then cut into pieces and serve.
*Leftovers can be covered and refrigerated. Reheat for about 1 minute in the microwave.
Recipe submitted by Anita Lindsay
Cauliflower Crust Pizza: Low-Carb Cauliflower Crust Pizza
Ingredients
• Nonstick spray
• 2 1/2 cups cauliflower, grated (about 1/2 a large head)
• 1 large egg, lightly beaten
• 1 1/4 cups shredded part-skim mozzarella cheese
• 2 tablespoons grated parmesan cheese
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato sauce
• 1 cup grape tomatoes, sliced in half
• 2 cloves garlic, sliced
• 1/4 teaspoon crushed red pepper flakes
• Fresh basil leaves, optional
Directions
Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles.
Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from
the microwave and let cool.
Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once
combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick
spray and bake for 10 to 15 minutes, or until golden.
Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper
flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before
serving.
Recipe submitted by Anita Lindsay
Basic Awesome Oatmeal Muffins
“The awesomeness referred to is because of the total flexibility for substitutions in this
recipe. Thanks to my friend Betty Crocker for the original oatmeal muffin recipe that I’ve
learned to riff on over the years.”
Combine in a mixing bowl, using a fork:
• 1 cup old-fashioned rolled oats (not the quick cook stuff!!)
• 1 cup skim milk
• 1 egg
• 1/3 cup canola oil
• 1/2 cup brown sugar
Then add:
• 1 cup flour
• 3/4 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon salt
Mix until all ingredients are blended—lumps are okay. Makes 12 regular sized muffins,
or you can make 6 jumbo muffins. Cook at 400 for 20 minutes. It’s also very pretty if you
sprinkle white sugar on the tops about 5 minutes into baking the muffins.
Then here’s the interesting part—potential substitutions:
• For the milk substitute buttermilk or almond milk
• Add 1/2 cup of your favorite variety of chopped nuts
• Add 1/4 cup flax seed or wheat germ—and then splash in just a bit more milk
• Add dried fruits, chocolate chips, etc.
• Add a cup of applesauce or pumpkin and cut the oil out
• Toss in some chia seeds or coconut
• Add a bit of flavoring—1/2 teaspoon of vanilla or almond extract
Recipe submitted by Sue Garrity
Skinny-Amigo Taco Casserole
Serves 8
• 1 lb ground chicken/turkey breast
• ½ cup onion – chopped
• ½ cup bell pepper – chopped
• 1 garlic clove
• 1 package of taco seasoning
• 8 ounces taco sauce
• 1 cup sour cream (can use non fat)
• 1 cup cottage cheese (can use fat-free)
• 1 cup tortilla chips (can use low-fat)
• 1 cup shredded cheddar cheese (can use low-fat)
• ¾ cup salsa
Directions:
1. Heat oven to 400. Spray cooking spray on bottom of a 2-quart casserole dish; set
aside.
2. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add
seasoning mix and taco sauce; set aside.
3. In a medium bowl, combine sour cream and cottage cheese; set aside.
4. Place half the broken chips in the bottom of casserole dish. Add meat mixture to
cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese
and remaining crushed chips.
5. Bake, uncovered, for 30 minutes or until cheese has melted.
6. Top with 3/4 cup salsa if desired.
Recipe submitted by Kyle Koch
Broccoli-Quinoa Casserole with Chicken and Cheddar
“It’s so yummy!!“
Yield: Serves 6 (serving size: 1 1/3 cups)
Hands-on: 20 Minutes
Total: 55 Minutes
Ingredients
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1 1/2 tablespoons canola oil
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1 cup uncooked quinoa, rinsed and drained
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1 1/4 cups water
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1 (12-ounce) package microwave-in-bag fresh broccoli florets
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Cooking spray
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12 ounces skinless, boneless chicken breast, cut into bite-sized pieces
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1/2 teaspoon kosher salt, divided
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1/2 teaspoon freshly ground black pepper, divided
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1 1/2 cups chopped onion
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6 garlic cloves, minced
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1/2 cup 1% low-fat milk
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2 1/2 tablespoons all-purpose flour
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1 1/2 cups unsalted chicken stock
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2 ounces Parmesan cheese, grated (about 1/2 cup)
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1/2 cup canola mayonnaise
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4 ounces sharp cheddar cheese, shredded (1 cup)
Preparation
1. Heat a medium saucepan over medium-high heat. Add 1 1/2 teaspoons oil; swirl to coat. Add
quinoa; cook 2 minutes or until toasted, stirring frequently. Add 1 1/4 cups water; bring to a boil.
Cover, reduce heat, and simmer 15 minutes or until quinoa is tender. Remove from heat; let stand 5
minutes. Fluff with a fork.
2. Preheat oven to 400°.
3. Cook broccoli in microwave according to package directions, reducing cook time to 2 1/2 minutes.
4. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add chicken to pan;
sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 5 minutes or until browned, turning
occasionally; remove from pan.
5. Add remaining 1 tablespoon oil to pan; swirl to coat. Add onion and garlic; sauté 5 minutes. Combine
milk and flour, stirring with a whisk. Add milk mixture, stock, remaining 3/8 teaspoon salt, and
remaining 3/8 teaspoon pepper to pan. Bring to a boil, stirring frequently; cook 2 minutes or until
thickened. Remove from heat; cool slightly. Add Parmesan, stirring until cheese melts. Stir in quinoa,
broccoli, chicken, and mayonnaise. Spoon mixture into a 2-quart glass or ceramic baking dish coated
with cooking spray. Sprinkle with cheddar. Bake at 400° for 15 minutes or until casserole is bubbly
and cheese melts.
Recipe submitted by Michelle Amador
Kathy Kelly’s California Corn Chip Avocado Salad
1. 1 head lettuce – cleaned and chopped - I like romaine and iceburg mixed, no
bagged please, they gross me out 
2. tomato – 1 large chopped
3. sweet onion – medium size Vidalia is best - chopped
4. avocados – firm and ripe, California Haas are best(just sayin’) – chopped
5. Frito’s corn chips – 1/2 bag small size chips, not one small bag of ½ size chips, Phil

6. Kraft Peppercorn Ranch Dressing – about ½ bottle
Mix lettuce, tomato, onion.
Add avocados, corn chips and dressing just before serving.
Toss all together and enjoy!
“And remember, avocados are in the healthy fat family ”
Recipe submitted by Kathy Kelly
Zucchini Squash Casserole
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Two zucchinis (Thinly sliced in circles)
Two summer squash (Thinly sliced in circles)
One onion diced
Olive Oil
4 cloves chopped garlic
Parmesan Cheese (freshly grated works best)
Sea salt and cracked pepper to season
Heat 2 Tablespoons of olive oil in a small skillet. Toss in diced onion for a few minutes until they begin to soften, then add the garlic and
sautee until the mixture just begins to lightly brown. Spread the mixture thinly over the bottom of a 9x13 glass casserole dish. Arrange the zucchini and squash slices, alternating them, stacked starting at the back of the
dish like dominoes. Drizzle or spritz olive over the top, followed by sea salt and cracked pepper to taste. Bake at 400 degrees for 30-35 minutes until soft. Add the parmesan cheese on top and broil on low for 4-5 minutes until melted and golden
brown. Recipe submitted by Lindsay Fulton
Zucchini Pancakes
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2 cups grated zucchini
¼ cup green or red pepper (diced)
¼ cup chopped onion
¼ cup grated cheddar cheese
2 eggs
½ cup bisquick
Do not peel zucchini, wash, cut ends off and grate.
Mix all ingredients together and make into patties.
Fry in oil (canola is good) until brown.
Salt, pepper and garlic salt to taste.
** be sure to squeeze juice out of zucchini before grating. Recipe submitted by Tammy Smith
Best Steak Marinade
Ingredients (Makes 1 1/3 cups; 4 to 6 steaks)
• 1/3 cup soy sauce
• ½ cup olive oil
• 1/3 cup fresh lemon juice
• ¼ cup Worcestershire sauce
• 1 ½ tablespoons garlic powder
• 3 tablespoons dried basil
• 1 ½ tablespoons dried parsley flakes
• 1 teaspoon ground white pepper
• 1 teaspoon dried minced garlic (optional)
Directions
1. Place the soy sauce, olive oil, lemon juice, Worcestershire sauce, garlic powder, basil,
parsley, pepper and garlic in a blender. Blend on high speed for 30 seconds until
thoroughly mixed.
2. Pour marinade over desired type of meat in a gallon Ziploc baggie. Refrigerate up to
8 hours.
3. Cook meat as desired.
Recipe submitted by Aimee Bahs
Bahamian Dolphin
“My favorite, healthy dish: “Bahamian Dolphin”. It is easy to make, easy to clean up and a lot of fun!”
What you’ll need to serve a dinner for four:
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Heavy Duty aluminum foil
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2 lbs of Mahi Mahi (aka “dolphin”) filets. (Or your favorite salt water white fish, such as grouper or
snapper. Tilapia also works well.)
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½ cup dark rum
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½ cup lime juice – freshly squeezed
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2 average-size white onions sliced into rings
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4 servings of medium-sized broccoli pieces
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4 servings of medium-sized cauliflower pieces
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1 lemon sliced
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2 teaspoons of oregano – dried
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4 tablespoons of butter
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Ground black pepper to taste
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2 teaspoons of Old Bay seasoning
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Spiced brown rice dish. I usually use Zatarain’s Dirty Rice Mix, or ideally, Caribbean Mix, if you can
find it.
1. Lay out 2, 2 foot pieces of the aluminum foil on the counter. Fold each in half width-wise and fold
the north and south sides together, forming a pouch that is open on one side. Sprinkle the Old Bay
seasoning directly on to your filets. First place half of the fish into each pouch. Place half of the other
ingredients, minus the butter, into each pouch and fold final side to seal. Flip the pouch a few times
gently to coat the ingredients. Refrigerate for 2 to 4 hours. 2. When ready to cook, preheat the oven to 350 degrees F. Begin boiling 2 quarts of water in a sauce
pan for the rice. Open one end of each pouch and drain about half of the juice from the pouch. Add
2 tablespoons of butter to each pouch, directly on the filets. Re-seal. Do not poke holes in pouches. Bake at 350 degrees for 20 to 30 minutes, until the filets can be pulled apart easily with a fork. (25
minutes should suffice such that you need not open pouch prior to serving.) Do not overcook. 3. As soon as the pouches go into the oven, mix the rice, along with 1 tablespoon of butter or margarine,
into the boiling water. Follow cooking instructions on the rice box. Bring to full boil, then reduce heat
and simmer for 25 minutes. Let stand uncovered for 5 minutes. Fluff with fork, place into covered
serving bowl and place on
4. table. 5. Serve main dish by placing both pouches on dinner table. Do not open the pouches until everyone is
sitting and ready. Use knife to carefully cut open tops of pouches. Be careful not to get scalded when
steam escapes!!! Serve and enjoy!
Recipe submitted by Jason Russell
Pan-Seared Brussels Sprouts With Cranberries & Pecans
“Such an easy dish to make - and tasty too!”
Serves 3-4
Ingredients
• 1 pound brussels sprouts, de-stemed and halved
• 2/3 cup fresh cranberries
• 1/3 cup gorgonzola cheese, crumbled
• 1/3 cup pecans
• ½ cup barley
• 1 tablespoon maple syrup
• 1 tablespoon balsamic vinegar
• Olive oil
• Salt & pepper
Instructions
1. Prepare barley according to package instructions.
2. Heat brussels sprouts, cranberries, and olive oil in a skillet over medium heat.
3. Season with salt & pepper. Cook for 8-10 minutes.
4. Add balsamic vinegar and maple syrup. Stir to coat and remove from heat.
5. Toss barley, sprouts, cranberries, and pecans in a large bowl. Top with gorgonzola.
Recipe submitted by Jennifer Goodin