Nutrition Recipes

» Warm Orzo And Walnut Salad

With Garden Vegetables, Chevre And Herbs.

1 cup uncooked orzo pasta
1/2 cup chopped California walnuts, toasted
1/2 cup halved small red grape tomatoes
1/3 cup diced red bell pepper
1/3 cup diced English cucumber, unpeeled
1/4 cup chopped pitted Kalamata olives
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh flat-leaf parsley leaves
1 tablespoon chopped fresh mint leaves
1 tablespoon chopped fresh chives
2 tablespoons fresh lemon juice
Salt and pepper to taste
3 ounces goat cheese, or chevre, crumbled
(plain or a garlic and herb flavored cheese)
Additional chopped or whole chives for garnish


Spray 6 (6 - 8 oz.) ramekins or custard cups with nonstick cooking spray.

Have all the measured ingredients at hand when you are ready to prepare the salad.

Cook the orzo in boiling salted water for 9 – 10 minutes, or according to package directions, until just tender. Drain well. (If you are cooking the orzo well ahead of time, after draining toss it with 2 tablespoons additional olive oil, to keep it from sticking, then reheat in a microwave before assembling the salad.)

In a large bowl, combine the walnuts, tomatoes, bell pepper, cucumber, olives, olive oil, parsley, mint, chives and lemon juice; mix well.

Add the orzo. Stir and toss to combine, then season with salt and pepper to taste.

Stir in the cheese.

Divide the orzo salad evenly among the prepared ramekins, packing it tightly.

Invert onto individual serving plates, then gently remove ramekins.

Garnish with chives as desired.

Nutritional Information

Serve warm.
Makes about 4-1/2
cups salad, serving 6

*Note: The salad can also be served cold, or at room temperature.



Nutrients Per Serving:
Calories: 270,
Fat: 20 g,
Saturated Fat: 2g,
Protein: 4g,
Carbohydrate: 20g,
Cholesterol: 0mg,
Sodium: 75 mg,
Fiber: 3g




» Tortilla Soup

Yield: 12 Cups

8 cups low sodium chicken broth
1 ½ lbs boneless, skinless, chicken breast
6 cloves garlic, thinly sliced
2 chili peppers, more to taste, thinly sliced
1 tsp kosher salt
2 cups corn, from 2-3 cobs or thawed from frozen
2 cups cherry tomatoes
1 avocado, cubed
¼ red onion, diced
2 limes (1/2 lime for juice, 1 ½ limes cut into 12 wedges)
1 cup clinatro leaves
2 oz unsalted tortilla chips


In a large bowl over high heat, bring broth to a boil.

Reduce the heat to very low.

Gently simmer the chicken (well below boil) until it’s fully cooked, about 15 minutes. Remove chicken from the broth and set aside

Stir the garlic, chilies, salt, and corn into the broth.

Gently toss together the tomatoes, avocado, onion, and juice of half a lime.

Once chicken is cool enough to handle shred the meat, add it to the broth, and stir in the cilantro.

Garinsh the soup with avocado mixture and the chips. Serve with lime wedges.

Nutritional Information

Servings Per Recipe: 12 Calories: 170,
Total Fat: 6g,
Saturated Fat 1g,
Cholesterol: 30mg,
Sodium: 240mg,
Total Carbs: 14g,
Dietary Fiber: 3.0g,
Protein: 16g




» Tortilla Pizza

Try out this easy way to make a pizza and you will be making it again and again.

4 Small Low Fat Tortillas
1 Cup Tomato Sauce, Salt-Free
1 Cup Diced Tomatoes
1 Cup Cooked Black Beans, Drained and Rinsed
½ Cup Diced Green Onion
1 Cup Chopped Broccoli, Steamed
1 Cup Low fat Cheese Shreds


Preheat Oven 350 degrees.
Spread tortillas with ¼ cup tomato sauce on each. 
Divide tomatoes, black beans, green onions and broccoli amount the four tortillas. 
Do not put cheese on yet.

Bake the pizzas in the oven for 15 minutes or until tortillas are crisp and veggies are tender. 
Remove from oven and top with cheese.
Allow to sit for 2 minutes or until cheese melts. 
Cut each pizza into quarters and serve hot.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 1 Pizza
Calories: 200,
Total Fat: 1.0g,
Cholesterol: 0mg,
Sodium: 408mg,
Total Carbs: 32g,
Dietary Fiber: 12.5g,
Protein: 17g




» Three Bean Potato Salad

Serve Salad Warm or Cold A Meal in itself

2 Medium Baking Potatoes
2 Cups Frozen Green Beans
1 Cup Cooked Kidney Beans, Drained and Rinsed
1 Cup Black Beans, Drained and Rinsed
½ Cup Fat Free Mayonnaise
¼ Cup Minces Red Onion
¼ Cup Minced Celery
3 Tbsp Red Wine Vinegar
Black Pepper to Taste


Wash, peel and dice the potatoes. 
Place them in a large pan and cover with water. 
Bring to a boil over high heat then reduce to simmer. 
Cook until potatoes are fork tender, about 20 minutes then add the green beans.
Drain potatoes and beans in a colander.
Meanwhile, add the rest of the ingredients to a large mixing bowl and stir well.

Fold warm potatoes and green beans into this mixture; fold together and refrigerate until ready to serve.

Nutritional Information

Servings Per Recipe: 6
Serving Size: 1 cup
Calories: 177,
Total Fat: 0.5g,
Cholesterol: 0mg,
Sodium: 172mg,
Total Carbs: 36.5g,
Dietary Fiber: 7.0g,
Protein: 7.5g




» Seafood Cioppino

Prep Time: 30 Min | Cook Time: 2 Hrs 15 Min | Ready In: 2 Hrs 45 Min

1/4 cup olive oil
1 onion, chopped
4 cloves garlic, minced
1 green bell pepper, chopped
1 fresh red chile pepper, seeded and chopped
1/2 cup chopped fresh parsley
salt and pepper to taste
2 teaspoons dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 (28 ounce) can crushed tomatoes
1 (8 ounce) can tomato sauce
½ cup water
1 pinch paprika
1 pinch cayenne pepper
1 cup white wine
1 (10 ounce) can minced clams, drained with juice reserved
25 mussels, cleaned and debearded
25 shrimp
10 ounces scallops
1 pound cod fillets, cubed


In a large pot over medium heat, heat the olive oil, and saute the onion, garlic, bell pepper, and chile pepper until tender.

Add parsley, salt and pepper, basil, oregano, thyme, tomatoes, tomato sauce, water, paprika, cayenne pepper, and juice from the clams.

Stir well, reduce heat, and simmer 1 to 2 hours, adding wine a little at a time.

About 10 minutes before serving, add clams, mussels, prawns, scallops, and cod.

Turn the heat up slightly and stir. When the seafood is cooked through (the mussels will have opened, the prawns turned pink, and the cod will be flaky) serve your delicious cioppino.

Nutritional Information

Servings Per Recipe: 8 Calories: 294,
Total Fat: 8.8g,
Cholesterol: 92mg,
Sodium: 564mg,
Total Carbs: 16.3g,
Dietary Fiber: 3.3g,
Protein: 33g




» Rice And Bean Salad

Beans and rice are tossed with tropical fruits and jalapeno for a zesty refreshing salad.


3 Cups Cooked Brown Rice
1 ½ Cups Cooked or Canned Black Beans, Rinsed and Drained
1 Mango, Diced
1 Ripe Tomato, Diced
¼ Cup Red Onion, Diced
½ Jalapeno, Seeded and Diced
1 Green Bell Pepper, Diced 
6 Cups Shredded Romaine Lettuce

2 Tbsp Orange Juice
1 Tsp Olive Oil or Vegetable Oil
4 Tbsp Red Wine Vinegar

1 Tsp Chopped Cilantro or Parsley

Prepare rice according to package directions.
Allow to cool in a shallow pan while you prepare the rest of the ingredients.
Combine the dressing ingredient in a large salad bowl or mixing bowl. 
Add the rice and chopped vegetables and fruit.
Toss together and serve immediately or refrigerate until ready to serve, up to 6 hours.

Nutritional Information

Servings Per Recipe: 8
Serving Size: 1 Cup
Calories: 170,
Total Fat: 0.5g,
Cholesterol: 0mg,
Sodium: 115mg,
Total Carbs: 36g,
Dietary Fiber: 4g,
Protein: 5g



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