Nutrition Recipes

» Spicy Corn Chowder

Prep Time: 30 Min | Cook Time: 50 Min | Ready In: 1 Hour 20 Min

1 (16 ounce) package Frozen white shoepeg corn
2 ears fresh corn, kernels cut from cob
1 cup dry white wine (such as Pinot Grigio)
2 cups water
1 tablespoon olive oil
1 red onion, diced
2 cloves garlic, minced
1 yellow bell pepper, diced
1 red bell pepper, diced
1/2 small jalapeno pepper, seeded and minced
1 quart soy milk
2 tablespoons chopped fresh oregano
1/2 cup chipotle salsa
3 tablespoons cornstarch
1/3 cup cool water
2 tablespoons honey
1 tablespoon soy sauce
1 teaspoon grated orange zest
garlic powder, or to taste
salt and cracked black pepper to taste


Place the shoepeg corn and fresh corn into a large pot with the wine and water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer 20 minutes.

Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the onions, garlic, yellow bell pepper, red bell pepper, and jalapeno pepper. Cook and stir until the vegetables have softened and the onion has turned translucent, about 10 minutes.

Stir the pepper mixture into the pot with the corn along with the soy milk, oregano, and chipotle salsa. Return the soup to a simmer over medium-high heat, then reduce the heat to medium-low, and simmer uncovered for 10 minutes. Dissolve the cornstarch in 1/3 cup of cool water, and stir into the simmering soup along with the honey, soy sauce, orange zest, and garlic powder. Simmer another 10 minutes to thicken the soup, stirring frequently. Remove from the heat and season to taste with salt and cracked pepper before serving.

Nutritional Information

Servings Per Recipe: 6 Calories: 305,
Total Fat: 6.2g ,
Cholesterol: 0mg ,
Sodium: 485mg ,
Total Carbs: 47.1g,
Dietary Fiber: 5.2g,
Protein: 9.6g




» Salsa Bean Dip

Try this bean dip when you want a zesty treat that is easy to make.


1 Cup Cooked or Canned Pinto Beans, Drained and Rinsed
1 Tomato, Diced 
1/2 Cup Green Pepper, Diced
1/4 Cup Green Onion, Sliced
1 Mild Green Chili, Diced
½ Tsp Garlic Powder
2 Tbsp Vinegar
1 Tbsp Lemon or Lime Juice

2 Tbsp Water

Place all ingredients in a blender or food processor and blend until smooth.
Chill until ready to serve.
This dip goes well with fresh veggies, whole wheat pita triangles and baked tortilla chips.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 2 Tbsp
Calories: 52,
Total Fat: 0.5g,
Saturated Fat: 0g,
Cholesterol: 5mg,
Sodium: 3.5mg,
Total Carbs: 10g,
Dietary Fiber: 3.2g,
Protein: 3g




» Pasta Fagioli

A hearty one pot meal that is made from pasta and beans.

1 Tsp Minced Garlic.
½ Cup Chopped Onion
1 Green Pepper, Diced 
1 Carrot, Peeled and Diced
2 Stalks Celery, Diced
1 Cup Diced Tomatoes
6 Sliced Mushrooms
2 Cups Low Fat Chicken Broth
1 Bay Leaf
2 Tbsp Tomato Paste
1 Cup Dry Macaroni
½ Tsp Dried Thyme
1 ½ Cups Cooked or Canned Kidney Beans, Rinsed and Drained 1 Tsp Dried Oregano

Generously spray a large Dutch oven style pan with cooking spray and heat over medium heat. 
Sauté the garlic and onion until golden, about 2 minutes.
Add the pepper, carrot and celery and sauté briefly.
Add rest of the ingredients.
Bring to a boil then lower heat to simmer.
Cook until veggies and pasta are tender, about 12 minutes.
Serve hot in a bowl, grated parmesan cheese over the top is optional.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 1½ Cups Calories: 259,
Total Fat: 1.5g,
Saturated Fat: 0g,
Cholesterol: 5mg,
Sodium: 140mg,
Total Carbs: 48g,
Dietary Fiber: 8.5g,
Protein: 15g




» Mexican Cucumber Salad

Prep Time: 10 Min | Cook Time: 10 Min | Ready In: 50 Min

1 medium cucumber, chopped
1 (8.75 ounce) can whole kernel corn, drained
1 (16 ounce) can stewed tomatoes, drained and sliced
1 green bell pepper, chopped
1 red bell pepper, chopped
2 tablespoons red wine vinegar
1 tablespoon crushed red pepper flakes
1/2 teaspoon garlic, minced
1/2 teaspoon cumin
1/4 teaspoon dried cilantro
1/4 teaspoon salt
1/8 teaspoon ground black pepper

In a large bowl, toss together the cucumber, corn, tomatoes, green bell pepper, red bell pepper, and red wine vinegar.
Season with crushed red pepper flakes, garlic, cumin, cilantro, salt, and black pepper.
Cover, and chill at least 30 minutes before serving.

Nutritional Information

Servings Per Recipe: 6
Calories: 75,
Total Fat: 1g,
Cholesterol: 0mg,
Sodium: 387mg,
Total Carbs: 17g,
Dietary Fiber: 2.9g,
Protein: 2.6g




» Mashed Chicky Taters

These creamy mashed potatoes are high in fiber and golden in color with chick peas added.

2 Pounds Baking Potatoes peeled and cubed.
1 ½ Cups Cooked Chick Peas
¾ Cup Low Fat Chicken Broth
½ Tsp Garlic Powder
¼ Cup Grated Parmesan Cheese

Place potatoes and chick peas in medium sized sauce pan and cover with water. 
Bring to a boil, reduce to a simmer and cook on medium high heat until potatoes are soft about 20 minutes.
When potatoes are done, drain off what water and put them back on the stove.
Mash them well with a potato masher or hand mixer.
Add the rest of the ingredients and mix well.
Serve Hot.

Nutritional Information

Servings Per Recipe: 6
Serving Size: 1 Cup
Calories: 207,
Total Fat: 2.5g,
Saturated Fat: 1.0g, Cholesterol: 5mg,
Sodium: 108mg,
Total Carbs: 34g,
Dietary Fiber: 5.5g,
Protein: 8g




» Macaroni Bean Salad

A fun and tasty salad that uses 2 beans A zesty dressing is added to go along with Everyone's favorite shaped pasta.

1 Cup Dry Macaroni
1 Cup Frozen Green Beans
1 Cup Cooked Kidney Beans
1 Ripe Tomato, Diced
1/4 Cup Minced Red Onion
4 Tbsp Fat-Free Mayonnaise
2 Tbsp Red Wine Vinegar
1 Tsp Italian Herb Seasonings
1/2 Tsp Garlic Powder
Black Pepper to taste

Cook Macaroni according to package directions
Add green beans
Drain in a colander
Mix the rest of the ingredients together in a large mixing bowl.
Add the cooked macaroni and green beans to the bowl and mix well.
Cover and refrigerate until ready to serve

Nutritional Information

Servings Per Recipe: 4
Serving Size: 1 Cup
Calories: 184, Total Fat: 1g, Cholesterol: 0mg, Sodium: 126mg, Total Carbs: 36g, Dietary Fiber: 5g, Protein: 8g



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