Nutrition Recipes

» Black Beans Relish

Serve this relish as a condiment for veggie burgers, grilled chicken or fish.

1 Cup Cooked or Canned Black Beans, Rinsed and Drained
1 Orange, Peeled and Diced
2 Tbsp Red Onion, Sliced
1/2 Cup Diced Green Pepper
2 Tbsp Cider Vinegar
1 Tsp Honey

Mix all ingredients together in a medium-sized mixing bowl.
Refrigerate until ready to serve.

Nutritional Information

Servings Per Recipe: 4
Serving Size: ½ Cup
Calories: 84,
Total Fat: Less than 0.5g, Cholesterol: 0mg ,
Sodium: 1mg ,
Total Carbs: 17.5g,
Dietary Fiber: 5g,
Protein: 4g




» Beans in a Forest

Red Beans and rice are topped with a forest of steamed broccoli

3 Cups Cooked Brown Rice
2 Cups Cooked Red Beans
1 Cup Low-Fat Chicken Broth
1 Cup Tomato Sauce, Salt Free
1/4 Tsp Dried Thyme
1/4 Tsp Fennel Seed
1/2 Tsp Garlic Powder
1 Tbsp Worcestershire Sauce
Pinch Cayenne Pepper
4 Cups Steamed Broccoli Florets

Prepare Brown Rice according to package directions, using 1 cup brown rice and 2 cups water.
Bean Sauce
Add Kidney Beans, broth, tomato sauce, thyme, fennel, garlic powder, Worcestershire sauce and cayenne pepper to a large pan.
Bring to a boil then reduce to simmer for 7 minutes.
Add rice.
Steam broccoli in microwave or stove-top and serve it on top of beans and rice.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 2 Cups
Calories: 300,
Total Fat: 2.5g,
Cholesterol: 0mg,
Sodium: 320mg,
Total Carbs: 56g,
Dietary Fiber: 10g,
Protein: 13g




» Beany Stuffed Peppers

A healthy and delicious remake of the old classic that is even easier to make.

4 Whole Green Peppers
2 Cups Instant Brown Rice
1 ½ Cups Cooked or Canned Black Beans, Rinsed and Drained
1 Cup Low Fat Pasta Sauce
1 Ripe Tomato, Diced
¼ Cup Green Onion
2 Tbsp Water
1 Cup Low Fat Cheddar Shreds


Cut the tops off the green bell peppers; remove the seeds.
Microwave all 4 bell peppers for 2 minutes.
Prepare the filling by combining the rice, black beans, pasta sauce, tomato, onion and water together in a mixing bowl.
Divide the filling among the bell peppers and place an in large microwave container.
Cover and microwave on high for 12 minutes.
Sprinkle with Cheese and allow to stand for one minute.
Serve hot.

You can also bake the stuffed peppers at 350 degrees for 20 minutes.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 1 Pepper
Calories: 270,
Total Fat: 1.5g,
Cholesterol: 0mg,
Sodium: 406mg,
Total Carbs: 46g,
Dietary Fiber: 10.5g,
Protein: 19g



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