Apr 16, 2021

Nutrition Information Serving size –1.5 cups Calories – 538 Calories from fat – 150 Total fat –17 grams Saturated fat –9 grams Cholesterol – 74 mg Sodium – 390 mg Total carbohydrates – 60 grams Protein – 38 grams   Serving: 4 Prep time: 30 minutes Cook time: 60-90 minutes Ingredients 4 ounces carrots, chopped…

Quinoa Bean Salad

Apr 8, 2021

Ingredients: 4 cups of cooked quinoa 1 can strain rinsed pinto beans 1 can strain rinsed black beans 2 small  stalks of celery, diced 1 small red bell pepper, seeded and diced 1 small yellow bell pepper, seeded and diced 4 green onions, sliced ½ cup fresh cilantro, chopped 3 tablespoons red wine vinegar 3…

Instant Chocolate Mousse

Mar 30, 2021

Nutrition Facts Serving Size = ¼ of recipe Calories: 170 Protein: 8g Total Fat: 4g Sodium: 400mg Fiber: 2g Ingredients: 1 small box instant chocolate pudding mix 1 1/4 cup cold soy milk 1 package (10.5oz.) silken tofu Directions: Blend the chocolate pudding mix and soy milk on medium speed for about 15 seconds until…

Spinach Enchiladas

Mar 25, 2021

Ingredients: 1 tablespoon butter 1/2 cup green onions, sliced 2 garlic cloves, minced 1 (10oz) frozen chopped spinach; thawed, drained, and squeezed dry 1 cup light ricotta cheese 1/2 cup fat-free sour cream 2 cups reduced-fat Monterey Jack cheese, shredded 10 corn tortillas 1 (19oz) can enchilada sauce Directions: Preheat oven to 375 degrees F. …

Spring Time Parfait

Mar 16, 2021

Ingredients: Kiwi Papaya Honey bunches of Oats with almonds Yogurt Directions: Cut the papaya in the shape of a carrot and use kiwi to create a bushy tip on the end of each carrot.  Fill cup alternating between cereal and yogurt.   Recipe from  

Rainbow of Nutrition

Mar 10, 2021

Ingredients: 1 package reduced-fat crescent dough, seamless 8 ounces vanilla Greek yogurt 6 large strawberries, sliced 1 small can of mandarin oranges 1/3 cup grapes, sliced 1/3 cup blueberries 1/3 cup blackberries Directions: Preheat oven to 375? F.  Lightly grease a cookie sheet and roll out dough to make a rectangle.  Trim away edges of…

Green Mac & Cheese

Mar 3, 2021

Ingredients: 8 oz. whole-wheat elbow macaroni 1 ½ cups milk ½ cup packed fresh spinach 1 ½ tablespoon unsalted butter 1 ½ tablespoons flour 2 cups grated white cheddar cheese ½ teaspoon salt 1 cup broccoli florets, chopped ½ cup frozen peas, thawed Directions: Preheat oven to 350°F.  Cook pasta 3 minutes less than package…

Tostada Pizza

Feb 22, 2021

Salt-Free Taco seasoning blend: 1 teaspoon dried onion 1 teaspoon chili powder ½ teaspoon ground cumin ½ teaspoon crushed red pepper ½ teaspoon garlic powder ¼ teaspoon oregano ½ teaspoon cornstarch Combine all ingredients, if using immediately do not add cornstarch. Store in an airtight container Ingredients: 1 cup romaine lettuce, cut into strips 2…

Enchilada Stuffed Squash

Feb 9, 2021

Directions for cooking squash: Poke the squash with a knife or a fork to allow steam out when cooking.  Make sure you pierce down to the center of the squash.  Microwave for 5 minutes on high, rotate, and microwave for another 5 minutes until the shell is soft.  After cooking, let rest for 5 minutes…

Italian Bean Soup

Feb 3, 2021

Nutrition Facts Serving Size = 1/18 of recipe Calories: 110 Protein: 6g Total Fat: 0.5g Sodium: 470mg Fiber: 6g Ingredients: 1 can great northern beans (15oz) 1 can red kidney beans (15oz) 2 cans pinto beans (15oz) 1 can tomato juice (46 oz) 1 can Italian style or stewed tomatoes (15oz) 1 can vegetable broth,…