recipe

Minestrone Soup

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Recipe of the Week: Minestrone Soup

  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped zucchini
  • ½ cup chopped yellow bell pepper
  • 1 small onion, chopped
  • 1 Tablespoon olive oil
  • 1 cup whole wheat pasta, uncooked
  • 15-ounce can white kidney beans, rinsed and drained
  • 2 cups vegetable broth
  • 15-ounce can diced tomatoes, undrained
  • 1 teaspoon basil
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Saute the vegetables in the oil until crisp tender. Add the remaining ingredients and bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until noodles and vegetables reach the desired tenderness.

Estimated nutritional information (per serving): 205 calories, 4g fat, 37g carbs, 9g protein, 742mg sodium

Lemon Caper Tilapia

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Recipe of the Week: Lemon Caper Tilapia

  • 4 Tilapia fillets
  • 3 Tablespoons margarine, melted
  • 3 Tablespoons lemon juice
  • ½ Tablespoon garlic powder
  • 1/8 teaspoon salt
  • 2 Tablespoons capers, drained
  • ½ teaspoon oregano
  • 1/8 teaspoon paprika
  1. Place Tilapia in a 9x13 ungreased baking dish. In a small bowl, combine margarine, lemon juice, garlic powder, and salt. Pour over Tilapia. Sprinkle with capers, oregano, and paprika.
  2. Bake at 425 degrees for 10-15 minutes.

Nutrition Goal of the Week: Eat three servings of fish this week.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Crockpot Chicken Salsa

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Recipe of the Week: Crockpot Chicken Salsa

  • 1 ¼ pounds boneless, skinless chicken breast
  • 15 ounce can black beans
  • 15 ounce bag frozen corn
  • 32 ounces salsa
  • Whole wheat tortillas
  • Shredded Mexican cheese
  • Reduced fat sour cream

Combine chicken, beans, corn, and salsa in a crockpot. Heat on low for 4 hours. Use a fork to shred the chicken.

Nutrition Goal of the Week: Limit eating out to no more than one time this week. Try an easy crockpot recipe if you don’t have the time to cook.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Mediterranean Quinoa Salad

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Recipe of the Week: Mocha Angel Food Cake

  • 1 cup uncooked quinoa
  • 2 cups water
  • ¼ cup red onion, diced
  • ½ - ¾ cup lemon, juiced
  • ¼ cup (about 10) Kalamata olives, pitted
  • 2 Tbsp extra virgin olive oil
  • 2 cucumbers, peeled and diced
  • 1 cup cherry tomatoes, halved
  • cup crumbled feta cheese
  • Ground black pepper to taste
  1. Rinse quinoa for about 2 minutes.  Fill a medium saucepan with 2 cups water. Add quinoa and bring to a boil. Reduce heat and simmer for 15 minutes. Remove from heat and keep covered for another 5 minutes. Then set aside to cool.

  2. Combine cooked, cooled quinoa and all other ingredients in a large bowl and serve.

Mocha Angel Food Cake

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Recipe of the Week: Mocha Angel Food Cake

  • ¾ cup cocoa
  • ½ cup water, boiling
  • ¼ cup sugar
  • 1 package angel food cake mix
  • 1 ¼ cup water, cold
  • 1 Tbs. instant coffee
  • 1 ½ cups skim milk, cold
  • 1 box (1.5oz) sugar-free instant chocolate pudding mix
  • 12oz container lite whipped topping
  1. Line a 15x10x1 inch baking pan with parchment paper.

  2. In a bowl, combine cocoa, boiling water, and sugar. Stir until dissolved. Cool.

  3. In a mixing bowl, beat cake mix, cold water, and cocoa mixture on low speed until moistened. Beat on medium speed 1 minute. Gently spoon batter into prepared pan. Cut through batter with knife to remove air pockets.

  4. Bake at 350 for 18-20 minutes. Cool and remove cake from pan.

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