Ingredients
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

Directions
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

 

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Ingredients
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

Directions

1. In a large bowl over high heat, bring broth to a boil.
2. Reduce the heat to very low.
3. Gently simmer the chicken (well below boil) until it’s fully cooked, about 15 minutes.  Remove chicken from the broth and set aside
4. Stir the garlic, chilies, salt, and corn into the broth.
5. Gently toss together the tomatoes, avocado, onion, and juice of half a lime.
6. Once chicken is cool enough to handle shred the meat, add it to the broth, and stir in the cilantro.
7. 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

 

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The walnuts provide just the right touch of crunch to this
salad—and always add delicious flavor—along with a
“good for you boost.”

Ingredients
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

Directions

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

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