• 1 (16 oz.) can fat-free refried beans
• 2 cup 2% milk shredded cheddar cheese
• 16 oz. fat-free sour cream
• 1 cup diced fresh tomatoes
• 1/4 cup taco seasoning
• 1/2 cup black olives, sliced
• 16 oz. guacamole
• 12 oz. picante sauce
• 3/4 cup green onions, chopped

Directions :

• Mix sour cream and taco seasoning together in a bowl. Set aside.
• In a 13 x 9 inch dish, layer refried beans, sour cream mixture, guacamole and picante sauce.
• Top layers with shredded cheddar cheese, diced fresh tomatoes, 3/4 cup chopped green onions and 1/2 cup black olives.

Nutrition Analysis :
Servings: 12
Calories: 212
Protein: 9.58 g
Carbohydrates: 21.82 g
Dietary Fiber: 3.87 g
Cholesterol: 20.27 mg
% Calories from fat: 41 %
Fat Total: 9.66 g
Saturated Fat: 3.71 g
Sodium: 1043.84 mg

Recipe provided by Cooper Clinic Nutrition Services

• 2 jalapeno chilies (stems removed, sliced in half lengthwise;) adjust to taste
• 10 medium tomatillos (husks removed, washed well, quartered)
• 1 garlic clove (peeled)
• 1/4 small white onion
• 1/4 tsp. salt
• 1/2 bunch cilantro sprigs (do not remove stems)
• 1 small avocado (peeled and seed removed)

Directions

• Place all ingredients, except cilantro and avocado, in a blender.
• Process until smooth.
• Season with salt, add cilantro and avocado and briefly blend until smooth.
• Adjust seasonings to meet your desired taste.

Nutritional Analysis
Yield: 1 cup | Serving Size: 1/4 cup

Calories: 80
Total Fat: 2 g
Saturated Fat: 0.5 g
Sodium: 400 mg
Total Carbohydrate: 9 g
Fiber: 3.5 g
Protein: 2 g
Potassium: 400 mg
No added sugar

*Salsa can be made up to 6 hours in advance. To prevent oxidation, cover the salsa with plastic wrap and press the wrap into the surface of the salsa. Also, the salsa will stay fresh longer if avocado is added each time the salsa is served instead of all at once.

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services .

• ½ French baguette
• 7 ½ tsp. jalapeño jam or preserves
• 3 ½ oz. manchego cheese

Directions

• Preheat oven 350° F.
• Thinly slice baguette diagonally into approximately 30 pieces (¼ inch thick).
• Spread ¼ tsp. jalapeño jam onto each slice of bread.
• Place ⅛ oz. of cheese on top.
• Bake in preheated oven until crisp and cheese has melted, or approximately 5 minutes.

Nutritional Analysis
Serves: 30 | Serving Size: 1 piece

Calories: 36
Fat: 3 g
Saturated fat: 1 g
Cholesterol: 0 g
Protien: 0 g
Sodium: 29 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services .

• 1 fresh jalapeño (sliced in half, seeded) adjust to taste
• 2 cups water
• 1-32 oz. can of crushed fire roasted tomatoes
• 2 tsp salt
• 1 Tbsp. granulated garlic
• ½ Tbsp. crushed red pepper (to taste)
• ½ tsp. black pepper
• 4-8 Tbsp. fresh lime juice (to taste)
• 2 Tbsp. olive oil
• 1 bunch cilantro (1 cup packed slightly, leaves picked)
• 1 bunch cilantro (1 cup packed slightly, leaves picked, chopped)

Directions

• Cook jalapeño in 2 cups boiling water until tender, drain and mince. Start with 1 Tbsp. of jalapeño; add more later if desired.
• Place jalapeño and remaining 8 ingredients in blender.
• Blend slightly or until desired consistency is reached.
• Add 1 cup picked cilantro leaves and 1 cup picked and chopped cilantro leaves.
• Pulse quickly to blend.
• Adjust the heat by adding or reducing the amount of jalapeño and red pepper.

Nutritional Analysis
Serves: 16 | Serving Size: ½ cup

Calories: 36
Total Fat: 2 g
Saturated Fat: 0 g
Sodium: 429 mg
Total Carbohydrate: 5 g
Protein: 1 g

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services .

• 2 lbs. frozen spinach, defrosted and well-drained
• ¾ cup parmesan cheese, grated
• 1 cup low-fat 1% cottage cheese
• 1 cup part-skim ricotta cheese
• 3 eggs
• 3 egg whites
• ¾ cup onion, minced
• 1 tsp. chicken base
• 1 ½ cups Italian bread crumbs
• Salt, pepper and Italian seasonings to taste
• Nutmeg to taste
• Your favorite pasta sauce (to serve with)

Directions

• Preheat oven to 350◦ F.
• Mix the first 11 ingredients together.
• Roll into balls using your hands or an ice cream scoop.
• Place dumplings onto a non-stick cookie sheet or a baking sheet covered with parchment paper.
• Bake for 30 minutes.
• Serve with your favorite pasta sauce.

Nutritional Analysis
Calories: 57
Sodium: 214 mg
Fat: 2 g
Fiber: 1 g
Saturated Fat: 1 g
Carbohydrates: 7 g
Protein: 5 g
Cholesterol: 4 g

*Tip: to drain spinach, place two large handfuls of defrosted spinach into the middle of a kitchen towel. Fold over and wring from both sides over the sink to squeeze out as much liquid as possible.

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services

• 8 oz. skinless ground turkey breast
• 1 (26 oz.) jar spaghetti sauce
• 8 oz. 92% lean ground beef
• 1 (8 oz.) can tomato paste
• 1 1/2 tsp. minced garlic
• 3/4 cup water
• 1 onion, diced
• 4 Tbsp. chili powder
• 3 (15 oz.) cans red kidney beans, rinsed and drained

Directions :

• Brown meat, onion and garlic; drain fat from meat.
• Add other ingredients; simmer for 1 hour.

Nutrition Analysis :
Servings: 10
Calories: 243
Calories from fat: 14%
Calories from carbs: 53 %
Protein: 20.47 g
Carbohydrates: 32.74 g
Dietary Fiber: 8.65 g
Cholesterol: 22.78 mg
Fat total: 3.99 g
Saturated fat: 1 g
Vitamin A: 129.29 mcg
Vitamin C: 6.50 mg
Sodium: 746.61 mg

Recipe provided by Cooper Clinic Nutrition Services .

• 1 12 oz. container low-fat cottage cheese
• 1/4 cup dry vegetable soup mix
• 3 tsp. onion, grated
• 1 10 oz. box frozen chopped spinach, thawed & drained
• 1/2 cup light sour cream
• 1 8 oz. can chopped water chestnuts, drained
• 1 tsp. lemon juice

Directions :

• Process cottage cheese in food processor until smooth, scraping sides of processor or bowl.
• Squeeze excess water from spinach.
• Add spinach and remaining ingredients to cheese mixture; stir well.
• Cover and refrigerate for three hours.
• Serve with pretzels or raw veggies.

Makes three cups (13 calories per Tbsp.)

Recipe provided by Cooper Clinic Nutrition Services

• 1 cup soft silken tofu
• 1 cup nonfat cottage cheese
• 1/4 cup fat-free parmesan cheese
• 1/4 cup frozen spinach, chopped and defrosted (you can substitute any vegetable you like in place of the spinach)
• 1/4 tsp. onion powder
• 1/4 tsp. garlic salt

Directions :

• Add all ingredients to a blender.
• Blend until smooth.
• Dip raw vegetables or baked chips/crackers in dip.

Tip : For a fruit version of zippy dip, you can switch out the veggies and salty spices for frozen fruit and agave nectar.

Nutritional Analysis :
Calories: 20
Fat: 0.4 g
Carbohydrates: 1.35 g
Cholesterol: 1 mg
Sodium: 83 mg
Fiber: 0 g
Protein: 2 g

Recipe provided by Meridan Zerner, MS, RD, CSSD, LD, CWC , and Cooper Clinic Nutrition .