• 1 Tbsp. olive oil
• 2 cups mushrooms, sliced
• 2 cups fresh asparagus pieces (trim spears and cut into bite-sized pieces)
• 2 cups sun-dried tomatoes, diced
• 1 Tbsp. fresh minced garlic
• 1/2 tsp. black pepper
• 1 Tbsp. Italian seasoning
• 2 cups fresh spinach (packed tight)
• 1 bay leaf
• 1 tsp. chicken base
• 2 1/4 cups water (divided use)
• 1 Tbsp. cornstarch
• 1 (14 oz.) can artichoke hearts (water packed), drained and quartered

Directions :

• Heat olive oil in large sauté pan. Add mushrooms, spinach, asparagus and tomatoes and sauté for approximately 3 minutes.
• Add garlic, pepper, Italian seasoning and 2 cups water and continue to cook for an additional 3 to 5 minutes.
• In a small bowl, mix cornstarch with remaining 1/4 cup water.
• Add cornstarch mixture to vegetable and water mixture and stir well. Add bay leaf and artichoke hearts and simmer until thickened into a nice sauce.
• When ready to serve, remove bay leaf and adjust seasonings to taste.

Nutritional Analysis (serves six):
Calories: 122
Sodium: 700 mg
Fat: 3 g
Fiber: 6 g
Saturated Fat: 1 g
Carbohydrates: 22 g
Protein: 5 g
Cholesterol: 0 mg

Recipe provided by Cooper Clinic Nutrition

• 1/2 Tbsp. olive oil
• 1/2 tsp. toasted sesame oil
• 1-2 Tbsp. ginger, minced
• 1/2 onion, sliced
• 3 Tbsp. tamari or low-sodium soy sauce
• 1-2 Tbsp. rice wine vinegar
• 3/4 cup water
• 2-4 cups kale, coarsely chopped
• 2 carrots, thinly sliced
• 1/2 bell pepper, thinly sliced
• 3 oz. mushrooms
• 2 tomatoes, chopped
• 3-4 garlic cloves, finely chopped
• 2 Tbsp. chia seeds
• 5 cups cooked brown rice

Directions

• In a large wok or skillet, sauté ginger and onion in oils over medium heat until softened (approximately 3 minutes).
• Add tamari, rice wine vinegar and water.
• Stir fry for additional 3 minutes.
• Add vegetables, garlic and chia seeds.
• Cover and cook for 10 minutes or until vegetables are tender, but still firm.
• Stir occasionally.
• Serve over rice.

Recipe provided by Cooper Clinic Nutrition Services

• 1 pound ground turkey
• 1 cup yellow onions, diced
• 1 bell pepper, diced (any color)
• 2 cups low-sodium chicken broth
• 1/4 tsp. chili powder
• 1 tsp. ground cumin
• 1 cup uncooked quick brown rice
• 1 cup picante sauce
• 3 oz Cabot lite 50% cheddar cheese
• 10 flour tortillas

Directions :

• Spray large skillet with non-stick spray.
• Cook turkey, onion and bell pepper for approximately 10 minutes. Stir to combine.
• Stir in broth, cumin and chili powder.
• Bring to a boil.
• Stir in rice.
• Cover, reduce heat and simmer until rice is tender.
• Stir in picante sauce and cheese.
• Place approximately 1/2 cup of recipe into middle of a tortilla and roll up.

Yield : 10 servings

Nutritional Analysis (per serving):
Calories: 318
Fat: 7 g
Carbohydrates: 47 g
Cholesterol: 33 mg
Sodium: 509 mg
Fiber: 9 g
Protein: 21 g

Recipe provided by Cooper Clinic Nutrition

• ½ tsp. salt
• ¼ tsp. black pepper
• ¼ tsp. cayenne pepper
• ½ tsp. garlic powder
• ¼ tsp. Herbs de Provence
• ¼ tsp. dried parsley
• 2 8 oz. skinless chicken breasts (cut in half horizontally)
• 2 Tbsp. I Can’t Believe It’s Not Butter® Light
• 1 Tbsp. olive oil
• 2 tsp. garlic powder
• 3 Tbsp. lemon or lime juice
• 3 Tbsp. water

Directions

• In a small bowl, mix together the first six ingredients.
• Sprinkle spice mixture generously on one side of the chicken.
• Heat pan on medium-high heat.
• Add butter and oil.
• Sauté chicken until golden brown, or about six minutes on each side.
• Sprinkle the second side of the chicken with 2 tsp. garlic powder and add the citrus juice and water to the pan. Stir to combine.
• Cover and cook for an additional 5 minutes, or until chicken is done.

Nutritional Analysis
Serves: 4 | Serving Size: 1 chicken breast

Calories: 182
Sodium: 407 mg
Fat: 7 g
Fiber: 0 g
Saturated Fat: 1 g
Carbohydrates: 1 g
Protein: 26 g
Cholesterol: 65 mg

Recipe provided by Cooper Clinic Nutrition

• Non-stick cooking spray
• 1 ½ Tbsp. olive oil
• 12 oz. package extra firm tofu, rinsed, drained and cubed
• ½ onion, diced
• ½ red bell pepper, diced
• ½ yellow bell pepper, diced
• 2 tsp. reduced sodium soy sauce
• 1 Tbsp. fresh ginger, minced
• ½ tsp. toasted sesame oil
• 1 can lentils, rinsed and drained
• ⅓ cup + 1 Tbsp. Primal Kitchen® Sesame Ginger Dressing (or similar product)
• ⅓ cup scallions, chopped

Directions

• Wrap diced tofu in a kitchen cloth, place in sealable plastic bag and refrigerate for a few hours or overnight to wick away excess moisture and firm up tofu.
• Spray large skillet with non-stick spray. Add olive oil and sauté tofu, onion and bell peppers until tofu is lightly browned. Stir gently as to not break up the tofu.
• Add soy sauce, ginger, sesame oil, lentils, sesame ginger dressing and scallions. Continue to sauté until all flavors are incorporated into dish.
• Serve immediately.

Nutrient Analysis
Serves: 4 | Serving size: ¼ recipe

Calories: 293
Sodium: 617 mg
Fat: 14 g
Saturated Fat: 2 g
Fiber: 8 g
Carbohydrates: 27 g
Protein: 13 g
Cholesterol: 0 mg

Tip : Wash romaine or iceberg lettuce and chill in refrigerator to use as a wrap for this tofu dish.

Recipe provided by Cooper Clinic Nutrition .

• 8 oz. chickpea pasta
• 3 slices prosciutto
• 3 Tbsp. olive oil, divided
• 1 lb. boneless skinless chicken breast, cubed
• ½ tsp. salt, divided
• ¼ tsp. black pepper
• 1 large shallot, thinly sliced
• ¼ tsp. crushed red pepper flakes
• 2 medium zucchinis, cut in half and quartered
• 1 ½ cups grape tomatoes, halved
• 1 can artichoke hearts, drained and diced
• ½ cup fresh basil, chopped
• 1 tsp. lemon zest + 2 Tbsp. fresh lemon juice
• Parmesan cheese (optional)

Tip : Chickpea pasta is gluten free (GF).

Directions

• Cook pasta as directed. Drain and reserve ¼ cup of the pasta water. Place pasta in a medium bowl and toss with 1 Tbsp. olive oil. Set aside.
• In a large skillet, sauté prosciutto over medium heat until crispy. Crumble into a small bowl and set aside.
• Spray the same large skillet with nonstick spray and place over medium heat. Add 1 Tbsp. olive oil.
• Add chicken to skillet and season with ¼ tsp. each of salt and pepper. Sauté until cooked through (internal temperature 165 degrees), about 3 minutes, and set aside.
• In the same skillet, add the remaining 1 Tbsp. olive oil, shallot and red pepper. Sauté until shallot is golden, about 2 minutes.
• Add zucchini and remaining ¼ tsp. salt, stirring occasionally, until the zucchini is tender.
• Add tomatoes, artichoke hearts, prosciutto, lemon juice and zest, pasta, chicken and basil. Stir to combine. If needed add reserved pasta water 1 Tbsp. at a time.
• Serve warm. Garnish with parmesan cheese and fresh basil if desired.

Nutrient Analysis
Serves: 6 | Serving size: 2 cups

Calories: 347
Sodium: 507 mg
Fat: 10 g
Fiber: 7 g
Saturated Fat: 2 g
Carbohydrates: 34 g
Protein: 25 g
Cholesterol: 0 mg

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

• 2 ½ Tbsp. I Can’t Believe It’s Not Butter Light
• 2 5 oz. tilapia fillets
• 4 Tbsp. flour
• 1 cup white wine (chardonnay)
• ¼ cup fresh lemon juice
• 2 Tbsp. water
• 1 Tbsp. capers
• 1 Tbsp. parsley, fresh or dried
• 4 lemon slices

Directions

• In a medium sized skillet over medium-high heat, melt the I Can’t Believe It’s Not Butter Light.
• Pour flour in a flat dish or plate. Dredge the fish two times on each sde and shake off the excess flour.
• When the butter begins to sizzle, add the fish filets and sauté for approximately 3 minutes or until golden brown.
• Flip the fish with a flat spatula, being careful to keep the fish intact, and slightly brown the fish on the other side.
• Add white wine, lemon juice, water and capers to the skillet.
• Top each filet with parsley and two lemon slices. Continue cooking the fish until it flakes with a fork and the sauce has condensed to approximately 2 Tbsp.
• Transfer the fish out of the pan and onto a serving plate. Serve immediately with a side dish of choice.

Nutritional Analysis
Serves: 2 │Serving Size: 1 filet with sauce

Calories: 309
Sodium: 307 mg
Fat: 10 g
Fiber: 1 g
Saturated Fat: 2 g
Carbohydrates: 20 g
Protein: 35 g
Cholesterol: 72 mg

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