Wellness Recipe - Chicken Enchiladas
​
Ingredients:
1 tablespoon olive oil
2/3 cup chopped onion
1/4 cup flour
2 1/2 cups diced green chile - roasted and peeled, fresh or frozen
2 cups chicken broth
2 cups cooked, shredded chicken breast
1/2 teaspoon garlic powder
1 tablespoon cornstarch
8 corn tortillas
1 cup finely grated extra-sharp cheddar cheese

Directions: Heat oil in a medium-size saucepan. Sauté chopped onion in oil. Add flour and cook for one minute. Add chile, chicken broth, chicken and garlic powder. Simmer uncovered for 5 more minutes. Mix cornstarch and about 1/4 cup cold water until lumps are gone. Add to chile/chicken mixture and cook 2 more minutes. Break tortillas into strips and divide into thirds. Add them to the pan and cook until they are hot, stirring with a spoon from time to time. Sprinkle the cheese over the enchiladas. Cover the pan and cook until the cheese has melted. Serve immediately. Nutrition Facts Servings per Recipe: 6 servings Amount Per Serving Calories 230 Calories from Fat 70 Total Fat 8g Cholesterol 30mg Sodium 830mg Total Carbohydrate 28g Dietary Fiber 6g Sugars 0g

Wellness Recipe - Meatball Soup
​
Ingredients:
1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annatto
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn meal
1/2 teaspoon black pepper
1 tablespoon minced garlic
1/2 teaspoon salt
2 cups shredded carrots
3 cups shredded cabbage
1 10-ounce package frozen corn
1/2 cup cilantro, minced

Directions: In a large pot, combine water, annatto, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes. Add remaining vegetables except cilantro. Cook over low heat for 25 minutes. Garnish with cilantro and the rest of the mint. Nutrition Facts Servings per Recipe: 8 1 1/4-cup servings Amount Per Serving Calories 160 Calories from Fat 35 Total Fat 4g Cholesterol 40mg Sodium 220mg Total Carbohydrate 18g Dietary Fiber 3g Sugars 0g

Wellness Recipe - Beef and Noodle Soup Ingredients
​
For broth:
4 oz shiitake mushroom stems, rinsed (remove caps and set aside) (or substitute dried shiitake mushrooms)
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp ginger, minced
1 stalk lemongrass, crushed (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
1 Tbsp ground coriander
4 C low-sodium beef broth
1 Tbsp lite soy sauce
For meat and vegetables:
1 bag (12 oz) frozen vegetable stir-fry
4 oz shiitake mushrooms caps, rinsed and quartered
8 oz udon or soba noodles (or substitute angel hair pasta), cooked
1 lb lean beef top sirloin, sliced very thin
4 oz firm silken tofu, diced
1/4 C scallions (green onions), rinsed and sliced thin

Directions 1 Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 4. 2 Combine all ingredients for broth, except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high heat, then lower heat and simmer for 15 minutes. 3 Strain the broth through a fine wire colander, and discard the solid parts. Season to taste with soy sauce. 4 To finish the soup, bring the broth back to a boil. Add the thawed vegetable stir-fry mix and mushroom caps, and simmer for 1 minute. 5 Add the noodles and continue to simmer for another minute. 6 Add the beef and continue to simmer for about 5 minutes or until the beef is slightly pink to brown (to a minimum internal temperature of 145 ºF). 7 Add tofu and scallions, and simmer 1–2 minutes until heated through. 8 Serve immediately in 1-cup portions. Serving Size: 1 C soup Calories 325 Total fat 8 g Saturated fat 3 g Cholesterol 52 mg Sodium 285 mg Total fiber 4 g Protein 36 g Carbohydrates 28 g Potassium 882 mg

Wellness Recipe - Tortilla Soup
​
Ingredients:
1 cup cooked, cubed chicken
1 cup chopped onion
1 teaspoon minced garlic
1 10-ounce can tomatoes with chilies
2 cups chicken broth
1/8 teaspoon pepper
1 4-ounce can green chilies
1 cup broken corn taco shells
2 tablespoons coarsely chopped fresh cilantro

Directions: Combine chicken, onion, garlic, tomatoes, broth and green chilies in a medium saucepan. Cover and cook about 20 minutes, until heated through. Top with broken tortilla strips. Sprinkle with cilantro. Nutrition Facts Servings per Recipe: 5 1-cup servings Amount Per Serving Calories 173 Calories from Fat 66 Total Fat 7g Cholesterol 6mg Sodium 763mg Total Carbohydrate 20g Dietary Fiber 2g Sugars 0g Protein 6g

Wellness Recipe - Lettuce Wraps
​
Ingredients:
3 cups cubed cooked chicken breast
1 15-ounce can black beans, rinsed and drained
1 medium tomato, seeded and finely chopped
1 4-ounce can chopped green chilies
1/2 cup salsa
1/4 cup finely chopped onion
1/4 cup finely chopped sweet red pepper
1 tablespoon lime juice
1/2 teaspoon seasoned salt
1/4 teaspoon garlic powder
12 Bibb or Boston lettuce leaves
1/2 cup low-fat sour cream

Directions: In a large bowl, combine first 11 ingredients. Refrigerate until serving. Place 1/2 cup chicken mixture on each lettuce leaf, top with 2 teaspoons sour cream. Fold lettuce over filling. Nutrition Facts Servings per Recipe: 6 2-wrap servings Amount Per Serving Calories 192 Calories from Fat 41 Daily Value Total Fat 5g Cholesterol 46mg Sodium 691mg Total Carbohydrate 17g Dietary Fiber 4g Sugars 0g Protein 20g