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Healthy Recipes

If you’re looking for healthy AND tasty options to plan your meals for the week, these easy, delicious and nutritious recipes were selected specifically by our nutritionist. If you’d like to schedule a consultation, contact the wellness center.

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Latest Recipe

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Beef Empanadas

Created by Carmelita Lombera, RDN

Enjoy the cultural dish cooked in an air fryer to reduce calories but still full of flavor! You can serve with salsa and chopped veggies to create a balanced dish. Refrigerate leftovers for up to 7 days, or store in the freezer for 1-3 months.
  1. Coat large skillet with olive oil spray and cook meat with spices and veggies until fully cooked, set aside
  2. Mix corn masa with chicken broth to make dough, form into 1” balls, use tortilla press to flatten to 6”
  3. Add 1-2 Tbsp. filling and 1 Tbsp. cheese to center of flattened dough, fold over, press down sides to form empanada
  4. Spray each side with olive oil spray and cook in air fryer for 10-15 minutes, until golden
  5. Serve with a side of salsa and enjoy!
Recipe Notes

Nutrition Facts:

Serves: 12
1 serving = 1 empanada
Calories: 160
Fat: 5 g
Saturated fat: 2 g
Sodium: 55 mg
Potassium: 117 mg
Carbohydrate: 17 g
Fiber: 2 g
Total sugars: 1 g
Protein: 11 g
Choices/Exchanges: 1 protein, 1 starch, ½ dairy, ½ vegetable

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