Go NUTS for these Healthy Recipes!

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Did you know that eating a handfull of nuts can help you live longer? King Sooper’s Registered Dietitian Jeannie Schwendtner shows us some delicious recipes you can go nuts over and stay healthy.



Walnut Pesto

Makes 4 servings (3-4 Tbsp per serving)

2 cups fresh basil

¼ cup walnuts

1 Tbsp extra virgin olive oil

¼ cup reduced sodium chicken broth

1 ½ Tbsp grated Parmesan cheese

1-2 cloves garlic

Salt and pepper to taste

In a blender food processor, combine all ingredients and process until smooth.

Nutrition Facts

Calories: 92

Total Fat: 9 g

Saturated Fat: 1.3 g

Cholesterol: 1.5 mg

Sodium: 40 mg

Total Carbohydrate: 2 g

Dietary Fiber: 0.9 g

Protein: 2.4 g


Pistachio Crusted Tilapia

Makes 4 servings

4 fillets tilapia

1 egg

½ cup fat-free milk

1 cup old fashioned oats

1/2 cup pistachios, shelled, chopped

½ tsp. garlic powder

Dash of salt and pepper

Cooking Spray

Preheat oven to 400°F. Spray a baking pan with cooking spray and set aside.

Place oats in a blender or food processor and grind until the consistency of panko crumbs.

Whisk egg and milk together in medium bowl. In a separate bowl (or on a plate), combine oats, pistachios and spices. Dip tilapia fillets in egg mixture, then dredge in pistachio mixture until well coated; place on baking sheet.

Lightly spray tilapia with cooking spray and bake for 8-10 minutes, or until golden brown.

Nutrition Facts

Calories: 260

Total Fat: 10.4 g

Saturated Fat: 1.6 g

Cholesterol: 92 mg

Sodium: 177 mg

Total Carbohydrate: 16.6 g

Dietary Fiber: 3 g

Protein: 26 g


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