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Recipe for Healthy Eye Sight and Vision

food nutrition spinach chicken salad

The American Optometric Association and registered dietitian Elizabeth Somer have developed some quick, easy, & delicious recipes focused on providing key nutrients for maintaining and improving eye health.  Good for your eyes, and good for your tummy!

For monitoring your vision and health of your eyes, visit our Newcastle, OK, office. Dr. Jeremey Wiggins and Dr. Bret Furnish provide comprehensive eye-health exams yearly for Newcastle, Tuttle, Mustang, and Blanchard areas.

Whole-Wheat Penne with Spinach and Gorgonzola


10 oz. uncooked whole-wheat penne pasta

Olive oil cooking spray

1 1/2 cup yellow onion, diced (~1 medium onion)

3 large garlic cloves, minced

1/2 cup chicken broth

3 Roma tomatoes, chopped (~2 cups)

1 (6-ounce) bag fresh baby spinach

1/3 cup fresh basil, chopped or 1 teaspoon dried basil

salt and pepper to taste

2/3 cup crumbled gorgonzola cheese [or substitute ½ cup low-fat freshly-grated Parmesan cheese]

1/3 cup pine nuts (optional)

1 yearly visit to your eye doctor (no substitutions)


Cook pasta according to package directions, without salting water.

While pasta is cooking, spray a large, non-stick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.

Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with gorgonzola (or parmesan) cheese and pine nuts. Makes 6 servings.

Nutritional Information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated), 57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg vitamin C, 1.33 mg vitamin E, 20.4 mg lutein/zeaxanthin, 271 mg sodium.