PIZZA

PASTA

POULTRY

FISH

VEGETABLES


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DINNER

PIZZA

Crave pizzas? No problem! Healthy and fast, leftovers are good for a snack on the next day.


Turkey Sausage & Onion Pizza
serves 6

prep time: 8 minutes
cook time: 12 minutes
2 links of 85 percent fat-free (or leaner) Italian turkey sausage
1 10-ounce Boboli Thin Pizza Crust
1 cup Healthy Choice Garlic & Herb Pasta Sauce
1/2 plum tomato, sliced into 6 thin rounds
1/3 cup thinly sliced red onion
1/2 cup shredded part-skim mozzarella cheese
1/4 teaspoon garlic powder
3/4 teaspoon fresh oregano (1/4 if using dry)
Black pepper to taste

Preheat oven to 450ºF. Place sausage links in a shallow bowl and microwave on high for 2 minutes. Place Boboli crust on a pizza pan or baking sheet and spread sauce evenly over crust. Arrange tomato rounds and onion slices on top of sauce. Remove sausage from microwave and slice into 1/4-inch-thick rounds, then place over tomatoes and onions. Sprinkle evenly with mozzarella cheese, garlic powder, and oregano, then with black pepper. Bake for 10 - 12 minutes or until cheese is bubbly.

Nutrition information (serving=1 slice)
261 calories, fat, 9g; 0.4g saturated fat, carb 30g, protein 15g, fiber 2g,calcium 17 mg, iron 0.5 mg, sodium 765 mg

 


Mexican Pizza
Serves 4

prep time: 5 minutes
cook time: 15 minutes
2 large low fat whole wheat flour tortillas
1 cup Spanish-style canned tomato sauce (such as Hunt¹s or Goya)
3 tablespoons nonfat black bean soup (such as Healthy Valley)
1/4 cup chopped scallions
3 ounces Perdue Short Cuts fully cooked Italian-style chicken breast pieces
3 ounces Sargento Four Cheese Mexican shredded cheese
3/4 teaspoon fresh oregano (1/4 teaspoon if using dry)
3/4 teaspoon fresh cilantro (1/4 teaspoon if using dry)
1/4 teaspoon garlic powder

Preheat oven to 450ºF. On a flat baking sheet, place one tortilla on top of the other. Mix tomato sauce and black bean soup together and spread over tortillas. Sprinkle scallions over sauce and arrange chicken pieces on top. Distribute cheese evenly over chicken, then sprinkle with oregano, cilantro and garlic powder. Bake for 10-15 minutes or until cheese melts.

Nutrition information (1 slice)
168 calories, fat 8g, carb 13g, protein 12g, fiber 6g, calcium 184 mg, iron 4g, sodium 621 mg

 


Bruschetta Pizza
serves 6

prep time: 5 minutes
cook time: 15 minutes
3 fresh plum tomatoes
1 tablespoon canned tomato sauce
6 tablespoons diced red onion
1/2 cup fresh basil, lightly chopped
2 teaspoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon garlic powder
1 10-ounce Boboli Thin Pizza Crust
1/4 cup shredded part-skim mozzarella cheese

Preheat oven to 450ºF. Mix diced tomatoes with tomato sauce in a bowl. Add onions, basil, olive oil, vinegar and garlic powder. Mix well and spread over Boboli crust placed on a flat baking sheet or pizza pan. Sprinkle cheese on top. Bake for 10-15 minutes or until cheese melts.

Nutrition information (1 slice):
202 calories, fat 6g, carb 28 g, protein 8g, fiber 2g, calcium 34 mg , iron 0.8 mg , sodium 386 mg

 

Greek Pizza
serves 2

prep time: 5 minutes
cook time: 15 minutes
1/4 teaspoon olive oil
1/4 cup diced yellow onion
3/4 cup defrosted frozen chopped spinach (or fresh spinach, chopped)
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
Salt to taste
1 large whole-wheat pita bread
1/4 cup low fat feta cheese

Preheat oven to 450ºF. In a nonstick skillet, heat olive oil together with diced onion. Cook 1 minute and add spinach. Mix well and sauté for 3 minutes (or until spinach wilts if using fresh). Add black pepper, garlic powder and salt. Place large pita on a baking sheet or pizza pan. Spread spinach mixture evenly on top of pita. Crumble feta evenly on top of spinach. Bake about 15 minutes. Cut pita in half to get to get 2 slices.

Nutrition information (1 slice)
227 calories, fat 11g, carb 22g, protein 11g, fiber 4g, calcium 83 mg, iron 2 mg, sodium 464 mg

 




PASTA

Feel like pasta, but feel guilty? Don't.

Linguine with Artichoke Walnut sauce

8 oz. spinach linguine
1/2 cup walnut pieces
1 jar (12 oz) marinated artichoke hearts, drained and coarsely chopped
4 tablespoons freshly grated Parmesan cheese
3 tablespoons olive oil
2 garlic cloves, minced
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

In a large saucepan over high heat, cook pasta according to package
directions. Meanwhile, in a large bowl, combine all remaining ingredients. When pasta is al dente, drain and immediately toss with walnut and artichoke mixture. Makes 4 servings.

Nutritional information
464 calories, 11g protein, 49g carbohydrate, 9g monounsaturated fat, 8g polyunsaturated fat, 3 g saturated fat, 3 g fiber.




POULTRY

Feel like cooking?

Caribbean Spicy Chicken

Spice mixture:
1/2 teaspoon curry powder
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
4 skinless, boneless chicken breasts (about 4 oz. each)
1 tablespoon olive oil
1 cup thinly sliced red bell pepper
1/2 cup sliced onion
2 garlic cloves, finely sliced
1 cup canned stewed tomatoes
1/2 cup chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Heat oven to 350º. In a small bowl, combine all spices. Season Chicken with salt and pepper and coat with spice mixture. In a nonstick skillet with a heatproof handle, sauté chicken in hot oil over medium-high heat 4 minutes, turning once. Add red pepper, onion and garlic; cook, stirring, 1 minute.
Stir in remaining ingredients. Cover chicken with vegetables and bake 30 to 35 minutes, or until chicken is cooked through. Makes four servings.

Nutritional information
200 calories, 28g protein, 9g carb, 6g fat, 2g fiber

Turkey Black Bean Chili

1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1/2 cup chopped carrots
1 garlic clove, finely chopped
1 tablespoon olive oil
2 teaspoons chili powder
3 teaspoons ground cumin
1 pound extra-lean ground turkey breast
2 cans (16 oz. each) black beans, drained and rinsed
3 cups reduced-sodium 99% fat-fee canned chicken broth
1 container (16 oz) fresh mild salsa
1 tablespoon low-sodium tomato paste
freshly ground pepper to taste
optional toppings: reduced-fat sour cream, chopped cilantro, diced tomato,
reduced fat cheddar cheese

In a large saucepan over medium-low heat, cook onion, pepper, carrots and garlic in hot oil until golden brown and tender. Sprinkle with chili powder and ground cumin; cook, stirring frequently, 7 to 8 minutes, or until spices are fragrant. Add ground turkey breast and cook, stirring with a wooden spoon to break up meat, 5 minutes, or until cooked through and slightly browned. Add beans, broth, salsa and tomato paste; bring to a simmer. Reduce heat to medium; cook, stirring occasionally, 45 minutes, or until thickened.
Makes 8 servings.

Nutritional information
193 calories, 22g protein, 25g. carb, 3g fat, 9g fiber




FISH

Creole Fish

6 cod or halibut steaks (about 5 oz. each)
4 small garlic cloves, finely chopped
1 shallot, finely chopped
1/2 cup orange juice
2 tablespoons freshly squeezed lemon juice
1 1/2 teaspoons olive oil
1 teaspoon chopped fresh oregano
1/2 teaspoon salt
1/2 teaspoon crushed dried rosemary
1/2 teaspoon ground cumin
1/2 teaspoon pitted green olives
Zest of one orange

Heat oven to 400ºF. Place fish in a glass baking dish. In a bowl, whisk
together next 9 ingredients. Pour over fish. Cover and chill 20 to 25
minutes, turning fish once. Sprinkle with the olives and orange zest. Bake 8 to 15 minutes, or until you can flake fish easily with fork.
Makes 6 servings

Nutritional information
158 calories, 26 g protein, 4g carb, 4g fat, 0g fiber


VEGETABLES

Tuscan Vegetable Skewers with Tomato Compote

1 large yellow squash
2 miniature eggplants (or one small eggplant)
2 large mushrooms
2 red and/or orange peppers, seeded
8 artichoke hearts, patted dry
Marinade:
sprig of fresh rosemary
pinch of dried thyme
1 tablespoon extra-virgin olive oil
1/2 cup red wine
Compote
3 plum tomatoes, seeded and chopped
1 garlic clove, finely chopped
1 teaspoon extra virgin olive oil
4 leaves fresh basil, thinly sliced

Slice vegetables into 2- to 3-inch wedges. In a large bowl, combine all
marinade ingredients; add vegetables and toss well to coat. Cover and chill for 30 minutes to 3 hours. In a small bowl, combine all compote ingredients; season with salt and pepper. Cover and let stand until ready to serve. Heat grill to low, Arrange marinated vegetables on skewers. Shake off extra marinade and grill until vegetables are tender. Serve with compote.
Makes 4 skewers

Nutritional information
133 calories, 5g protein, 24g carbohydrate, 3 g fat, 6g fiber


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