May 24, 2013 by
Try this healthy high in fiber and nutrients – low in fat delicious focaccia recipe.
2 plum tomatoes, thinly sliced
8 asparagus spears, cut in half lengthwise
1 cup (14oz.) artichokes hearts packed in water, drained and sllced
2 scallions, chopped
2 Tbs. olive oil
1 Tbs. finely chopped mixed fresh herbs, like rosemary, thyme and/or basil
1 pkg. (1 lb.) frozen fresh pizza dough, thawed
1/3 cup shredded Asiago cheese
1. Heat over to 425. Line baking sheet with aluminum foil; coat with cooking spray, In bowl, gently toss tomatoes, asparagus spears, artichoke hearts, scalliions, oil and fresh herbs. Season with salt and pepper.
2. On lightly floured work surface, roll out pizza dough to 14" x 11" rectangle. Place dough on prepared baking sheet.
3. Arrange tomatoes, asparagus, scallions and artichokes over dough. Sprinkly with Asiago cheese.
4. Bake 20 minutes or until golden brown. Cut bread into squares. Serve warm, if desired.
Serves 8, Per Serving: Calorie 189, 27g Fiber, 1g Sugar, Total Fat 6g.
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October 13, 2011 by
Enjoy this delicious low calorie, high fiber Beef and Vegetable Polenta Pie.
- 1 tablespoon olive oil
- 3/4 pound lean ground beef
- 1 onion, minced
- 1 zucchini, minced
- 1 carrot, minced
- 1 celery stalk, minced
- 1 garlic clove, minced
- 1/2 red bell pepper, minced
- 1/2 green pepper, minced
- 2 teaspoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1 cup tomato salsa
- 1/2 cup frozen or fresh corn kernels
- 2 tablespoons ketchup
- 1/2 teaspoon salt
- 9 ounces ready made polenta, diced
- 1/3 cup shredded pepper jack cheese
1. Preheat the oven to 400 degrees. In a large cast-iron skillet, warm 1 teaspoon of the olive oil over medium-high heat. Add the beef and brown, about 5 minutes. Using a slotted spoon, transfer beef to a plate. Wipe skillet with a paper towel.
2. Add the remaining olive oil and the onion, zucchini, carrot, celery, garlic, and red and green peppers to the skillet; saute until vegetables begin to soften, 5 minutes. Add the chili powder, cumin and cinnamon and saute 1 minute.
3. Stir beef, salsa and the corn and ketchup into vegetables; season with the salt.
4.Scatter the polenta over beef mixture and sprinkle the pepper jack cheese over the top. Bake until polenta is heated and cheese is golden-brown, about 7 to 10 minutes.
Nutrition facts per serving: 373 calories, 23 g protein, 27 g carbs, 20 g fat, 6 g fiber.
March 21, 2010 by
Enjoy a healthy breakfast with these whole wheat, enriched with fiber pancakes. Replacing bad processed carbohydrates with good whole wheat carbohydrates can turn your breakfast from a diet Don’t to a DIET DO!
Whole Wheat Blueberry Pancakes.
- 1 1/4 cups whole wheat flour
- 2 teaspoons baking powder
- 1 egg
- 1 cup milk, plus more if necessary
- 1/2 teaspoon salt
- 1 tablespoon of honey
- 1/2 cup blueberries
- Sift together flour and baking powder, set aside. Beat together the egg, milk, salt and honey in a bowl. Stir in flour until just moistened, add blueberries, and stir to incorporate.
- Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the batter into the pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn, and continue cooking until golden brown.
# of Servings: 10
Calories per serving: 160
Fat: 2.6 grams
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