Crispy White Pizza

I am a huuuge fan of making my own pizzas...My friend and I spent some hilarious weekends together, trying to figure out how to make the perfect healthy homemade pizza (well there were other goals, but pizza making always resulted in something funny). Here's Hungry Girl's take on the healthy homemade pizza.

Crispy White Pizza

PER SERVING (entire recipe): 200 calories, 3.25g fat, 930mg sodium, 33g carbs, 7g fiber, 7g sugars, 17g protein -- PointsPlus® value 5*

Prep: 10 minutes
Cook: 20 minutes

1 large low-fat, high-fiber, burrito-size tortilla with about 100 calories (like this kind by La Tortilla Factory)

1/3 cup fat-free ricotta cheese
1 tbsp. shredded part-skim mozzarella cheese
1/4 cup thinly sliced onion

1/4 tsp. garlic powder

1/8 tsp. salt, or more to taste
Dash black pepper

4 thin slices plum tomato
4 fresh basil leaves

Preheat oven to 375 degrees.



Put tortilla on a baking sheet sprayed lightly with nonstick spray. Bake in the oven until slightly crispy, 3 - 5 minutes per side. Leave oven on.

In a small bowl, mix ricotta cheese with mozzarella cheese. Set aside.

Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until softened and slightly browned, about 5 minutes. Immediately stir onion into cheese mixture. Add garlic powder, salt, and pepper, and mix well.

Spread cheese-onion mixture evenly on top of the tortilla. Top with tomato slices and basil leaves. If you like, sprinkle with a dash of salt.

Return pizza to the oven and bake until hot, about 5 minutes. Slice and enjoy. Pizza for one!

MAKES 1 SERVING

Spaghetti with Quick Meat Sauce

I think this collection of recipes from Eating Well is my most favorite. Low calorie Pasta recipes! What could be better? Foodwise, I'm honestly not sure. Here's a basic recipe for Spaghetti with Meat Sauce.


Spaghetti with Quick Meat Sauce

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

8 servings, 1 cup pasta & generous 3/4 cup sauce each

Active Time: 30 minutes

Total Time: 30 minutes


INGREDIENTS
1 pound whole-wheat spaghetti
2 teaspoons extra-virgin olive oil
1 large onion, finely chopped
1 large carrot, finely chopped
1 stalk celery, finely chopped
4 cloves garlic, minced
1 tablespoon Italian seasoning
1 pound lean (90% or leaner) ground beef
1 28-ounce can crushed tomatoes
1/4 cup chopped flat-leaf parsley
1/2 teaspoon salt
1/2 cup grated Parmesan cheese


PREPARATION
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
Serve the sauce over the pasta, sprinkled with cheese.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze in an airtight container for up to 3 months.
NUTRITION
Per serving: 384 calories; 9 g fat ( 3 g sat , 3 g mono ); 48 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 28 g protein; 10 g fiber; 416 mg sodium; 655 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Zinc (34% dv), Iron (26% dv), Vitamin C (23% dv), Magnesium (21% dv), Potassium (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 1/2 vegetable, 2 lean meat

Pasta & Chickpea Soup

Here's another Italian style soup recipe from Eating Well. This is packed with carbs and protein and would be great for a meal style soup. Freezing leftovers is great if you're cooking for one or if yo've made enough to last for another meal or two.

This thick soup is full of chickpeas, tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights.

Pasta & Chickpea Soup (Pasta e ceci)

From EatingWell: January/February 1994

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
2 teaspoons extra-virgin olive oil
2 cloves garlic, finely chopped
1 14-ounce can plum tomatoes, drained
1 large sprig fresh rosemary, or 1 1/2 teaspoons crushed dried
2 15-ounce cans reduced-sodium beef broth
2 cups water
2 19-ounce cans chickpeas, rinsed, divided
6 ounces whole-wheat elbow macaroni, or cavatappi
1/2 teaspoon freshly ground pepper
1/3 cup grated Pecorino Romano, or Parmesan cheese

PREPARATION
Heat oil in a large pot over low heat. Add garlic and cook, stirring, until golden, about 1 minute. Add tomatoes and rosemary; simmer for 5 minutes, crushing tomatoes with a fork or potato masher. Pour in broth and water; bring to a simmer over medium heat.
Meanwhile, mash 1 cup chickpeas in a small bowl with a fork or potato masher. Stir the mashed chickpeas, pasta and pepper into the tomato-broth mixture. Simmer, uncovered, until the pasta is tender, 8 to 10 minutes or according to package directions. Stir in the remaining whole chickpeas and heat through. If using fresh rosemary, remove the sprig. Serve the soup with a sprinkling of grated cheese.


NUTRITION
Per serving: 319 calories; 6 g fat ( 2 g sat , 2 g mono ); 5 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 394 mg sodium; 412 mg potassium.

Nutrition Bonus: Folate (26% daily value), Iron (18% dv), Magnesium (20% dv), Selenium (35% dv), Zinc (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 lean meat

I really love soup, and I love making soup from scratch-less sodium, preservatives, and fatty broth. Here's a recipe for Italian Egg Drop Soup from Eating Well.

Italian Egg-Drop Soup

From EatingWell: March/April 2010

Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad.

6 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS
6 cups reduced-sodium chicken broth
2 cups water
1 1/3 cups whole-wheat medium pasta shells or other small pasta (4 ounces)
1 7-ounce can chickpeas, rinsed
1 bunch scallions, sliced, whites and greens divided
Pinch of freshly grated nutmeg
3 cups chopped arugula, any tough stems removed
4 large eggs, lightly beaten
Freshly ground pepper to taste
2 tablespoons lemon juice
6 tablespoons freshly grated Parmesan cheese

PREPARATION
Combine broth, water, pasta, chickpeas, scallion whites and nutmeg in a Dutch oven; cover and bring to a boil over high heat. Uncover and boil for half as long as directed by the pasta package, 3 to 5 minutes.
Stir in arugula and cook until wilted, about 1 minute. Reduce heat to low. While stirring the soup constantly, slowly add eggs; cook for 2 minutes. (The cooked egg will look like feathery strands.) Season with pepper and stir in the scallion greens and lemon juice. Ladle into 6 bowls and top with Parmesan.

NUTRITION
Per serving: 196 calories; 6 g fat ( 2 g sat , 2 g mono ); 145 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 14 g protein; 3 g fiber; 740 mg sodium; 461 mg potassium.

Nutrition Bonus: Folate (15% daily value)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 medium-fat meat

Skillet Gnocchi with Chard & White Beans

I absolutely love gnocchi, the way that it's prepared in restaurants is to die for. Check out this recipe from Eating Well for gnocchi with chard and white bean.

Skillet Gnocchi with Chard & White Beans

From EatingWell: January/February 2009

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

6 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16-ounce package shelf-stable gnocchi, (see Tip)
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
1/2 cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans, rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

PREPARATION
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

TIPS & NOTES
Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

NUTRITION
Per serving: 325 calories; 7 g fat ( 2 g sat , 3 g mono ); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

For those of us cooking for just one, here are some more recipes for delicious single serving dinners. This set is from Delish's Dinner For One feature.

Linguine with Shrimp and White Wine

From Martha Stewart Living Omnimedia

Everyone needs a delicious, 20-minute pasta recipe in their repertoire, and this shrimp version is sure to become a favorite.

Serves: 1 Edit
Total Time: 20 min
Prep Time: 10 min

Ingredients

Coarse salt and ground pepper
2 ounce(s) (about a 1/2-inch-wide handful) linguine
1 tablespoon(s) cold butter, cut into pieces
1 clove(s) garlic, minced
Crushed red-pepper flakes
1/3 cup(s) dry white wine
1/4 pound(s) large shrimp, peeled and deveined
1/2 teaspoon(s) fresh lemon juice
Fresh parsley leaves, for garnish

Directions

In a large saucepan of boiling salted water, cook pasta until al dente.
Meanwhile, in a small nonstick skillet, melt half the butter over medium. Add garlic and pinch of red-pepper flakes; cook until fragrant, 1 minute. Raise heat to medium-high; add wine. Cook until reduced by 1/3, about 1 minute. Add shrimp and season with salt and pepper; cook until opaque throughout, 1 to 2 minutes. Remove skillet from heat; swirl in lemon juice and remaining butter. Add pasta and toss to combine. Serve topped with parsley.

From Delish and Eating Well, here is a recipe for a protein and veggie packed Italian chicken soup.

Chicken and Spinach Soup with Fresh Pesto

From EatingWell.com

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients — boneless, skinless chicken breast, bagged baby spinach, and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

Serves: 5 Edit
Yields: 5 servings, about 1 1/2 cups each
Total Time: 30 min
Prep Time: 30 min

Ingredients

2 teaspoon(s) extra-virgin olive oil
1 tablespoon(s) extra-virgin olive oil
1/2 cup(s) carrot or diced red bell pepper
1 large (about 8 ounces) large boneless, skinless chicken breast, cut into quarters
1 clove(s) (large) garlic, minced
5 cup(s) reduced-sodium chicken broth
1 1/2 teaspoon(s) dried marjoram
6 ounce(s) baby spinach, coarsely chopped
1 can(s) (15-ounce) cannellini beans or great northern beans, rinsed
1/4 cup(s) grated Parmesan cheese
1/3 cup(s) lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup(s) plain or herbed multigrain croutons for garnish (optional)

Directions

Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Combine the remaining 1 tablespoon oil, Parmesan, and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.


Nutritional Information
(per serving)

Calories 204
Total Fat 8g
Saturated Fat 2g
Cholesterol 29mg
Sodium 691mg
Total Carbohydrate 16g
Dietary Fiber 6g
Sugars --
Protein 18g
Calcium --

Here's an interesting spin on minestrone soup from Eating Well found in an article at Delish.

Minestrone with Endive and Pepperoni

From EatingWell.com

Considering that this minestrone soup incorporates mostly frozen vegetables, it is remarkably savory and aromatic. Look for frozen soup or stew vegetables with potatoes, carrots, celery, and onion in the mix to give the soup the best flavor. Although pepperoni isn't traditionally part of minestrone soup, you'll find it's a great shortcut to add spicy, complex flavor.

Serves: 6

Yields: 6 servings, about 1 1/2 cups each

Total Time: 30 min

Prep Time: 30 min

Ingredients

• 1 tablespoon(s) extra-virgin olive oil
• 1/2 cup(s) chopped fresh or frozen (thawed) bell peppers, any color
• 5 cup(s) reduced-sodium beef broth
• 1 1/2 teaspoon(s) dried oregano
• 1 teaspoon(s) dried thyme
• 2/3 cup(s) whole-wheat elbow noodles or other small pasta
• 1 pound(s) frozen mixed soup (or stew) vegetables (including potatoes, carrots, celery, onion), thawed, chopped
• 1 cup(s) frozen baby lima beans, thawed
• 1 can(s) (15-ounce) diced tomatoes with garlic and onion
• 1/2 cup(s) diced pepperoni
• 3 cup(s) lightly packed coarsely chopped curly endive or chard, tough stems removed
• Freshly ground pepper to taste
• Freshly grated Parmesan cheese for garnish

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Directions

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add bell peppers and cook, stirring, for 3 minutes. Add broth, oregano, and thyme; bring to a rolling boil over high heat. Add pasta and cook for 3 minutes less than the package directions.
2. Add mixed soup (or stew) vegetables and lima beans. Bring to a boil over medium-high heat; boil until the vegetables are almost tender, about 3 minutes. Stir in tomatoes, pepperoni, and endive (or chard); return to a boil. Adjust the heat and simmer until the endive (or chard) is just tender, about 5 minutes. Season with pepper and garnish with Parmesan, if desired.

From Redbook, here is a spicy spin on a go to pasta dinner with a recipe for Perciatelli all'Ameritriciana.

Perciatelli all'Amatriciana

From Redbook

A satisfying (and spicy!) pasta dinner is minutes away: use crushed red pepper flakes, white wine, and diced pancetta with crushed canned tomatoes for an easy homemade sauce.

By Frank P. Melodia

Serves: 6

Prep Time: 5 min
Cook Time: 31 min

Ingredients

• 2 tablespoon(s) extra-virgin olive oil
• 1 medium onion, finely chopped (3/4 cup)
• 4 ounce(s) diced pancetta or thick-cut bacon
• 1/4 teaspoon(s) crushed red pepper flakes, or more to taste
• 1/2 cup(s) dry white wine
• 1 can(s) (28-ounce) Italian peeled tomatoes, drained, broken into small chunks
• 1/4 teaspoon(s) kosher salt
• 1 pound(s) dried perciatelli, bucatini, or thick spaghetti
• 1/3 cup(s) freshly grated Pecorino Romano or Parmesan cheese, plus extra for serving

---

Directions

1. Bring a large pot of lightly salted water to a boil for the pasta.
2. Meanwhile, heat oil in a large, deep skillet over medium heat; add onion, pancetta, and red pepper flakes. Sauté 10 minutes or until onion and pancetta are golden.
3. Pour in wine and bring to a boil; stir in tomatoes and salt. Bring sauce to a boil, lower heat, and simmer, stirring occasionally, 20 minutes.
4. When sauce has simmered for 10 minutes, add pasta to the boiling water and cook, stirring frequently, until tender yet firm to the bite (al dente), about 10 minutes. Reserve 1/2 cup of the pasta cooking water.
5. Drain pasta; add to sauce in skillet and toss over medium heat 1 minute until pasta is well coated. Remove from heat; stir in cheese and reserved cooking water and toss well. Serve immediately with extra cheese.

Chicken Parm and Pasta

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for the classic Italian craving, Chicken Parm and Pasta

Chicken Parmigiana with Pasta

Serves 1

INGREDIENTS

• 1 egg white
• 1 boneless, skinless chicken breast (about 6 oz.)
• 1/4 teaspoon salt
• 1/4 cup whole-grain seasoned breadcrumbs
• Vegetable oil cooking spray
• 1 teaspoon extra light olive oil, divided
• 2 tablespoons grated part-skim mozzarella
• 1 cup canned diced tomatoes (with juices)
• 2 tablespoons chopped onion
• 1 clove garlic
• 1 teaspoon grated reduced-fat Parmesan
• 1 teaspoon freshly ground black pepper
• 1 teaspoon tomato paste
• 2 basil leaves
• 1 oz cooked whole-grain angel-hair pasta (left over from Sunday's dinner)
• 1 cup steamed broccoli

PREPARATION

1. For the chicken

   Heat oven to 400°. Place egg white in a shallow bowl. Sprinkle chicken with salt. Spread breadcrumbs on a sheet of wax paper or foil. Dip chicken in egg, then breadcrumbs. Coat a small ovensafe skillet with cooking spray. Heat 1/2 tsp oil over medium-high heat. Cook chicken on one side until breadcrumbs begin to brown, 4 to 5 minutes. Turn and cook 2 to 3 minutes more. Transfer skillet to oven; bake chicken 8 to 10 minutes. Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken is cooked through, 1 minute more.

2. For the sauce

   To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth. Heat a small saucepan over medium heat and add remaining 1/2 tsp oil. Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil. Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.

The skinny

521 calories per serving, 10.7 g fat (3.3 g saturated), 47.5 g carbs, 10.5 g fiber, 58 g protein