Receipe of the Week

Hawaiian Pizza

Crust:
1/2 Cup Whole Wheat Flour
1/2 Cup Wheat Bran
1/4 tsp Baking Powder
1/4 tsp salt
1/2 cup water
Pie:
1 cup tomoato sauce, spiced with garlic, oregano and basil
1/5 cups cottage cheese
1 egg
8 oz turkey ham, chopped
1 small can (6oz.) pinapple chuncks, drained
1 medium bell pepper, chopped
3/4 cup reduced fat mozzarella cheese
Instructions:
Mix the crust ingredients together in a large bowl, then spread into a 9×12 inc pan, spreading the curst 1-inch up the side of th pan. Bake the crust by itself for 5 minutes in an oven at 425 degrees F.

Blend the cottage cheese and egg together in a food precesser or blender until the mixture is smooth. Add the ingredients to the pre-baked crust in the following order: tomoato sauce, cottage cheese/egg, mozzarella, turkey ham, pinapple chuncks, green pepper. Bake for 20-25 minutes at 425 degrees F, broiling for the last 5 minutes.

Prep time – 45 minutes
Servings – 6

Nutritional Informatoin:
Calories – 250
Protein – 27g
Carbohydrates – 23g
fiber- 7g
sugar – 6g
Fat – 7g
SFA – 3g
MUFA – 2g
PUFA – 1g
omega-3 – 0.14g
omega-6 – 1.17g

This recipe is intended for post workout meals. Due to its level of carbohydrates, only eat this meal when you have earned it.

Enjoy!!!
~HD

Pizza craving…try this great recipe

Do you live a healthy lifestyle, but still have a pizza craving! Here are two great receipes I found online at Men’s Health. Your cheat meals do not have to be completely unhealthy. When you apply some of the basic healthy eating rules (see a previous blog post “How to Begin a Life Long Nutritional Plan”) to your cheat meals, you keep your saiety while enjoying the comfort foods we all love!

License to Kielbasa Powerfoods:
3 tablespoons reduced-fat ricotta cheese
1 ready-made flatbread, such as Flat Out
3/4 cup thinly sliced turkey kielbasa
1/4 cup diced onion
3 tablespoons grated reduced-fat mozzarella cheese
Spread ricotta on flatbread. Top with kielbasa, onion, and mozzarella. Bake at 375°F for 6 minutes.

Serves 1
Nutritional information, per serving: 414 calories, 34 g protein, 40 g carbs, 13 g total fat, 7 g saturated fat, 1,796 mg sodium, 3 g fiber

Terra Ricotta Powerfoods:
3 tablespoons reduced-fat ricotta cheese
1 teaspoon ready-made roasted garlic
1 ready-made flatbread, such as Flat Out
3/4 cup chopped precooked chicken
3 tablespoons grated reduced-fat mozzarella cheese
Salt and pepper to taste

Stir together ricotta and garlic, blending well. Spread on flatbread. Top with chicken and mozzarella. Season to taste with salt and pepper. Bake at 375°F for 6 minutes.

Serves 1
Nutritional information, per serving: 352 calories, 41 g protein, 19 g carbs, 13 g total fat, 6 g saturated fat, 409 mg sodium, 2 g fiber