3
sandwiches and
pizza
Hold out your hand and be ready—a lean and lovely, simple and satisfying meal is within your grasp.
open-face beef, lettuce, and peach sandwiches
open-face italian beef sandwiches
zucchini and mozzarella panini
grilled jamaican jerk fish wraps
cherry-kissed tacos with feta cheese salsa
grilled beef and avocado pitas
whole wheat pizza with the works
bagel beef sandwiches
prep: 15 minutes stand: 15 minutes broil: 12 minutes makes: 4 sandwiches
1⁄4 cup sliced dried tomatoes (not oil-packed)
2 teaspoons olive oil
1 small red onion, sliced
12 ounces boneless beef top sirloin steak, cut about 3⁄4 inch thick
1⁄4 teaspoon garlic salt
1⁄4 teaspoon ground black pepper
1⁄2 cup chopped onion (1 medium)
2 tablespoons light mayonnaise
1 tablespoon yellow mustard
4 small whole wheat bagels, split and toasted (8 ounces total)
2 cups mixed spring salad greens or finely shredded romaine lettuce
1 Preheat broiler. Place dried tomatoes in a 2-cup microwave-safe glass measuring cup or small bowl; add enough water to cover. Microwave, uncovered, on 100 percent (high) for 1 minute. Let stand for 15 minutes.
2 Meanwhile, brush oil on red onion slices. Trim fat from meat. Sprinkle meat with garlic salt and pepper. Arrange meat and onion slices on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 12 to 16 minutes for medium rare (145°F) or desired doneness, turning once halfway through broiling. Transfer meat to a cutting board. Thinly slice meat across the grain into bite-size strips.
3 For sauce, drain and finely chop tomatoes. In a small bowl combine tomatoes, 1⁄2 cup chopped onion, mayonnaise, and mustard.
4 To serve, top bagel bottoms with salad greens. Top with meat, onion slices, sauce, and bagel tops.
nutrition facts per sandwich: 323 cal., 10 g total fat (2 g sat. fat), 38 mg chol., 524 mg sodium, 36 g carb., 6 g dietary fiber, 27 g protein.
chipotle–bbq steak sandwiches
prep: 25 minutes marinate: 4 to 6 hours grill: 17 minutes stand: 5 minutes makes: 4 sandwiches
1 8-ounce can no-salt-added tomato sauce plus 1 clove garlic, minced
3 tablespoons no-salt-added tomato paste
2 tablespoons water
1 tablespoon Dijon-style mustard
1 tablespoon Worcestershire sauce
2 teaspoons honey
1 teaspoon finely chopped canned chipotle chile peppers in adobo sauce*
1 12-ounce beef flank steak
1 medium green sweet pepper, seeded and quartered
4 1⁄2-inch slices sweet onion, such as Vidalia, Walla Walla, or Maui
Nonstick cooking spray
4 ciabatta rolls or hamburger buns, split and toasted (10 ounces)
1 For marinade, in a small bowl stir together tomato sauce, tomato paste, the water, mustard, Worcestershire sauce, honey, and chipotle chile peppers; set aside.
2 Trim fat from meat. Score both sides of meat in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place meat in a large resealable plastic bag set in a shallow dish. Pour marinade over meat. Seal bag; turn to coat meat. Marinate meat in the refrigerator for 4 to 6 hours, turning bag occasionally.
3 Drain steak, reserving marinade. Lightly coat sweet pepper and onion with cooking spray.
4 For a charcoal grill, place meat, sweet pepper, and onion on the rack of an uncovered grill directly over medium coals. Grill until meat is medium doneness (160°F) and vegetables are tender, turning once halfway through grilling. Allow 17 to 21 minutes for the meat and 8 to 12 minutes for the vegetables. (For a gas grill, preheat grill. Reduce heat to medium. Place meat, sweet pepper, and onion on grill rack over heat. Cover and grill as directed.)
5 Meanwhile, for sauce, pour reserved marinade into a small saucepan. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until desired consistency.
6 Let meat stand for 5 minutes. Thinly slice meat across the grain. Thinly slice sweet pepper lengthwise. To serve, top ciabatta roll bottoms with steak slices, sweet pepper strips, onion slices, sauce, and ciabatta roll tops.
nutrition facts per sandwich: 417 cal., 9 g total fat (3 g sat. fat), 35 mg chol., 667 mg sodium, 56 g carb., 4 g dietary fiber, 28 g protein.
*tip: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and fingernails well with soap and water when you are done.
open-face beef, lettuce, and peach sandwiches
prep: 25 minutes marinate: 4 to 24 hours grill: 17 minutes makes: 4 servings
1 pound beef flank steak
1⁄4 cup balsamic vinegar
2 tablespoons olive oil
1 tablespoon snipped fresh rosemary
2 cloves garlic, minced
1⁄4 teaspoon salt
1⁄8 teaspoon ground black pepper
4 1⁄2-inch-thick slices multigrain or whole grain crusty country bread
2 medium peaches and/or plums, halved and pitted
1⁄4 cup slivered red onion
2 tablespoons balsamic vinegar
1 cup coarsely shredded lettuce
1 Score both sides of meat in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place meat in a large resealable plastic bag set in a shallow dish. For marinade, in a small bowl whisk together 1⁄4 cup vinegar, 1 tablespoon of the oil, the rosemary, and garlic. Pour marinade over the meat. Seal bag; turn to coat meat. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.
2 Drain meat, discarding marinade. Sprinkle meat with salt and pepper. For a charcoal grill, grill meat on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium (160°F), turning once halfway through grilling. Meanwhile, brush bread slices with the remaining 1 tablespoon oil. While meat is grilling, add bread slices and peach and/or plum halves, cut sides down, to grill. Grill for 1 to 2 minutes or until bread is lightly toasted on both sides and peaches and/or plums are charred and softened slightly. (For a gas grill, preheat grill. Reduce heat to medium. Place meat, then bread and peaches and/or plums on grill rack over heat. Cover and grill as above.)
3 Coarsely chop grilled peaches and/or plums. In a small bowl combine peaches and/or plums, red onion, and the 2 tablespoons vinegar; toss to coat. Thinly slice meat across the grain.
4 To serve, top bread slices with lettuce, meat slices, and peach and/or plum mixture.
nutrition facts per serving: 325 cal., 11 g total fat (3 g sat. fat), 37 mg chol., 347 mg sodium, 26 g carb., 6 g dietary fiber, 29 g protein.
open-face italian beef sandwiches
start to finish: 20 minutes makes: 4 sandwiches
1⁄4 cup white wine vinegar or cider vinegar
1 teaspoon sugar
1⁄2 teaspoon salt
1⁄2 teaspoon ground black pepper
1 17-ounce package refrigerated cooked Italian-style beef roast au jus, undrained
1 cup thinly sliced baby or regular red and/or yellow sweet pepper
2 square whole grain ciabatta buns, split
4 slices provolone cheese (4 ounces)
2 tablespoons snipped fresh Italian (flat-leaf) parsley
Snipped fresh Italian (flat-leaf) parsley (optional)
1 Preheat broiler. In a large microwave-safe bowl combine vinegar, sugar, salt, and black pepper. Stir in meat with juices and sweet pepper. Microwave, covered, on 100 percent power (high) for 4 minutes.
2 Meanwhile, place buns, cut sides up, on a baking sheet. Broil 3 to 4 inches from the heat about 1 minute or until lightly toasted. Top with cheese. Broil for 1 to 2 minutes more or until cheese melts.
3 Using a fork, coarsely shred meat. Stir in the 2 tablespoons parsley. Using a slotted spoon, mound meat mixture onto toasted bun halves. If desired, sprinkle with additional parsley. Serve with any remaining meat juices.
nutrition facts per sandwich: 341 cal., 15 g total fat (8 g sat. fat), 78 mg chol., 774 mg sodium, 22 g carb., 2 g dietary fiber, 31 g protein.
nutrition note
Sandwiches can go from being a “no-no” to a “yes, please”—even if you’re watching your carbohydrate intake—when you opt for an open-face sandwich like this. Or, use a sandwich thin in place of traditional bread.
poached salmon on ciabatta
start to finish: 30 minutes makes: 4 sandwiches
1⁄2 cup dry white wine or water
1⁄2 cup water
12 ounces skinless salmon fillet, about 1 inch thick
1⁄4 cup tub-style whipped cream cheese with garlic and herbs
2 tablespoons fat-free milk
1 tablespoon snipped fresh dill
1 teaspoon finely shredded lemon peel
1⁄8 teaspoon coarsely cracked black pepper
4 2-ounce ciabatta rolls, split and toasted, if desired
1 cup fresh baby spinach
1 In a large nonstick skillet combine wine and the water. Bring to boiling; add fish. Reduce heat. Simmer, covered, for 8 to 12 minutes or until fish begins to flake when tested with fork. Remove fish from cooking liquid; discard liquid. Let fish cool to room temperature; break into large chunks.
2 Meanwhile, in a small bowl combine cream cheese, milk, dill, lemon peel, and pepper. Spread cream cheese mixture on cut sides of the ciabatta rolls. Top with spinach, fish chunks, and roll tops, spread sides down.
nutrition facts per sandwich: 395 cal., 16 g total fat (5 g sat. fat), 57 mg chol., 458 mg sodium, 30 g carb., 2 g dietary fiber, 23 g protein.
nutrition note
While most vitamin-D rich foods on grocery store shelves need to be fortified with the nutrient, salmon provides it naturally. So dig in, knowing that you’re giving your bones a boost.
chicken salad sandwiches
start to finish: 20 minutes makes: 4 sandwiches
1⁄4 cup light sour cream
2 tablespoons snipped fresh Italian (flat-leaf) parsley or basil
1 tablespoon white balsamic vinegar or cider vinegar
1⁄4 teaspoon freshly ground black pepper
11⁄2 cups chopped cooked chicken*
1⁄3 cup chopped seeded cucumber
1⁄4 cup chopped roasted red sweet pepper
8 slices whole wheat bread, toasted
4 small tomato slices
4 lettuce leaves
1 In a medium bowl stir together sour cream, parsley, vinegar, and black pepper. Add chicken, cucumber, and roasted sweet pepper; toss to coat. Cover and chill for up to 4 hours if not serving immediately.
2 To serve, spread chicken mixture on half of the bread slices. Top with tomato slices, lettuce, and the remaining bread slices. Cut sandwiches in half.
nutrition facts per sandwich: 235 cal., 5 g total fat (2 g sat. fat), 49 mg chol., 286 mg sodium, 23 g carb., 4 g dietary fiber, 23 g protein.
*tip: For quick, cooked chicken, use a purchased deli-roasted chicken. Use the breast meat for the fewest calories and remove the skin. If you choose to cook your own chicken breast meat, sprinkle it lightly with salt.
zucchini and mozzarella panini
start to finish: 30 minutes makes: 4 sandwiches
8 slices sourdough bread
11⁄2 tablespoons olive oil
1⁄4 cup light mayonnaise
2 medium tomatoes, thinly sliced
1 medium zucchini, thinly sliced diagonally
1 small red onion, thinly sliced
1⁄4 cup oil-packed dried tomatoes, drained and snipped
1⁄2 to 3⁄4 cup fresh basil leaves
1⁄2 to 3⁄4 cup shredded mozzarella cheese (2 to 3 ounces)
1 Brush one side of bread slices with oil. Spread the other side of four of the bread slices with mayonnaise. Layer the mayonnaise-topped bread with tomato slices, zucchini, red onion, and dried tomato. Sprinkle with basil and cheese. Top with the remaining four bread slices, oil sides up.
2 Heat a 12-inch skillet over medium-low heat. Place sandwiches in skillet. Weight sandwiches down with a heavy skillet. Cook until bread is lightly toasted. Turn sandwiches over, weight down, and cook until bread is lightly toasted and cheese melts.
nutrition facts per sandwich: 322 cal., 15 g total fat (4 g sat. fat), 13 mg chol., 567 mg sodium, 38 g carb., 3 g dietary fiber, 11 g protein.
chicken and hummus wraps
start to finish: 15 minutes makes: 4 wraps
1 7-ounce carton desired-flavor hummus or one 8-ounce tub cream cheese spread with garden vegetables
4 10-inch flour tortillas
1⁄3 cup plain low-fat yogurt or sour cream
1 6-ounce package refrigerated cooked chicken breast strips
3⁄4 cup coarsely chopped roma tomatoes (2 large)
1⁄3 of a medium cucumber, cut into 2-inch matchsticks
1 Spread hummus evenly on tortillas. Spread yogurt over hummus. Top with chicken, tomatoes, and cucumber. Roll up tortillas.
nutrition facts per wrap: 288 cal., 9 g total fat (2 g sat. fat), 31 mg chol., 713 mg sodium, 36 g carb., 3 g dietary fiber, 16 g protein.
nutrition note
All tortillas are not created equal! Read their nutrition labels and reach for those high in fiber and protein and lower in calories and fat.
avocado-lime tuna wraps
start to finish: 10 minutes makes: 4 wraps
1 ripe avocado, halved, seeded, peeled, and coarsely mashed
1⁄4 cup salsa
1⁄4 cup chopped green onions (2)
1 tablespoon lime juice
1 6-ounce can chunk white tuna (waterpack), drained and broken into chunks
4 8- to 10-inch flour tortillas
11⁄4 cups shredded lettuce
1⁄2 cup shredded cheddar or Colby and Monterey Jack cheese (2 ounces)
1 In a medium bowl combine avocado, salsa, green onions, and lime juice. Add the tuna; mix gently to combine.
2 Spread tuna mixture evenly over tortillas. Top with lettuce and cheese. Fold edge over filling; fold in the sides and roll up. Serve immediately.
nutrition facts per wrap: 270 cal., 13 g total fat (4 g sat. fat), 38 mg chol., 534 mg sodium, 20 g carb., 3 g dietary fiber, 18 g protein.
tuna–red pepper salad wraps
start to finish: 15 minutes makes: 2 servings
1 5-ounce pouch chunk light tuna
1⁄4 cup light mayonnaise or salad dressing
1⁄4 cup chopped roasted sweet red pepper
1 tablespoon chopped sweet gherkin
6 Bibb lettuce leaves
1 slice whole wheat bread, toasted and cut into 6 strips
1 In a small bowl combine tuna, mayonnaise, roasted sweet pepper, and gherkin. Spoon tuna mixture onto each lettuce leaf near one edge. Top each with a strip of toast. Roll up lettuce, starting from the edge with the tuna mixture.
nutrition facts per 3 wraps: 216 cal., 11 g total fat (2 g sat. fat), 48 mg chol., 599 mg sodium, 10 g carb., 2 g dietary fiber, 19 g protein.
grilled jamaican jerk fish wraps
prep: 30 minutes grill: 4 minutes to 6 minutes per 1⁄2-inch thickness makes: 4 servings
1 pound fresh or frozen skinless flounder, cod, or sole fillets
11⁄2 teaspoons Jamaican jerk seasoning
4 7- to 8-inch whole grain flour tortillas
2 cups packaged fresh baby spinach
3⁄4 cup chopped, seeded tomato
3⁄4 cup chopped fresh mango or pineapple
2 tablespoons snipped fresh cilantro
1 tablespoon finely chopped, seeded fresh jalapeño chile pepper*
1 tablespoon lime juice
1 Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle both sides of fish fillets with Jamaican jerk seasoning; rub in with your fingers. Measure thickness of fish.
2 For a charcoal grill, grill tortillas on the greased rack of an uncovered grill directly over medium coals about 1 minute or until bottoms of tortillas have grill marks. Remove from grill; set aside.
3 Add fish to the grill. Grill for 4 to 6 minutes per 1⁄2-inch thickness or until fish begins to flake when tested with fork, carefully turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place tortillas, then fish on greased grill rack over heat. Cover and grill as above.) Coarsely flake the fish.
4 Meanwhile, in a medium bowl combine spinach, tomato, mango, cilantro, jalapeño chile pepper, and lime juice; toss gently to coat.
5 To serve, place tortillas, grill mark sides down, on a flat work surface. Divide spinach mixture and fish among tortillas. Fold tortillas over to enclose filling.
nutrition facts per serving: 254 cal., 4 g total fat (1 g sat. fat), 48 mg chol., 509 mg sodium, 23 g carb., 11 g dietary fiber, 29 g protein.
*tip: Because chiles contain volatile oils that can burn your skin and eyes, avoid direct contract with them as much as possible. When working with chiles, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
ginger beef lettuce wraps
prep: 20 minutes freeze: 30 minutes marinate: 4 to 6 hours cook: 8 minutes makes: 4 servings
1 pound beef flank steak or boneless beef top round steak
1 medium yellow or green sweet pepper, seeded and cut into bite-size strips
1 small zucchini, trimmed and cut into thin bite-size strips
1⁄2 medium red onion, cut into thin wedges
1⁄3 cup ginger beer or ginger ale
3 tablespoons reduced-sodium soy sauce
2 cloves garlic, minced
1⁄2 teaspoon cornstarch
2 teaspoons canola oil
2 tablespoons finely chopped fresh ginger
12 Bibb or leaf lettuce leaves (about 2 heads)
1⁄4 cup fresh cilantro leaves
1 Trim fat from meat. For easier slicing, if desired, wrap meat in plastic wrap and partially freeze for 30 to 45 minutes or until firm. Thinly slice across the grain into bite-size strips. Place meat in a resealable plastic bag set in a shallow dish. In a second resealable plastic bag combine sweet pepper, zucchini, and red onion.
2 For marinade, in a small bowl combine ginger beer, soy sauce, and garlic. Pour marinade over meat and vegetables, evenly dividing between the two bags. Seal bags; turn each to coat. Marinate in the refrigerator for 4 to 6 hours, turning bags occasionally. Drain both of the marinades into a small bowl. Stir in cornstarch; set aside.
3 Pour oil into a large nonstick wok or extra-large nonstick skillet; heat wok over medium-high heat. Add ginger; cook and stir for 15 seconds. Add marinated vegetables; cook and stir for 3 to 5 minutes or until crisp-tender. Remove from wok. Add half of the meat to wok; cook and stir for 2 to 3 minutes or until meat is slightly pink in center. Remove from wok. Repeat with remaining meat. Return meat to wok. Push from center of wok. Stir marinade mixture; add to center of wok. Cook and stir until thickened and bubbly. Return vegetables to wok; stir all ingredients together to coat with sauce. Cook and stir for 30 seconds.
4 To serve, divide meat mixture among lettuce leaves. Top with cilantro and roll up.
nutrition facts per 3 wraps: 258 cal., 11 g total fat (4 g sat. fat), 46 mg chol., 517 mg sodium, 12 g carb., 2 g dietary fiber, 27 g protein.
bull’s-eye onion burgers
prep: 20 minutes grill: 10 minutes makes: 4 servings
Served on hearty bread and dripping with Swiss cheese, this unusual onion burger is sure to hit your taste-bud target with each and every bite. With the addition of kale, the sandwich also hits a nutritional mark with a bit of vitamin K.
1 large sweet onion, such as Vidalia or Walla Walla
1 pound lean ground beef
11⁄2 teaspoons garlic powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
4 slices reduced-fat Swiss cheese (3 ounces)
8 red and/or green kale leaves, stems removed
2 teaspoons olive oil
4 3⁄4-inch slices crusty country bread or Texas toast, toasted
1 Peel and cut onion into four 1⁄4-inch-thick slices. (Reserve the remaining onion for another use.) Shape ground meat into four 1⁄2-inch-thick patties. Sprinkle with garlic powder, salt, and pepper. Press 1 of onion slices into the center of each patty; press edges of meat against onion, keeping top of onion flush with the surface of the meat patty.
2 For a charcoal grill, grill meat patties, onion sides up, on the rack of an uncovered grill directly over medium coals for 10 to 13 minutes or until meat is done (160°F), turning once halfway through grilling. Top meat patty with cheese during the last 1 minute of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place meat patties on grill rack over heat. Cover and grill as above.) Brush kale leaves lightly with oil; add to grill the last 1 to 11⁄2 minutes of grilling.
3 To serve, place 2 of the kale leaves on each bread slice. Top with a burger, onion side up.
nutrition facts per burger: 321 cal., 10 g total fat (4 g sat. fat), 78 mg chol., 387 mg sodium, 22 g carb., 2 g dietary fiber, 34 g protein.
spiced whiskey burgers
prep: 15 minutes grill: 25 minutes for garlic grill: 10 minutes for burgers makes: 4 burgers
If you enjoy new flavor combinations, try this zesty burger. It showcases ground venison dressed up with coffee, cocoa powder, chili powder, and whiskey.
2 bulbs garlic
2 teaspoons olive oil
1 teaspoon instant coffee crystals
1 teaspoon unsweetened cocoa powder
3⁄4 teaspoon chili powder
1⁄4 teaspoon salt
1 tablespoon whiskey or water
1 pound ground venison or lean ground beef
4 small whole wheat hamburger buns, split and toasted
Lettuce leaves (optional)
Thin fresh jalapeño chile peppers slices (optional)
Tomato slices (optional)
Thin red onion slices (optional)
Dill pickle slices (optional)
1 For garlic, cut off the top 1⁄4 to 1⁄2 inch of each garlic bulb to expose the cloves. Remove the papery outer skins, leaving the cloves intact. Place each garlic bulb on a 6-inch square of heavy foil; drizzle bulbs with oil. Wrap foil up around bulbs; seal.
2 For a charcoal grill, grill garlic on the rack of an uncovered grill directly over medium coals about 25 minutes or until garlic is soft. (For a gas grill, preheat grill. Reduce heat to medium. Place foil-wrapped garlic bulbs on grill rack over heat. Cover and grill as above.) Remove garlic from grill and cool slightly.
3 For burgers, in a medium bowl combine coffee crystals, cocoa powder, chili powder, and salt. Stir in whiskey. Add venison; mix well. Shape meat mixture into four 1⁄2-inch-thick patties.
4 For a charcoal grill, grill patties on the greased rack of an uncovered grill directly over medium coals for 10 to 13 minutes or until meat is done (160°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.)
5 Meanwhile, squeeze garlic cloves from the skins into a small bowl. Mash garlic with a fork. Spread garlic on bun bottoms; add lettuce (if using) and grilled patties. If desired, top with chile peppers, tomato, red onion, and/or pickles. Add bun tops.
nutrition facts per burger: 315 cal., 6 g total fat (1 g sat. fat), 96 mg chol., 422 mg sodium, 30 g carb., 3 g dietary fiber, 32 g protein.
turkey tomatillo burgers
prep: 20 minutes grill: 14 minutes makes: 2 burgers
1 egg white, lightly beaten
2 tablespoons fine dry bread crumbs
1 tablespoon snipped fresh cilantro
1 teaspoon chopped canned chipotle chile pepper in adobo sauce*
1 clove garlic, minced
1⁄4 teaspoon chili powder
1⁄8 teaspoon freshly ground black pepper
8 ounces uncooked ground turkey breast
4 slices tomatillo and/or tomato
2 3⁄4-ounce slices Muenster cheese
2 whole wheat hamburger buns, split and toasted
1 In a medium bowl combine egg white, bread crumbs, cilantro, chipotle pepper in adobo sauce, garlic, chili powder, and black pepper. Add ground turkey; mix well. Shape turkey mixture into two 3⁄4-inch-thick patties. (If mixture is sticky, moisten hands with water.)
2 For a charcoal grill, grill burgers on the lightly greased rack of an uncovered grill directly over medium coals for 14 to 18 minutes or until no longer pink (165°F),** turning once halfway through grilling. Add tomatillo and/or tomato slices to the grill. Top each burger with a slice of cheese for the last 2 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place burgers, and later tomatillos and/or tomato slices, on grill rack over heat. Cover and grill as above.)
3 To serve, top bun bottoms with grilled burgers, tomatillo and/or tomato slices in buns, and bun tops.
nutrition facts per burger: 360 cal., 9 g total fat (4 g sat. fat), 91 mg chol., 492 mg sodium, 28 g carb., 3 g dietary fiber, 40 g protein.
*tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
**tip: The internal color of a burger is not a reliable doneness indicator. A turkey patty cooked to 165°F is safe, regardless of color. To measure the doneness of a patty, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.
greek fusion burgers
prep: 25 minutes grill: 10 minutes makes: 4 burgers
1 pound uncooked ground turkey breast
2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce*
1 teaspoon dried oregano, crushed
1⁄4 cup light tub-style cream cheese, softened
1⁄4 cup shredded reduced-fat cheddar cheese
1 tablespoon finely chopped green onion
1⁄8 teaspoon salt
2 large whole wheat pita bread rounds, halved crosswise
1⁄2 of a medium cucumber, cut into thin bite-size strips
8 small slices tomato
1 In a medium bowl combine ground turkey, 1 teaspoon of the chipotle chile peppers, and the oregano. Shape meat mixture into four 1⁄2-inch-thick oval patties.
2 For a charcoal grill, grill patties on the rack of an uncovered grill directly over medium heat for 10 to 13 minutes or until meat is done (165°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.)
3 Meanwhile, in a small bowl combine the remaining 1 teaspoon chipotle chile pepper, the cream cheese, cheddar cheese, green onion, and salt.
4 Open cut sides of halved pita bread rounds to make pockets. Spread cream cheese mixture into pockets. Add cucumber, grilled patties, and tomato slices.
nutrition facts per burger: 272 cal., 6 g total fat (3 g sat. fat), 58 mg chol., 473 mg sodium, 22 g carb., 3 g dietary fiber, 33 g protein.
*tip: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and fingernails well with soap and water when you are done.
cannellini bean burgers
prep: 25 minutes cook: 10 minutes makes: 4 servings
1 15- to 16-ounce can cannellini beans (white kidney beans), rinsed and drained
3⁄4 cup soft whole wheat bread crumbs (1 slice)
1⁄2 cup chopped onion (1 medium)
1⁄4 cup broken walnuts, toasted if desired
2 tablespoons coarsely snipped fresh basil or 1 teaspoon dried basil, crushed
2 cloves garlic, quartered
1 tablespoon olive oil
4 whole grain hamburger buns, split and toasted
2 tablespoons bottled light ranch salad dressing
2 cups fresh spinach leaves
1⁄2 of a medium tomato, sliced
1 In a food processor combine cannellini beans, 1⁄4 cup of the bread crumbs, the onion, walnuts, basil, and garlic. Cover and process until mixture is coarsely chopped and holds together.
2 Shape the bean mixture into four 1⁄2-inch-thick patties. Place the remaining 1⁄2 cup bread crumbs in a shallow dish. Carefully brush both sides of each patty with oil. Dip patties into bread crumbs, turning to coat.
3 Preheat a grill pan or large skillet over medium heat. Add patties; cook for 10 to 12 minutes or until heated through, turning once halfway through cooking. (Reduce heat to medium low if patties brown too quickly.)
4 Spread cut sides of bun bottoms with ranch salad dressing. Top with patties, spinach, tomato slices, and bun tops.
nutrition facts per burger: 299 cal., 11 g total fat (1 g sat. fat), 2 mg chol., 497 mg sodium, 44 g carb., 9 g dietary fiber, 13 g protein.
falafel pitas
prep: 25 minutes cook: 8 minutes makes: 4 servings
The tomato that tops off this satisfying meatless sandwich is a great source of lycopene, a phytonutrient that scientists believe helps combat a number of cancers including colorectal, breast, lung, and prostate cancer.
1⁄4 cup fine dry bread crumbs
1 15-ounce can no-salt-added garbanzo beans, rinsed and drained
1⁄2 cup chopped onion
2 cloves garlic, minced
1 teaspoon ground cumin
1⁄4 teaspoon salt
1⁄4 cup snipped fresh Italian (flat-leaf) parsley
2 tablespoons all-purpose flour
Skim milk
1 tablespoon olive oil
2 large whole wheat pita bread rounds, halved crosswise
Shredded romaine lettuce leaves
1 small tomato, thinly sliced
1⁄2 of a small cucumber, thinly sliced
1⁄4 cup plain fat-free yogurt
2 teaspoons lemon juice
1 teaspoon cracked black pepper
1 clove garlic, minced
1 Place the bread crumbs in a shallow dish; set aside. In a food processor combine garbanzo beans, onion, garlic, cumin, and salt. Cover and process until mixture is coarsely ground. Stir in parsley and flour.
2 Shape the bean mixture into four 3-inch-thick round or oval patties. Carefully brush patties with milk; coat both sides with bread crumbs.
3 In a large nonstick skillet heat oil over medium heat. Add patties; cook for 8 to 10 minutes or until patties are light brown, turning once halfway through cooking. (Add more oil as necessary during cooking.)
4 To serve, fill pita halves with patties, lettuce, tomato slices, and cucumber slices. In a small bowl combine yogurt, lemon juice, pepper, and garlic. Drizzle falafel with yogurt mixture.
nutrition facts per serving: 314 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 454 mg sodium, 53 g carb., 9 g dietary fiber, 13 g protein.
cherry-kissed tacos with feta cheese salsa
start to finish: 25 minutes makes: 12 tacos
1 pound lean ground lamb or pork
1 cup finely chopped onion (1 large)
1 teaspoon curry powder
1⁄2 cup mango chutney
1⁄2 cup dried tart cherries, snipped
1 tablespoon lemon juice
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
12 taco shells, warmed
1 recipe Feta Cheese Salsa
1 In a large skillet cook ground meat and onion on medium-high heat until meat is brown and onion is tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Add curry powder; cook and stir for 1 minute.
2 Snip any large pieces of chutney. Stir chutney, cherries, lemon juice, salt, and pepper into meat mixture. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes.
3 To serve, spoon meat mixture into taco shells. Using a slotted spoon, top with Feta Cheese Salsa.
nutrition facts per taco: 207 cal., 9 g total fat (3 g sat. fat), 26 mg chol., 274 mg sodium, 21 g carb., 1 g dietary fiber, 8 g protein.
feta cheese salsa: In a medium bowl combine 1⁄2 cup seeded and finely chopped tomato (1 medium), 1⁄3 cup finely chopped cucumber, 1⁄4 cup crumbled reduced-fat feta cheese (1 ounce), 1⁄4 cup finely chopped red onion, 1⁄4 cup finely chopped green sweet pepper, 1 tablespoon olive oil, 1 tablespoon lemon juice, 1⁄8 teaspoon salt, and 1⁄8 teaspoon ground black pepper. Makes 21⁄2 cups.
shrimp tacos
prep: 20 minutes marinate: 30 minutes broil: 4 minutes makes: 8 servings
1 pound fresh or frozen medium shrimp in shells
2 tablespoons canola oil
1 teaspoon finely shredded lime peel
2 tablespoons fresh lime juice
1⁄4 teaspoon salt
1⁄4 teaspoon cayenne pepper
1⁄4 teaspoon ground cumin
1⁄4 teaspoon freshly ground black pepper
1 clove garlic, minced
1⁄3 cup mayonnaise or light salad dressing
1⁄3 cup light sour cream
2 tablespoons snipped fresh Italian (flat-leaf) parsley
1⁄2 of a fresh medium jalapeño chile pepper, seeded and finely chopped*
1⁄8 teaspoon cayenne pepper
1⁄8 teaspoon ground cumin
11⁄2 cups shredded cabbage
1⁄2 cup chopped tomato (1 medium)
8 white corn taco shells, warmed according to package directions
1⁄4 cup sliced green onions (2)
Fresh lime wedges
1 Thaw shrimp, if frozen. Peel and devein shrimp, removing tails. Rinse shrimp; pat dry with paper towels. Place shrimp in large resealable plastic bag set in a shallow bowl.
2 For marinade, in a small bowl combine oil, lime peel, lime juice, salt, 1⁄4 teaspoon cayenne pepper, 1⁄4 teaspoon cumin, black pepper, and garlic. Pour marinade over shrimp. Seal bag; turn bag to coat shrimp. Marinate in the refrigerator for 30 minutes.
3 Meanwhile, in a small bowl combine mayonnaise, sour cream, parsley, jalapeño chile pepper, 1⁄8 teaspoon cayenne pepper, and 1⁄8 teaspoon cumin. Add cabbage and tomato, stirring to coat. Cover; chill until serving.
4 Preheat broiler. Drain shrimp, discard marinade. Arrange shrimp on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 2 minutes. Turn shrimp over; broil for 2 to 4 minutes more or until shrimp are opaque.
5 To serve, divide cabbage mixture among taco shells; top with shrimp. Sprinkle with green onions. Serve with lime wedges.
nutrition facts per serving: 185 cal., 9 g total fat (2 g sat. fat), 92 mg chol., 244 mg sodium, 13 g carb., 2 g dietary fiber, 13 g protein.
*tip: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and fingernails well with soap and water when you are done.
grilled beef and avocado pitas
prep: 20 minutes marinate: 24 hours grill: 17 minutes makes: 6 servings
12 ounces beef flank steak
1⁄2 cup bottled reduced-calorie clear Italian salad dressing
1⁄2 teaspoon finely shredded lime peel
1⁄4 cup lime juice
2 tablespoons snipped fresh cilantro
1⁄4 cup finely chopped onion
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
4 cups mixed spring salad greens
1 cup red sweet pepper cut into thin bite-size strips (1 medium)
1 medium avocado, seeded, peeled, and thinly sliced
3 large whole wheat pita bread rounds, halved crosswise
1 Trim fat from meat. Score both sides of meat in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place meat in a resealable plastic bag set in a shallow dish.
2 In a screw-top jar combine Italian dressing, lime peel, lime juice, and cilantro. Cover and shake well. Pour half of the dressing mixture into a small bowl; add onion. Cover; chill until serving. Pour the remaining dressing mixture over meat. Seal bag; turn to coat meat. Marinate in the refrigerator for 24 hours, turning bag occasionally. Drain meat, discarding marinade. Sprinkle meat with salt and black pepper.
3 For a charcoal grill, grill meat on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium doneness (160°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above.)
4 To serve, thinly slice meat diagonally across the grain into thin bite-size strips. In a large bowl combine meat, salad greens, sweet pepper, avocado, and the reserved dressing mixture; toss to coat. Fill pita halves with meat mixture.
nutrition facts per serving: 254 cal., 11 g total fat (3 g sat. fat), 23 mg chol., 425 mg sodium, 24 g carb., 5 g dietary fiber, 17 g protein.
broiling directions: Preheat broiler. Place meat on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 17 to 21 minutes for medium doneness (160°F), turning once halfway through broiling.
whole wheat pizza with the works
prep: 20 minutes bake: 20 minutes oven: 425°F makes: 8 servings
Nonstick cooking spray
1 16-ounce loaf frozen whole wheat bread dough, thawed
1⁄2 cup reduced-sodium pizza sauce
1⁄2 of a 6-ounce package thinly sliced cooked turkey pepperoni or pizza-style Canadian-style bacon
11⁄2 cups thinly sliced fresh mushrooms
1⁄2 of a small green sweet pepper, sliced into strips
1⁄4 cup chopped onion
1 cup shredded reduced-fat four-cheese Italian blend cheese or part-skim mozzarella cheese (4 ounces)
2 tablespoons snipped fresh flat-leaf (Italian) parsley
1 Preheat oven to 425°F. Lightly coat a 12- to 14-inch pizza pan with cooking spray. Pat dough evenly into prepared pan, building up edges slightly. (If dough is hard to pat out, allow to rest for 10 minutes.) Prick dough all over with a fork.
2 Bake about 10 minutes or until light brown.
3 Spread pizza sauce onto partially baked crust. Top with pepperoni, mushrooms, sweet pepper strips, and onion. Sprinkle with cheese.
4 Bake for 10 to 15 minutes more or until cheese melts and edge of crust is light brown. Sprinkle with parsley.
nutrition facts per serving: 232 cal., 7 g total fat (2 g sat. fat), 21 mg chol., 660 mg sodium, 31 g carb., 3 g dietary fiber, 15 g protein.
taco pizza
prep: 20 minutes bake: 19 minutes oven: 425°F makes: 8 servings
Nonstick cooking spray
1 16-ounce loaf frozen whole wheat bread dough, thawed
12 ounces lean ground beef
1⁄2 cup chopped onion (1 medium)
1⁄2 cup salsa
11⁄2 cups chopped tomatoes (3 medium)
1⁄2 cup shredded cheddar cheese (2 ounces)
1⁄2 to 1 cup shredded lettuce and/or fresh spinach leaves
1 cup baked tortilla chips, coarsely crushed
1 Preheat oven to 425°F. Lightly coat a 12- to 13-inch pizza pan with cooking spray. Pat dough evenly into prepared pan, building up edges slightly. (If dough is hard to pat out, allow to rest for 10 minutes.) Prick dough all over with a fork. Bake for 12 minutes.
2 Meanwhile, in a large skillet cook ground beef and onion over medium-high heat until meat is brown and onion is tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir in the salsa.
3 Spread meat mixture evenly over hot crust. Bake for 5 minutes. Sprinkle with tomatoes and cheese. Bake for 2 to 3 minutes more or until cheese melts.
4 To serve, top pizza with lettuce. Sprinkle with crushed tortilla chips.
nutrition facts per serving: 279 cal., 9 g total fat (3 g sat. fat), 35 mg chol., 500 mg sodium, 33 g carb., 3 g dietary fiber, 18 g protein.
jambalaya pizza
prep: 30 minutes bake: 30 minutes oven: 450°F/425°F makes: 6 to 8 servings
Nonstick cooking spray
3 cups cooked long grain rice, cooled
1 cup finely shredded Monterey Jack cheese with jalapeño peppers
2 eggs, lightly beaten
1⁄4 cup chopped celery
1⁄4 cup chopped onion
1⁄4 cup chopped green sweet pepper
1 tablespoon butter
1⁄3 cup thinly sliced smoked cooked sausage
1⁄3 cup diced cooked ham
1⁄3 cup coarsely chopped cooked shrimp
1 clove garlic, minced
1 cup chunky salsa, drained
3⁄4 cup shredded part-skim mozzarella cheese (3 ounces)
1 Preheat oven to 450°F. Lightly coat a 12-inch pizza pan with cooking spray. In a large bowl combine rice, Monterey Jack cheese, and eggs. Spread rice mixture evenly in pan. Bake 20 minutes. Remove from oven; reduce oven temperature to 425°F.
2 Meanwhile, for topping, in large skillet cook celery, onion, and sweet pepper in hot butter over medium heat for 8 to 10 minutes or until tender, stirring occasionally. Stir in sausage, ham, shrimp, and garlic; heat through.
3 Spread salsa over rice crust, leaving a 1⁄2-inch border. Spread vegetable-meat mixture over salsa. Sprinkle with mozzarella cheese.
4 Bake for 10 to 15 minutes or until heated through and cheese melts. Cut into wedges to serve.
nutrition facts per serving: 316 cal., 15 g total fat (8 g sat. fat), 129 mg chol., 707 mg sodium, 26 g carb., 2 g dietary fiber, 17 g protein.
original pizza margherita
prep: 15 minutes bake: 15 minutes oven: 400°F makes: 6 servings
Nonstick cooking spray
1 11-ounce package refrigerated thin-crust pizza dough
1 tablespoon olive oil
2 cups grape tomatoes, halved
8 ounces small fresh mozzarella cheese balls, sliced
2 cloves garlic, minced
1⁄2 cup fresh basil leaves
Coarse ground black pepper (optional)
1 Preheat oven to 400°F. Coat a 15×10×1-inch baking pan with cooking spray. Unroll pizza dough into prepared pan. Press dough evenly, building up edges up slightly. Brush with oil. Bake for 7 minutes. Top partially baked crust with tomatoes, cheese, and garlic.
2 Bake for 8 to 10 minutes more or until crust is golden brown. Tear or snip basil. Sprinkle pizza with basil and pepper (if using).
nutrition facts per serving: 291 cal., 15 g total fat (7 g sat. fat), 27 mg chol., 418 mg sodium, 27 g carb., 2 g dietary fiber, 12 g protein.
garden fresh pizza
prep: 30 minutes stand: 12 hours rise: 1 hour bake: 20 minutes oven: 400°F makes: 6 servings
2 cups all-purpose flour
1⁄2 cup white whole wheat flour or whole-wheat flour
1⁄2 cup cornmeal
1 teaspoon salt
1⁄4 teaspoon active dry yeast
11⁄4 cups warm water (120°F to 130°F)
Olive oil
1⁄2 cup no-salt-added tomato sauce
1⁄2 teaspoon dried Italian seasoning
3 to 4 cups fresh vegetables, such as halved yellow cherry tomatoes, sliced roma tomatoes, red onion slices, and/or broccoli florets
1 cup mushrooms, halved or sliced
2 ounces chorizo sausage or ground beef, cooked and drained
1⁄2 cup crumbled feta cheese or 1 cup shredded mozzarella cheese
Shredded radicchio (optional)
1 In a large bowl combine all-purpose flour, whole wheat flour, cornmeal, salt, and yeast; gradually add the warm water, stirring until mixture is moistened (will be a soft, sticky dough). Cover; let stand at room temperature for 12 to 24 hours.
2 Line a 15×10×1-inch baking pan with parchment paper. Brush parchment with oil. Turn dough out onto prepared pan. Using well-oiled hands or a rubber spatula, gently push dough to edges and corners of pan (dough will be sticky), building up edges slightly. Cover; let rise for 1 to 11⁄2 hours or until puffy and dough pulls away slightly from edges of baking pan.
3 Preheat oven to 400°F. Bake crust for 10 minutes. In a small bowl combine tomato sauce and Italian seasoning; spread over hot crust. Top with desired vegetables, mushrooms, chorizo, and cheese.
4 Bake for 10 to 15 minutes more or until bubbly. Remove from oven. If desired, top pizza with radicchio. Serve immediately.
nutrition facts per serving: 336 cal., 8 g total fat (3 g sat. fat), 19 mg chol., 659 mg sodium, 54 g carb., 4 g dietary fiber, 12 g protein.
barbecued chicken pizza
prep: 20 minutes bake: 19 minutes oven: 425°F makes: 6 servings
A container of barbecue sauce with shredded chicken makes a tasty pizza topping. If you like a spicy barbecue, stir in a dash of bottled hot pepper sauce.
Nonstick cooking spray
1 13.8-ounce package refrigerated pizza dough
1 18-ounce tub refrigerated barbecue sauce with shredded chicken
2 cups shredded pizza cheese (8 ounces)
1⁄4 cup snipped fresh cilantro
1 Preheat oven to 425°F. Coat a 15×10×1-inch baking pan with cooking spray. Unroll pizza dough in the prepared pan. Press dough into a 12×10-inch rectangle, building up edges slightly. Bake for 7 minutes.
2 Spread chicken in sauce evenly over hot crust. Sprinkle with cheese and cilantro. Bake for 12 to 15 minutes more or until light brown.
nutrition facts per serving: 324 cal., 13 g total fat (6 g sat. fat), 39 mg chol., 683 mg sodium, 33 g carb., 1 g dietary fiber, 20 g protein.
thai chicken pizza
prep: 20 minutes bake: 11 minutes oven: 475°F makes: 8 servings
1⁄3 cup natural creamy peanut butter
1⁄4 cup warm water
2 teaspoons sugar
2 teaspoons rice vinegar
1⁄4 to 1⁄2 teaspoon crushed red pepper
12 ounces skinless boneless chicken breast, cut into bite-size pieces
2 teaspoons canola oil
1⁄2 cup thinly sliced green onions (4)
2 cloves garlic, minced
Nonstick cooking spray
1 16-ounce loaf frozen whole wheat bread dough, thawed
1 cup thin red sweet pepper strips
1⁄2 cup shredded part-skim mozzarella cheese (2 ounces)
1⁄2 cup snipped fresh cilantro
Green onion curls (optional)
1 Preheat oven to 475°F. In a small bowl combine peanut butter, the warm water, sugar, vinegar, and crushed red pepper; set aside.
2 In a medium skillet cook and stir chicken in hot oil over medium heat until no longer pink. Add green onions and garlic; cook and stir for 1 minute more. Add 2 tablespoons of the peanut butter mixture; cook and stir over low heat until chicken is coated. Remove from heat.
3 Lightly coat a 12- to 14-inch pizza pan, large baking sheet, or pizza screen with cooking spray. Pat dough evenly into prepared pan, building up edges slightly. (If dough is hard to pat out, allow to rest for 10 minutes.)
4 Spread dough with the remaining peanut butter mixture, adding water if needed to make it spreading consistency. Top with chicken mixture, sweet pepper, and cheese.
5 Bake for 11 to 14 minutes or until cheese melts and crust is light brown. Sprinkle with cilantro. If desired, garnish with green onion curls.
nutrition facts per serving: 306 cal., 10 g total fat (2 g sat. fat), 29 mg chol., 430 mg sodium, 32 g carb., 4 g dietary fiber, 21 g protein.
nutrition note
Consider pizza a catchall way to use up leftover veggies you have around, and you’ll be doing your budget and your body a favor. That handful of spinach, those bright red sweet peppers, and that half an onion can nutritionally add up in your favor.
