CHAPTER 12 Pizza, Burgers, and Wraps

These little pizzas can be topped with just about anything. Use cooked ground beef, drained chopped green chilies, and pepper jack cheese for Mexican pizzas; or chopped ham, drained pineapple tidbits, and Colby-Jack cheese for Hawaiian pizzas.

INGREDIENTS | SERVES 6–8

8 English muffins, split and toasted

1¹⁄₂ cups pizza sauce

1 (6-ounce) jar sliced mushrooms, drained

1 cup pepperoni, sliced

2 cups shredded mozzarella cheese

Preheat oven to broil. Place English muffin halves on baking sheet and top each one with pizza sauce. Layer mushrooms and pepperoni over pizza sauce. Sprinkle cheese over pizzas.
Broil pizzas, 4–6 inches from heat source, for 2–4 minutes or until pizzas are hot and cheese is melted, bubbly, and beginning to brown. Serve immediately.

Mexican Chicken Pizzas

These individual pizzas are full of Tex-Mex flavor. Serve them with a simple fruit salad and an ice cream pie for dessert.

INGREDIENTS | SERVES 8

8 flour tortillas

1 (16-ounce) can refried beans

¹⁄₂ cup taco sauce

¹⁄₂ teaspoon dried oregano

1 tablespoon chili powder

2 (9-ounce) packages refrigerated grilled cooked chicken strips

2 cups shredded pepper jack cheese

Preheat oven to 400°F. Place tortillas on two cookie sheets and bake for 5–8 minutes until tortillas are crisp, reversing the cookie sheets halfway through cooking time and turning tortillas over once.
In small bowl combine beans, taco sauce, oregano, and chili powder and mix well. Spread evenly over baked tortillas. Top with chicken strips and cheese. Bake for 12–18 minutes, or until pizzas are hot and cheese is melted and beginning to brown, reversing cookie sheets halfway through cooking time. Cut into wedges and serve.

Spinach Cheese Pizzas

Nutmeg really helps to bring out spinach’s rich flavor. This may seem like a strange addition to pizza, but try it—you’ll like it!

INGREDIENTS | SERVES 6–8

6 bagels, split and toasted

2 tablespoons olive oil

1 onion, chopped

1 (8-ounce) can pizza sauce

1/4 teaspoon ground nutmeg

1 cup frozen chopped spinach, thawed

1¹⁄₂ cups shredded mozzarella cheese

Preheat broiler. Place bagels on a cookie sheet.
In heavy saucepan, heat olive oil over medium heat and add onion; cook and stir for 4–6 minutes, until onion is tender. Add pizza sauce and nutmeg; bring to a simmer.
Meanwhile, drain the thawed spinach in a colander or strainer; then drain again by pressing between paper towels. Spread bagel halves with pizza sauce mixture and top evenly with the spinach. Sprinkle with cheese. Broil 6 inches from heat for 4–7 minutes, until cheese melts and sandwiches are hot. Serve immediately.

Meatball Pizza

This simple pizza can be made with cooked and drained ground beef or sausage instead of the meatballs. Serve with a green salad and carrot sticks.

INGREDIENTS | SERVES 4

1 (14-inch) prepared pizza crust

1¹⁄₂ cups pizza sauce

¹⁄₂ teaspoon dried oregano leaves

¹⁄₂ teaspoon dry mustard

¹⁄₂ (16-ounce) bag frozen meatballs, thawed

1 cup frozen onion and bell pepper stir-fry combo

2 cups shredded pizza cheese

Pizza Cheese

Pizza cheese is usually a blend of Cheddar, mozzarella, and provolone or Monterey Jack cheeses, and sometimes Parmesan or Romano. It’s available preshredded in the dairy section of your supermarket. You can substitute Co-Jack cheese for the pizza cheese blend—it is a blend of Colby and Monterey Jack cheeses.

Preheat oven to 400°F. Place pizza crust on a cookie sheet. In small bowl, combine pizza sauce with oregano and dry mustard and mix well. Spread over pizza crust.
Cut meatballs in half and arrange, cut-side down, on pizza sauce. Sprinkle with onion and bell pepper stir-fry combo, and then with pizza cheese. Bake at 400°F for 18–23 minutes, or until crust is golden brown and cheese has melted and begins to brown. Serve immediately.

Funny Face Pizza

This is just a cute way to get the children involved in making their pizza—including those great vegetables, too!

INGREDIENTS | SERVES 4–6

1 (1-pound) prepared pizza crust (preferably whole wheat)

1 (24-ounce) jar spaghetti or pizza sauce

2 cups shredded low-fat mozzarella cheese

Oregano, chopped parsley, pepper, and garlic powder, to taste

1 cup steamed broccoli florets

1 olive

4 large carrots, grated

2 round zucchini slices

1 thin slice red pepper

Preheat oven to 350°F.
Lay out pizza crust on a large piece of aluminum foil, sprayed with nonstick cooking spray.
Cover pizza crust with tomato sauce, mozzarella cheese, and spices.
Decorate with vegetables, using grated carrots for hair and eyebrows. Use an olive for the nose and broccoli florets for the eyes. Use red pepper slice for the mouth and zucchini for the cheeks; or use different vegetable favorites and your imagination.
Cook pizza according to package directions. Serve hot.

Sloppy Joes

Invented to cope with a meat shortage during World War II, sloppy joes are a favorite with kids, who like their soupy texture.

INGREDIENTS | SERVES 4

1¹⁄₂ pounds ground beef

¹⁄₂ yellow onion, chopped

¹⁄₂ green bell pepper, diced

1 cup water

1 cup tomato paste

2 tablespoons brown sugar

¹⁄₄ teaspoon paprika, or to taste

¹⁄₄ teaspoon garlic powder

¹⁄₄ teaspoon black pepper, or to taste

4 hamburger buns

¹⁄₃ cup shredded Cheddar cheese

Sloppy Joes with Sizzle

Feel free to jazz up this basic recipe for Sloppy Joes by replacing the tomato paste with your favorite prepared salsa, or the water with tomato soup.

Place the ground beef in a large skillet and brown over medium heat. After the beef is halfway cooked, add the onion and bell pepper. Continue cooking until the beef is browned and the onion is softened, about 10–12 minutes.
Add the water. Stir in the tomato paste. Stir in the brown sugar, paprika, garlic powder, and pepper.
Bring to a boil. Turn down the heat, cover, and simmer for about 10 minutes, until the mixture is heated through and reaches desired thickness.
Spoon the beef mixture over the hamburger buns. Sprinkle with shredded cheese and serve.

Turkey Sloppy Joes

Not a fan of hamburger buns? You can also make sloppy joes with sandwich buns, on a loaf of French or Italian bread, or even with tortilla or nacho chips.

INGREDIENTS | SERVES 4

1¹⁄₂ pounds ground turkey

1 medium onion, chopped

1 green bell pepper, chopped into chunks

¹⁄₂ cup water

1 cup ketchup

3 tablespoons brown sugar

3 tablespoons red wine vinegar

³⁄₄ teaspoon ground cumin, or to taste

¹⁄₄ teaspoon black pepper

4 hamburger buns

¹⁄₃ cup crumbled Havarti cheese

Brown the ground turkey in a large skillet over medium-high heat.
Add the onion and bell peppers. Cook for 4–5 more minutes, until the onion is softened. Drain the fat out of the pan.
Add the water, ketchup, brown sugar, and red wine vinegar. Stir in the cumin and pepper. Turn the heat down to low and simmer, uncovered, for 15 minutes.
Spoon the turkey mixture over the hamburger buns. Sprinkle the crumbled cheese on top. Serve immediately.

Chicken Salad Pitas

Purchase the best whole grain bread—the first label on the ingredient list should be “whole wheat flour,” not “enriched wheat flour.” Look for anywhere from 3–5 grams of fiber per slice of bread.

INGREDIENTS | SERVES 1

3 ounces solid white chicken

1–2 tablespoons low-fat mayonnaise

1 teaspoon celery salt (optional)

1 teaspoon garlic powder (optional)

1 medium whole wheat pita

Mash chicken with low-fat mayonnaise. Add spices, if desired. Put in pita bread and serve.

They Won’t Be Sharing with Their Classmates

The rest of the lunchbox should include: ¹⁄₂–1 cup of berries or a small banana; you can add a little chopped lettuce and tomato to the sandwich, for the older kids; and a smart snack, such as pretzels or low-fat popcorn (for children older than 5–6 years old). Your kids won’t trade this lunch.

Basic Chicken Wraps

Cream cheese is the “glue” that holds this wrap together. It’s very simple to flavor the cream cheese for a nice twist.

INGREDIENTS | SERVES 4

3 ounces cream cheese, at room temperature

1 tablespoon mayonnaise

1 tablespoon fresh lemon juice

¹⁄₄ teaspoon seasoned salt

Freshly cracked pepper, to taste

2 (8-inch) low-carb tortillas, at room temperature

2 cups sliced or cubed cooked chicken

¹⁄₂ cup thinly sliced red onion

1 cup baby spinach leaves

Wrap Favorites

Wrap sandwiches have long been a favorite for folks on the fly. Easy to prepare in advance and wrap in plastic film, these quick sandwiches are delicious and easy to eat.

Mix together the cream cheese, mayonnaise, lemon juice, salt, and pepper in a small bowl (or use a food processor to blend until smooth).
Place the tortillas on a clean work surface. Spread half of the cream cheese mixture on the upper third of each tortilla, about ¹⁄₂ inch from the edge. Place half of the chicken on the lower third of each tortilla. Top each with onions and spinach.
Roll up each wrap: Starting from the bottom, fold the tortilla over the filling and roll upward, compressing slightly to form a firm roll. Press at the top to “seal” the wrap closed with the cream cheese mixture. Cut the sandwich in half and wrap in plastic film. Refrigerate until ready to serve.

Chicken and Spinach Wrap

This recipe takes advantage of store-bought rotisserie chicken and the beautiful selection of prepped veggies and greens at the salad bar.

INGREDIENTS | SERVES 1

1 (8-inch) low-carb wrap, flavor of your choice

2 tablespoons flavored cream cheese spread

¹⁄₃ cup sliced or shredded rotisserie chicken or cooked chicken breast

¹⁄₂ cup spinach leaves

¹⁄₄ cup peeled and shredded carrots

1 tablespoon sliced black olives

1 tablespoon sliced red onions

Salt, to taste

Freshly cracked black pepper, to taste

Carrot Facts

Carrots are a great source of beta-carotene and vitamin A. Know that ¹⁄₄ cup of regular carrots contains 3g of carbohydrates and ¹⁄₄ cup of baby carrots contains 5g of carbohydrates. However, studies have shown that beta-carotene is most effective when derived from natural foods and not from supplements. Carrots are a carb expenditure well worth it.

Place the wrap on a clean, dry work surface. Spread the cream cheese on the upper quarter of the wrap, about 1 inch from the edge.
Spread the chicken in an even layer on the lower quarter of the wrap, about 1 inch from the edge. Top with the spinach, carrots, olives, and onions, equally distributed across the wrap. Sprinkle with salt and pepper.
Fold the bottom edge of the wrap over the filling and compress carefully, without tearing the wrap. Roll upward, away from you, using the cream cheese to seal the wrap closed. Cut in half on the bias for serving, or wrap halves airtight in plastic wrap for later.

Taco Salad Wrap

This is a really fun “mishmash” salad with many new flavors for the children. Depending on their spice tolerance, you can heat it up or mild it down. Try different types of beans and vegetables, and see what they like the most.

INGREDIENTS | Serves 4

1 pound lean ground beef

1 (16-ounce) can kidney beans, rinsed and drained

1 teaspoon chili powder (optional)

1 teaspoon garlic powder

8 whole wheat flour or corn tortillas

¹⁄₂ head romaine lettuce, chopped finely

2 medium ripe tomatoes, chopped finely

1 cup black olives, chopped

1 (10-ounce) jar mild taco sauce (optional)

In a medium skillet over medium heat, cook ground beef until cooked through, about 8–10 minutes. Drain fat from meat.
In a medium mixing bowl, combine beef, beans, chili powder, and garlic powder.
Wipe the skillet with a paper towel and then warm each tortilla in the skillet over low heat for 1–2 minutes.
On a plate, divide the meat and bean mixture equally over the tortillas.
Divide the lettuce, tomatoes, and olives over each tortilla.
Top each with 2 tablespoons of taco sauce, if desired.
Fold tortilla over and wrap. Serve immediately or cover in plastic wrap for later.

California-Style BLT Wraps

Eliminate the avocado if you’re going to make this in advance—it will oxidize and look unappealing.

INGREDIENTS | SERVES 4

3 ounces cream cheese, at room temperature

2 tablespoons mayonnaise

¹⁄₄ teaspoon seasoned salt

Freshly cracked pepper, to taste

2 (8-inch) low-carb tortillas, at room temperature

6 slices smoked bacon, cooked

¹⁄₄ cup diced avocado

¹⁄₄ cup seeded and diced ripe tomato

1 cup chopped romaine hearts

Wrap Facts

These wrap recipes are based on 4 servings, which is derived from using 2 wraps to make 2 sandwiches, each cut in half, for a total of 4 halves, or 4 servings. These are considered lunch-sized portions. It’s best to have the wraps at room temperature for ease of handling. If needed, microwave them for 5–10 seconds until they’re pliable. Cold wraps tend to crack and make a mess.

Mix together the cream cheese, mayonnaise, salt, and pepper in a small bowl (or use a food processor to blend until smooth).
Place the tortillas on work surface. Spread half of the cream cheese mixture on the upper third of each tortilla, about ¹⁄₂ inch from the edge. Place half of the bacon on the lower third of each tortilla. Top each with the avocado, tomato, and lettuce.
Roll up each wrap: Starting from the bottom, fold the tortilla over the filling and roll upward, compressing slightly to form a firm roll. Press at the top to “seal” the wrap closed with the cream cheese mixture. Cut the sandwich in half and wrap in plastic film. Refrigerate until ready to serve.

Spicy Italian Sausage Pizza Wraps

Tortillas are the crust for these satisfying pizza-like treats. It’s too messy to eat flat or open-faced, so fold ’em over.

INGREDIENTS | SERVES 2

1 teaspoon olive oil

6 ounces spicy bulk Italian sausage

¹⁄₃ cup chopped yellow onion

1 teaspoon dried Italian seasoning

4 ounces pizza sauce

2 (8-inch) low-carb tortillas

¹⁄₂ cup shredded mozzarella

¹⁄₃ cup shredded Parmesan cheese

Red pepper flakes, to taste

Is the Oil Hot Enough?

The oil should be shimmering with ripples. You can drop in a few bread crumbs and they should start to bubble and fry. If the oil is smoking, the oil is too hot and you should remove the pan from the heat immediately. Never put a hot pan under cold water to cool. It can result in a dangerous situation.

Heat the oil in a heavy nonstick skillet over medium-high heat. Cook the sausage, stirring and breaking up larger pieces, until cooked through, about 6 minutes. Use a slotted spoon to transfer the sausage to a bowl.
Remove and discard all but 1 tablespoon of the fat from the skillet. Cook the onion until soft, about 4 minutes, stirring frequently. Add the Italian seasoning, pizza sauce, and the reserved sausage. Stir to combine and cook until heated through and starting to simmer, about 2 minutes. Taste and adjust seasoning as desired.
To serve, place each tortilla in the center of a serving plate. Place half of the sausage mixture on each tortilla, spreading it about ¹⁄₂ inch from the edges. Sprinkle the cheeses on top and add red pepper flakes to taste. Fold over and serve hot.

Bull’s-Eye Soy Burger

This is a vegetarian dish that is fun to prepare and loaded with calcium. Reports show high intakes of calcium may keep blood pressure lower.

INGREDIENTS | SERVES 6

6 frozen prepared soy burgers

6 slices low-fat white American cheese

6 slices low-fat Cheddar cheese

6 tablespoons ketchup

24 sticks of celery, washed and tops cut off

Sneak in a Little Vegetarianism—You Can’t Go Wrong!

Most children tend to shy away from vegetarian food items (many adults, too). Begin to introduce some soy products to the kids, as studies show us that soybeans—as a source of protein, iron, and fiber, and as a nonanimal source of fat—are quite healthy for them.

In medium skillet, spray nonstick cooking spray. Pan-fry soy burgers on low heat until cooked through.
With white American cheese slices, cut off edges, making round slices. With Cheddar cheese slices, cut off edges, creating smaller round slices.
To assemble bull’s-eye burger, place burger on a serving plate. Top with white American cheese, and then with Cheddar cheese. Place 1 tablespoon ketchup on top of the Cheddar cheese.
To create the bull’s-eye stand, place 2 celery stalks at base of the burger, about 2 inches apart. Cut celery stick in half and place halves on top of the burger, with their tips touching.
Cut another celery stick in half, and then cut halves lengthwise. Place one trimmed half between the bottom celery sticks, horizontally, close to the burger. Place the final trimmed half smack in the middle of the ketchup dollop. Serve immediately.

The Basic Burger

Experiment with your basic burger by trying out the three different cooking methods.

INGREDIENTS | SERVES 4

1¹⁄₄ pounds ground round beef

¹⁄₂ teaspoon seasoned salt

Freshly cracked black pepper, to taste

Getting the Basics Down

There are many versions of the basic burger; some contain egg yolk, bread crumbs, and any other number of additions. This is the simplest basic burger; therefore, the quality of the ground meat is key. Be sure not to overhandle the meat when forming hamburger patties. Use a very light touch and make sure you don’t compact the meat too much. Don’t use a spatula to press down on the patty while cooking, either, because you’ll press out the natural juices and lose both juiciness and flavor.

Lightly mix the ground round with salt and pepper and form into 4 evenly sized patties. Cook by your choice of the following methods:
To grill: Clean grill rack and lightly oil to prevent sticking. Preheat grill to medium-high. Cook for about 5 minutes per side for medium, turning once. Transfer burgers to a plate and tent with foil to keep warm. Let rest for 1–2 minutes to allow the juices to reabsorb. Serve hot. If using an indoor grill, follow manufacturer’s directions.
To broil: Clean broiler rack and lightly oil to prevent sticking. Set broiler rack 4 inches from heat source. Preheat broiler to medium-high. Cook for about 5 minutes per side for medium, turning once. Transfer burgers to a plate and tent with foil to keep warm. Let rest for 1–2 minutes to allow the juices to reabsorb. Serve hot.
On stovetop: Heat 2 tablespoons oil in a large, nonstick skillet over medium-high heat. Cook for about 5 minutes per side for medium, turning once. Transfer burgers to a plate and tent with foil to keep warm. Let rest for 1–2 minutes to allow the juices to reabsorb. Serve hot.

Bacon Burgers

With a winning combination of flavors including bacon and sharp Cheddar with a hearty basic burger, this is definitely a grill-time recipe.

INGREDIENTS | SERVES 4

1¹⁄₄ pounds ground round beef

³⁄₄ teaspoon seasoned salt

¹⁄₈ teaspoon freshly cracked pepper

¹⁄₄ cup crispy bacon crumbles

8 (1-ounce) slices sharp Cheddar cheese

Nothing Beats a Good Burger on the Grill!

Lean burgers are a staple in the diet plan of many people who are controlling carbs. A bunless burger is really no different from the classic Salisbury steak preparation that was popular in the 1970s. It was named after a nineteenth-century physician who recommended that his patients reduce their starch intake and eat plenty of beef.

Lightly mix the ground round with the seasoned salt, pepper, and bacon crumbles and form into 4 evenly sized patties.
Clean and oil grill rack and preheat grill to medium-high. Cook the burgers for about 5 minutes on each side for medium. Add 2 slices of cheese per burger during the last 2 minutes of cooking.
Transfer the burgers to a plate and tent with foil to keep warm. Let rest for 1–2 minutes to allow the juices to reabsorb. Serve hot.

Pizza Burgers

Get the kids—this is a family favorite. An easy recipe that you can cook on the grill, in the broiler, or on the stovetop.

INGREDIENTS | SERVES 4

1¹⁄₄ pounds ground round beef

¹⁄₂ teaspoon garlic salt

¹⁄₄ teaspoon red pepper flakes

¹⁄₂ teaspoon dried Italian seasoning

6 ounces pizza sauce

8 (1-ounce) slices mozzarella cheese

Lightly mix the ground round with the garlic salt, pepper flakes, and Italian seasoning and form into 4 evenly sized patties.
Clean and oil grill rack and preheat grill to medium-high. Cook the burgers about 5 minutes on each side for medium. During the last 2 minutes of cooking, top each burger with a generous tablespoon of the pizza sauce and 2 slices of cheese per burger.
Transfer the burgers to a plate and tent with foil to keep warm. Let rest for 1–2 minutes to allow the juices to reabsorb. Serve hot.

South of the Border Burgers

Spicy salsa equals spicy burgers; mild salsa equals mild burgers! This recipe works well on the grill, in the broiler, or on the stovetop.

INGREDIENTS | SERVES 4

1¹⁄₄ pounds ground round beef

¹⁄₂ teaspoon garlic salt

¹⁄₄ teaspoon red pepper flakes

4 (1-ounce) slices pepper jack cheese

1 cup quality salsa, such as Frontera brand

¹⁄₄ cup canned jalapeño slices

¹⁄₄ cup chopped fresh cilantro

Indoor or Outdoor?

The little indoor grills that are popular these days, such as the George Foreman Grill, are a convenient and easy alternative to using the larger outdoor charcoal or gas grills.

Lightly mix the ground round with the garlic salt and pepper flakes and form into 4 evenly sized patties.
Clean and oil grill rack and preheat grill to medium-high. Cook the burgers for about 5 minutes on each side for medium. During the last 2 minutes of cooking, top each burger with a slice of cheese.
Transfer the burgers to a plate and tent with foil to keep warm. Let rest for 1–2 minutes to allow the juices to reabsorb. Serve hot, topped with the salsa, jalapeños, and cilantro leaves.

Spicy Turkey Cheeseburgers

Lots of spices make these burgers very flavorful. You could make a Tex-Mex sandwich spread to put on the hamburger buns by combining mayonnaise with some chopped chipotle peppers and adobo sauce.

INGREDIENTS | SERVES 4

¹⁄₂ cup bread crumbs

1 egg, beaten

¹⁄₂ teaspoon salt

¹⁄₄ teaspoon cayenne pepper

¹⁄₄ teaspoon cumin

1 teaspoon chili powder

1¹⁄₄ pounds ground turkey

4 slices pepper jack cheese

4 whole wheat hamburger buns

Make Recipes Your Own

Once you get the hang of making a recipe quickly, think about varying the ingredients to make it your own. For instance, Spicy Turkey Cheeseburgers could be made with chutney, curry powder, and Havarti or provolone cheese. Or make them Greek burgers with feta cheese, chopped olives, and some dried oregano leaves.

Prepare and preheat grill or broiler. In large bowl, combine bread crumbs, egg, salt, cayenne pepper, cumin, and chili powder and mix well. Add turkey and mix gently but thoroughly until combined. Form into 4 patties.
Cook patties, covered, 4–6 inches from medium heat for about 10 minutes, turning once, until thoroughly cooked. Top each with a slice of cheese, cover, and cook for 1 minute longer, until cheese melts. Meanwhile, toast the cut sides of hamburger buns; make sandwiches with turkey patties and buns. Serve hot.

Spicy Chicken Burgers

You can substitute ground turkey or pork for the chicken. Adjust the quantity of pepper sauce to control the spiciness.

INGREDIENTS | SERVES 4

1 pound ground chicken

¹⁄₄ cup finely chopped yellow onion

¹⁄₄ cup finely chopped red bell pepper

1 teaspoon minced garlic

¹⁄₄ cup thinly sliced scallions

¹⁄₂ teaspoon hot pepper sauce

1 teaspoon Worcestershire sauce

Salt, to taste

Freshly cracked black pepper, to taste

Hot Stuff about Hot Sauce

Tabasco is a trademarked name and product held by the McIlhenny family since the mid-1800s. It is produced in Louisiana and is manufactured from tabasco peppers, vinegar, and salt. The peppers are fermented in barrels for three years before being processed for the sauce.

Clean and oil broiler rack. Preheat broiler to medium.
Combine all the ingredients in a medium-sized bowl, mixing lightly. Form into 4 patties. Broil the burgers for 4–5 minutes per side until firm through the center and the juices run clear. Transfer to a plate and tent with tinfoil to keep warm. Allow to rest 1–2 minutes before serving.