Black Bean Nachos with Corn Tomato Salsa
Change the flavor of your pita chips by adding a variety of toppings such as garlic and herbs, chili pepper, cinnamon, or Parmesan cheese.
Low-calorie, Low-fat, Vegetarian, Lactose-free
INGREDIENTS | SERVES 4
2 whole-wheat pitas
¼ teaspoon garlic powder
Cut each pita into 8 wedges. Place wedges on cookie sheet and sprinkle with garlic powder. Bake at 350°F for 10 to 15 minutes or until lightly brown and crisp.
PER SERVING Calories: 86 | Fat: 1 g | Protein: 3 g | Sodium: 170 mg | Carbohydrates: 18 g | Fiber: 2 g
Avocados are a unique fruit because they are naturally high in fat. Since you need some fat in your diet, guacamole makes a really healthy choice.
Low-calorie, Low-carb, Vegetarian, Gluten-free
INGREDIENTS | SERVES 4
2 ripe avocados, peeled and seeded
½ cup tomatoes, diced
½ teaspoon fresh garlic, minced
½ teaspoon salt
1 teaspoon green chili, finely minced
1 teaspoon freshly squeezed lemon juice
½ cup fat-free sour cream
Mix all ingredients to desired texture.
PER SERVING Calories: 187 | Fat: 15 g | Protein: 4 g | Sodium: 300 mg | Carbohydrates: 12 g | Fiber: 3 g
Instead of stocking up with bags of oily chips and crackers, keep corn tortillas in the fridge and bake up an exact amount of chips whenever the need arises.
Low-calorie, Low-fat, High-fiber
ingredients | SERVES 10
10 fat-free corn tortillas
Salt to taste
Try Different Varieties
You know how tortilla chips come in all kinds of flavors these days? So can your homemade chips! The trick is in selecting different kinds of tortillas. For example, try whole-wheat tortillas for a healthy option, or roasted red pepper tortillas for some extra color and flavor.
1. Preheat oven to 400°F. Cover 2 cookie sheets with nonstick spray. Cut each tortilla into 6 wedges. Scatter wedges onto cookie sheets.
2. Spray wedges with nonstick cooking spray and sprinkle with salt. Bake for 12 minutes.
PER SERVING Calories: 52 | Fat: 0 g | Protein: 2 g | Sodium: 156 mg | Carbohydrates: 11 g | Fiber: 5 g
Tough-skinned items like potatoes should be scrubbed with a vegetable brush under cool running water. Once clean, pat them dry with paper towels.
Low-calorie, Low-fat, Vegetarian
INGREDIENTS | SERVES 6
6 medium baking potatoes, washed
½ teaspoon salt
⅛ teaspoon black pepper
½ cup fat-free shredded Cheddar cheese
¼ cup green onions, sliced
½ cup fat-free sour cream
1. Cut potatoes in half and scoop out 90 percent of the pulp. Coat a large cookie sheet with nonstick spray.
2. Place potato halves on sheet and sprinkle with salt and pepper. Bake potatoes at 475°F for 10 to 15 minutes or until crispy.
3. Sprinkle potatoes with cheese and return to oven for 2 minutes. Sprinkle potatoes with onions and serve with a dollop of sour cream.
Per S erving Calories: 173 | Fat: 0 g | Protein: 8 g | Sodium: 271 mg | Carbohydrates: 36 g | Fiber: 3 g
Combining fresh and roasted tomatoes adds a great depth of flavor to this easy salsa recipe.
Low-calorie, Low-fat, Low-carb, Vegetarian, Lactose-free
INGREDIENTS | MAKES 3 CUPS
3 pounds tomatoes
4 cloves garlic, minced
2 tablespoons olive oil
½ teaspoon salt
1 jalapeño pepper
1 green bell pepper, chopped
½ cup chopped red onion
2 tablespoons lemon juice
⅛ teaspoon cayenne pepper
Salsa Is Simple
Why buy prepared salsa at the store when you can make your own from scratch? Making salsa at home allows you to save money and customize according to your tastes. In the mood for a hearty bean salsa? Throw in some black or pinto beans. In the mood for a fresher garden salsa? Add in some fresh corn. The possibilities are endless.
1. Preheat oven to 400°F. Cut 3 tomatoes in half; place cut-side up on cookie sheet. Top each tomato with some garlic. Drizzle with olive oil and sprinkle with salt. Roast for 15 to 25 minutes or until tomatoes have some brown spots. Remove from oven and cool.
2. Chop remaining tomatoes and place in bowl. Seed and mince jalapeño and add to chopped tomatoes along with green bell pepper and red onion.
3. Chop cooled roasted tomatoes and add to salsa. Sprinkle with lemon juice and cayenne pepper and stir gently. Cover and chill for 1 to 2 hours before serving.
PER SERVING Calories: 48 | Fat 3 g | Protein: 4 g | Sodium: 45 mg | Carbohydrates: 6 g | Fiber: 4 g
This colorful dip can be served with tortilla chips or fresh vegetables cut into strips.
Low-calorie, High-fiber, Vegetarian
INGREDIENTS | SERVES 6
1 (15-ounce) can black beans, rinsed and drained
1 tablespoon chili powder
1 teaspoon cumin
¼ teaspoon cayenne pepper
½ cup yogurt cheese
½ cup chopped fresh basil leaves
1 red bell pepper, diced
1 green bell pepper, diced
1 tomato, diced
1 avocado, diced
2 tablespoons grated Cotija cheese
Cotija Cheese
Cotija cheese is a hard grating cheese similar to Parmesan or Romano, but less expensive and with more flavor. You can find it in ethnic grocery stores, especially Mexican and Latino markets, and sometimes in the regular grocery store in the dairy aisle. It’s a good substitute for other hard grating cheeses because you can use less.
1. Place rinsed and drained black beans in a medium bowl; add chili powder, cumin, and pepper and mash until smooth. Spread on a serving plate.
2. In a small bowl, combine yogurt and basil leaves. Spread over the beans. Top with the vegetables and cheese. Serve immediately.
PER SERVING Calories: 161 | Fat: 6 g | Protein: 21 g | Sodium: 366 mg | Carbohydrates: 34 g | Fiber: 10 g
Black beans, cornmeal tortilla chips, tomatoes, and corn all boost the fiber content, making this recipe a better choice than nacho chips with plain salsa.
High-fiber, Vegetarian
ingredients | SERVES 4
4 cups corn tortilla chips
1 cup cooked black beans
½ cup sour cream
2 cups shredded cheddar cheese
½ cup corn kernels
1 ripe tomato, diced
2 tablespoons chopped fresh cilantro
¼ cup diced red onion
1 tablespoon diced jalapeño pepper
¼ cup fresh lime juice
½ cup guacamole
2 tablespoons sliced black olives
1 tablespoon sliced green onions
1. Preheat the oven to 350°F.
2. Scatter the tortilla chips on an ovenproof platter and set aside.
3. Mash the black beans with half of the sour cream and put spoonfuls of the bean mixture all over the tortilla chips. Sprinkle the cheddar cheese over the tortilla chips and bake until the cheese melts, about 10 minutes.
4. Combine the corn kernels, tomato, cilantro, red onion, jalapeño pepper, and lime juice in a bowl. Remove the nachos from the oven and top them with the corn salsa, guacamole, olives, green onions, and the remaining sour cream. Serve immediately.
PER SERVING Calories: 582 | Fat: 38 g | Protein: 23 g | Sodium: 402 mg | Carbohydrates: 41 g | Fiber: 8 g
Bar food lovers rejoice! Skip the nacho dip while you’re out and enjoy it when you’re home. This recipe will satisfy that craving and then some!
Low-carb, Low-calorie, Low-fat
INGREDIENTS | SERVES 6
4 cups Baked Tortilla Chips (page 199)
3 cups precooked grilled chicken breast, cut into small pieces
1 cup shredded low-fat Cheddar cheese
1½ cups tomatoes, diced
¼ cup jalapeño peppers, sliced
½ cup fat-free sour cream
1 cup salsa
Preparing Tomatoes
Core your tomatoes before cutting or dicing. Then season them with freshly ground black pepper and let them soak in the pepper for about 20 minutes. This gives the tomato the most pungent summer taste.
1. Layer chips, chicken, and cheese in a large baking dish. Bake at 400°F for 5 minutes. Remove to a large serving dish. Sprinkle tomatoes over hot nachos.
2. Serve with peppers, sour cream, and salsa on the side.
PER SERVING Calories: 226 | Fat: 3 g | Protein: 35 g | Sodium: 401 mg | Carbohydrates: 13 g | Fiber: 2 g
Always show up to a party with a healthy dish in hand. If the host has only provided unhealthy choices, you’ll at least have one thing to enjoy.
Low-calorie, Low-fat, Vegetarian
INGREDIENTS | SERVES 8
1 (15-ounce) can fat-free refried beans
½ packet taco seasoning
1 (8-ounce) package fat-free cream cheese
½ cup salsa
2 cups romaine lettuce, shredded
1 cup shredded fat-free Cheddar cheese
¾ cup green onions, sliced
1 cup tomatoes, diced
4 cups Baked Tortilla Chips (page 199)
Look Familiar?
Chances are you’ve seen this dish before: at a party or at your local Mexican restaurant. It’s definitely a great one for parties, but it’s also delicious as a snack for you and a few friends. Quick and easy, this light and tasty dip will have your friends coming back for more!
1. Mix refried beans and taco seasoning, then spread onto the bottom of a large shallow serving dish.
2. Cover the beans with cream cheese, salsa, lettuce, cheddar, onions, and tomatoes. Refrigerate at least 1 hour before serving.
3. Serve with Baked Tortilla Chips.
PER SERVING Calories: 129 | Fat: 1 g | Protein: 12 g | Sodium: 684 mg | Carbohydrates: 18 g | Fiber: 3g
You can get very creative with this recipe and add anything you might want to roll up with the jalapeños.
Low-calorie, Vegetarian
INGREDIENTS | SERVES 6
1 cup nonfat cream cheese 1 (8-ounce) can chopped jalapeños
4 scallions, chopped
1 clove garlic, minced
1 teaspoon salt
1 teaspoon chili powder
1 teaspoon paprika
6 flour tortillas
1. Cream the nonfat cream cheese in a medium bowl. Mix in the jalapeños, scallions, and garlic.
2. Add the salt, chili powder, and paprika. Evenly spread the mixture onto tortillas. Roll up the tortillas and wrap individually in clear plastic wrap.
3. Refrigerate for a few hours until cold; slice and serve.
PER SERVING Calories: 208 | Fat: 5 g | Protein: 10 g | Sodium: 754 mg | Carbohydrates: 31 g | Fiber: 1 g
These chicken fingers will have you feeling like a kid again—in a good way. They make a great snack or light dinner.
Low-calorie, Low-carb
INGREDIENTS | SERVES 8
¾ cup crushed cornflake crumbs
¼ cup finely chopped pecans
2 tablespoons chopped flat-leaf parsley
¼ teaspoon garlic salt
¼ teaspoon pepper
4 boneless, skinless chicken breasts
3 tablespoons 1 ¼ milk
1. Preheat oven to 400°F. In shallow dish, combine crumbs, pecans, parsley, garlic salt, and pepper and mix well.
2. Cut chicken into strips about 3” long and
½” wide. Dip the chicken in the milk, then roll in the crumb mixture to coat. Place in a 15” × 10” jelly roll pan.
3. Bake until chicken is tender, about 5 to 7 minutes. Serve at once with a dipping sauce.
Serve these tender little strips of chicken with any sauce you like.
Low-calorie, Low-carb
INGREDIENTS | SERVES 6
2 cloves garlic, minced
¾ cup dried bread crumbs
¼ cup grated Parmesan cheese
1 tablespoon dried parsley flakes
½ teaspoon paprika
½ teaspoon dried oregano leaves
⅛ teaspoon pepper
1½ pounds boneless, skinless chicken
breasts
1 cup buttermilk
It’s All in the Seasonings
The seasonings, from parsley to paprika, are what really make this dish come alive. Always keep a collection of basic spices, such as oregano, parsley, thyme, and garlic powder, on hand for recipes like these. You’ll be glad you did!
1. Preheat oven to 425°F. Spray a cookie sheet with nonstick baking spray containing flour; set aside.
2. In shallow dish, combine garlic, bread crumbs, cheese, parsley, paprika, oregano, and pepper and mix well.
3. Cut chicken into
½” × 3” strips. Combine with buttermilk on plate, toss to coat, and let stand for 10 minutes.
4. Dip chicken into bread crumb mixture, then place in single layer on prepared cookie sheet. Bake for 5 minutes, then carefully turn with a spatula and bake for 5 to 6 minutes longer until chicken is thoroughly cooked. Serve immediately.
PER SERVING Calories: 224 | Fat: 4 g | Protein: 26 g | Sodium: 271 mg | Carbohydrates: 10 g | Fiber: 0.5 g
Choose the lowest-fat version of French fries you can find. Jazz this recipe up a bit with a little cayenne pepper, chili powder, or a variety of different fat-free cheeses.
Low-calorie, Vegetarian
INGREDIENTS | SERVES 4
12 ounces crinkle-cut frozen French fried potatoes
½ cup fat-free shredded Cheddar cheese
Salt to taste
4 tablespoons ketchup
4 tablespoons fat-free sour cream
Do It Healthier at Home
This is just one more example of how creating a dish at home is often healthier than ordering it out. The cheese fries you get at a fast-food restaurant are usually made with that artificial orange cheese sauce. While it may be tasty, it’s also full of chemicals and fat and likely won’t leave you feeling good after you’ve eaten it. This recipe, which is made with real fat-free cheese, is a much better option!
1. Bake fries on a nonstick baking sheet at 450°F for 15 to 20 minutes, flipping fries once. Remove fries from oven and sprinkle with cheese.
2. Bake for 3 more minutes or until cheese has melted. Dress with salt, ketchup, or sour cream as desired.
PER SERVING Calories: 176 | Fat: 4 g | Protein: 8 g | Sodium: 130 mg | Carbohydrates: 27 g | Fiber: 2 g
Salmon is easily found in most grocery stores in vacuum-packed pouches and cans. Salmon is a great source of calcium and omega-3 and omega-6 fatty acids.
INGREDIENTS | SERVES 4
⅓ cup fat-free cream cheese
¼ cup white onions, finely chopped
¼ teaspoon fresh garlic, minced
12 ounces smoked salmon, chopped
⅛ teaspoon ground pepper 4 (8) whole-wheat tortillas
1. Mix all ingredients except tortillas. Spread salmon mixture over half of each tortilla.
2. Fold tortilla over and cook in nonstick skillet over medium heat for 2 minutes on each side. Cut each quesadilla into 3” wedges and serve.
PER SERVING Calories: 262 | Fat: 6 g | Protein: 22 g | Sodium: 1,149 mg | Carbohydrates: 28 g | Fiber: 2 g
You can make breakfast sandwiches from these hearty biscuits for a boost in fiber to start your day.
Vegetarian
INGREDIENTS | SERVES 8
1½ cups all-purpose flour
1½ cups whole-wheat flour
4½ teaspoons baking powder
1½ teaspoons salt
1 tablespoon sugar
6 tablespoons cold butter
1¼ cups buttermilk
1. Preheat oven to 400°F.
2. Combine flours, baking powder, salt, and sugar in a mixing bowl. Cut butter into small pieces and mix into dry ingredients with a pastry cutter or your fingers. Add buttermilk and mix with a wooden spoon.
3. Roll dough on a floured board to 1” thickness. Cut circles with a 2” to 3” round cookie cutter. Place rounds on a baking sheet and bake for 12 minutes.
These are little turnovers baked with a filling of broccoli and cheese. Serve them as appetizers or snacks. If you use frozen spinach instead of broccoli, be sure to thaw it completely and then squeeze all of the moisture out of it.
INGREDIENTS | SERVES 4
16 frozen dinner rolls, unbaked dough 2 cups chopped cooked broccoli
¼ cup diced ham
1 cup grated Cheddar cheese
½ cup grated Parmesan cheese
1. Spray a sheet of plastic wrap with vegetable oil. Lay the frozen dinner roll dough out on a plastic-lined baking sheet and cover with the plastic wrap. Let thaw in the refrigerator overnight.
2. Mix the broccoli, ham, and cheeses together in a bowl. Press each roll flat and put a spoonful of the broccoli mixture in the center of each one.
3. Fold each dough circle in half over the filling and press down to make a half-circle. Use a fork to crimp the edges.
4. Preheat the oven to 375°F.
5. Bake the calzones for 15 to 20 minutes and serve warm.
PER SERVING Calories: 509 | Fat: 20 g | Protein: 30 g | Sodium: 320 mg | Carbohydrates: 66 g | Fiber: 3 g
Homemade pizza sauce is delicious, and it’s nice to be able to control what goes on your pizza!
Vegetarian, Low-calorie, Low-fat
INGREDIENTS | MAKES 1 ¼ CUPS
1 tablespoon olive oil
½ cup chopped onion
3 tablespoons tomato paste
1 cup tomato purée
1 tablespoon Dijon mustard
½ teaspoon salt
¼ teaspoon crushed red pepper flakes
1 teaspoon dried basil leaves
1 teaspoon dried thyme leaves
1 teaspoon dried oregano leaves
¼ teaspoon pepper
Canned Tomato Products
While the rule of thumb is to try to use fresh rather than canned vegetables in recipes, the rule bends a little in the case of tomatoes. Because tomato sauce needs a variety of ingredients in order to achieve the right flavor and consistency, you need a number of different items, such as tomato paste, crushed tomatoes, and tomato purée. Every recipe is different, but plan on visiting the canned tomato aisle in your grocery store when sauce is on the agenda.
1. In a small saucepan, combine olive oil and onion; cook and stir until tender, about 5 minutes.
2. Add all remaining ingredients and cook, stirring frequently, over low heat until thickened, about 15 minutes. Use as directed in a pizza recipe, or store, covered, in refrigerator up to 5 days.
PER SERVING Calories: 31 | Fat: 2 g | Protein: 2 g | Sodium: 321 mg | Carbohydrates: 24 g | Fiber: 3 g
French bread makes an excellent crust for pizza. You can buy the frozen kind or, if you’re feeling ambitious, you can make your own!
Vegetarian
INGREDIENTS | SERVES 8
1 loaf French bread
3 tablespoons olive oil, divided
1 onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
2 teaspoons dried basil leaves
1 teaspoon dried oregano leaves
2 cups Easy Homemade Pizza Sauce (page 210)
3 tomatoes, sliced
½ cup sliced black olives
2 cups shredded carrots
1 cup shredded part-skim mozzarella cheese
½ cup grated Parmesan cheese
Why Shredded Carrots?
Shredded carrots are a surprise ingredient on this pizza, and they also sneak their way into many recipes for spaghetti sauce. Not only is it a good way to work in a vegetable, but it also helps thicken the sauce and adds a slight sweetness. If you want them to melt into the sauce, it’s best to shred the carrots yourself; preshredded carrots can be dry.
1. Preheat oven to 450°F. Slice the bread in half lengthwise. Drizzle cut sides of both halves with 2 tablespoons oil and place on a baking sheet.
2. In a large skillet, heat the remaining 1 tablespoon oil over medium heat. Add onion, bell peppers, garlic, basil, and oregano and cook for 5 minutes, or until tender. Remove from heat.
3. Spoon 1 cup pizza sauce on each piece of bread. Top evenly with the onion-pepper mixture, tomatoes, and black olives. Then sprinkle evenly with the carrots, mozzarella cheese, and Parmesan cheese.
4. Bake for 14 to 18 minutes or until cheese is melted and bubbly and the bread is lightly browned. Cut each loaf into 4” pieces to serve.
PER SERVING Calories: 402 | Fat: 12 g | Protein: 2 g | Sodium: 793 mg | Carbohydrates: 30 g | Fiber: 2 g
Romano cheese is similar to Parmesan cheese, but it’s often saltier and tangier. Pecorino Romano is made from sheep’s milk, while Caprino Romano is made from goat’s milk.
Vegetarian
ingredients | SERVES 8
1 loaf French bread
3 tablespoons olive oil
2 onions, chopped
4 cloves garlic, minced
2 green bell peppers, chopped
2 (4-ounce) jars sliced mushrooms, drained
1½ cups Easy Homemade Pizza Sauce (page 210)
½ cup sliced green olives
1 cup shredded part-skim mozzarella
cheese
3 tablespoons grated Romano cheese
1. Preheat oven to 425°F. Slice the bread in half lengthwise. Drizzle cut sides of both halves with 2 tablespoons oil and place on a baking sheet.
2. In a medium saucepan, cook 1 tablespoon olive oil, onions, and garlic over medium heat until crisp-tender, about 5 minutes.
3. In bowl, combine onion, garlic, bell pepper, and mushrooms with pizza sauce. Spread sauce mixture over the bread halves and sprinkle with olives and cheeses.
4. Bake until cheese is slightly browned and bubbly and topping is hot, about 20 to 30 minutes. To serve, slice each half into 4” pieces.
PER SERVING Calories: 328 | Fat: 4 g | Protein: 2 g | Sodium: 580 mg | Carbohydrates: 30 g | Fiber: 2 g
These cheese biscuits are great on their own as a snack or alongside an entrée with lots of sauce for sopping.
Low-calorie, Vegetarian
INGREDIENTS | MAKES 20 BISCUITS
2 cups flour
½ cup Cotija cheese
3 teaspoons baking powder
½ teaspoon salt
½ teaspoon cream of tartar
1 tablespoon sugar
6 tablespoons butter
⅔ cup milk
1 cup grated sharp Cheddar cheese
Bountiful Biscuits
Biscuits are a great food to make ahead of time and freeze. Just keep them in Ziploc bags in your freezer, and when you’re ready to use some, reheat them in the oven or toaster oven. Make a big batch on the weekend so you’ll have delicious homemade biscuits to keep you going throughout the week!
1. Preheat oven to 400°F. In large bowl, combine flour, Cotija cheese, baking powder, salt, cream of tartar, and sugar and mix well. Cut in butter until particles are fine. Stir in milk until a dough forms. On lightly floured surface, knead dough about 8 times.
2. Roll dough to W” thickness (about 10” × 15” rectangle) and sprinkle with Cheddar cheese. Tightly roll up dough, starting with shorter side, and pinch edges to seal. Cut into W” slices and place on parchment paper-lined cookie sheets. Bake for 12 to 17 minutes or until biscuits are golden brown. Serve warm.
PER SERVING Calories: 1167 | Fat: 6 g | Protein: 3 g | Sodium: 245 mg | Carbohydrates: 16 g | Fiber: 0.38 g
If you have premade Whole-Wheat Biscuits (page 208) you can use them to make your pizzas more quickly. The whole wheat in the biscuits adds fiber and B vitamins to the dish.
Vegetarian, High-fiber
ingredients | SERVES 6
12 unbaked Whole Wheat Biscuits (page 208)
¼ cup pizza sauce
½ cup shredded mozzarella cheese
¼ cup sliced black olives
¼ cup diced green peppers
Get Creative with Pizza
You know why pizza is so much fun? Because it comes in all shapes and sizes! It can be thick or thin, round or square, and it can even come in personal size, like these individual biscuit pizzas. These are great to make one at a time for a quick snack on the go, or in a big batch for a bunch of friends.
1. Preheat oven to 375°F.
2. Lay the individual biscuits out on a sheet pan and press them down to make flat rounds.
3. Spoon pizza sauce over the rounds and sprinkle them with mozzarella cheese.
4. Top the pizzas with black olives and green peppers.
5. Bake for 15 to 20 minutes. Serve immediately.
PER SERVING Calories: 489 | Fat: 21 g | Protein: 16 g | Sodium: 405 mg | Carbohydrates: 62 g | Fiber: 10 g
These cake doughnuts are a great treat to bring to a party. Your friends won’t believe you made doughnuts from scratch!
Low-calorie
INGREDIENTS | MAKES 18 DOUGHNUTS
3 eggs
¾ cup sugar
¼ cup brown sugar
1 cup buttermilk
1 teaspoon vanilla
¼ cup butter, melted
3 to 3½ cups flour
¼ teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon ground nutmeg
3 cups corn oil
Healthy Doughnuts?
While these doughnuts do have ingredients like eggs and butter in them, they’re still going to be a lot healthier than any you buy from a doughnut shop. Try dipping these in cinnamon-sugar while they’re still hot!
1. In bowl, beat eggs until light. Gradually add sugars, beating until light and fluffy. Add buttermilk, vanilla, and melted butter and mix well. In sifter, combine 3 cups flour, salt, baking powder, baking soda, and nutmeg, and sift over batter; stir in. You may need to add more flour to make a soft dough.
2. On floured surface, roll out dough
⅓” thick. Cut with doughnut cutters. In large skillet, heat oil to 375°F (use a cooking thermometer for best results). Carefully add four doughnuts; fry on both sides, turning once, until golden brown, about 3 to 4 minutes for each side. Repeat with remaining dough. Fry doughnut holes for 1 to 2 minutes on each side.
PER SERVING Calories: 193 | Fat: 7 g | Protein: 2.2 g | Sodium: 141 mg | Carbohydrates: 28 g | Fiber: 0 g
This is a nacho-style cold pizza. It combines the base of a hummus plate with the ingredients of a Greek salad served on top. Substituting a whole-wheat pita for a regular one boosts the fiber.
Vegetarian, High-fiber
INGREDIENTS | SERVES 2
½ cup hummus
1 pita round
1 small tomato, diced
1 tablespoon diced red onion
1 tablespoon diced cucumber
2 ounces feta cheese
6 pitted ripe olives
1 tablespoon olive oil
1. Spread the hummus around on the pita bread, leaving a small border around the edges.
2. Scatter the tomato, red onion, and cucumber over the hummus.
3. Crumble the feta cheese over the pizza. Scatter the olives over the cheese.
4. Drizzle the olive oil over the pizza.
5. Cut the pizza into wedges and serve.
PER SERVING Calories: 371 | Fat: 23 g | Protein: 13 g | Sodium: 560 mg | Carbohydrates: 32 g | Fiber: 7 g