Healthy 5 Cheese and Sausage Pizza

This pizza is rich and delicious! If you don’t use the word “healthy” when serving this dish, your guest (or family) will never know. To limit the sodium content, prepare your own pizza crust and sauce—this could reduce the sodium per slice by 200-500mg per serving, depending on the dough and sauce recipes. Enjoy!

1 uncooked whole wheat pizza crust (like Trader Joes; about )

½ cup crumbled/broken soft goat cheese

1 cup pizza sauce (homemade or canned)

¼ cup chopped tarragon leaves (or basil or oregano)

2 links reduced fat chicken sausage (like Trader Joes Tomato-Basil), cut in to slices

1 cup (about 4oz) shredded 2% mozzarella or 4-cheese Italian blend

Instructions

Pre-heat oven to 450^o F (232^o C)

1. Allow pizza dough to stand to 30 minutes

2. Knead dough into an elastic ball (flour surface with whole wheat flour, if needed)--allow to rest for 3-5 minutes

3. Toss or roll out dough, so that it fits roughly on a 15 X 12” cookie sheet; allow to rest for 2 minutes

4. After waiting, sprinkle goat cheese evenly on top of the dough and press the cheese into the dough and spread the dough to the edges of the cookie sheet

5. Pour sauce evenly over the dough and smooth with the back end of a spoon.

6. Sprinkle the tarragon evenly over the sauce

7. Place the sausage slices evenly over the pizza

8. Sprinkle shredded 2% mozzarella evenly on top

9. Add to oven; cook for 12-15 minutes, until the edge of the crust is crisp and brown(er)—use oven light for viewing

10. If the cheese is not browned when the crust is crisp and brown, turn the broiler on high and broil for 1-2 until cheese on top is lightly browned and bubbly (do not walk away from the pizza while it is broiling)

11. Allow pizza to rest for 5 minutes before cutting into 6 even slices with sharp pizza cutter

Serves 6

Nutrition (for 1/6 of recipe): 330 Calories, 11g fat, 850mg sodium, 41g carbohydrates, 5.5g fiber, 16.5g protein, 345mg calcium, 430mg potassium

Dr. Jean Gutierrez currently serves as a Visiting Assistant Professor of Exercise Science at The George Washington University. You may contact her directly at escjlj@gwumc.edu

Easy Beef Lasagna

This recipe is a throw together dish that can feed one person for several meals.  In order to avoid cooking the lasagne noodles ahead of time, prepare the casserole the night before you plan to eat it.  When you're ready for dinner, you need only pop it in the oven!

Ingredients

3          cups cooked lean ground beef (96% or 90%) (Buy 1 lb)

1          (26-oz.) jar fire-roasted tomato-and-garlic pasta sauce 

1          (15-oz.) container low-fat ricotta cheese

1/2       cup shredded Parmesan cheese ( shredded kind in the little plastic tub will taste better)

6          whole wheat lasagna noodles 

2          cups (8 oz.) part skim or low-fat shredded mozzarella cheese

Directions

1. Stir together ground beef and pasta sauce. Stir together ricotta cheese and Parmesan cheese.

2. Spread one-third of meat sauce in a lightly greased 11- x 7-inch baking dish; layer with 3 lasagna noodles and half each of ricotta cheese mixture and shredded mozzarella cheese. Repeat procedure once. Spread remaining one-third of meat sauce over mozzarella cheese.

3.  Allow the dish to sit overnight

4. Bake, covered, at 375° for 1 hour; uncover and bake 15 more minutes. Let stand 10 minutes before serving.

Note: Used Classico Fire Roasted Tomato & Garlic pasta sauce.

Easy Turkey Lasagna: Substitute 3 cups cooked ground turkey for 3 cups cooked lean ground beef, and proceed as directed.

6 to 8 servings

 

Tips for Eating Out Healthfully!

1. At a burger-type fast food place, the safest choice is a plain salad lettuce and raw vegetable salad with grilled chicken breast.

- Top the salad with a small package of almonds, pecans, or sunflower seeds

- For dressing, stick with 1 tablespoon of oil and vinegar or a light dressing
- Choose vinaigrettes over creamy dressings

- Avoid croutons, cheese, and grilled bread on the side

- Avoid low-fat fruity dressings; they are usually loaded with added sugar

2. Not all salads are healthy
- Specialty salads are often laden with hidden sugars and saturated fats
- Ensure that meats are not breaded or cooked in butter before ordering


3. At a sit-down chain restaurant, a grilled or broiled lean protein, along with steamed, grilled or roasted vegetables on the side, is the most satisfying and healthy meal to order.

- The best protein sources to order at dinner chain restaurants are usually grilled chicken, grilled/broiled fish or shellfish, without added sauces or butter rub

- An appropriate protein portion should be about the size of your palm. ½ of a large portion may be immediately placed in a to go box before you enjoy the meal

- Bread and chips are mindless filler
- Layered, stuffed, or caked (like crab cake) meat dish are usually cooked with white flour and saturated fats

4. Avoid buffets like shark-infested waters!

- It’s nearly impossible to control exercise self control with a variety of foods easily accessible; many studies support this fact

- When at a buffet, load your plate with available raw vegetables and top with the grilled chicken, a hard-boiled egg and nuts

5. Limit alcohol in general. If you have a drink, enjoy it during or after the meal, not before.

- Alcohol limits inhibitions, it is harder to make the right food choices after a beer

- One glass of wine or beer may be enjoyed with or after dinner

- Most alcoholic beverages, especially mixed drinks, provide unneeded energy and may limit the body's ability to absorb vitamins

6. Look up the menu online before leaving; find a meal that includes a healthy source of protein (such as fish, chicken or legumes) and is low in saturated fats and carbohydrates. Make your choice before leaving home. Click here to search for the calories and other nutritional information of your favorite dishes!


7. In the case of a planned dinner or party, eat a small portion of protein before leaving home. Have a chicken breast the size of your palm to reduce hunger while waiting for you meal. This preventive strategy will allow you to refrain from unhealthy appetizers.

8. Always carry your own tuna or salmon (milder) packets and/or nuts in your gym bag, briefcase, or car. Yes, you'll be ridiculed , but you will also be able to order a plain salad and top it with a healthy protein source.

9. Stay hydrated with water throughout the day and at the dinner table. Thirst is sometimes mistaken for hunger.

10. Traditional desserts of any kind are not your friend (unless it's your birthday :-). If other diners are indulging, order a decaffeinated coffee.

The Grocery Shopping Guide

You’ll gain a healthier pantry by following the following grocery shopping guidelines! Purchase mostly “whole” foods and avoid excess processing and packaging. Also please don't be fooled by terms like "natural" and "organic." All added sugars are from a "natural" source, so moderation shoulde used with "all-natural" cookies and similar products that may have an artificial coloring or flavoring!

1. Shop mostly around the perimeter
2. Avoid bags, boxes, pouches, wrappers, and other forms of packaging, in general
3. Make a list; don’t wander down certain aisles (you know, that one with all the chips and cookies ;-)
4. Choose wisely from the following groups:

Produce
- All fresh produce are good choices—even potatoes are good in moderation!
- Choose types that you will actually eat
- Pre cut and/or washed is fine. Make it easy on yourself!
- Bananas, bagged apples, bagged grapefruit, broccoli, sweet potatoes and spinach give you a lot of bang for your buck!
- Try frozen fruits and veggies without added sugar or sauces—they are usually an economical choice!

Grains
- Look for the word “whole” in the ingredients section of breads, pastas and cereals
- Whole kernels intact are even better: brown rice, quinoa, old-fashioned rolled or “steel-cut” oats
- At least 3g fiber per serving
- Less than 10g of sugar per serving of cereal
- Avoid pastries, cakes, cookies, etc.

Protein
- Choose “lean” types, with less than 5g of fat per 4 oz serving
- Chicken, fish, shellfish, 96% lean ground beef, top round roast (beef), center-cut pork tenderloin, eggs, egg whites, beans and soybeans all fit
- Avoid forms that are high in saturated fat and/or high in processing (salt and nitrates)

Dairy
- Choose “lean” types, with <5g fat per serving b. Low-fat cheese sticks, low-fat cheddar, ground Parmesan/

- Romano, low-fat milk, low-fat yogurt, low-fat cottage cheese

Fats
- Choose plant and fish sources
- Choose “whole” forms—Nuts, olives, fish. Cooking with oil is preferable to cooking with butter or lard. Use PAM whenever possible

Bring a Lunch—Fast and Fit

A simple lunch sandwich at a deli can easily provide more than half your daily needs for Calories and fat. Try these ideas for a healthy lunch that will help you reach your goals!

1. Sandwiches/Wraps
Bread: Use a whole grain product, like whole wheat or rye bread, South Beach® tortilla wraps, or corn tortillas.

Meat/Protein: Grilled/baked chicken (made in bulk on the weekend); Peanut or Almond Butter—Tuna or Salmon Packet

Cheese: Cabot 50% or 75% light—babybel laughing cow light cheese—one slice of regular cheese

Spreads: Avoid Mayo—Choose Hummus—Mustard—Light Mayo

2. Salad*
Lettuce: Any kind you like: my favorites are spinach, romaine and arugula

Meat/Protein: Grilled Chicken—hrad-boiled egg—packet of salmon or tuna—low-fat cheese—2-4Tbsp of almonds, pecans or walnuts

Dressing: Newman’s Own light dressing (I like Asian Sesame and Balsamic)—spray dressing (Wishbone; Newman’s own)

3. Dairy and Fruit*

Dairy: Low-fat plain yogurt—light yogurt—low-fat cottage cheese
Fruit: Berries—Nectarine—light canned fruit
Avoid pre-fruited yogurt and pre-fruited cottage cheese

4. Steamable Vegetables and Fish*

Vegetables: Many companies are making vegetable packages that can be steamed in the bag

transfer to bowl and add one wedge of babybel laughing cow light cheese if you like creamy veggies

Fish: Add a packet of salmon or tuna

5. Large casserole or soup prepared on the Weekend

It may be convenient to make a large, healthy casserole or stew on the weekend and take a portion with you to work each day; these foods can also serve as quick meal when you get home!

Try making a healthy lasagna, beef stew or rice and beans!

6. Frozen Meals

Here are some of the best frozen meal choices: Low in saturated fats (2.5g or less); lower in sodium (700mg or less); low in added sugars (5g or less); decent protein content (15g or more). Several of the Kashi® and Healthy Choice® meals meet these guidelines

If there is a brand you like, try going to http://www.calorieking.com/ to check the nutritional value

*These options may be low calorie