Zucchini Pizza

Ingredients:

Pizza Dough for 12-inch pizza

1 oz. vegetable oil (to brush on dough)

1/4 tsp. garlic, granulated

1 tsp. basil, dried

1 tsp. oregano, dried

1 1/2 cups zucchini, coarsely shredded

2 large tomatoes, sliced thin

3/4 cup chicken, diced

8 oz. mozzarella cheese, low-fat, shredded

2 oz. Parmesan cheese, grated

Directions:

Place dough to fit 12 inch pan. Brush dough with oil and sprinkle granulated garlic evenly on dough.

Lay on sliced tomato. Scatter zucchini evenly on dough. Scatter chicken evenly on dough.

Combine basil and oregano in a small bowl and sprinkle evenly across dough.

Combine Parmesan and mozzarella in a medium-sized bowl and sprinkle across dough.

Bake in a preheated oven at 350 F for approximately 8 to 10 minutes, or until the dough is done and the cheese has melted. Turn halfway through cook time. Check often.

–This recipe, from Hillcrest Elementary School, was one of the first-place winners in the Love Your Veggies contest held last spring. The contest was inspired by an idea from Winter Park Health Foundation trustee Tom Holley and coordinated through the Orange County Public Schools Food Services office.

Slimmed Down Mac and Cheese

Ingredients:

Refrigerated butter-flavored cooking spray

6 oz. whole wheat medium shells, elbow macaroni or other small pasta

1/2 teaspoon cornstarch

3/4 cup evaporated skim milk

6 ounces low-fat sharp Cheddar cheese, grated (about 1 1/4 cups)

2 to 3 teaspoons Dijon mustard

Freshly ground white pepper

2 medium tomatoes, seeded and diced

Directions:

Coat an eight-inch square baking dish with cooking spray and set aside. Cook the pasta according to package directions, drain, and set aside.

Preheat the broiler.

In a saucepan, stir the cornstarch into 1 tablespoon of evaporated milk, then whisk in the remaining milk. Add the cheese, mustard to taste and pepper. Bring to a simmer and stir until the sauce thickens a bit and the cheese is completely melted. Stir in the cooked pasta and spoon into the prepared baking dish. Sprinkle with the diced tomatoes and place under the broiler for 2 to three minutes, until the top browns. Remove from the oven and allow to cool for five minutes before serving.

Makes four servings. Per serving, 290 calories; 7 g. total fat; 4 g. saturated fat; 20 g. protein; 42 g. total carbohydrate; 6 g. dietary fiber; 20 mg. cholesterol; 330 mg. sodium and 387 mg. potassium.

–From the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook, featured in B.Well, A Cleveland Clinic Publication.

Apple Crisp

Ingredients:

Canola oil cooking spray

4 Granny Smith apples, cored and cut into thin slices or bite-size pieces

1/2 cup raisins

3 Tbsp. apple juice

1/4 cup whole-wheat flour

1/4 cup old-fashioned rolled oats

1/4 cup brown sugar

3/4 tsp. ground cinnamon

3/4 tsp. ground nutmeg

1 Tbsp. cold butter, cut into small pieces

Directions:

Preheat oven to 375 degrees. Coat 8-inch square baking dish with cooking spray. Combine apples, raisins and apple juice in bowl; toss well. Transfer apple mixture to baking dish.

In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg.

With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal.  Sprinkle the mixture evenly over surface of apples.

Lightly coat top with cooking spray. Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.

Makes six servings. Per serving, 170 calories, 2.5 g. fat, 39 g. carbohydrate, 2 g. protein, 4 g. dietary fiber, 10 mg. sodium.

–The American Institute for Cancer Research

Broiled Trout With Tomato and Red Onion Relish

Ingredients:

3 cups cherry tomatoes, halved

1 teaspoon olive oil

1/4 cup chopped red onion

1/4 cup balsamic vinegar

1 teaspoon light molasses

1 tablespoon grated lemon zest

1 tablespoon chopped fresh flat-leaf (Italian) parsley

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 teaspoon chopped fresh thyme

4 trout fillets, each five ounces

Directions:

Preheat the broiler (grill). Position the rack four inches from the heat source.

Arrange tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (baking) paper. Broil (grill) until the skins wrinkle and begin to brown, about five minutes. Set aside and leave the broiler on.

In a frying pan, heat the olive oil over medium-high heat. Add the onion and saute until soft and translucent, about four minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about two minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of salt and the pepper. Stir to combine. Remove from the heat, set aside and keep warm.

Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon salt over the fillets and place on the prepared pan. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about five minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.

Serves 4. Per serving: calories–259, cholesterol–84 mg., protein–31 g., sodium–359 mg., carbohydrate–10 g., fiber–2 g., total fat–10 g., saturated fat–3 g., potassium–863mg. and calcium–108 mg.

–From MayoClinic.com

Tomato and Red Pepper Dip

Ingredients:

1 jar (12 oz.) roasted red peppers, rinsed and drained

1 can (15 oz.) white beans, rinsed and drained

1/4 cup tomato paste, preferably reduced sodium

2 garlic cloves, minced

3 Tbsp. lowfat mayonnaise

1 tsp. dry oregano

1 tsp. ground cumin

1/4 tsp. ground chili powder or pinch cayenne pepper

Salt and freshly ground black pepper, to taste

Directions:

Coarsely chop peppers. Place in food processor or blender and puree. Add beans, tomato paste, garlic, mayonnaise, oregano, cumin and chili powder or cayenne. Process to smooth puree. Season to taste with salt and pepper. Let stand one hour before serving. Keeps up to three days, tightly covered and refrigerated. Makes 2 1/4 cups.

Per two tablespoon serving: 32 calories, <1 g. total fat, 6 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 120 mg sodium.

–From the American Institute for Cancer Research