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.

Chicken and Black Bean Enchiladas

Ingredients:

Cooking spray

1 cup canned black beans, rinsed and drained

2 tsp. chili powder

1 tsp. ground cumin

1 jalapeno, seeded and minced (optional)

1/2 cup salsa of your choice

4 (9-inch) whole-wheat tortillas

12 oz. boneless, skinless chicken breast, cooked and shredded

1/2 cup shredded reduced-fat Monterey Jack cheese

1/2 cup chopped scallions

Directions:

Preheat the oven to 400 degrees. Coat a shallow baking pan with cooking spray and set aside.

In a large bowl, combine the beans, chili powder, cumin, jalapeno and 1/4 cup of the salsa. Mash the ingredients with a fork until blended.

Spoon the mixture onto the center of each tortilla. Divide the chicken evenly among the four tortillas and place over the bean mixture. Roll each tortilla, fold in the ends and place side-by-side in the bottom of prepared pan. Top each rolled tortilla with the remaining salsa, cheese and scallions.

Cover the pan with foil and bake 20 minutes. Uncover and bake 10 more minutes, until the cheese is golden. Serve immediately.

Makes four servings. Per serving, 390 calories, 9 g. total fat (2 g. saturated fat), 35 g. carbohydrate, 38 g. protein, 6 g. dietary fiber, 510 mg. sodium.

–From the American Institute for Cancer Research

Grilled Veggie Sandwiches

Ingredients:

3 Tbsp. balsamic or red wine vinegar

2 tsp. extra virgin olive oil

1/4 cup plus 1 Tbsp. fresh basil leaves, chopped

1 small eggplant sliced into thin rounds

1 zucchini, sliced thin

1 yellow summer squash, sliced thin

1 red bell pepper, seeded and sliced thin

1 small red onion, peeled and cut into 1/2 -inch slices

Cooking spray

1/4 cup plain, nonfat yogurt

2 Tbsp. reduced-fat mayonnaise

1 tsp. lemon juice

8 slices whole-grain sandwich bread

Salt and freshly ground pepper, to taste

Directions:

Mix the vinegar, oil and 1/4 cup basil in large bowl. Add the vegetables and toss to coat. Let the vegetables sit in the marinade for several minutes.

Meanwhile, heat a grill or preheat your oven’s broiler. Lightly spray a grilling pan with cooking spray and add the marinated vegetables. Grill or broil until the vegetables are tender and lightly browned, turning frequently to brown all sides and avoid charring.

Transfer the vegetables to a plate and set aside to cool. Vegetables may be grilled in advance and refrigerated, wrapped in plastic wrap, for up to 3 days. Bring the chilled vegetables to room temperature before assembling sandwiches.

Make the spread by mixing together the yogurt, mayonnaise, remaining basil and lemon juice. Mix together until well combined and smooth.

To assemble the sandwiches, spread the yogurt mixture on one side of four slices of bread. Next, divide the vegetable mix evenly between each. Sprinkle lightly with salt and pepper and top each sandwich with remaining slices of bread. Slice and serve.

Makes 4 servings. Per serving: 250 calories, 7 g. total fat, 42 g. carbohydrates, 9 g. protein, 10 g. dietary fiber, 390 mg. sodium.

–From the American Institute for Cancer Research

Apple and Pork Stir-fry with Ginger

Ingredients:

2 Tbsp. peach jam, preferably fruit sweetened

2 Tbsp. reduced sodium soy sauce

2 Tbsp. water

1/2 tsp. cornstarch

1 1/2 tsp. dark toasted sesame oil

1 Tbsp. finely minced fresh ginger root

1/2 pound (8 ounces) pork tenderloin, cut into thin strips

1 1/2 tsp. canola oil

1 cup chopped red bell pepper

1 cup chopped green bell pepper

1 cup chopped yellow bell pepper

1 can (8 ounces) sliced water chestnuts, drained

2 firm apples, such a Fuji or Gala, cut into one-inch pieces

1/2 cup scallions, thinly sliced

Freshly ground black pepper, to taste

2 cups steamed brown rice or whole wheat angel hair pasta

Directions:

In small bowl, combine jam, soy sauce, water and cornstarch. Set aside. In large, non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, with water chestnuts, and apples until peppers are crisp tender, about 3 minutes. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper. Serve over brown rice or whole wheat pasta.

Makes 4 servings. Per serving: 355 calories, 8 g. total fat, (2 g. saturated fat), 55 g. carbohydrates, 17 g. protein, 10 g. dietary fiber, 345 mg. sodium.

–From the American Institute for Cancer Research