Skinny Zucchini-Crust Pizza

"3-in-1" Complete Meals

Inspired by a recipe on www.tasteofhome.com

Pizza is rarely found in weight loss programs, but vegetable-based crusts make it into a guilt-free treat. In addition to zucchini, sweet potato or cauliflower are sometimes used, but we believe that zucchini gives the best results for flavor and texture.

Makes one serving.

 

What You'll Need:

  • 2 cups shredded zucchini, squeezed dry
  • 1/2 cup egg substitute 
  • 1/4 cup gluten-free flour
  • 1/4 teaspoon salt
  • 2 cups shredded shredded silken tofu
  • 1/2 cup grated non-dairy Parmesan cheese substitute
  • 3 turkey sausage links
  • 2 small tomatoes, sliced
  • 1/2 cup chopped red onion
  • 1/2 cup julienned bell pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Chopped fresh basil (if available)

What to do:

  1. Preheat oven to 450°.
  2. In a large bowl, combine first 4 ingredients; stir in 1/2 cup mozzarella cheese and 1/4 cup Parmesan cheese substitute.
  3. Transfer to a 12-in. pizza pan coated generously with cooking spray; spread to an 11-in. circle.
  4. Bake until golden brown about 13-16 minutes.
  5. Reduce oven setting to 400°. Sprinkle with remaining shredded tofu; top with tomatoes, onion, pepper, herbs, crumbled sausage links and remaining Parmesan cheese substitute.
  6. Bake until edges are golden brown and cheese is melted, 10-15 minutes. Sprinkle with chopped fresh basil, if desired.

1 slice: 188 calories, 10g fat (5g saturated fat), 30mg cholesterol, 514mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 14g protein.

Vegetable Dishes

Veggies are your best friends.  You can fill the vegetable side of your plate with frozen vegetables from the supermarket or use the recipes here.  Or you can do half and half.

Slow-Cook Corsican Vegetable Stew

What you'll need:

  • 3 cups low-sodium vegetable broth
  • 1 cup chopped onion
  • ¾ cup chopped carrot
  • 4 cloves minced garlic
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • ½ teaspoon crushed red pepper
  • 8 cups green spinach leaves
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  • 6 lemon wedges

 

 What to do:

  1. Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.

  2. Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.

  3. Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the spinach is tender, about 30 minutes.
  4. Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges.

Sautéed Zucchini "Parmesan"

What you'll need:
  • 3 large zucchini, cut into coins
  • 1/4 cup grated non-dairy Parmesan substitute
  • 1 Tbsp. extra-virgin olive oil
  • 2 garlic cloves, chopped
  • 1/2 tsp. dried oregano 
  • 1/4 tsp. turmeric
  • Freshly ground black pepper
  • Pinch of crushed red pepper flakes
  • Pinch of salt

 What to do:

  1. Heat oil in a skillet over medium heat.
  2. Add garlic and cook 30 seconds.
  3. Add zucchini and oregano. Cook until zucchini is tender, about 10 minutes.
  4. Season with salt, pepper, turmeric and red pepper flakes. 
  5. Top with Parmesan.

Fragrant balsamic tomatoes

What you'll need:
  • medium tomatoes
  • 7 ripe black olives
  • 1/4 red onion 
  • 1/4 cup balsamic vinegar
  • Tbsp. extra virgin olive oil
  • 2 tspagave syrup
  • 10 basil leaves
  • Pinch of salt
  • Pinch of black pepper
  • 1 Tbsp. water

What to do:

  • Preheat a skillet over medium flame.
  • Add water and sauté the onion with agave and salt until the onions start to soften (about 2 minutes). 
  • Add the balsamic vinegar and simmer until reduced by half.
  • Slice the tomatoes into wedges and place them on a serving platter. Pour the onion balsamic vinegar reduction over the top. Drizzle with the olive oil and toss lightly.
  • Add olives, salt and black pepper.
  • Garnish with basil leaves.

 

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