Simple Skillet Pizza!

Pizza! Yes, you read correctly, pizza. Contrary to popular belief, pizza can be a healthy meal option for you and your family. When considering all the ingredients that go into making a pizza, many times, all the food groups on MyPyramid (USDA’s food guidance system) are covered. Let's review:

Grain Group – crust
Vegetable Group – tomato sauce, plus onion, peppers, spinach, etc.
Fruit Group – pineapple is sometimes a favorite on pizza
Milk Group – cheese
Meat/Beans Group – pepperoni, chicken, Canadian bacon, hamburger, etc.

When building your pizza at home, it is important if you are going for healthy, you try to limit calories and sodium (salt) by choosing low-fat and low-sodium products. Looking for low-fat cheese and lean meat are key. Turkey pepperoni, Canadian bacon, chicken and even beans can be lean sources of protein perfect for pizza topping. Another great option to bulk up the nutrition content of your pizzas at home is choosing a 100% whole wheat crust. In this recipe, I used a 100% whole wheat tortilla, which is very easy, in-expensive and nutritious. Believe it or not, pizza crust can also be pretty easy to make at home using whole wheat flour or it is even possible to buy whole wheat crusts already prepared and ready to top at local grocery retailers. If you plan to buy an already prepared crust to save time, look at the ingredient list to be sure it is a whole grain. If it is a whole grain, the first ingredient listed should read “whole”. Sometimes whole grain products come with a heavier price tag, so just be sure you are getting what you are paying for! Last, but certainly not least, I think it is important to remember to make your pizzas colorful. The more fruit and vegetables you use to top your pizza, the more colorful your pizza becomes (which is appealing to the eye) and the easier it is to increase your daily fruit and vegetable consumption.

The “Simple Skillet Pizzas” recipe is a quick, in-expensive and healthy way to make pizza a regular meal in your home! If you have children in your home that are interested in helping in the kitchen, this is a wonderful recipe for families to prepare together.

I hope you enjoy your Dinner Tonight!

Layered Ham and Pea Salad

This is a perfect, Asian inspired spring salad that you can literally layer in just a few minutes. If served with whole wheat crackers, this salad can be eaten as a main dish since it includes foods from each food group or eaten as a side dish to help you make half your plate vegetables and fruits, both of which are great ways for you to be a healthy role model for your children.

Hearty Southwest Chicken Soup

The recipe this week is sure to be a family favorite – especially if your family likes soup with a little southwest flavor and pizzazz! The cilantro is my favorite ingredient because of the zest it gives the soup.

This soup is hearty due to the generous amount of chicken as well as the beans in the soup. The addition of the white and black beans adds even more protein to keep you feeling full longer. You’ll notice on the video that I mashed one cup of the white beans and left one cup whole. The purpose of mashing half the beans is to help thicken the soup. Other steps taken to ensure this dish is the healthiest soup possible for your family is using the low-fat, reduced sodium chicken broth and the low-fat cheese. Chicken breasts are a low-fat meat choice full of protein and iron. Did you know chicken is one of America’s most popular foods and tops beef and pork in consumption per capita according to the National Chicken Council?

Preparation wise, this recipe is easy. I usually try to cook a bag of frozen chicken breasts all at once. Then, I freeze in smaller portions so I can pull some cooked chicken from the freezer as I need it. After sautéing the onion and garlic and adding the other ingredients, this soup is good to go! This soup could go in a crock pot to simmer all day or be made right on top of the stove. Another added bonus – this soup will be better the next day after the flavors have had time to blend! I’d like to hear from you –let me know how you like this soup recipe.

Happy cooking!

Donna

Turkey Sausage and Black Bean Soup

When I need something really quick for dinner, I usually rely on smoked turkey sausage. Since it's fully cooked, all it needs is to be heated. Smoked turkey sausage provides a good source of protein and is low in fat - each serving has less than 10 grams of fat. I try to keep a couple of packages in the freezer for those hectic nights. It thaws quickly in the microwave and combines well with other foods for a fast meal. During the spring and summer, grilled smoked turkey sausage is a family favorite.

My family also enjoys Turkey Sausage and Black Bean soup on cool evenings. To keep the sodium content as low as possible, be sure to use reduced sodium chicken broth and no salt added black beans. The combination of smoked turkey sausage, green pepper, black beans and salsa guarantees a really good flavor. Frozen chopped green or red peppers can be used instead of fresh. No thawing is needed; just pour frozen from the bag and it will thaw and cook very quickly.


While the soup is heating, prepare cheese quesadillas. Just coat a large nonstick skillet with cooking spray and place over medium high heat. Place a fat free flour tortilla in skillet and top with 1/2 cup shredded reduced fat chedder cheese and 2 tablespoons of chopped green onions. Cook 2 minutes on each side or until lightly browned. Remove from heat and keep warm. Repeat to make a second quesadilla. Cut each into 6 wedges. Serve 3 wedges with each serving of soup.

This soup is so popular with my family that I usually double it so maybe I will have enough for lunch the next day.

For less than $2 per serving, your family will think that you spent a lot of time and effort on this quick and easy meal. Just don't tell them any different!

I hope that your family enjoys this meal as much as mine. Happy cooking! Carrie