Diabetic Living - Fall 2006

Roasted Pepper and
Artichoke Pizza

No leftover cooked chicken? Look for frozen chopped cooked chicken in your supermarket’s freezer case. PER SERVING: 203 cal., 9 g total fat ( 9 g sat. fat), 27 mg chol., 410 mg sodium, 20 g carbo., 1 g fiber, 12 g pro. Exchanges: 0.5 vegetable, 1 starch, 1 medium-fat meat, 1 fat. Carb choices: 1. 5.

1 6- to 61⁄2-ounce package pizza crust mix

1 teaspoon dried oregano or basil, crushed

¹⁄ 2 cup canned pizza sauce

11 cup coarsely chopped or shredded cooked chicken (about 5 ounces)

11 6-ounce jar marinated artichoke hearts, drained and coarsely chopped

11 cup roasted red and/or yellow sweet pepper strips

¹¹⁄ 4 cup sliced green onion or chopped red onion

¹¹⁄ 2 cup shredded part-skim mozzarella cheese ( 2 ounces)

4 ounces semisoft goat cheese (chèvre), crumbled

1. Preheat oven to 425°F. Grease a large baking sheet; set aside. Prepare pizza crust according to the package directions, except stir oregano into the dry mix. With floured hands, pat dough into a 15×10-inch rectangle on prepared baking sheet, building up edges slightly (crust will be thin). Bake for 7 minutes.

2. Spread pizza sauce evenly onto crust. Top with chicken, artichoke, pepper, and green onion. Top with mozzarella and goat cheeses.

3. Bake for 13 to 15 minutes more or until edges of crust are golden. Serve warm. Makes 8 servings.

Mexican-Style
Shrimp Pizza

Flour tortillas stand in as a low-fat crust. Pictured on page 84.

PER SERVING: 265 cal., 11 g total fat ( 5 g fat), 127 mg chol., 407 mg sodium, 22 g carbo., 3 g fiber, 20 g pro. Exchanges: 0.5 vegetable, 1. 5 starch, 1. 5 very lean meat, 0.5 high-fat meat, 1 fat. Carb choices: 1. 5.

2 8-inch flour tortillas

1 teaspoon olive oil

Nonstick cooking spray

1 cup thin bite-size strips red
and/or yellow sweet pepper
¹⁄ 3 cup thinly sliced green onion
¹⁄ 2 of a medium fresh jalapeño
pepper, seeded and thinly
sliced (optional) (see tip,
page 98)

11 tablespoon water

2 to 3 tablespoons purchased green salsa

4 ounces peeled and deveined cooked medium shrimp

¹¹⁄ 3 cup shredded Monterey Jack cheese

11 tablespoon snipped fresh cilantro

1. Preheat oven to 400°F. Brush both sides of each tortilla with oil; place on an ungreased baking sheet. Bake about 10 minutes or until crisp, turning once.

2. Meanwhile, coat an unheated medium nonstick skillet with spray. Preheat over medium heat. Add sweet pepper, green onion, and jalapeño pepper, if desired. Cook about 5 minutes or until crisp-tender, stirring often. Add water; cover and cook for 2 minutes more.

3. Spread each tortilla with about 1 tablespoon salsa. Top with cooked vegetable mixture and shrimp. Sprinkle with cheese. Bake about 3 minutes or until cheese is melted and shrimp is heated through. Sprinkle with cilantro. Serve warm. Makes 2 servings.

(order it your way)

If you don’t have time to make pizza, you can order healthful options. Follow the tips in “Build a Smarter Pizza,” page 87, and try the menu items below.

DOMINO’S PIZZA
Green peppers, onions, and
mushrooms on 12-inch crunchy thin
crust. 1 slice: 142 cal., 8 g fat, 15 g carbo.,
293 mg sodium. Exchanges: 1 starch,
1 medium-fat meat. Carb choices: 1.

Ham and pineapple on 12-inch crunchy thin crust. 1 slice: 150 cal., 8 g fat, 15 g carbo., 374 mg sodium. Exchanges: 1 starch, 1 medium-fat meat. Carb choices: 1.

GODFATHER’S PIZZA Veggie on 12-inch thin crust. 1 slice: 209 cal., 9 g fat, 20 g carbo., 317 mg sodium. Exchanges: 1. 5 starch, 1 high-fat meat. Carb choices: 1. 5.

PAPA JOHN’S PIZZA Garden Fresh on 14-inch thin crust. 1 slice: 230 cal., 11 g fat, 25 g carbo., 460 mg sodium. Exchanges: 1. 5 starch, 1 high-fat meat. Carb choices: 1. 5 .

Spinach Alfredo on 14-inch thin crust. 1 slice: 230 cal., 13 g fat, 21 g carbo., 380 mg sodium. Exchanges: 1. 5 starch, 1 medium-fat meat, 1 fat. Carb choices: 1. 5.

PIZZA HUT

Fit ’n’ Delicious chicken, onions, and green peppers, 12-inch. 1 slice: 170 cal., 5 g fat, 23 g carbo., 460 mg sodium. Exchanges: 1. 5 starch, 1 lean meat. Carb choices: 1. 5.

Fit ’n’ Delicious tomatoes, onions, and green peppers. 12-inch. 1 slice: 150 cal., 4 g fat, 24 g carbo., 360 mg sodium. Exchanges: 1. 5 starch, 0.5 fat. Carb choices: 1. 5.