Healthy 12-Inch Thin Crust Pizza Extravaganza

4 slices, 500 calories, 8 grams of fat, and 24 carbohydrates!  What more could you ask for in a quick and easy pizza to make at home.

I like to use Joseph's Lavash Flax Bread from the bakery section at Wal-mart.  I tried other stores, but haven't found a thin bread or anything similar where a 12-inch sheet of Flatbread is only 8 carbs.

I hope you like this recipe - it's one I will truly enjoy making for Ryan and myself.
 

Healthy 12-Inch Thin Crust Pizza Extravaganza

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1 Pizza slice each

Preheat Oven: 380 degrees

Ingredients:

- 1/2 Cup Onions, chopped

- 1 Cup Bell Peppers, chopped

- 1-1/2 Cup Tomatoes, chopped

- 1-1/2 Cup Great Value Fat Free Turkey Slices, cut into squares

- 1-12 inch Joseph's Flax Oat Bran & Wheat Lavash Bread

- 1/2  Cup Hunt's Garlic & Herb Pasta Sauce

- 1 Cup Kraft Fat Free Cheddar Cheese, shredded

- 1/2 Cup Kraft or Great Value Low-Moisture/Part Skim Mozzarella Cheese, shredded

Kitchenware:

- Wooden Spoon

- Knife for chopping, slicing

- Baker's Pan or Baking Sheeting

- Small Bowl

Preparation:

- Begin by prepping all your vegetables - slicing and chopping the ingredients listed and set aside.

- Pour spaghetti sauce on the Flax bread and spread in a circular motion over entire surface.

- You will be using a partial recipe of the cheeses.  

- In a small bowl, combine 1/2 cup cheddar and 1/4 mozzarella cheeses, mix and sprinkle over spaghetti sauce.  You will do the same after you've added all the toppings to the pizza.

- Add your meat preference - in this case I'm using a fat free deli meat, your vegetables and the remaining 1/2 cup cheddar and 1/4 mozzarella cheeses.

- Bake in the oven for 20-25 minutes, watching over it periodically.  - Allow pizza to cool for a minute or two, cut in half, and both halves in fourths.

Uses:  
- Parties, Dinner, Just Because

Tips:  
- The nutritional facts were calculated using the ingredients listed.  You can use mushrooms anchovies or jalapenos without altering too much of the nutrients.  But items like sausage, ham, bacon or pepperoni will alter them significantly.

- I recommend using a flat baking sheet or pizza stone instead of deep dish pan - It will make it easier to remove and cut. 

Nutritional Facts:

Serving Size = 1/8th of Whole Pizza

Calories	99	Sodium	554 mg
Total Fat	2 g	Potassium	320 mg
Saturated	1 g	Total Carbs	8 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	3 g
Trans	0 g	Protein	13 g
Cholesterol	18 mg

Yummy Low-Fat Deviled Eggs

A healthy delicious deviled egg, who knew?

I'm so excited to share this recipe, because it took me months and months to perfect. In just the last month alone I used over 150 eggs.

With only 1.5 grams of fat, 2.5 mg of cholesterol, and only 1.5 grams of carbohydrates, I'd have to say it is one of my greatest achievements yet.  And it tastes like the real thing!!!  I tried every online recipe I could find, and they were not good - None. Zilch. Nada. Believe me, I tried countless of recipes. You'll love this one :-)

Yummy Low-Fat Deviled Eggs

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 12 Servings, 1 Deviled Egg Each

Ingredients:

- 6 Eggs

- 1 -1/2 oz. Fat Free Cream Cheese

- 1/3 C Miracle Whip Light

- 1 tsp Mustard

- 1/8 tsp Onion Powder

- 1/8 tsp Pepper

- 2 Ritz Reduced Fat Crackers, pulverized

- 2 drops Yellow Food Coloring

Garnish Ingredients Optional:

- Paprika

- Chives

- Bac-O's

- Green Onion

- Pimientos

Kitchenware:

- Zip-loc Bag

- Meat Tenderizer

- Small Bowl

- Cake Spatula or spreader

- Wire Whisk

Preparation:

- Boil eggs in a small pot, cool & peel.  [while eggs are boiling, take your two Ritz crackers and place them in a ziploc bag to pulverize them] see image.   Hammer the hell out of the crackers until it turns to a powder. Make sure to use the flat side of the tenderizer, not the teeth side.

- Cut the eggs in half and remove the yolk (Feed as a treat to your cat or dog).

- To make egg filling, add cream cheese to a small bowl and using the back of your spatula, or spoon, cream the cheese by pressing down inside the bowl, you don't want any clumps.  And do not attempt to heat the cheese. 

- Add remaining ingredients to the bowl and using a wire whisk, whip until a creamy texture appears.

- Fill your egg whites, and garnish by sprinkling with Paprika. [I also like to garnish with chives and "Bac-o's"]

Uses:

Party Trays, Appetizers, Social Gatherings or Just Because :-)

Nutritional Facts:

Serving Size = 1 Deviled Egg

Calories	32	Sodium	101 mg
Total Fat	1.5 g	Potassium	33 mg
Saturated	0 g	Total Carbs	1.6 g
Polyunsaturated	1 g	Dietary Fiber	0 g
Monounsaturated	1 g	Sugars	1 g
Trans	0 g	Protein	2 g
Cholesterol	2.5 mg

Personal Low-Fat King Ranch Chicken

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

The only cooking part in this recipe is the stir-frying of the vegetables and spices.  Everything else is dish preparation; Provided you already have the chicken, cheese-sauce and tortilla chips handy.  If not, you will need to prepare these as well.  Links to my recipes have been provided.

Personal Low-Fat King Ranch Chicken

Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 1 Prepared Dish Each

Ingredients:

Cooking part
- Non-stick Cooking Spray, Butter Flavored
- 1 cup Bell Pepper, diced

- 1/2 cup Onion, diced

- 1 medium Tomato, diced

- 2 tsp Fresh Cilantro, chopped or 1 Knorr's Cilantro Cube

- 1 tsp garlic powder

- 1/4 tsp salt

- 1 can Rotel, Original or Great Value brand, slightly drained

Dish Preparation Part

- 2 cups Sweet Whole Kernel Corn, drained, divided by 4 (1/4th can each)
- 64 Oven-Baked Corn Tortilla Chips©, divided by 4 (16 chips each)

- 2 Cups of Multi-Use Low-Fat Cheese Sauce©, divided by 4 ( 1/2 cup each)
- 1 lb. Seasoned Grilled Chicken©, cubed, divided by 4 (4 oz. each)

Kitchenware:

- Wooden Spoon

- Medium Frying Pan

- Rubber Spatula

Preparation:

Cooking part
- One thing you will notice in all my recipes is that I use no oil whatsoever. None. I always use cooking spray. Today you can pick from several varieties in your local grocery store.  Also, you will want to use the spray generously, otherwise you will have a hot sticky mess.  But I never do.  I'm always spraying.

- With temperature on medium-heat, spray the frying pan generously with cooking spray and allow to get hot before adding your onions and bell peppers.  Spray some more cooking spray and stir-fry for 5 minutes, spray some more cooking spray, add your tomato, garlic, salt and let fry for another 3 minutes before adding your can of Rotel.  Cover, reduce to low and let simmer for 5 minutes.  Really, all your doing is spraying stir-frying and spraying. lol.

- Once done divide into 4 equal servings. [see picture above]

Dish Preparation Part
- Preparing a dish is pretty simple.  Rinse and dry your frying pan, and spray cooking spray generously. Place on medium-heat and stir-fry 1/2 cup of  corn for a minute, throw in 1/4th of the vegetable mixture, 4 oz. of chicken, and stir-fry for an additional 3 minutes.  Add 16 corn chips and 6 oz. of cheese sauce to the pan, and mix all ingredients well.  Pour onto serving dish or plate.

I prepare each dish individually in order to achieve the nutritional goals below.

Video:

Uses:

- Dinner parties, romantic dinners, or just because :-)

Nutritional Facts:

Serving Size = 1 Prepared Dish 

Calories	377	Sodium	2067 mg
Total Fat	6 g	Potassium	560 mg
Saturated	2 g	Total Carbs	45 g
Polyunsaturated	1 g	Dietary Fiber	7 g
Monounsaturated	1 g	Sugars	16 g
Trans	0 g	Protein	34 g
Cholesterol	71 mg

Cheesy Chicken & Rice Stuffed Bell Peppers

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

Cheesy Chicken & Rice Stuffed Bell Peppers

Cocina De Don Pedro © 2013 
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 1 Stuffed Pepper Each

Preheat Oven to 350 degrees

Ingredients:

- 2 cups of Easy White Rice©, cooked & cooled*

- 4 multi-colored Bell Peppers or Green Bell Peppers

- 8 oz. Seasoned Grilled Chicken©, cubed

- 1 can of Whole Kernel Corn

- 1/4 c Kraft Fat Free Shredded Cheddar Cheese

- 1/2 c Campbell's Healthy Request Cheddar Cheese Soup

- 2-1/2 tbsp Chopped Onions

- 4 slices of Velveeta Single Cheese Slices

- 1/2 c Water

- Dashes of Paprika

- 1 stalk of Green Onion, chopped or 2 tsp of Chives

Kitchenware:

- Medium Bowl

- Wooden Spoon

- Rubber Spatula

- Knife

- Steamer or Medium Pot

- 1-1/2 quart pan or whichever you prefer

Preparation:

Cut the top off your bell peppers, leaving at least 3/4 of the pepper intact. 

The following preparation will consist of one pepper filling in order to acheive the proper nutritional goals indicated below.

In a medium bowl combine the following:

2 oz. cubed Chicken

1/3 c of Corn
1/2 c of Rice

1 tbsp Fat Free Shredded Cheddar Cheese

2 tbsp Cheddar Cheese Soup

2 tsp chopped onions

Mix ingredients well, and stuff pepper with this mixture and set in pan.  Do the same for the remaining three peppers.

Place the peppers in oven and bake for 35 minutes.

Once you remove peppers from oven, lay a slice of cheese on each pepper, a dash of paprika, and top with green onions or chives.

Place back in oven for 2 more minutes to melt the cheese.

Uses:

For dinner parties or romantic dinners at home

Nutritional Facts:

Serving Size: 1 Stuffed Pepper

Calories	316.3	Sodium	1118 mg
Total Fat	5.6 g	Potassium	517 mg
Saturated	1.9 g	Total Carbs	44.2 g
Polyunsaturated	0.2 g	Dietary Fiber	5 g
Monounsaturated	0.6 g	Sugars	10 g
Trans	0 g	Protein	22 g
Cholesterol	45 mg

*important - make sure rice is cool

Turkey Sausage

I've always wanted to make sausage, but without the piggy!  You can buy low-fat sausage, but you're still talking about 8 to 9 grams of fat per serving and that's for Turkey or Chicken Sausage.  

So, I took it upon myself to make some Italian Turkey Sausage that hardly has a gram of fat, and it's absolutely delicious!  All you need is some Ground Turkey, a few spices and TA-DA!  You have the perfect sausage!  Oh, but the possibilities are endless!

Turkey Sausage 
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 10 servings, 2oz. Each

Ingredients:
20 oz. Pkg. Ground Turkey (Honeysuckle 99% Fat Free)
1 tbsp Parsley Flakes
1 tsp Thyme
1 tsp Oregano
1 tsp Basil
1 tsp Salt
1 tsp Pepper
1 tsp Onion Powder
1 tsp Garlic Powder
1/2 tsp Lawry's Seasoned Salt 

Kitchenware:
- Medium Bowl
- Breville Mixer or KitchenAid Mixer (optional)

Preparation:
Place all ingredients in a bowl or mixer and knead really well.  You want the turkey to absorb all those spices.  If using your hand, this should take you about 3 minutes.  If using the mixer about 1 -1/2 minutes.  The turkey should come out sticky and gooey like sausage. 

Uses:
Breakfast Sausage, Burgers, Meatballs, Lasagna, and much, much more!!! 

Storage:
I like to make my sausage a day or two before I use it, because the turkey has absorbed the spices and the flavor is much more robust.  I store them in the freezer sometimes in a Gladware plastic container like this one.

 

Nutrition Facts:
2 oz. Serving

Calories	68	Sodium	417 mg
Total Fat	1 g	Potassium	15 mg
Saturated	0 g	Total Carbs	1 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	14 g
Cholesterol	35 mg

Easy White Rice

Easy White Rice

Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 3 Servings, 1 Cup Each

Ingredients:
1 c Long-grain Enriched White Rice
1 tsp salt
2 c Water

Kitchenware:

- Medium Pot
- Rice Cooker
- Strainer

Preparation:

Combine all ingredients in a pot and bring to a boil.  Reduce heat and let simmer for 15 minutes.  If you have a rice cooker, follow those instructions when cooking your rice.  I have a very simple rice cooker that I spray with non-stick cooking spray, add all my ingredients and let the cooker do it's job.

I like to rinse the rice after its done to remove the starch that builds up during the cooking process.  I usually rinse it until it isn't sticky or the water runs almost clear. Using a strainer, drain the water and place in a bowl.

Uses:

Fried Rice, Rice Pilaf, Rice Pudding, and much more

Seasoned Grilled Chicken

Several of the recipes I make consist of my seasoned grilled chicken, so when you read a recipe that calls for it - this is what I'm talking about.

It's really easy to make and you can make it however you like.  You obviously don't have to do it like I do, but I can't guarantee your food will taste as delicious :-). 






Seasoned Grilled Chicken  
Cocina De Don Pedro © 2013 
Pedro R. Flores, Jr.. All Rights Reserved.  

Makes Multiple servings, 4oz. Each

Preheat Oven: 350 Degrees

Ingredients:

5 lb. "Family Size" bag of frozen Chicken Breasts, Boneless, Skinless (Great Value), thawed
Lawry's Seasoning Salt or Lemon Pepper
Garlic Powder
Onion Powder
Chili Powder
Parsley Flakes
Non-stick Cooking Spray (Butter Flavored)

Kitchenware:
- 2 Sheet Pans
- Aluminum Foil
- Meat Tenderizer
- Clear Plastic Bag or Large Zip-loc bag.
- Turkey Baster 

If you've never seen a meat tenderizer, here's a pic for you.  There's a meat tenderizer in the spices section of the grocery store, that is not what I'm talking about. LOL.

I have cooked chicken many different ways, and I found that the best way for the chicken to absorb the spices - is by pounding them into the bird!  Yep, that's right, pound those spices in!

You don't literally pound them in, but by tenderizing the breasts the spices will fall into each nook and crevice, and the chicken will taste delicious.

Preparation:
Place a chicken breast into a clear plastic bag or Zip-loc - do not close it completely, because you want the air to escape. Proceed by pounding the chicken with your tenderizer until it's about 1/4 to 1/2-inch thick.  And do this for all the chicken.  Lay your chicken on a counter-top or table depending on where you'll be seasoning.

 Line your pans with foil, and spray generously with non-stick cooking spray.

You will season your pans the same way you will season your chicken.

Sprinkle with Seasoning Salt or Lemon Pepper (not both), garlic powder, onion powder, chili powder and parsley flakes. I didn't give measurements for these, because the amount varies - so the best way to tell you is - to sprinkle the entire pan lightly.  You DO NOT want a thick layer of spices.  You will sprinkle the entire pan with one ingredient and then the next, and so forth and so forth.  

Place the chicken in your pans, trying not to leave spaces - use as much of the pan that you can.  This time you will season the top-sides of the chicken, but in reverse and spraying them with a generous amount of non-stick cooking spray as your final step. 

Place chicken in the oven and let cook for 25 - 30 minutes.  You will want broth in the pan when you take them out of the oven, if you don't - you've overcooked them.  Make sure to monitor the chicken as you cook.

Using your turkey baster, draw some of the broth into it, and drizzle over the chicken.  There should be plenty of broth for all the chicken.  This returns a lot of the juices that were lost during the cooking process, which helps retain the moisture and delicious flavor. 

Uses:
Fajita Tacos, Chicken Wraps, Pizzas, Enchiladas, Entrees, Salads, and much more!

Nutrition Facts:
4 oz. Serving

Calories	127	Sodium	642 mg
Total Fat	3 g	Potassium	250 mg
Saturated	1 g	Total Carbs	1 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	1 g	Sugars	0 g
Trans	0 g	Protein	23 g
Cholesterol	65 mg

 

Multi-Use Low-Fat Cheese Sauce

Multi-Use Low-Fat & Creamy Cheese Sauce

Cocina De Don Pedro © 2013 Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 1/4 C Each

Ingredients:

- 1 cup Fat Free Milk, divided (I prefer to use non-fat instant dry milk)

- 4 tsp Flour

- 1/4 tsp Lawry's Seasoned Salt or Table Salt

- 1/4 tsp Black Pepper

- 1/4 tsp Onion Powder

- 1/4 tsp Garlic Powder

- 1/4 tsp Parsley Flakes

- 5 drops Yellow food coloring

- 4 slices Veiveeta Original Cheese Slices

Kitchenware:

- Small Sauce Pan

- Wire Whisk

- Measuring Cup

- Measuring Spoons

- Rubber Spatula

Preparation:

- In a small saucepan combine flour and 1/4 c milk.  Mix thoroughly using a wire whisk and add remaining milk. 

- Place milk over medium-high heat and bring to a boil, stirring frequently.  Mixture should be slightly thickened.

- Reduce to low, stir in spices and allow to simmer for 2 minutes.

- Add cheese slices to mixture and remove from heat.  Using the wire whisk, slowly stir the sauce until the cheese is melted and blended in

Tips:

- I use the Non-Fat Instant Dry Milk because it tastes like regular milk.  And there's no fat!  The nutritional facts were calculated using this recipe, so make sure to look at your milk labels before substituting any of the ingredients.

Uses:

- Nacho Cheese, Enchilada Cheese, King Ranch Cheese, or any recipe that calls for a creamy cheese.  Throw in a can of Rotel or chopped onions and/or Jalapenos - hell throw a party. It's low-fat!!!

Nutrition Facts:

Serving Size = 1/4 Cup

Calories	64	Sodium	468 mg
Total Fat	2 g	Potassium	102 mg
Saturated	1 g	Total Carbs	8 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	5 g
Trans	0 g	Protein	5 g
Cholesterol	6 mg