Easy Parmesan Baked Tilapia

Easy Parmesan Baked Tilapia

4 tilapia filets (fresh or frozen)

3 tablespoons butter, at room temperature

1/4 cup grated/shredded parmesan cheese

1 garlic clove, minced

1/4 teaspoon thyme

salt and pepper to taste

lemon slices for serving

Preheat oven to 400 degrees.

Pat tilapia dry (if frozen, it should be thawed first) with a paper towel and season with salt and pepper. Lay on a baking sheet sprayed with non-stick spray and bake for 10-12 minutes. While fish is baking, mix butter with garlic, thyme and parmesan cheese.

Remove fish from oven and gently flip. Spread about 1/2 tablespoons of butter mixture on the fish, and heat the broiler in your oven. Set fish under the broiler for about 2-3 minutes, or until cheese gets golden and bubbly.

Serve with lemon.

Raw Brownie Chews

Raw Brownie Chews

Ingredients:

-1/2 Cups Raw Almonds

-1/2 CupsPitted Dates

-1 Tablespoon Raw Cocoa

-2 Tablespoons Raw Honey

Method:

Place almonds in a small food process or and process for about 30 seconds or until your almonds are finely chopped. Then, add the rest of the ingredients and pulse for an additional minute. Form dough in to balls and eat! If it is having trouble sticking, add a little bit more honey.

Healthy Snack Tip: Almonds

Other Healthy Snack Ideas

Even though almonds are high in fat, they are a way for you to reduce the risk of getting heart disease. They effectively lower your LDL Cholesterol, often referred to as the “bad” cholesterol. Almonds have been credited with helping you feel full when they’re added to a meal, helping to gain muscle when combined with weight lifting, and helping to stave off hunger as a snack between meals. Consider using almond butter that contains only almonds if you aren't a fan of chomping up whole nuts.

Strawberry and Banana Chocolate Chip Oat Muffins

Strawberry and Banana Chocolate Chip Oat Muffins

Ingredients

• 1 1/4 cup whole wheat pastry flour
• 1 cup rolled oats
• 3/4 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 heaping cup mashed bananas (about 2 to 3 large very ripe bananas)
• 1 tablespoon olive oil
• 1 tablespoon honey or agave nectar
• 1 teaspoon vanilla
• 1 egg
• 1 egg white
• 1/3 cup nonfat plain Greek yogurt
• 1/2 cup unsweetened vanilla almond milk
• 1/3 cup mini chocolate chips
• 2/3 cup diced strawberries
• 12 thin slices of strawberries (about 3-4 strawberries) for topping, if desired

Instructions

1. Preheat oven to 350 degrees F. Spray 12-cup muffin pan with cooking spray or line the insides of the muffin tins with paper liners and spray with cooking spray so the muffins do not stick to the liners.
2. In a large bowl, whisk together flour, oats, baking soda, baking powder, and salt. Reserve 2 tablespoons of the oat-flour mixture and toss with your diced strawberries. Set aside for later.
3. In a large mixing bowl, combine mashed banana, olive oil, honey and vanilla. Add in egg and the egg white and beat until combined. Next add in Greek yogurt and almond milk and and beat on low until smooth in consistency, about 1 minute. Add the banana mixture to the flour mixture and combine until moist — It’s important to not over mix! Next gently fold in the diced strawberries and chocolate chips into the batter with a wooden spoon to evenly distribute.
4. Spoon the batter evenly into muffin cups. Place a thin strawberry slice on each muffin if desired.
5. Bake for 18-23 minutes or until a tester inserted into middle of the muffin comes out clean. The length of time will vary based on your oven. Once a tester inserted into the muffin comes out clean, cool for 10 minutes in muffin tins on wire rack, then remove from pan gently and cool completely on wire rack. Muffins are perfect served a bit warm and spread with nut butter.
6. The muffins can be frozen. Once completely cool, simply individually wrap in plastic wrap and place in freezer. To reheat simply heat in microwave. Muffins should be stored in refrigerator or frozen after two days.

Shrimp and Avocado Summer Rolls

Shrimp and Avocado Summer Rolls

Ingredients

• 9 large shrimp, boiled, peeled and halved lengthwise
• red leaf lettuce, Bibb or Boston, rinsed, dried and torn to fit
• 2 medium carrots, julienned
• 1 medium seedless cucumber, julienned
• 1 cup red cabbage, shredded
• 1 avocado, sliced
• About 1 ounce cellophane noodles, optional (I divided my 3.75 ounce package into fourths and used one)
• 1 tablespoon seasoned rice vinegar (only needed if using cellophane noodles)
• fresh basil
• fresh cilantro
• spring roll wrappers, round

Instructions

1. Cover cellophane noodles with boiling water and let stand for 10 minutes.
2. Drain and toss with rice wine vinegar.
3. In a round pie plate that's bigger than the wrappers, add enough hot water to come half way up the side.
4. Working with one at a time, submerge the spring roll wrapper in the water for 10-30 seconds until soft and pliable but not torn.
5. Lay the wrapper on a large piece of parchment.
6. Place 3 shrimp halves, cut side up in the middle of the bottom half of the wrapper.
7. Arrange other ingredients with the shrimp leaving at least an inch on the sides (the fresh ingredients should be no longer than 3 inches).
8. Bring the bottom of the wrapper up and over the pile and begin to roll gently, making sure you get it tight but don't tear the delicate wrapper.
9. Tuck the ends in as you go.
10. Set aside until all rolls have been assembled.
11. Cut in half and serve with dipping sauces.

Veggie White Pizzas

Veggie White Pizzas

Ingredients

“Crusts”

• 1 Eggplant – sliced into ½ inch rounds
• 2 portabella Mushroom Caps – remove stems and ribs
• Oil Spray

Ricotta Mixture

• ¾ cup Ricotta (I like organic)
• 1 tablespoon Parmesan cheese (I like organic)
• Zest of ½ Lemon
• 1 teaspoon Olive Oil
• ⅛ teaspoon Garlic Powder

Topping

• ½ cup Mozzarella (I like organic)
• Broccoli Rabe:
• 1 bunch (about 1 lb) Broccoli Rabe – chopped roughly
• juice of 1 Lemon
• Salt and Pepper, to taste

Instructions

1. Preheat the oven to 400 degrees
2. Spray the eggplant and mushrooms lightly with oil
3. Bake at 400 until tender, about 5 minutes
4. Meanwhile, mix the ricotta mixture ingredients together, set aside
5. Bring a pot of water to boil and add the broccoli rabe
6. Cook the broccoli rabe for 2 minutes, and drain well
7. Add the lemon juice and season with salt and pepper, set aside
8. When the eggplants and mushrooms are tender, top with ricotta mixture and mozzarella
9. Switch the oven to broil and broil until the cheese is melted
10. Serve with broccoli rabe and enjoy!

Vanilla Berry Smoothie

Vanilla Berry Smoothie

1 banana, frozen
1/2 cup raspberries, frozen/organic
1/2 cup almond milk, vanilla
2 Tbsp walnuts, raw
1/4 cup ice
pinch of cayenne (optional) - add during blend + as garnish on top

Place in blender and blend till smooth. 

Chocolate Nutella Fudge

Chocolate Nutella Fudge

(gluten-free and no-bake) 

1/4 cup coconut butter, melted 

1/4 cup choc-hazelnut spread or Healthy Nutella 

1-2 tsp cocoa powder or cacao powder 

65 g very-ripe banana (about 1/4 a large banana) 

1/8 tsp salt sweetener if desired 

Combine all ingredients in a food processor or blender. After blending, taste to see if you’d like to add any sweetener. Scoop into a container or even a little pie pan, and put in the fridge or freezer so it will firm up.  If desired, top with chocolate chips and extra Healthier Nutella. This is freezer fudge, so it needs to be kept cold. It makes a small serving, but feel free to double or triple the recipe!

Around the World Black Bean Burger

Around the World Black Bean Burger

1 can black beans 

1/2 can garbanzo beans 

1/2 can corn  

1/2 small onion, diced 

1 tablespoon sesame seeds 

1 teaspoon garlic powder 

1/2 teaspoon black pepper 

1/2 teaspoon garam masala 

1/2 cup chopped pecans 

2 to 3 tablespoons cornmeal

1. Using a food processor, blend together the black beans and garbanzo beans. Then transfer to a large bowl.
2. Pour in all other ingredients and mix until well incorporated.
3. Shape into patties. Then, over medium-high heat, cook with a little olive oil until browned on both sides.
4. Serve with lettuce, mustard, melted pepper-jack cheese, and a whole wheat bun. 

PBB&J Panini

PBB&J Panini

4 slices of wheat bread

2 tsp peanut butter

2 tsp raspberry jam

1 banana


Preheat a Panini press.

On one slices of bread, spread 1 teaspoon of peanut butter. On another slice of bread, spread 1 teaspoon of jam. Repeat with the remaining bread and condiments.

Slice the banana into ¼” rounds. Evenly distribute between the two slices of bread with peanut butter. Top with the remaining bread, jam-side down. Place on the Panini press and gently lower the top. Grill for 3-5 min or until the bread turns golden brown.

Chili with Chipotle

Chili with Chipotle

1 tablespoon olive oil
1 teaspoon garlic, minced
1 onion, diced, plus 1/4 cup for garnish
1/2 red bell pepper, diced
1/2 green pepper, diced
2 carrots, diced
2 teaspoons cumin
1/4 teaspoon thyme
1 teaspoon oregano
1/4 teaspoon 21 seasoning salute
1 bay leaf
1.2 lbs lean ground beef/turkey
2 1/2 cups water
4 cups diced tomatoes
1 chipotle pepper (in adobo sauce), minced
2 1/2 teaspoons adobo sauce
1 can organic kidney beans, rinsed
1 can organic black beans, rinsed
1 can organic pinto beans, rinsed
salt and pepper to taste
sour cream, garnish
cheddar cheese, grated, for garnish

Heat olive oil and garlic in a  dutch oven (or heavy saucepan) over medium-high heat, until fragrant.  Add the onions, red/green bell pepper and carrots, stirring until soft, about 10 minutes.  Stir in cumin, thyme and oregano stirring for 1 minute.  Add bay leaf, 21 seasoning salute and beef.  Cook beef until no longer pink.  Pour water, diced tomatoes, adobo sauce and chipotle pepper.  Cook partially covered for 30 minutes.

Add black, pinto and kidney beans to chili, cook for an additional 20-25 minutes.  Add salt and pepper to taste. 

Serve immediately, garnishing with cheddar cheese, diced onions and sour cream.

Chinese Chop Salad

Chinese Chop Salad

Ingredients:

1 romaine heart, chopped
2 cups shredded cabbage
1 cup shredded carrot
1 red bell pepper, chopped
3 green onions, sliced
1/2 bunch cilantro, chopped
1 1/2 cups bean sprouts
8 oz. drained mandarin oranges
1/2 cup toasted almonds
1 package Ramen, broken apart

for the dressing-
2 cloves garlic, finely minced
1 tablespoon ginger, finely minced
3 tablespoons soy sauce
1/4 cup brown sugar
2 tablespoons sesame oil
2 tablespoons white wine vinegar (or plain white vinegar would work too)
1/4 cup canola oil
salt
pepper
OR 2/3 cup prepared sesame ginger dressing

Directions:
Stir all ingredients together for dressing in a small bowl. Set aside.

In a large bowl, combine all ingredients for salad and toss with dressing. Top with more almonds and Ramen if desired and serve immediately.

Southwestern Pizza

Southwestern Pizza

Nonstick cooking spray

1 12-inch 100% whole wheat pizza crust
1 cup prepared tomato salsa
1 1/4 cups shredded reduced-fat 2 percent mozzarella
1 1/3 cups canned black beans, drained and rinsed
1 small sweet red pepper, seeded and thinly sliced
2 scallions, trimmed and thinly sliced
1/4 cup cilantro leaves for garnish

1. Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese.
2. Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish with cilantro if desired. Cut into six slices and serve.

Healthy Snack Tip: Popsicles

Popsicles are great because they can me made by you, for you. You decide what they are made out of. And they are very easy to make. My favorite is pouring orange juice into a plastic cup and sticking it in the freezer. So good and healthy! But you can blend strawberries, blueberries, pineapple, or anything! Get creative. Try new flavors. Also, if you are all out of popsicle sticks just make an Italian ice. Then eat it with a spoon once it’s frozen. It’s the same thing just not on a stick. If you don’t want to make them just go to the supermarket. Healthy popsicles are almost everywhere. If you want chocolate, go for a fudgsicle. One fudgsicle only has about 60 calories. 60 calories won’t set you back. The nutritional value isn't much but if you have a chocolate craving this is one that won’t make you feel guilty.

Fruit Popsicle Recipe

Yogurt Blend

Yogurt Blend

1/2 cup low-fat plain Greek yogurt mixed with 2 teaspoons honey and 1 teaspoon unsweetened cocoa powder 

top with 1/2 cup raspberries

Orange Chicken with Asparagus

Orange Chicken with Asparagus

Heat 1 tablespoon sesame oil in a large skillet over medium heat. 

Saute 4 ounces chicken, sliced into 1/2-inch strips; 1 minced garlic clove; and 1/4 teaspoon red pepper flakes 7 minutes. 

Add 2 cups chopped asparagus and cook 3 minutes more. 

In a small bowl, whisk together 1 teaspoon reduced-sodium soy sauce, 1 teaspoon honey, 1 teaspoon sesame seeds, and juice and zest of 1 orange. 

Add to skillet and cook 1 minute. 

Serve over 1/2 cup cooked brown rice.

Apple-Walnut Pancakes with Brown Sugar Yogurt

Apple-Walnut Pancakes with Brown Sugar Yogurt

Mix 1/4 cup whole-grain pancake mix with water according to package directions. 

Stir in 1 tablespoon chopped walnuts. 

Heat a medium skillet over medium heat and coat with nonstick cooking spray. 

Pour batter into skillet to make two 5-inch pancakes; cook 2 minutes a side. 

Meanwhile, combine 1/2 cup low-fat plain Greek yogurt with 2 teaspoons brown sugar. 

Top pancakes with yogurt mixture and 1/2 cup chopped apple.

Avocado Egg Salad Sandwich

Avocado Egg Salad Sandwich

1 ripe avocado, mashed. 
1 egg boiled and chopped into tiny bits. 
1 tsp lemon juice. 
1⁄2 tsp salt. 
1/4 tsp black pepper. 
4 slices of wholemeal bread. 
a handful of baby spinach

In a bowl, mix together the mashed avocado and egg.
Do not over mix, you want it chunky, not pureed. 
Add the lemon juice, salt and pepper till well combined.
To assemble, butter and toast your bread slices, sandwich the avocado egg salad with baby spinach and cut.

Raspberry Coconut Smoothie

Raspberry Coconut Smoothie

Ingredients:
1 (15 ounce) can light coconut milk
1/2 cup frozen raspberries (no sugar added) or 3/4 cup fresh raspberries.
2 tablespoons water (optional)
1/4-1/2 teaspoon cinnamon
2 tablespoons honey or maple syrup

Directions:
Place all ingredients in a blender and blend until smooth.

(Makes 2 servings)

Lunch Wrap

Lunch Wrap

1 flat out flatbread, light
1 tablespoon light cream cheese
1 leaf lettuce, torn
1/2 cup alfalfa sprouts blend
1/4 cup shredded carrots
2 slices tomatoes
2 slices ham-off-the-bone lunch meat
2 slices bbq flavored chicken breast lunch meat
freshly ground black pepper, to taste

On a flatbread, spread cream cheese evenly. Place lettuce, sprouts, carrots, tomatoes, the lunch meat, and black pepper and wrap tightly. Cut it in half and serve with your favorite fruit.

Chicken Piccata and Spaghetti

Chicken Piccata and Spaghetti

INGREDIENTS
1/2 pound asparagus, trimmed and cut into 2 1/2-inch pieces
1/4 pound thin green beans, cut in half on an angle
Salt and pepper
1 1/2 pounds chicken breast cutlets (halve chicken breasts horizontally and pound out to 1/8-inch thickness) or 4 pieces firm, thin, white-fleshed sustainable fish, such as tilapia filets
Flour, for dredging
A sprinkle of poultry seasoning or ground thyme (for chicken) or Old Bay Seasoning (for fish)
2 tablespoons extra virgin olive oil (EVOO)
4 tablespoons butter, divided
1/2 pound thin spaghetti or angel hair pasta
4 cloves garlic, finely chopped
1 shallot, finely chopped
4 Meyer lemons or 3 small organic lemons, divided
3 tablespoons capers
1 cup dry, crisp white wine, such as Sauvignon Blanc
1 cup chicken stock
1/2 cup flat-leaf parsley, finely chopped
1/2 cup green peas
Torn basil or tarragon, for garnish
Serves 4

PREPARATION

Pre-heat the oven to 200°F.

Blanch the asparagus tips and green beans in boiling salted water for 2-3 minutes, then cold shock and drain. Reserve.

Bring a large pot of water to boil for pasta. Place a serving platter in the oven to warm.

Season the chicken cutlets or fish fillets with salt and pepper and dredge in flour seasoned with poultry seasoning or Old Bay. Heat 2 tablespoons EVOO and 1 tablespoon butter in a large skillet over medium heat. Sauté the chicken or fish until lightly golden on each side, 8 minutes. Transfer to a warm platter.

Cook the pasta to al dente in salted water.

Add the remaining 3 tablespoons butter to the skillet and melt. Add the garlic and shallot; sauté for 2-3 minutes. Slice one lemon and add it to the skillet along with the juice of a second lemon. Add the capers and stir for a minute more; add the wine and reduce a for minute, then add the stock and parsley. Simmer to thicken a bit, then spoon half of the sauce over the chicken or fish and cover with foil. Add the peas to the remaining sauce, the juice of remaining lemon and the asparagus, beans and drained pasta. Toss to combine and season with salt and pepper, to taste.

Serve the cutlets with the vegetable and lemon pasta alongside, garnished with a few leaves of basil or tarragon.

Substitutions

Substitues are a great way to make food healthy. They can add nutrients, slash the fat amout, and you can not even tell the recipe has changed! Here are some great baking substitues by Picklee.

Banana Oatmeal Squares

Banana Oatmeal Squares

INGREDIENTS
1 1/2 cups oatmeal (instant or rolled oats both work well)
1/2 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1 large ripe banana, mashed
2 tablespoons unsalted butter, melted
1 egg, beaten
1 cup milk
Serves 6-8

PREPARATION

Pre-heat the oven to 350ºF. Grease an 8-inch x 8-inch cake pan.

Dump all of the ingredients into a large bowl and stir until well combined. Pour the mixture into a prepared cake pan and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean. Let cool for 5-10 minutes before cutting into squares. The squares can be stored, covered, in the refrigerator for up to 5 days. Makes 6-8 squares.

Mustard and Herb Baked Salmon

Mustard and Herb Baked Salmon

Olive oil spray
10 fresh tarragon leaves, chopped
3 fresh chives, chopped
3 large fresh basil leaves, chopped
1 tablespoon flat leaf parsley leaves, chopped
1 fillet (4-ounces) boneless, skinless salmon
2 teaspoons spicy brown or Dijon mustard

Preheat the oven to 400°F. Lightly mist a small nonstick baking sheet with oil spray.

In a small bowl, combine the tarragon, chives, basil, and parsley. Place the salmon on the pan. Brush or rub the mustard over the salmon. Sprinkle evenly with the herb mixture then press into the mustard. Lightly mist with oil spray.

Bake for 11 to 13 minutes, or until or until the salmon is opaque and the fish flakes with a fork. Serve hot or chilled.

Makes 2 servings
Per Serving: 215 calories, 23 g protein, less than 1 g carbohydrates, 13 g fat, 2 g saturated, 67 mg cholesterol, trace fiber, 200 mg sodium

Water

Sodas and juices have tons of calories and sugars in them. Try grabbing a water next time you need a drink instead of a soda. Water is so good for you and has zero calories and zero sugars. The Mayo Clinic recommends drinking 9 to 13 cups of water per day. A way I have found that makes it easy for me to drink enough water each day is to always have a water bottle with me. It makes drinking water easy and helps you know how much you have had.

Veggie Lasagna

Veggie Lasagna

2 large zucchini (about 1 pound), ends trimmed, thinly sliced lengthwise
3 links (about 4 ounces each) lean turkey Italian sausage
1 red bell pepper or roasted red bell pepper, diced
1 cup diced yellow onion
1 teaspoon minced garlic
1 cup low-fat marinara sauce
2 egg whites
1 (15-ounce) container fat-free ricotta cheese
2 teaspoons Italian seasoning
1/2 teaspoon ground black pepper
2/3 cup shredded low-fat mozzarella cheese
1/4 cup grated Parmesan cheese

Preheat the oven to 325°F. Lightly coat an 8" x 8" baking pan with olive oil cooking spray. Set aside.

Lightly spray a baking sheet with olive oil cooking spray. Arrange the zucchini slices in a single layer on the baking sheet. Spray them lightly with cooking spray. Broil (or grill) the zucchini for about 8 minutes, or until tender and very lightly browned. Set aside to cool.

To prepare the meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about 3 minutes, stirring occasionally with a wooden spoon to break up any clumps. Add the bell pepper, onion and garlic, and cook for about 4 minutes longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about 5 minutes, stirring frequently. The sauce will be very thick.

Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning and black pepper until well combined.

To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mixture and mozzarella. Sprinkle with Parmesan cheese. Bake for about 40 minutes, or until bubbly and lightly browned. Let stand for 5 minutes before serving.

Makes 8 servings
Per Serving: 210 calories, 18 g protein, 17 g carbohydrates, 7 g fat, 2 g saturated, 45 mg cholesterol, 3 g fiber, 340 mg sodium

Peach Milkshake

Not eating lots of sweets is defiantly the hardest part of being healthy for me. I have been looking for some good, healthy desserts and I just found a great recipe! I am so excited! It is from the Pure Mamas blog. Enjoy! 

Portion Control

Eating healthy food does you no good if you so much that your calorie intake is as much as if you had eaten a super sized fast food meal. Portion sizes are very important to a healthy lifestyle. choosemyplate.gov is a great resource for finding the correct portion sizes. As you can see from the picture, fruits and vegetables should take up half of your plate and the other half is shared by protein and grains. This is very different than a traditional american meal of a steak and potatoes that take up the entire plate. Eating correct portion sizes can be difficult at first, but after you do it for a while, it becomes habit.

Pimiento Cheese Spread

Pimiento Cheese Spread

Ingredients: 

1 1/2 cups shredded reduced-fat sharp Cheddar cheese
1/4 cup low-fat mayonnaise
1 4-ounce jar sliced pimientos, drained and chopped
2 tablespoons minced scallions
Hot sauce to taste (optional)

Combine cheese, mayonnaise, pimientos, scallions and hot sauce in a medium bowl. Use as a topping on crackers or a spread on toast. Refrigerate for up to three days.



Per 2-tablespoon serving: 49 calories; 3 g fat; 9 mg cholesterol; 2 g carbohydrates; 3 g protein; 0 g fiber; 156 mg sodium; 18 mg potassium.

No-Bake Almond Cookies

Everyone needs a treat now and then. Why have an unhealthy one? These almond no-bake cookies are a quick solution and easy to make. Plus you can eat them without feeling the guilt after!

No-Bake Almond Cookies

Ingredients:
1 cup raw or unsalted roasted almonds
1 cup (about 10) medjool dates, pitted and chopped
1/2 cup almond butter
1.5 Tablespoon cacaos nibs (optional)
2 teaspoon vanilla extract
1/4 teaspoon salt

Directions:
1. Place the almonds in a food processor or mini chopper and pulse until it resembles a coarse meal.
2. Add the dates, almond butter, vanilla, and salt.
3. Pulse for a couple minutes until it forms a dough.
4. Stir in cacao nibs, if using. You can use your hands to knead in the cacao nibs as the dough is thick.
5. Shape about one tablespoon of dough into a round cookie shape and place on parchment paper.
6. Enjoy right away or place the cookies into the fridge for storage.

Thin and Crispy Hula Pizza

Start off the New Year the right way! This entire tasty pizza has less than half the fat of one normal slice of pizza. And it tastes great too!

Thin and Crispy Hula Pizza

1 (about 8") low-fat, whole wheat flour tortilla
2 tablespoons traditional barbecue sauce
3/4 ounce (about 3 tablespoons) goat cheese crumbles
3 tablespoons drained canned diced pineapple in juice, or drained pineapple rings in juice chopped into bite-sized pieces
1 and 1/2 teaspoons finely chopped cilantro, or more to taste

Preheat the oven to 400 °F.
Place the tortilla on a medium nonstick baking sheet. Bake for 2 to 4 minutes per side, or until crisp. If air bubbles form while baking, poke them with a fork, then use a spatula or oven mitt to carefully press the air out.

Remove from the oven and top evenly with the sauce, then the cheese, pineapple, and cilantro. Bake the pizza for 2 to 4 minutes longer, or until the cheese is completely melted. Slice into 8 wedges and serve.

Makes 1 serving
Per Serving: 217 calories, 7 g protein, 35 g carbohydrates, 7 g fat, 3 g saturated, 10 mg cholesterol, 2 g fiber, 484 mg sodium