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Brown Rice and Vegetable Pizza, Honey Dijon Spinach Salad, Cherry Tapioca Pudd
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 15 min 624 12.3g 18% 127mg 25.4g 107.2g 9.6g 52.8g 727mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.6, Vegetable: 2.1, Fruit: 0.4, Bread: 1.9, Lean meat: 1.2, Fat: 0.9, Sugar: 3.0, Very lean meat protein: 0.5
Brown Rice and Vegetable Pizza
Prep: 10 min, Cook: 15 min.
  • 3 cups cooked brown rice, cooled
  • 2 egg whites, beaten
  • 1 cup shredded mozzarella cheese
  • nonstick cooking spray
  • 2/3 cup purchased pizza sauce
  • 1 tsp. ground black pepper
  • 1 clove garlic, crushed
  • 1 Tbs. grated Parmesan cheese
  • 1 cup mushrooms, sliced
  • 1/4 cup red or green bell pepper, chopped
  • 1 green bell pepper, seeded, cut into rings

Preheat oven to 400°F. Combine cooled rice with 1/3 cup mozzarella cheese and egg whites. Press into a 12 inch pizza pan sprayed with cooking spray. Bake 5 minutes. Combine pizza sauce with pepper and garlic. Spread over the baked rice crust. Top with next 4 ingredients and sprinkle with the remaining mozzarella cheese. Garnish with green pepper rings. Bake 10 minutes.

This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only.

Per serving: calories 285, fat 7.4g, 23% calories from fat, cholesterol 16mg, protein 14.9g, carbohydrates 39.8g, fiber 4.0g, sugar 2.8g, sodium 403mg, diet points 6.0.

The recommended wines are: Beaujolais, Chenin Blanc, or Fumé Blanc.

Honey Dijon Spinach Salad
Prep: 10 min.
  • 1 lb. spinach leaves, washed and torn into pieces, tough stems discarded
  • 2 cups mushrooms, sliced
  • 1 cup cherry tomatoes, cut in half
  • 1/4 cup fat-free honey dijon dressing

Combine spinach, mushrooms and tomatoes in a salad bowl. Pour dressing over salad and toss.

Per serving: calories 67, fat 0.7g, 8% calories from fat, cholesterol 0mg, protein 4.6g, carbohydrates 13.4g, fiber 4.5g, sugar 5.2g, sodium 245mg, diet points 1.0.

Cherry Tapioca Pudding
Prep: 5 min, Marinate: 10 min, Cook: 5 min.
  • 1/4 cup instant tapioca
  • 2 cups lowfat milk
  • 2 Tbs. plus 2 tsp. water
  • 2/3 cup sugar
  • 2 egg yolks, beaten
  • 1/2 lb. frozen tart cherries, thawed and finely chopped
  • 1/4 tsp. vanilla extract

Combine tapioca, milk and water in a heavy saucepan. Set aside 10 minutes. Stir in sugar, egg yolks and cherries. Place over medium high heat, stirring constantly until mixture comes to a boil. Remove from heat. Stir in vanilla. Cover with plastic wrap, pressing down on surface to prevent skin from forming. Place pan in cold water to cool. Serve lukewarm or chilled.

Per serving: calories 271, fat 4.1g, 13% calories from fat, cholesterol 111mg, protein 5.9g, carbohydrates 54.0g, fiber 1.0g, sugar 44.8g, sodium 79mg, diet points 6.1.