Dr. Becky’s Health Done Right’s Pizza options — from 4 healthy eating styles.

February 20, 2019 / / 3-in-1 program, Healthy Eating

Dr. Becky’s Health Done Right’s Pizza options — from 4 healthy eating styles.

You don’t have to give up pizza to stay healthy!

  1. Grocery to Go combo: 500 calorie meal

Lean Cuisine Thin Crust BBQ Chicken Pizza, with ¼ cup fat free cottage cheese and 14 almonds. Choose raw and unsalted almonds and this meal will be low in sodium.

 

  1. Gourmet – Prepare at Home: 500 Calorie Meal

Cauliflower pizza with spicy shrimp, avocado, onions, and parmesan cheese

Cook time: 25 minutes Prep time: 10 minutes

Servings: 1     A Personal Pan Pizza

Ingredients for Pizza Crust

  • 12-ounce bag of riced cauliflower or to make the cauliflower rice, pulse batches of one head of raw cauliflower florets in a food processor, until a rice-like texture is achieved; 1 ½ cups.
  • 1 egg – beaten: preferably Eggland’s
  • A pinch of sea salt
  • ½ teaspoon freshly ground black pepper
  • 2 teaspoons Italian seasoning
  • ¼ cup shredded parmesan cheese
  • 1 teaspoon garlic salt

Preparation:

  1. Preheat the oven to 325°F. Grease a round pan with oil, then line it with parchment paper and grease this too.
  2. Steam the cauliflower rice for 3–4 minutes – don’t let it go mushy– then put it in a dish towel and squeeze out all the excess water.
  3. Put the cauliflower rice into a large bowl, add the egg, seasoning, and cheese. Mix well.
  4. Spoon the mixture – it should still be a little wet – over the lined baking sheet and spread it out evenly over the paper. Make sure there are no holes in the mixture.
  5. Bake in the oven for 25 minutes, or until golden and crisp.
  6. Remove from the oven and add 12 shrimp (see recipe below) with 1 teaspoon of oil, cheese, and onions.
  7. Place the pizza back in the oven for about 5 minutes until toppings are cooked through to your liking, or until the crust is golden and crisp. Remove from the oven and add avocado.
  8. Remove from the baking sheet and leave to air for a few minutes.

Spicy shrimp

Serves 8     Prep 15 minutes       Cook 6 minutes

Ingredients:

  • 1 large clove garlic; chopped fine
  • 1 teaspoon coarse salt
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon paprika
  • 8 teaspoons olive oil
  • 2 teaspoons lemon juice
  • 2 pounds small shrimp, peeled and deveined
  • 8 wedges lemon, for garnish

Directions:

  1. Preheat grill for medium heat. If no grill available, broil instead.
  2. Mix garlic, salt, cayenne pepper and paprika in a small bowl, then stir in olive oil and lemon juice to form a paste. In a large bowl, toss shrimp with garlic paste until evenly coated.
  3. Lightly oil grill grate. Cook shrimp for 2 to 3 minutes per side, or until opaque. Transfer to a dish.

To make the pizza.  Prepare the crust.  Cook the shrimp.

Slice a fourth of a red onion into thin slices.

Measure out ¼ cup fresh shredded parmesan cheese to put on top of pizza.

Cut a fresh, ripe, but firm avocado. Use ¼ per pizza. Slice into long thin slices to place on pizza once it is removed from the oven the final time.

  1. Healthy Dining Out Dominos: 500 Calorie Meal  Dominos  

Medium thin crust cheese pizza with either the New Pizza Sauce or Hearty Marinara, 1 chicken topping, and any of the following: garlic, green chili peppers, Banana peppers, roasted red peppers, onion, or mushrooms. Enjoy ¼ of pizza with One Grilled Chicken Caesar Salad, hold the croutons, and use light Italian dressing. And, a bottle of water.

  1. Lickity Split — Prepare at Home: 400 calorie Meal

Pizza with Chicken, onions and roasted red peppers.

Ingredients:

  • Boboli 100% whole wheat Italian Pie Crust
  • 1 jar Classico Fire Roasted Pizza Sauce
  • 1 cup Weight Watchers Low Fat Mexican cheese
  • 2 Tablespoons Olive Oil
  • 18 ounces of Chicken: either pre prepared or fresh cooked on grill or stove top
  • ½ cup thinly sliced Onions
  • 4 cloves garlic, finely chopped or 1 Tablespoon minced garlic
  • Red pepper flakes: ¼ teaspoon plus— depends on how much you like the heat
  • ¼ tsp. of salt (salt substitute)
  • ½ tsp. black pepper

Directions:

  1. Heat oven on bake at 450 degrees
  2. Spread jar of sauce evenly over crust.
  3. Add all of the toppings except cheese.
  4. Sprinkle on the seasonings.
  5. Drizzle oil evenly over toppings.
  6. Evenly add the cheese.
  7. Place pizza on top shelf and bake for 8 minutes
  8. Then broil for 2-3 minutes until the cheese is melted.
  9. Cut into 6 slices.

Enjoy 1 slice of pizza with a 50 calorie salad (see below) and 1 cup of fresh strawberries.

Baby Arugula, Cucumbers, Beets, Onions and Feta Cheese Salad

  • 1 cup baby arugula
  • 1/4 cup combo of cucumbers, beets, and onions
  • 1 tsp. fat free feta cheese
  • sprinkle onion and garlic powder
  • 1/2 tbsp. Kraft Light Cucumber Ranch Dressing or any 11 -40 Calorie Dressing

Instructions

  1. Mix together the baby arugula, cucumbers, beefs, onions and feta cheese. Sprinkle with onion and/or garlic powder. Drizzle Kraft Light Cucumber Ranch dressing (or any dressing from the 11-40 calorie range on the exchange list), toss salad and enjoy!

 

Pizza! Pizza!

 

 

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Author: Dr. Becky

Dr. Becky is a board-certified Obesity and Gynecology physician with over 30 years’ experience providing support and guidance for her patients.

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Dr. Becky

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