Been fussing over your health lately? Well here’s how to put all nature’s healthy goodness to good use – by making healthier versions of usually naughty dishes.
Pizza
Butternut squash and goat cheese pizza
Ingredients:
• 2 cups cubed butternut squash (1/2-inch pieces)
• 1 tablespoon plus 1 teaspoon olive oil, divided
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 medium red onion, halved and thinly sliced
• 1/4 cup all-purpose flour
• 1 ball (16 ounces) store-bought whole-wheat pizza dough, at room temperature
• 2 cups chopped fresh baby spinach
• 4 ounces crumbled goat cheese
• 1/2 teaspoon dried thyme
• 2 tablespoons cornmeal
Directions:
Heat oven to 400°C. Toss squash with 1 teaspoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper. On a baking sheet, cook squash until soft and lightly browned for 25 minutes, stirring halfway through; set aside. In a large skillet over medium-high heat, warm the remaining 1 tablespoon oil. Cook onion (season with remaining salt and pepper), until light brown for 10 minutes. Add 2 tablespoons water and cook until brown for 5 minutes. Remove from heat. Turn oven up to 450°C. Sprinkle flour on a flat surface. Press dough into a 15-inch circle or 10” x 16” rectangle. Top with squash, onion, spinach, cheese and thyme. Bake until crust is crispy and cheese melts, for 10 to 12 minutes.
Nutritional information:
222 calories per slice, 9g fat (3g saturated fat), 32g carbohydrate, 5g fibre, 8g protein
Burgers
Sicilian turkey burger
Ingredients:
• 1 pound lean ground turkey
• 3 tablespoons tomato paste
• 3 tablespoons currants
• 2 tablespoons capers
• 1/2 teaspoon dried basil
• 1/2 teaspoon crushed fennel seeds
• 1/2 teaspoon salt
• Vegetable oil cooking spray
• 1/2 cup grated Parmesan
• 4 ciabatta rolls, split
• 4 teaspoons balsamic vinegar
• Sliced tomato (optional)
Directions:
In a bowl, mix turkey, tomato paste, currants, capers, basil, fennel seeds and salt. Form turkey mixture into four 3/4-inch-thick patties. Coat a grill rack or grill pan with cooking spray. Grill patties over medium-high heat until underside is well browned, about 7 minutes; flip and cook 5 minutes more. Top each patty with 2 tablespoons Parmesan; close lid or cover pan. Cook until internal temperature reaches 75°C, for about 2 minutes. Brush bottom of each roll with 1 teaspoon vinegar; top with 1 burger, tomato, if desired, and other half of roll.
Nutritional information:
Per serving: 421 calories, 13g fat (4 g saturated fat), 42g carbohydrates, 2g fibre, 34g protein
Cake
Chocolate cake Sandwiches
Ingredients:
• 1/2 cup reduced-fat cream cheese, at room temperature
• 2 tablespoons confectioners’ sugar
• 1/2 cup nonfat plain Greek yogurt
• 1/2 teaspoon vanilla extract
• Vegetable oil cooking spray
• 3/4 cup unbleached all-purpose flour
• 1/4 cup unsweetened cocoa powder, plus more for dusting
• 1/2 teaspoon baking soda
• 1/2 cup granulated sugar
• 3 tablespoons unsalted butter
• 1 egg white
• 1/2 cup skim milk, divided
Directions:
Beat cream cheese and confectioners’ sugar in a bowl with an electric mixer on high until smooth. Add yogurt and vanilla; beat until well combined. Coat 3 baking sheets with cooking spray. Heat oven to 200°C. Whisk flour, cocoa powder and baking soda in a second bowl. Beat sugar and butter with an electric mixer on high in a third bowl until combined; add egg white and beat until mixture is thick and pale yellow. Add half the flour mixture to sugar and butter mixture; beat until just combined. Add 1/4 cup milk; beat on low speed until combined. Repeat with remaining flour mixture and remaining 1/4 cup milk. Spoon batter into a large resealable bag; squeeze batter into a corner of the bag and clip 1/4 inch off corner to make a piping bag. Squeeze 16 lines of batter, 4 inches long and 1 inch apart, onto each baking sheet. Bake until centers spring back to the touch, 5 to 7 minutes. Cool on a wire rack. Spread half the cakes with cream cheese filling; top with a second cake to make sandwiches and dust with cocoa powder, if desired. Serve immediately, or store in the refrigerator for up to 3 days.
Nutritional information:
Per serving (two pieces): 117 calories 5g fat, 15g carbohydrates, 0g fibre, 3g protein
