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ePaper created 2015-02-25, 10:02:46 | version 1.33.01
78. FitnessX.com • Summer/Fall 2013 Ingredients • 8 oz chopped cauliflower florets (about 1 tightly packed cup of “riced”cauliflower) • 3 tbsp. water • 1 egg • 1½ tbsp. extra virgin olive oil (or use grapeseed or avocado oil if concerned about smoke points) • 1½ tbsp. nutritional yeast, almond meal, ground oats, or grated parmesan (if you’re unconcerned about dairy) • 1/8 tbsp. sea salt • 1/4 tbsp. dried oregano • 1/4 tbsp. dried basil • pinch garlic powder Directions 1. Make your cauliflower rice by either grating the pieces using a cheese grater or pulsing florets in a food processor until finely chopped. 2. In a small saucepan, bring 3 tablespoons of water to a boil. Once boiling, add the cauliflower rice to the pan. 3. Turn heat off (leave the pan on the burner), and cover the pan. Let pan sit covered for 10 minutes. 4. Preheat the oven to 400 degrees. 5. Remove lid from the‘rice’, and dump the contents into a fine mesh sieve to drain a bit (there won’t be hardly any water). 6. Transfer cooked cauliflower from the sieve to a clean dish towel. Wrap cauliflower in towel, and squeeze out excess water. 7. In a bowl, mix the egg, oil, and remaining ingredients. Then add in the squeezed cauliflower. 8. Mix everything until well combined. 9. Pour contents of bowl onto a parchment paper-lined cookie sheet. Using a spoon, spread the mixture out into the shape of a small, round pizza (it should be about 1/4 of an inch thick). You can also use your spoon to create a little crust, if you like. 10. Place the pan into the oven, and bake the pizza for 40 minutes. 11. Remove pizza, and increase oven temperature to 450 degrees. Top the pizza as you desire. 12. Once the oven has heated up, replace the pizza, and bake for 6-7 more minutes until toppings have cooked through. 13. Remove the pizza, cool, and enjoy! Nutrition Information Serving size: 1; Calories: 200; Fat: 11.9g; Saturated fat: 2.4g; Unsaturated fat: 9.5g; Trans fat: 0g; Carbohydrates: 15.1g; Sugar: 5.9g; Sodium: 368mg; Fiber: 7.1g; Protein: 12.4g; Cholesterol: 164 mg Personal Pan Cauliflower Pizza Crust (Dairy-Free) HEALTHY RECIPES Ingredients • 2 tablespoons olive oil, divided • 1 (8-ounce) package organic tempeh, cut into 24 pieces • 1 cup water • 3 tablespoons lemon juice, divided • 2 tablespoons plain low-fat yogurt • 1 1/2 teaspoons dried Italian seasoning, divided • 1 teaspoon grated lemon rind • 1/2 teaspoon paprika • 1/4 teaspoon salt • 1 garlic clove, minced • 2 cups bagged baby spinach • 1 cup shredded romaine lettuce • 2/3 cup sliced cherry tomato • 2/3 cup sliced English cucumber • 1/4 cup (1 ounce) crumbled feta cheese • 1/4 teaspoon freshly ground black pepper • 4 (8-inch) whole-wheat tortillas Directions 1. Heat a 10-inch skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add tempeh; sauté 4 minutes or until lightly browned, turning once. Add 1 cup water and 2 tablespoons juice to pan; reduce heat to medium, and simmer 10 minutes, turning once. 2. Combine 2 tablespoons yogurt, 1/2 teaspoon Italian season- ing, and the next 4 ingredients (through garlic) in a small bowl. 3. Combine 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 teaspoon Italian seasoning, spinach, and next 5 ingredients in a bowl. 4. Warm tortillas according to the package directions. Spread 2 teaspoons yogurt mixture over each tortilla. Top each tortilla with 3/4 cup spinach mixture and 6 pieces tempeh; roll up. Cut each rolled tortilla in half crosswise. Nutrition Information (Serving size: 4) Amount per serving; Calories: 319; Fat: 16.2g; Saturated fat: 3.7g; Unsaturated fat: 12.5g; Carbohydrates: 29.8g; Sodium: 468mg; Fiber: 2.4g; Protein: 16.4g; Cholesterol: 17mg; Iron: 2.9mg; Calcium: 194mg Tempeh Greek Salad Wraps • 11/2 teaspoons dried Italian seasoning, divided