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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"There's a pizza place near where I live that sells only slices. In the back you can see a guy tossing a triangle in the air."
-Stephen Wright, Comedian

The refrigerator light goes on...

Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This healthy recipe relies heavily on the brown sugar and jam to create a caramelized glaze on whatever you decide to use it on.

Sugar adds calories plain and simple. If you are really watching calories there are a lot of sauces out there with fewer calories and are actually pretty low in sodium. I generally use them more often than I make my own. I look for ones that are low in both calories and sodium. One of my recent favorites is Arriba! Fire Roasted Chipotle Bar-B-Q Sauce. Full of flavor, 1/4 cup has only 20 calories and only 300 mg sodium.

Fat Per Ounce in Cheese

Cheese averages about 8 to 10 grams of fat per ounce. This is only part of the issue when using cheeses in recipes. Just because a cheese is "high fat" doesn't mean that it's off limits. I use cheeses that are higher in fat but in lower amounts. Two ounces of a bland low-fat cheese can easily have more fat and calories than an ounce of a good quality higher fat cheese.

The intense flavor of parmesan is a good example. Averaging about 910 grams per ounce, sometimes a half an ounce is almost too much for a recipe. As with any ingredient ,using the best quality goes a long way. Using Parmigiano-Reggiano instead of domestic parmesan will enhance the flavor of a recipe without having to add more cheese (and thus more fat). Good quality blue cheese is another example. Full of flavor and you only need a little.

Don't get me wrong; there are a lot of lower fat cheeses with plenty of flavor. You can find low-fat cheddar and Swiss on the market that range between 46 grams per ounce. In many recipes these cheeses cook better because they don't separate when melting (as do full fat cheddar cheeses).

Non-fat or very low-fat cheeses are something to avoid. They taste terrible eaten plain or in recipes. They don't cook well and in some cases they won't melt at all (sort of like eating orange plastic).


 

Barbecue Chicken Pizza



Servings = 1 | Serving size =1 individual pizza

Cooking Time = 120 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This recipe also requires making Whole Wheat Pizza Dough and Barbecue Sauce

This recipe does not make very good leftovers.

spray olive oil
1 medium onion (sliced)
3 ounces boneless skinless chicken breast
1/4 cup barbecue sauce
1/4 whole wheat pizza dough recipe or 1 whole wheat pita round
4 ounces cherry or grape tomatoes (halved)
1 ounce reduced fat Monterey jack cheese (shredded)

Preheat the oven to 325F. Place a pizza stone in the oven and place a medium skillet on top of the pizza stone.

Place a large non-stick skillet over medium-high heat and spray lightly with olive oil. Add the onions and cook until well browned. Set aside.

When the oven is preheated place the chicken breast in the skillet. Roast on each side for 8 - 10 minutes and remove the skillet.

Increase the heat in the oven to 500F.

Place the chicken breast on a cutting board and cut into small strips. Place the chicken strips in a bowl and add the barbecue sauce. Toss well to coat the chicken with the sauce.

When the oven is preheated roll out the pizza dough. Top with the onions and then the tomatoes. Spread the barbecue chicken over the top and place the pizza on the pizza stone in the oven.

Cook for about 5 - 7 minutes and turn the pizza around in case there are any hot spots in the oven. Before turning sprinkle the shredded cheese over the top. Cook for another 5 to 7 minutes until the cheese is melted and the crust is golden brown. Cut into fourths and serve.

Nutrition Facts

Serving size = 1 individual pizza

Servings = 1

.

Amount Per Serving

Calories 584 Calories from Fat 78
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 5g 23%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 67mg 22%
Sodium 562mg 23%
Total Carbohydrates 90g 30%
    Dietary Fiber 11g 46%
    Sugars 23g  
Protein 40g  
Vitamin A 8% Vitamin C 35%
Calcium 30% Iron 30%
Vitamin K 6 mcg Potassium 987 mg
Magnesium 147 mg