TWO-CHEESE PIZZA Ingredients 8 servings 2 servings 1 serving Whole wheat flour 2 Tbsp 1½ tsp ¾ tsp 1 Refrigerated pizza crust, 10-oz can 1 can ¼ can 1/8 can 18 Olive oil 2 Tbsp 1½ tsp ¾ tsp 0 Ricotta cheese, low-fat ½ cup 2 Tbsp 1 tbsp 0 Dried basil ½ tsp pinch pinch 0 Onion, small, minced 1 ¼ 1/8 0 Salt ½ tsp 1/8 tsp 1/16 tsp 0 Garlic, minced 2 cloves ½ clove ¼ clove 0 Mozzarella cheese, partskim, shredded 4 oz 1 oz 1 Tbsp 0 Mushrooms, chopped 2 cups ½ cup ¼ cup 0 Red pepper, large, cut into strips UNIT FOUR LESSON 10 1 each ¼ each 1/8 each 1 Total 23 Recipe adapted from the National Diabetes Education Program Web site Serving Size: 1 slice or 1/8 of a pizza Preparation Time: 10 minutes Cooking Time: 15 minutes Carbohydrate grams per serving METHOD: 1. Preheat oven to 425 degrees. 2. Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness. 3. Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust. 4. Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt. Spread this mixture over crust. 5. Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper. 6. Bake at 425 degrees for 13 to15 minutes or until cheese melts and crust is deep golden brown. 7. Cut into 8 slices.
TWO-CHEESE PIZZA CONTINUED TALKING POINTS Low-fat dairy products contain the same about of calcium, vitamin and minerals as whole milk products. Nutritional information for 1 serving of Two-Cheese Pizza: WHAT PERCENTAGE OF FAT DOES WHOLE MILK CONTAIN? 4% WHAT AMOUNT OF CHEESE EQUALS A SERVINGS? One ounce WHAT ADDITIONAL NON-STARCHY VEGETABLES MIGHT BE ADDED TO THAT PIZZA? Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. 2
SPINACH DIP WITH VEGETABLES Ingredients 12 servings 6 servings 1 serving Cottage cheese, low-fat, 1% 12 oz 6 oz 1 oz 1 Spinach, frozen, chopped 10 oz 5 oz 1 oz 0 Sour cream, low-fat 4 oz 2 oz 2 tsp 2 Water chestnuts, can, drained and chopped 8 oz 4 oz 1 Tbsp 2 Onion, grated 2 tsp 1 tsp 1/8 tsp 0 Lemon juice 1 tsp 1/8 tsp 2 drops 0 Vegetables (Carrots, cherry tomatoes, broccoli, and green pepper) UNIT FOUR LESSON 10 12 cups 6 cups 1 cup 10 Total 15 Carbohydrate grams per serving Recipe from Wolfe County Extension Office and Wolfe County Health Center Serving Size: 1 cup of vegetables and 1 tablespoon of dip Preparation Time: 2 hours Cooking Time: 0 minutes METHOD: 1. Place cottage cheese into food processor or blender. Process until smooth. Transfer cottage cheese to a bowl and set aside. 2. Drain spinach. Press between paper towels until barely moist. 3. Add spinach, sour cream, water chestnuts, onion, and lemon juice to bowl with cottage cheese. Mix well. 4. Cover and refrigerate 2 hours or overnight before serving. Nutritional information for 1 serving of Spinach Dip with Vegetables: TALKING POINTS WHAT MIGHT BE SUBSTITUTED FOR THE LOW-FAT SOUR CREAM? Low-fat plain yogurt HOW LONG CAN DIP BE LEFT AT ROOM TEMPERATURE AND STILL BE SAFE TO EAT? Foods that contain dairy products, should not be left at room temperature for more than 2 hours. After two hours, the food needs to be thrown away. If you are entertaining, consider placing dips in a bowl of ice to keep food safe. 5. Serve with fresh vegetables. Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
UNIT FOUR LESSON 10 RECIPE Cheese Pizza Preparation time: 10 minutes Cooking time: 15 minutes Yield: 8 servings / 12 inch pizza Serving size: 1 slice or 1/8 of pizza melts and crust is a deep golden brown. 2 tablespoons whole wheat flour 1 (10 ounce can) refrigerated pizza crust 2 tablespoons olive oil ½ cup ½ teaspoon ½ cup ricotta cheese dried basil onion, minced 2 cloves garlic, minced 1 cup part-skim mozzarella cheese, grated 2 cups mushrooms, chopped 1 red bell pepper, sliced into strip Preheat oven to 425 degrees. Spread whole wheat flour over working surface. Roll out pizza crust with rolling pin to desired thickness. Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over top of crust. In a bowl, combine ricotta cheese, basil, onion, and garlic. Spread mixture over crust. Sprinkle crust with part-skim mozzarella cheese. Top cheese with chopped mushrooms and red bell pepper strips. Bake at 425 degrees for 13 to 15 minutes or until cheese
UNIT FOUR LESSON 10 RECIPE Spinach Dip with Vegetables Preparation time: 30 minutes Yield: 12 (1cup) servings Serving: 1 tablespoon of dip 1 cup non-starchy vegetables 10 oz frozen, chopped spinach, thawed 12 oz low-fat, 1% cottage cheese 4 oz low-fat, sour cream 8 oz water chestnuts, drained and chopped Counting Carbs: 1 cup of raw, non starchy vegetables is equal to one serving. RESOURCES Adams, I. (2010). The Diabetes Food Pyramid. Retrieved on October 11, 2010 from http://www.ca.uky.edu/agc/ pubs/fcs3/fcs3547/fcs3547.pdf National Diabetes Information Clearinghouse. (n.d.) What I need to know about eating and diabetes. Retrieved on October 11, 2010 from http://diabetes.niddk.nih.gov/dm/ pubs/eating_ez/ 2 teaspoon grated onion 1 teaspoon lemon juice 12 cups non-starchy vegetables (carrots, cherry tomatoes, broccoli, bell pepper, celery) Drain spinach. Press between paper towels until barely moist. Process cottage cheese in a food processor or blender until smooth. Transfer cottage cheese to a bowl and set aside. Add to cottage cheese: drained spinach, low-fat sour cream, chopped water chestnuts, grated onion, and lemon juice. Mix. Cover and refrigerate 2 hours or overnight before serving. Wash vegetable shortly before serving.