Skip meat and enjoy tomato and corn pizza

Tomato and corn pizza

Servings: 4

Preparation time: 20 minutes

Cooking time: 14 minutes

INGREDIENTS

3 small sliced plum tomatoes

1/8 teaspoon freshly ground pepper

1 (14-ounce) Italian cheese-flavored pizza crust

1/3 cup refrigerated pesto

1/2 cup fresh corn kernels

1/4 cup freshly grated parmesan cheese

1 teaspoon sugar

6 ounces sliced fresh mozzarella cheese

3 tablespoons freshly torn basil leaves

Heat oven to 450 degrees. Place the tomato slices on paper towels; sprinkle evenly with pepper. Let stand 20 minutes. Place crust on parchment paper-lined baking sheet; spread with pesto. Stir together the corn, parmesan and sugar. Top pizza with corn mixture, tomatoes and mozzarella. Bake 14 minutes or until cheese is melted and golden. Remove from oven; sprinkle with basil. Cut into 4 wedges.

Per serving: 538 calories, 23 grams protein, 28 grams fat (46 percent calories from fat), 10.4 grams saturated fat, 49 grams carbohydrate, 40 milligrams cholesterol, 802 milligrams sodium, 3 grams fiber. Carb count: 3.5.

Lemon-tarragon peas

Servings: 6

Preparation time: 15 minutes

Cooking time: less than 15 minutes

INGREDIENTS

1 cup water

3 1/2 cups shelled fresh or frozen English peas

1 1/2 cups fresh sugar snap or snow pea pods

1 tablespoon softened butter

1 tablespoon snipped fresh tarragon

2 teaspoons finely shredded lemon peel

1/2 teaspoon freshly cracked black peppercorns

1/4 teaspoon coarse salt

In a medium saucepan, bring water to a boil. Add English peas. Return to boiling; reduce heat. Simmer, covered, 8 minutes. Add other peas. Cook, covered, about 4 minutes or until just crisp-tender. Drain. Add butter, tarragon, lemon peel, pepper and salt. Toss to coat with more butter, if desired. Serve immediately.

Per serving: 93 calories, 5 grams protein, 2 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 14 grams carbohydrate, 5 milligrams cholesterol, 102 milligrams sodium, 5 grams fiber. Carb count: 1.

Ham-stuffed potatoes

Servings: 8 potato halves

Preparation time: about 20 minutes

Cooking time: 40 to 50 minutes; standing time: 5 minutes

INGREDIENTS

4 large baking potatoes (10 to 12 ounces each)

1 tablespoon butter

3 cups cooked ham, chopped

1 small onion, chopped

2 cloves garlic, minced

1/2 cup reduced-fat sour cream

1/4 teaspoon coarse salt

1/4 teaspoon pepper

3/4 cup freshly grated parmesan cheese

Chopped fresh chives for garnish

Microwave potatoes 15 to 18 minutes on high (100 percent power). Wrap potatoes in white paper towels, then in a terrycloth towel; let stand 5 minutes. When potatoes are cool enough to touch, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet over medium-high heat; add leftover ham, onion and garlic and cook 5 minutes or until onion is softened. Heat oven to 350 degrees. Meanwhile, mash potato pulp; stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes or until hot. Garnish with chives.

Per half: 270 calories, 16 grams protein, 10 grams fat (33 percent calories from fat), 4.8 grams saturated fat, 29 grams carbohydrate, 46 milligrams cholesterol, 875 milligrams sodium, 2 grams fiber. Carb count: 2.

Chicken enchiladas

Heat oven to 350 degrees. Combine 2 (10- to 12-ounce) cans drained chicken breast, 1 1/4 cups mild to hot salsa, 1/2 cup minced onion, 1/2 cup reduced-fat sour cream and 1/2 cup shredded Mexican-blend cheese; mix well. Divide mixture and spoon down center of 10 (6- to 8-inch) whole-grain tortillas. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Coat enchiladas with cooking spray. Bake 35 minutes. Sprinkle enchiladas with an additional 1/2 cup shredded cheese. Bake 5 more minutes or until cheese melts. Garnish with chopped jalapeno peppers, more sour cream, shredded lettuce and chopped tomatoes.

Shrimp with tomatoes and feta

In a large nonstick skillet, heat 2 teaspoons olive oil on medium; cook 1 medium chopped onion 5 minutes. Add 1 large minced garlic clove and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, 3/4 teaspoon dried oregano and 1/2 teaspoon dried thyme; cook over medium-high heat 6 minutes until slightly thickened. Stir in 1 pound uncooked and deveined shrimp; cook 5 minutes or until shrimp are opaque. Serve over couscous and top with crumbled Greek feta cheese.