PIZZA ROLL-UPS
(Number of Powerfoods: 4)
2 TEASPOONS EXTRA-VIRGIN OLIVE OIL
½ MEDIUM ONION, DICED
1 CUP SMALL BUTTON MUSHROOMS, SLICED
½ CUP PIZZA SAUCE
1 LARGE WHOLE WHEAT TORTILLA
¼ CUP SHREDDED PART-SKIM MOZZARELLA CHEESE
2 OUNCES LOW-FAT TURKEY PEPPERONI SLICES
2 TABLESPOONS GRATED PARMESAN CHEESE
1. Heat the oil in a skillet over medium heat. Add the onion and mushrooms and cook for 3 minutes or
until the onion is soft.
2. Microwave the pizza sauce, stirring once, until warm, about 90 seconds. Spread the sauce evenly
over the tortilla. Spoon on the mushroom mixture, mozzarella, pepperoni, and Parmesan. Fold the
outer edges in, then roll. Cut in half.
Makes 2 servings.
Per serving: 270 calories, 19 g protein, 22 g carbohydrates,13 g fat (4.5 g saturated), 900 mg
sodium, 4 g fiber
The Snack Pack
10 mini-meals under 300 calories
1. Stick of string cheese (80)
2. 5 cups light microwave popcorn sprinkled with Old Bay and 1 tablespoon Romano cheese (150)
3. 6 strawberries dipped in yogurt and drizzled with chocolate sauce (150)
4. Clif bar (250)
5. 1 serving (1 OUNCE ) baked tortilla chips with 1 heaping tablespoon guacamole (290)
6. 1 can (3 ounces) tuna with hot sauce on whole grain crackers (160)
7. 1 cup reduced-fat cottage cheese with peaches and cinnamon (200)
8. 2 handfuls black olives (200)
9. 1 egg on a whole grain English muffin with melted cheese (250)
10. 1 cup blackberries or blueberries with 6 ounces light yogurt and 1 tablespoon low-fat granola
