Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Low Fat White Pizza – Yummie September 30, 2011

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 11:27 am

Low Fat White Pizza.

1 thawed dough ball (you can mix up from scratch or if you buy one read label for fat content)

Spay olive oil or butter flavor spray

1 8oz fat free cream cheese – use the Philly brand because it has the best taste

1 pkg. fat free mozzarella cheese

meat of your choice (skinless chicken breast is great)

veggies of your choice (fresh mushrooms)

pizza sauce of your choice (or use no fat cream cheese for a white pizza)

foil, cooking rack, pizza stone

spices of your choice (garlic, onion, rosemary, basil, cilantro, etc)

Preheat your grill or oven to at least 450.  If you have a George Foreman Grill with a deep dish pan, this works for making pizza too.

If you like you can work some spices into the pizza dough before you put it on the grill/oven pizza stone. Spray the grill rack liberally with olive oil spray or butter spray (I don’t spray my pizza stone but use a bit of white cornmeal on it).  Working quickly pull or roll your dough to the desired shape you want (you might want to have help the first time you make this).  Once you get the dough to the shape you want to fit on the grill or pizza stone shut the lid of the grill and set timer for about 5-8 min.  This time will depend on what you placed the dough on as well as your grill/oven.

While the crust is baking sauté your chicken breast, that has been sliced thinly, in a pan sprayed with Pam.  Add mushrooms and other vegetables as well as any spices you want for flavor. Set aside.

Carefully lift up the edge of the dough to see if the bottom of the crust is to your liking.  If it is, then with either tongs or a large and I mean large turner flip the dough over.  Shut the lid/door and time again for about 3-5 min.  If you are putting your pizza in the oven you still want to flip it if you are doing a thicker crust.  If you have a thin crust pizza, after the 5-8 minute cooking time start adding your toppings.

If you want to make a white pizza then get the fat free cream cheese ready to spread on the crust but if you choose to have pizza sauce then you need to be ready with that too because being quick with the next step is important so that you don’t lose too much heat by having the top of the grill open for a long period of time.

Check the crust to be sure it’s the color you like.  Be sure to not overcook the crust, remember you will be cooking it bit longer after you have added your toppings.  I go for light brown because I want my crust thick and chewy.  If you have the desired “color” put either your sauce or your fat free cream cheese or your pizza sauce on the top of the pizza. If you choose sauce you now put on the fat free mozzarella cheese you can also add more spices at this time.  Then quickly put on your other toppings that you have already precooked.  If you made the white pizza with fat free cream cheese, I also put on some fat free mozzarella at this time.  Close the lid and turn the heat back a little so you can cook the pizza for at least another 5 minutes.  Check after 5 to see how the toppings are doing and to make sure you are not cooking your crust too much.

Remove from grill/oven onto cutting board and enjoy!



Mamma Mia’ It’s A Low Fat Pizza!

Filed under: Low Fat Diva Blog — lowfatdiva @ 11:01 am

Mamma Mia’ That’s a Pizza!

Another myth of choosing a low fat life style is that you no longer will be able  to enjoy pizza, well I’m here to bust that myth!  This month I’m going to show you how you can enjoy a huge variety of pizzas including a breakfast pizza that will make your family shout Mamma Mia’.

The only real trick to making a low fat  pizza is reading the labels on the toppings you will be using. For a quick pizza crust Plumb’s Market has a couple of great ready to make crusts or you can do what I do by purchasing dough balls and keeping them in your freezer.  But don’t get hung up on thinking you always have to make pizza using a traditional “crust” because you can make it from so many different items that you have in your frig  like; bagels, pita rounds or half of a French bread loaf.  Your pizza can be hot, spicy, resemble a taco, have buffalo chicken on it, contain only fresh vegetables or how about some scrambled eggs, Canadian Bacon and turkey sausage.  Ok, now that your mouth is watering and you  believe great tasting pizza can be made in your kitchen or on the grill (yes, grilling is a great way to make pizza), let me give you some pizza ideas.  Making pizza is a fun family event and who knows you may throw out that number for takeout pizza!

Here are some tips for making your pizza from dough balls.  I love using them because you can cut them into pieces (usually 3 per dough ball) and everyone can have their own favorite pizza.  Take the dough out the night before, place in frig to thaw and you will be ready to create your pizzas for dinner.  After you cut the dough into half/thirds or you keep it whole, lightly spray a pan with Butter Flavored Pam.  If you use a pizza stone just put a bit of corn meal on the stone.  Carefully work from the middle out to form your pizza pie.  Spay the top side of your crust with some Butter Flavored Pam and sprinkle some seasonings (garlic, rosemary, onion, chipotle, etc).  Place in 425 degree oven to par bake (8-10 min. for small, 12 for larger).  While your crust bakes sauté vegetables or cook meat for the pizza so everything will be done cooking at the same time and your crust will not be overdone.

List of Must Haves For Great Pizzas

No Fat or Low Fat Mozzarella                                     Low Fat Canadian Bacon

Low Fat Pizza Sauce                                                     Low Fat Grated Parmesan Cheese

No Fat Cream Cheese                                                Egg Beaters

Herbs/Spices                                                               Ground Turkey Breast/Chicken Breast


Chicken Breast (or tenders)

For more pizza recipes and ideas please visit my blog  lowfatdiva.wordpress.com or email me at 1lowfatdiva@gmail.com



Some Food Facts September 27, 2011

Filed under: Low Fat Diva Blog — lowfatdiva @ 1:32 pm

Recently I was asked to talk at a group called 1 in 21 Get Healthy Muskegon.  I so commend Muskegon because this town read some terrifying facts about their obesity rates and decided to do something about it by forming the group called Get Healthy Muskegon!  Kudos to them!!!

I explained to the audience the importance of reading labels and learning more about the amount of fat that goes into their favorite foods.  We talked about the fat grams the Food Pyramid has for the average person (65) but how we can blow that number in just one meal!  I wanted the audience to understand that by cutting back on the fat in their diet, it not only helped their heart health but also their waistline.  We talked about picking a number of fat grams that a person could manage each day to get started, like 35-40 fat grams a day and if you choose to eat/use a fat be sure it was a good one (like olive oil).

I want to stress the importance of not cutting back everything all at one time.  People in the audience voiced concerns of just cutting calories should be enough – no, unfortunately it is not.  Cutting calories does not mean cutting fat grams, actually you may find that lower calorie foods may have more fat grams.  Choose one thing first to really get started in your new healthy lifestyle.  If calories works for you then read your labels and work on that for at least 2 months (it will then become a habit).  After you have that mastered working on your calories and are more conscientious of reading labels then work on the fat grams.  Trying to cut too many things at once makes you feel like you are depriving yourself of everything and you will not stick to your choice of a healthy lifestyle.

An example that I give everyone is my peanut butter.  I love peanut butter and eat it almost every day but when I looked at my favorite brand (Jiff Creamy), I discovered the huge amount of fat grams that were in just two tablespoons.  The other thing we have to realize as we venture into our healthy lifestyle is portions.  I thought I was only putting two tablespoons on my bagel or toast and I was two tablespoons on each!  Measuring your food really does help!  Ok, so back to the peanut butter.  I scoured the internet looking for lower fat peanut butter and read reviews/blogs on peanut butter (my husband and family thought I was nuts)!  I finally discovered a brand called Better’n Peanut Butter and it is wonderful (available at Plumb’s Market)!  There are only 2 grams of fat in two tablespoons so that is about 85% less than my old favorite, less sodium and it has 40% fewer calories.  The carbs are a bit higher and I know that is to enhance the flavor but when I look at the total picture I can handle 6 extra grams of sugar for all the rest of the positive.  I wont lie, I had to really measure for a bit so I learned how much two tablespoon were but it does not take long and soon you can eye things pretty accurate.

A reality check on labels is important for all of us.  I do look for the lowest fat content in my products but I also check the calories as well as the extra sugar.   Sometimes my “old favorites” were my downfall and I needed to check out new brands which is good for all of us since there are new ones popping up every day.  Believe me it’s not just low fat items that you need to watch out for, it’s also “Whole Grain”. they are healthier for us than white because of the sugar issue but unless the label says 100% whole grain it’s basically not worth it.

As with most new lifestyles, I went off the deep end for the first year.  You know how we get, we never stray, stay on track and put blinders on.  I have since swung my pendulum back a bit.  I eat more whole grains (you see they have more fat so that didn’t fit in my plan), watch the sugar from the low fat foods that I love and have an occasional treat by eating  something that is not necessarily a low fat choice 🙂  Because I am willing to venture out every once in a while,  I believe is the reason that I have stayed with my new lifestyle choices for almost 2 years, kept off the weight that I lost and I feel great.  When you choose healthy most of the time, the occasional “treat”, as I like to call it, will not derail all your efforts.

Everything in moderation my friend and I tell each other.  We live in the land of plenty but that does not mean we have to consume it all.



Corn Chowder With Bacon And Shrimp! September 20, 2011

Filed under: Soups & Veggies — lowfatdiva @ 5:14 pm

I know that you will be shocked to know this chowder is low in fat because it has so much flavor!  The combination of bacon and shrimp just set your taste buds dancing.  This chowder will make a great week night dinner or if you have friends over on the weekend.  Pare it with some beer bread and oh WOW what a night!  Enjoy.  For comments/questions contact 1lowfatdiva@gmail.com


6 slices of turkey bacon

1 cup chopped onion

1/2 cup chopped celery

1 tsp. fresh chopped thyme

1 garlic clove minced

4 cups fresh/frozen corn thawed

2 cups fat free chicken broth

1/3 pound peeled and deveined  shrimp

1/3 cup no fat half & half

1/4 tsp. ground black pepper

Heat a large pot over med high heat.  Add the bacon and saute 4 min. or until it begins to brown up.  Remove 2 slices of the bacon.  Drain on paper towel.  Add the onion, celery, thyme and garlic to the pan.  Saute for about 2 min. Add the corn and cook for another 2 min. stirring.  Add the broth and bring the mixture to a boil, cook for about 4 more minutes.

Put 2 cups of the corn mixture into a blender or use an emulsion blender in the pan.  Blend until quite smooth.  Return the pureed corn mixture back to your pot.  Stir in the shrimp and cook for about 2 min. or until shrimp are done (pink).  Stir in the half & half.  Add pepper to taste.  Crumble the remaining bacon over the chowder when you serve it………………….So delicious!!!!  This could serve 4 people if you have bread/salad to accompany.  This chowder will soon become one of your favorites!!!


Another Version Of Crab Cakes

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 4:47 pm

I love crab cakes and until I find the one and only crab cake recipe that will never make me stray, I will continue to try new versions.  This recipe has a spicy mustard sauce that goes along with it.  Puts an interesting  and tasty spin to the crab cake.   No matter what recipe you use, making sure you have good crab is important and to chill the cakes before you fry/grill/bake them.  Enjoy!  For comments/questions contact 1lowfatdiva@gmail.com

Crab Cakes

1/2 cup finely chopped red bell pepper

2 Tlb. low fat olive oil mayo

1/4 tsp.  sea salt

1/4 tsp. fresh ground pepper

1/4 tsp. cayenne pepper

2 green onions finely chopped

1/4 cup egg beaters

2/3 cup panko

1 # lump-crab meat drained

Mix everything but the crab meat together in a bowl.  Gently fold in crab meat and form into patties (should get 6).  Place onto a plate and place in frig to chill for at least 1 hour.  Spray the patty with some olive oil Pam and dredge it into some extra panko (be sure the panko is quite finely crushed).  Heat a large skillet over med high heat or place a piece of foil that has been sprayed with Pam on grill.  Be sure to spray the skillet also.  Add 3-4 patties to the pan and cook on each side for about 4-5 min.  Remove them from the pan and continue the same way with the remaining cakes.  Take off heat and place on plate.  Serve with a field green salad – Delicious!

Spicy Mustard

Combine 2 Tlb of low fat olive oil mayo, 2 Tlb. no fat sour cream, 2 tsp. chopped fresh parsley, 2 tsp. Dijon mustard, 1 tsp white wine vinegar and 1/8 tsp ground red pepper.  Whisk together and top crab cakes!



Halibut With Aioli September 19, 2011

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 3:22 pm

The weather may be turning a bit cooler here in Michigan but I”m so not ready to think heavy foods like stew or roasts.  What I  do still think of is fish!  As I’ve stated in the past, I was brought up on an assortment of fish and I could eat it 3 days a week but, my husband on the other hand is not as much of a fan (his dad golfed not fished :)).  This recipe for crusted halibut is easy and very delicious.  I originally found the recipe in my Cooking Light Magazine but even with their version it was still 11 grams of fat – OUCH.  So, as you can imagine, I altered it a bit and it’s still just as delicious!  There is a bit of spice to this fish so I  pare it with some yellow saffron rice or I take white rice and after it’s cooked I quickly add some chopped fresh cilantro and fresh lime juice, cover the pan and let it sit for 5 min before I fluff the rice.   Enjoy!  For comments/questions 1lowfatdiva@gmaillcom


  • 1 cup fat-free half & half
  • 1/4 cup egg beaters
  • 2 cups cornflakes, finely crushed
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Blue Bonnet Light
  • 4 (6-ounce) halibut fillets
  • 4 lemon wedges

To Prepare Fish:

  • combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in another shallow dish.
  • Heat 2 tablespoons Blue Bonnet Light in a large nonstick skillet over medium-high heat. Dip fish in milk mixture, and dredge in cornflake mixture. Add fish to pan, and cook 4 minutes on each side ( I also spray each side with Pam Butter Flavored as I’m cooking it to crisp up the coating) or until fish flakes easily when tested with a fork or until desired degree of doneness.   Top with Aioli or serve with lemon wedges

Making the Aioli:  combine  2 Tlb. minced fresh cilantro, 3 Tlb. low fat mayonnaise,  1 serrano chili seeded and minced, and minced garlic and a squirt of fresh lime juice in a small bowl.  Stir well.  Place in frig so flavors can blend while fish cooks.

I have also put the fish on a ciabatta roll and served it as a sandwich.  Very delicious as main meal or lunch time!


A Must Try Fish Taco September 13, 2011

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 4:30 pm

Some people think Fish Tacos are something that only the people in California eat……wrongo!  If you make them and use the correct fish, they are so delicious.  I think it’s a great way to not only change-up taco night but to get people to try different ways to make fish.  Using a dense fish like cod or haddock works well because the pieces will not fall apart and become mush.  Some people shy away from fish tacos because some restaurants fry the fish before they make the taco.  This is a recipe where you can bake or grill the fish instead.   I am going to also give you a fresh salsa recipe for you to try in case you do not care for the cabbage.    Enjoy!  For comments/questions please write to 1lowfatdiva@gmail.com

Fish Taco

1 1/2 pounds of Cod/Haddock or other dense fish (Tilapia is not a good choice because it will fall apart too easy) cut into 1-2 inch pieces

1 cup flour

Drakes or other fish seasonings.  Simply Organic makes a pretty good fish taco seasoning

1/4 cup Egg Beaters

Salt & pepper

Generously coat a baking sheet/jelly roll pan with Pam Olive Oil Spray and place in 400 degree oven for about 10 min..  Dust each piece of fish into flour, dip into egg mixture and then place into fish seasoning (Drakes or mix up your own seasonings with some more flour.  You can use taco seasonings or purchase some fish taco seasonings)  Place all of your fish pieces on the baking sheet you have had in the oven at one time.  It should sizzle as you place the fish pieces on it.  If not you may need to spray some more Pam Olive Oil on it.  Bake the fish for about 5-8 min. on each side (time will  vary depending on your oven) .  Be sure to turn fish!

As fish cooks prepare the cabbage topping.

1/2 cup plain yogurt

1/2 cup low fat/no fat mayo

1 lime juiced

1 jalapeno pepper minced

1/2 tsp. dried oregano

1/2 tsp. cumin

1/2 tsp. dried dill weed

1 tsp. cayenne pepper (can use less)

1/2 medium size cabbage head finely shredded

Mix all ingredients together in bowl but cabbage.  Fold cabbage into the mixture and chill while fish is cooking.

Remove fish from oven when it’s done. Using Banderita  no fat tortilla shells, place fish in center of tortilla top with slaw, fold and eat!  Very delicious!

Here is a salsa you can also put on your tacos if you prefer not to use the cabbage.

1 large tomatillo, husked and chopped

1 medium Roma tomato chopped

1/2  small red onion finely chipped

4-6 Tlb. fresh cilantro chopped

1/2 jalapeno pepper minced (remove seeds for less heat)

Sea Salt

Mix everything in bowl and season to taste with sea salt.  Chill while your fish is cooking.  Place fish in center of Banderita no fat tortilla and place salsa on top- Enjoy!


Lose Weight By Eating

with Audrey Johns

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