Pizza is load with calories and fat, without much good nutritional value. One slice has about 12g of fat and 160 calories, an entire pizza is generally well over 100g of fat. Replace with cauliflower. Cauliflower is fat-free and low in carbs with about 25 calories per cup. It is loaded with fiber, folate, and Vit C.
Cauliflower Pizza Crust:
2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1
1/4 cups shredded part-skim mozzarella cheese
2 tablespoons grated parmesan cheese
Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
A small order of french fries has about 12g of fat and over 250 calories (jumbo size has over 30g of fat and 600 calories), without barely any healthy nutritional value. Replace with a bean salad. Beans are loaded with fiber, protein, folate, and iron. 1/2 cup of a three bean salad has only 80 calories, 0g of fat, 3g of protein, and 3g of fiber.
Three Bean Salad:
1 pound fresh green beans
1 red onion
1 cup fat-free italian salad dressing
1 1/2 cups canned garbanzo beans, drained
1 1/2 cups canned dark red kidney beans, drained
Regular Pasta may not seem that bad being low-fat, but it is loaded with simple carbohydrates which are usually turned into fat after digestion. Replace with Shirataki noodles. Shirataki noodles are over 90% water and loaded with fiber, containing only about 20 calories per serving (regular pasta has about 5-10x more calories), with tofu based options.
Shirataki Noodles:
Thoroughly rinse the noodles in cold running water. It's best to do this with a strainer or a colander. Dry the noodles with a few paper towels or a clean dish towel. Finally, cook the noodles for a minute in the microwave and then dry the noodles once more.
Like pasta, regular bread is usually low in fat, but high in calories and simple carbohydrates. A six inch sub can have around 200 calories and over 30g of carbs. Replace with lettuce. Lettuce wraps are a great alternative to bread for sandwiches. Lettuce is basically calorie free, and the greener the lettuce, the more fiber it contains.
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