The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 93

Guacamole Ole 2 medium, ripe avocados ½ teaspoon fresh lemon juice ½ teaspoon salt ½ teaspoon garlic powder ¼ cup chopped onion 4 ½ teaspoons fresh chopped cilantro (optional) Wash skins of avocados, then cut in half. Scoop avocado flesh into a bowl and discard skins. Add remaining ingredients and mash by hand, or pulse together on the low setting of a food processor if you like it chunky, and process longer for a smoother consistency. Serve immediately or chill in a covered container until serving. Analysis for one serving: 4 tablespoons without cilantro Makes 1½ cups (6 – 4 tablespoon servings) Calories: 96  •  Fat: 8.8 g  •  Total carbohydrate: 5.0 g Protein: 1.2 g  •  Dietary fiber: 3.0 g  •  Sodium: 202 mg 90 Rustic Tortilla Pizza 1 whole wheat tortilla or La Tortilla Factory Multi Grain Soft Wraps 2 tablespoons Ragu Pizza Homemade Sauce Thinly sliced vegetables (such as onion, zucchini, bell pepper, mushrooms) Preheat oven to 400º F. Place tortilla on baking rack and cook until crispy. Take tortilla out of oven and spread with pizza sauce. Pile on toppings then place pizza on an unsprayed baking sheet. Bake for 5-10 minutes until vegetables are cooked al dente. Analysis for one serving: 1 pizza Makes 1 pita pizza Calories: 154  •  Fat: 4.41 g  •  Total carbohydrate: 27.52 g Protein: 11.72 g  •  Dietary fiber: 9.2 g  •  Sodium: 590 mg