Boli!!!!

Ok… I’m done work early, and have 1 and 1/2 heads of cauliflower in the fridge…. Game on!

Low Carb Boli

makes 1 large boli, 6 slices

Crust

  • 1 medium cauliflower, to make 6 cups riced WP_008685
  • cheese cloth
  • 1/2 cup liquid egg substitute
  • 2 Tbsp reduced fat grated Parmesan cheese
  • 1/3 cup shredded fat free cheddar and/or mozzarella
  • salt, pepper, and Italian seasoning, to taste

Filling

  • 6 Tbsp pasta sauce of choice
  • whatever the heck you want
  • 1/4 cup shredded fat free cheddar and/or mozzarella (more if you’d like)

Topping

  • 1 Tbsp reduced fat grated Parmesan cheese
  • 1/2 Tbsp garlic powder

Preheat the oven to 450 F.

Cut your cauliflower into pieces and place in you food processor. Process until the cauliflower is riced. Measure out 6 cups of the riced cauliflower and transfer to a bowl. Microwave for 8 min.

While awaiting the microwave, combine the liquid egg substitute, with shredded and grated cheese, along with seasoning. Toss it with a fork and set aside.

Carefully transfer the steamed cauliflower to the cheese cloth and remove as much liquid as you can. Don’t sweat it, if there is still some WP_008682liquid in the riced cauliflower, just don’t burn yourself trying to get it all out!

Transfer the strained, riced cauliflower to the bowl of egg, cheese, and seasoning. Use a fork to blend and flush ingredients together.

Spray a parchment paper-lined baking sheet with non stick spray, and dump you dough in the center. Using to hands, spread the dough to  the sides and approximately 13-14 in long. Bake for 13 minutes.

While this is baking, figure out what you want to add. I highly recommend using this time to cook down and vegetables, and cook out some grease from meats. Its pretty simple. Throw all your goods in a pan, cover with a lid, and cook over medium.

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Once your timer sounds, remove it from the oven. Drain the filling goods of any liquid or juices, and transfer to the center of the dough, distributing it evenly from top to bottom. Top 3/4 of the dough with sauce, followed by cheese.

Use your hands or the parchment paper to assist you in rolling the bare side of the  dough over the middle fillings, followed by the sauce and cheese side over that. Again, by hand, or using the parchment paper, roll the stromboli over so the seam is facing down. Sprinkle the topping mix over the boli and return to the oven for a final 12 min.

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Remove from the oven and allow it to settle for a brief 3 minutes. Cut into 6 pieces, beginning with the knife’s tip in the middle, and cutting to the edge, worked best for me.

Serve it with a side of dipping sauce/marinara and Buon Appitito!

The macros will vary depending on the fillings, but for the crust with toppings, here they are:

Nutrition (1 slice, 1/6 of recipe):

Calories:57, Fat: 1g, Sat. Fat: 0g, Cholesterol: 4mg, Sodium: 173mg, Carbs: 8g, Fiber: 3g, Sugars: 3g, Protein: 7g

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Chicken-Stuffed

With so much cauli in the fridge, I made two strombolis:

  1. Made with myself in mind: 4oz cooked chicken, broccoli, onion, sliced banana peppers, and garlic
  2. Made with the men in mind: chopped turkey and ham lunch meats, onion, broccoli, garlic, and chopped tomatoes
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Meaty Goodness

Both were winners, but I hate to say  that the second one tasted legit! As I’ve mentioned before, my favorite calzone is ham, spinach, and ricotta. I’ve made a pizza out of that craving, but I can not wait to make this craving into a stromboli! Gah! My mouth is watering just thinking about it. Oh man! And brush it with garlic butter on top!!

 

One Slice Wit Wiz

Today began with a plan: Refrain Run to the store, grab cat food, swing by the garage and grab my bike, put air in the tire, ride it home and enjoy a shake. Things went just as planned, except for the fact that I left the key to the garage at home. Yay, for Frank being awake because he ran it over to me. It inspired him and he proposed that he grab his bike and we ride together! After walking our deflated bikes to the gas station, we rode them home.

I forgot the muscle groups biking works. My quads hated me! It was so great to see Frank on a bike! He was smiling, and really enjoying himself! This brief little bike ride set us up for a great day of decisions!

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While I prepared our shakes, Frank brewed some coffee. I made Frank a Banana Blondie shake, which is just the Blondie recipe with a banana, and a Butterfinger shake bowl for me, which is a Blondie shake with chocolate protein mix, rather than vanilla. I threw a handful of spinach in mine for a little added vitamins.

After some conversation and mild house chores, and preparation for tonight’s dinner, Frank and I sat down to lunch. A yummy salad! I threw my random, last piece of tempeh from the fridge, the last of the olives, and sliced the last of the onion to make my light lunch. The picture kind of looks like a face…

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I don’t know about you, but I LOVE a good cheesesteak! What  I don’t love is the typical carbs, fat, and excessive calories that go with it. With my new Chicken Steak-Umms screaming my name from the freezer, this was created!

Chicken Cheesesteak Pizza

serves 4-8

The Crust:

  • 1 md to lg head of cauliflower, chopped
  • 3/4 cup fat free shredded mozzarella cheese
  • 1 tsp garlic, minced
  • 1 tsp oregano
  • 1/2 tsp parsley
  • 1/2 Tbsp corn meal

WP_003692The Topping:

  • 1 md bell pepper, sliced
  • 1/2 md onion, sliced
  • 1 cup mushrooms, chopped
  • 1 tsp garlic, minced
  • 4 slices Chicken Steak-Umm
  • black pepper, to taste
  • 2 Tbsp fat free shredded cheddar cheese

The Wiz:

  • 2 Tbsp non fat sour cream
  • 2 slices fat free cheddar cheese

Preheat the oven at 400 F. Steam the chopped cauliflower. Drain and transfer to the food processor and briefly pulse the cauliflower until it is riced. Combine the warm riced cauliflower with the shredded mozzarella, liquid egg, and spices.

Spray a pan well with non stick cooking spray. Add the sliced peppers, cover with a lid, and allow to cook for 9 minutes on the lowest heat. Add the sliced onions, minced garlic, chopped mushrooms, and black pepper, recover, and maintaining the lowest heat setting, allow the vegetables to cook down for 15 to 20 minutes, stirring occasionally.

WP_003693Sprinkle a heated pizza stone or pizza pan with the cornmeal and spread the cauliflower dough evenly over top to form the crust. Bake for 20 minutes. While the crust is baking, remove the steamed vegetables and give them a rough chop. In the pan used to make the vegetables, tear the chicken Steak-Umm slices, season with pepper, and cook. Get your hands messy and toss the chopped vegetables and chicken together.

WP_003694By this time the crust should be done. Remove the crust from the oven. Using a spatula, ensure the crust is not sticking. Sprinkle the shredded cheddar on the hot crust. Then, top with the vegetables and chicken steak mix. Return to the oven for an additional 10 to 12 minutes.

Remove from the oven. In a microwaveable cup, break the slices of cheese and sour cream. Microwave for 30 seconds, stirring every 7 seconds or so. Drizzle the wiz over the pizza, slice, and serve!

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We ate dinner with big refreshing salads. Dad topped his slices with crushed red pepper flakes. Dinner with my daddies!

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Haha! I told my dad that dinner would be ready as soon as I “drizzle my wiz.” He said, “Okay, Snoop. Drizzle your wizzle, dog.” Hahah!

To end the night, Frank and I sat on the porch and enjoyed a sugar free Cherry Popsicle for National Cherry Popsicle Day!

Its early to bed, for me tonight. I am quite sleepy. See you in the AM.

Black and Gold

I was hoping to get some sleep after work, but instead, I made a trip to Wholefoods, made some Garlic and Cauliflower soup, and took a quick 45 minute nap. This nap is what powered me for the remainder of the day.

Every year, my girlfriend’s sorority host a Black & Gold Party. Each girl brings two dates. Its a way for the new inductees to meet other people. I’m a date every year.

This year was different, though. It was like I was back! I drank a little, I celebrated my friends birthday with some cake and nachos (without a panic attack), I socialized and laughed and danced, and reunited with some old friends. (And I had my first Bobbie hoagie since recovering!)

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Birthday Boy!

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The Bobbie

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Birthday Shot

So much cheese!

So much cheese!

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My crew of friends make the same cake for everyone’s birthday. Why? Because its that good! Its called the “Better than Sex” cake. I’m trying to figure out a way to make it a little healthier, but heres the jist:

Bake a Devil’s Food cake according to package instructions. While still hot, remove from oven and poke holes in the top with a fork or chop stick. Pour a can of sweetened condensed milk over top. Drizzle with caramel topping and cover with cool whip. Lastly, top the cake with chopped Heath Bars.

WP_001371I crashed at my girlfriend’s apartment and woke up early to head to campus, making a pit stop at 7-Eleven for some much needed coffee. I could feel some anxiety starting to set in as I thought about all the calories I had consumed last night. Immediately, as I arrived on campus, I headed toward the gym and had one of the best, and sweatiest workouts I’ve had in ages! I completes Julie’s Make Your Face Sweat Treadmill Workout . She was not kidding when she said “sweat.” I know I have a good workout when my shirt is wet from sweat! Minutes 32 to 40 really intimidated me but I pushed forward. I needed to adjust this just slightly. Every so often during those ten minutes or so, I dropped back down to 4.0 speed to catch my breath a bit (for about 30 seconds), but enough to still keep my heart rate up. Even with the modifications, I managed to run 3.88 miles an burn around 500 calories! SWEET!

After this, I asked the girl at the gym to make me a circuit, explaining that I just wanted to burn today! With a few modifications to her set-up, this is what was completed.

10 reps Chest Press 25lbs 2 sets
10 reps Lat Pull Down 40lbs 2 sets
10 reps Tricep Extensions 10lbs 2 sets
10 reps Row 40lb 2 sets
1 min High Plank
10 reps Weighted Squats 5lb in each hand 2 sets
8 each leg Lunges with Bicep Curls 5lb in each hand 1 set
10 and 10 reps Calf Raises (alternate 10 normal pace and 10 fast) 3 sets
1 min High Plank
15 each leg Bird Dog Crunch* 1 set
25 reps Double Crunch 1 set
25 reps Bicycle Crunch 1 set
1 min Modified Plank

* While returning to starting position touch elbow to knee to form a crunch

** I attached two links in case you were unsure about the form of these exercises

I finished with ten minutes on the elliptical. After a shower, I grabbed my laptop from the car, enjoyed a protein and fiber fix in the form of Chobani Flip Vanilla Golden Crunch topped with ground flax and hit the library to watch a lecture before class.

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