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Healthy In A Hurry: Guilt-Free White Pizza

Even when we’re trying to eat healthy, we all have food cravings from time to time. The important things to remember are to consume the unhealthy choices in moderation, and also to try to update your favorite recipes into healthier versions. And yes, you can do that without compromising taste!

One food that many people miss when they’re eating healthy is pizza. With all that bread and cheese and oil and other toppings, though, the calories and fat add up really fast. I’ve been playing around with a few different pizza recipe ideas, and I’ve found a couple of great alternatives.

This recipe, for Guilt-Free White Pizza is quite different from traditional pizza, but it’s close enough that it puts a stop to any cravings! Try this one, and if it doesn’t quite do it for you, don’t worry – I have a couple of other pizza recipes I’ll be sharing, so you’ll be sure to find something that works for you!

Guilt-Free White Pizza


 2 large 100-calorie burrito-size whole wheat tortillas

1/4 cup shredded mozzarella cheese

1 cup low fat ricotta cheese

1 tsp. garlic powder

8 slices Canadian-style bacon

1 tomato, thinly sliced and seeded

1 cup fresh basil leaves


1. Preheat oven to 375.

2. Spray pizza pan with non-stick cooking spray. Place one tortilla in the pan, and then bake 5 minutes per side or until almost crispy.

3. Repeat with other tortilla

4. Mix together mozzarella and ricotta cheeses.

5. Add garlic powder to cheese mixture and mix well.

6. Spread cheese mixture on baked tortillas. Top with Canadian bacon, tomato, and basil.

7. Return to oven for 5 minutes or until cheese is heated through.

Serves 2.

Per serving: 360 calories, 37 gm carbohydrates, 14 gm fat, 37 gm protein

You can download the recipe here: One Move Forward’s Healthy In A Hurry Guilt-Free White Pizza

I hope you will give this recipe a try if you need a pizza fix! It’s not as bready, cheesy, or oily as what you’ll get at your favorite pizza joint, but it’s also much healthier! Enjoy!

Healthy In A Hurry: Flounder Mediterranean


Do you find yourself constantly going back to the same grilled chicken breast with (fill in the blank) when you’re trying to get a healthy meal on the table? I know I do, and there are only so many different ways you can prepare chicken breasts, and after a while, they all taste the same!

I rarely make fish, even though it is a healthy choice, mostly because it’s not on my radar the way the old stand-bys are. So for this week’s Healthy In A Hurry recipe, I have a very simple and easy fish recipe that will take you literally less than 10 minutes to prepare.

Flounder Mediterranean


1 medium onion, thinly sliced

1 lb. flounder fillets

1 large (28 oz.) can tomatoes in thick puree

1 small can sliced black olives

1 (4 oz.) container crumbled garlic and herb feta cheese


Place onion in the bottom of a 9″ x 13″ glass baking dish. Place fish on top of onion. Top fish with tomato puree. Add blacked olives and then feta on top of tomatoes.

Bake at 425 degrees for 25 minutes.

That’s it! It really is that simple! I’m guessing this would work with other kinds of fish if that’s what you prefer, although I’ve only tried it with flounder. Also, because I don’t care for the texture of onions, I use dried onion flakes instead. I know a lot of people who don’t care for onions, but I think you’d lose a lot of flavor if you skipped them completely.

Because this dish has a lot of sauce, it goes well with brown rice or quinoa. If you’re not familiar with quinoa, it is a seed that is considered to be a whole grain and is also high in protein and has a nutty flavor. You can find it at your grocery store, and it is as easy to prepare as rice. has simple instructions you can use if you’d like to try quinoa. It’s a very healthy alternative to white rice, and you can use it in place of rice in almost any recipe or menu. Give it a try! Then add a small side salad, and you’re set.

I hope you’ll try the Flounder Mediterranean! I promise it’s very easy to make, and it adds a whole different flavor to your healthy meals repertoire!

Download the recipe here: One Move Forward’s Healthy In A Hurry Flounder Mediterranean

Healthy In A Hurry: Tuna Nicoise Salad

Tuna Nicoise Salad

I fell in love with this salad the first time my mom made it for me years ago. She had spent some time in France and had eaten the nicoise while she was there, and then she created her own at home.

One of the reason I like it so much is because of the variety of tastes and textures that come with all the ingredients. It’s a far cry from your typical green salad topped with grilled chicken, and the rich taste makes a very healthy meal feel like an indulgence.

This salad is a balanced meal in one dish, and I promise it only takes about 20 minutes to prepare! As always, I have provided a link at the end, so you can download the recipe.

Tuna Nicoise Salad


2 (6 oz.) cans of tuna in olive oil

2 T. red wine vinegar

1 T. Dijon mustard

1/2 lb. Yukon gold potatoes, quartered (higher in vitamins and lower in carbohydrates than white potatoes)

1/2 lb. fresh green beans, cut into 2-inch pieces

3 sliced hard-cooked eggs, quartered

1/4 c. green, nicoise or kalamata olives, pitted and sliced

3 roma tomates, quartered

Green and/or red leaf lettuce


1. Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain and cool.

2. Drain cans of tuna, reserving the oil.

3. Mix tuna oil with red wine vinegar and Dijon mustard.

4. In a large bowl, combine the tuna, potatoes, green beans, eggs, olives, and tomatoes.

5. Add dressing and toss to coat.

6. Serve over a bed of lettuce.

There are a lot of variations to this recipe that might be fun to try. You might like cucumbers or even artichoke hearts in place of the beans or tomatoes. If you prefer a vegetarian meal, you can substitute chick peas or baked falafel for the tuna. Some people like to add more zing to this salad by adding capers or anchovies (or both!). Create this salad however you’d like, and enjoy!

Download the recipe here: One Move Forward’s Healthy In A Hurry Tuna Nicoise Salad


Healthy In A Hurry: Mock Fried Chicken


Mmmm…who doesn’t love fried chicken? So many people grew up with this American favorite, but now know how unhealthy it is to eat fried foods. Good news – I have your solution! This recipe for mock fried chicken is really easy. Instead of breading the chicken and then frying it in oil, you coat the chicken with corn flakes and then bake it. I think you’ll be amazed with the results!

At the end of this article, you’ll find a link to download the recipe. Give it a try!

Mock Fried Chicken


3/4 cup coarsely crushed corn flakes

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1/4 teaspoon ground red pepper

4 boneless, skinless chicken breasts (about 1 to 1/2 pounds)

1/4 cup low-sodium chicken broth


1. Mix corn flakes, garlic powder, black pepper and red pepper in a medium bowl.

2. Dip chicken into broth. Coat with corn flake mixture. Place chicken on baking sheet.

3. Bake at 400 degrees for 20 minutes or until chicken is done.

Serves 4.

Nutritional values per serving: 204 Calories, 3g Fat, 15g Carbohydrate, 28g Protein

This recipe is really quick to make. If your chicken is already defrosted, prep time is probably about 10-15 minutes at the most.

If fried chicken makes you think of summer picnics, serve this dish with corn-on-the-cob, a whole grain roll, and watermelon for dessert…and then go eat outside! 🙂

Download the recipe here: One Move Forward’s Healthy In A Hurry Mock Fried Chicken

Healthy In A Hurry: Japanese Okonomiyaki


I am starting a new weekly article series called, “Healthy In A Hurry.” If you’re looking for inspiration for new recipes that are good for you and also don’t take a long time to prepare, this is for you!

Most Healthy In A Hurry posts will be one full dinner menu, complete with an entree and all your sides, and I will also sometimes include suggestions and ideas that you can integrate into your current cooking style to increase the health factor in what you’re serving. I hope you’ll enjoy trying new dishes and learning with me!

Japanese Cuisine

If you are familiar with Japanese cuisine at all, you know there is a lot more to it than sushi. Okonomiyaki is a pancake-like dish that has countless different varieties. You can start with the basic batter, and then add whatever combination of meat, seafood, vegetables, and spices you like.

It’s very easy to make and tastes great, but what I like best about it is that it’s a great dish for sneaking in a lot of vegetables. The picky eaters in your family will barely notice!

The recipe below is the one I use. I love the flavor combination, but feel free to mix and match whatever ingredients work for you and your family.

Okonomiyaki Recipe


2 cans tiny shrimp

2 cups thinly cut cabbage

3 green onions (chopped)

1 bag bean sprouts

1 medium zucchini, shredded

5 eggs, lightly beaten

1 1/2 cups Bisquick

1/2 cup low-sodium chicken broth

2 tsp. soy sauce


1. In a large bowl, mix shrimp, cabbage, green onions, zucchini, and bean sprouts.

2. In a separate bowl, beat together eggs, Bisquick, broth, and soy sauce.

3. Pour batter over shrimp mixture and toss thoroughly to coat.

4. Use non-stick spray or 1/4 tsp. sesame oil on pans over medium heat. Pour 1/4 cup batter into pan, cover and cook for four minutes. Turn over, and cook for four more minutes.

Serves 4.


You will need a little sauce for these. I like to make my own by mixing a little Worcestershire sauce into some Trader Joe’s organic ketchup. You can also buy some bottled sauces, but just be careful because many of the sweet ones are high in sugar, and others are high in sodium. You can get really creative with this recipe, so have fun!

I hope this inspires you to try something new (and healthy!) tonight! Let me know if you give it a go, and I’d especially love to hear about the variations you create! Happy healthy eating!

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The Wellness Burger: Tips To Turn Your Favorite Foods Into Healthy Choices