WHOLE GRAIN PIZZADILLAS AND TOFU RANCH DIPPING SAUCE

whole grain pizzadillas

REGISTERED DIETITIAN, CARA ROSENBLOOM

These easy lunchbox fold-overs are a cross between pizza and quesadillas, and a great replacement when your kids get bored of sandwiches. Paired with the creamy tofu ranch dip and assorted vegetables, they’ll be a huge hit at lunchtime.

Ingredients:

  • 2 tbsp sodium-reduced tomato sauce

  • 2 whole grain wheat tortillas (6 inch rounds)

  • 1/3 cup shredded mozzarella or soy cheese

  • 2 tbsp finely chopped sweet peppers

  • 1 small mushroom, thinly sliced

Method:

  1. Spread tomato sauce on one tortilla.

  2. Sprinkle cheese, sweet peppers and mushrooms over sauce.

  3. Top with second tortilla.

  4. Cook in non-stick pan over medium heat turning over once until golden brown and cheese is melted, 4-5 minutes.

  5. Let cool and cut into wedges.

  6. Serve with tofu ranch dipping sauce.

Nutrition facts (per 1 pizzadilla): 285 calories, 7 g fat, 40 g carbohydrate, 16 g protein, 550 mg sodium, 6 g fibre 

Convenience tip: If you have 10 minutes to spare, make the pizzadillas the night before for easy lunchbox packing in the a.m.


TOFU RANCH DIPPING SAUCE

As a dip, dressing or sandwich spread, this wonderful condiment will soon become a staple in your fridge. With the piquant and savoury appeal of ranch dressing, kids will love to use it as a dip, and you’ll be confident knowing that unlike commercial dressings, it’s not high in calories, fat or sodium!

Ingredients:

  • 12 oz. (350 grams) silken tofu

  • ¼ cup apple cider vinegar 3 tbsp lemon juice

  • 1 tbsp olive oil 2 tbsp chopped fresh Italian parsley 2 tbsp chopped fresh dill ¼ tsp garlic powder ¼ tsp salt ¼ tsp pepper

Method:

  1. In a food processor, add all ingredients and process until smooth.

  2. Adjust salt and pepper to taste.

  3. Serve with assorted vegetables for dipping.

Nutrition Facts (per 2 tbsp): 28 calories, 2 g fat, 1 g carbohydrate, 2 g protein, 40 mg sodium, 0 g fibre

Parent tip: try this dressing as a sauce for salmon – it’s divine!

Convenience tip: if you have a hand blender (also called an emulsion blender), skip the food processor and make this dip right in a bowl!