Pizza with a south-of-the-border accent is piled high with healthy stuff

Pizza is Italian in origin, right? Then whoever heard of a Mexican Mini-Pizza—and one invented by the Chickasaw Indians, as well? What a melange of cultures.

But my new recipe for these mini-pizzas, provided by the ever-handy and clever source, the Chickasaw Nation Nutrition Services, is a winner indeed. I’ve never eaten anything with the name of pizza attached to it that was so nutritious.

Start with a storebought tostada shell (Ortega brand was the lowest in sodium of all those on the shelf, I found.) On it goes a smearing of fat-free refried beans that have been mixed with some (from-scratch) taco seasoning. Top each with reduced-fat cheese, fresh corn, shredded spinach and carrots (whoever heard of using carrots as pizza topping?), sliced avocado, salsa, and fat-free sour cream.

Colorful and healthy, these made a delightful presentation on the serving plate. Two tostadas (they were so filling, I couldn't even finish the second one and had to save half of it for another meal), served with some red grapes alongside them, for me made for a complete and easy-to-prepare dinner.

A special word about the taco-seasoning (recipe also provided below). Health-conscious shoppers sometimes shy away from storebought taco-seasoning packets for fear they contain a high sodium content. This Get-Fresh! Taco Seasoning Mix is salt-free. I quadruple the recipe and store the mixture in an airtight container, so I can keep some on hand and cook future Tex-Mex items with a clear conscience.

Mexican Mini-Pizzas

1/2 packet taco seasoning, Get-Fresh recipe (below)

3/4 cup refried beans, fat free

4 tostada shells

1/2 cup corn, fresh off the cob

3/4 cup Mexican-blend cheese, reduced fat

3/4 cup shredded spinach

1/2 cup shredded carrots

1/2 cup salsa

1/2 large avocado, sliced into chunks

1/2 cup fat-free sour cream

Preheat oven to 350 degrees. In a small bowl mix together taco seasoning and beans. Spread 3 tablespoons beans on each tostada. Sprinkle 2 tablespoons corn on each tostada. Top each tostada with 3 tablespoons of cheese. Place tostadas on a baking sheet and bake until cheese is melted, about 2 minutes. Remove tostadas from the oven and place on a plate. Top each tostada with 3 tablespoons spinach, 2 tablespoons carrots, 2 tablespoons salsa, 2 tablespoons avocado chunks, and 2 tablespoons sour cream. Serve. Makes 4 servings.

Get-Fresh! Taco Seasoning Mix

1 teaspoon onion powder

1 teaspoon chili powder

1/2 teaspoon cumin powder

1/2 teaspoon crushed red pepper

1/2 teaspoon instant minced garlic

1/2 teaspoon cornstarch

1/4 teaspoon oregano

Combine all ingredients. Store in airtight container. (Above recipe constitutes 1 packet. For the Mexican Mini-Pizza recipe, 1/2 packet is called for.)

King Ranch Chicken's origins may be disputed, but no one debates the flavor of this healthy, comforting dish

For 12 long years it was one of my treasured connections to the Lone Star State. During that dozen years of Eastward wandering, Hubby and I were privileged to live in two of the beauty spots of the U.S.--Nashville, TN, and Richmond, VA. We loved soaking up all that was a part of those two interesting cities, but the Green Grass of Home always beckoned. When those longings became palpable, I'd brew me up some King Ranch Chicken.

The origin of King Ranch Chicken is somewhat debatable, but no one disputes that this dish, named for the epic South Texas ranch that covers a gargantuan territory, is Texana at its finest. King Ranch Chicken is a soft, slightly spicy, cheesy mixture of tomatoes, tortillas, chicken, creamy sauce, and green peppers. It's the ultimate comfort food--especially when the comfort needed involves a taste of home.

The recipe I used during the years of our Eastward progression was from a First Place recipe book--First Place being the Christ-centered health program whose materials I was privileged to help launch when I worked in Nashville. This recipe collection was the first I encountered to start subbing healthy ingredients for this casserole that's synonymous with All Things Texan.

My October 2010 issue of Southern Living magazine featured King Ranch Chicken in a collection of simple slow-cooker recipes. I had never seen a slow-cooker adaptation for King Ranch Chicken, so I was eager to try to take it on, especially since it called for a generous portion of my garden-fresh green peppers that I knew would help spice it up.

In the year 2000 a gracious God allowed us to return to Texas for good. I believe I heard the bells of heaven ring out the day our four vanloads of belongings crossed that state line and we were able to settle back among our roots. I no longer need to cook King Ranch Chicken to ground me in Texana, but I still bask in that great flavor. This slow-cooker recipe bubbled in the crockpot overnight and with my garden's own green peppers added was a welcome reward the next morning so I could say "got-it-done" for that day's meal.

King Ranch Chicken

4 cups chopped cooked chicken

1 large onion, chopped

1 large green bell pepper, chopped

1 (10 3/4-ounce) can cream of chicken soup, low-sodium variety

1 (10 3/4-ounce) can cream of mushroom soup, low sodium variety

1 (10-ounce) can diced tomatoes and green chilies

1 garlic clove, minced

1 teaspoon chili powder

12 9-inch) fajita-sized tortillas

2 cups (8 ounces) shredded Cheddar cheese (I use cheese from 2-percent milk)

Stir together first 8 ingredients. Tear tortillas into 1-inch pieces; layer one-third of tortilla pieces in a lightly greased 6-quart slow cooker. Top with one-third of the chicken mixture and 2/3 cup cheese. Repeat layers twice. Cover and cook on low 3 1/2 hours or until bubbly and edges are golden brown. (I cooked mine overnight on low with no problem.) Uncover and cook on low 30 minutes. Makes 12 servings.