Thai-Style
Veggie Pizza
Peanuts meet pea pods in this
Asian-inspired pizza.
PER SERVING: 300 cal., 10 g total fat ( 3 g sat.
fat), 0 mg chol., 621 mg sodium, 45 g carbo.,
4 g fiber, 10 g pro. Exchanges: 0.5 vegetable,
3 starch, 1 fat. Carb choices: 3.
Whole Wheat Pizza
With the Works
This fresh-looking pizza is pictured
on our cover and on page 84.
PER SERVING: 222 cal., 7 g total fat ( 2 g sat.
fat), 17 mg chol., 641 mg sodium, 30 g carbo.,
3 g fiber, 13 g pro. Exchanges: 0.5 vegetable,
2 starch, 0.5 lean meat. Carb choices: 2.
Greek Pita Pizzas
A pita crust keeps the carbs low on
this pizza. Pictured on page 85.
PER SERVING: 251 cal., 10 g total fat ( 4 g sat.
fat), 42 mg chol., 739 mg sodium, 25 g carbo.,
4 g fiber, 16 g pro. Exchanges: 1 vegetable,
1 starch, 1. 5 lean meat, 1 fat. Carb
choices: 1. 5.
1 8-inch Italian bread shell (such
as Boboli brand)
Nonstick cooking spray
1⁄
2 cup sliced fresh shiitake or
button mushrooms
11⁄
3 cup sliced fresh pea pods
2 tablespoons shredded carrot
2 tablespoons sliced green onion
2 to 3 tablespoons bottled
peanut sauce
11 tablespoon chopped peanuts
Fresh cilantro leaves
Nonstick cooking spray
1 16-ounce loaf frozen whole
wheat bread dough, thawed
1⁄
2 cup pizza sauce
11⁄
2 of a 6-ounce package thinly
sliced Canadian-style bacon
11⁄
2 cups cut-up fresh mushrooms
1 cup red and/or yellow roma or
cherry tomato slices or wedges
1⁄
4 cup fresh basil leaves
4 ounces sliced fresh mozzarella
cheese or finely shredded
reduced-fat four-cheese Italian
blend cheese ( 1 cup)
11. Preheat oven to 450°F. Place
bread shell on an ungreased baking
sheet. Bake for 5 to 7 minutes or
1. Preheat oven to 375°F. Lightly
until light brown and crisp. coat a baking sheet with spray. On a
2. Meanwhile, coat an unheated lightly floured surface, roll dough to
medium nonstick skillet with a 121⁄2-inch round or two 7-inch
cooking spray. Preheat over rounds. Transfer round(s) to
medium heat. Add mushrooms, pea prepared pan; build up edges. Prick
pods, and carrot; cook and stir with a fork. Bake for 10 minutes.
about 2 minutes or just until tender.
2. Top w ith sauce, meat, and
Stir in green onion. mushrooms. Bake for 20 minutes.
3. Spreadpeanutsauceontohot
3. Add tomatoes, basil, and
crust. Top with vegetable mixture, cheese; bake about 5 minutes or until
peanuts, and cilantro leaves. Serve cheese is melted and crust is golden.
warm. Makes 2 servings. Serve warm. Makes 8 servings.
(build a smarter pizza)
6 ounces lean ground beef
1⁄
4 cup finely chopped onion
2 cloves garlic, minced
11 8-ounce can tomato sauce
11 teaspoon snipped fresh
rosemary
2 6-inch whole wheat or white
pita bread rounds, split
horizontally and toasted
11⁄
2 cup shredded part-skim
mozzarella cheese ( 2 ounces)
11⁄
2 cup shredded fresh spinach
1 small tomato, chopped
11⁄
4 cup crumbled feta cheese
12 pitted ripe olives, quartered
1. Preheat oven to 400°F. In a
nonstick skillet, cook beef, onion,
and garlic until meat is brown;
drain off fat. Stir in sauce and
rosemary. Bring to boiling; reduce
heat. Simmer for 2 minutes.
2. Top pita rounds with meat
mixture and mozzarella cheese.
Bake for 2 to 3 minutes more or until
cheese is melted. Top with spinach,
tomato, feta cheese, and olives. Serve
warm. Makes 4 servings.
THE CRUST: Most of pizza’s carbohydrates are in the crust, so consider your choices carefully whether
preparing your own pizza or having one delivered. For traditional flour crusts, think thin and whole grain.
Start with a pizza dough mix or whole grain bread dough. Roll it slightly thinner than the package directs. Or
go for an untraditional ready-made thin crust, such as a whole grain tortilla or split pita bread round.
THE SAUCE: Sauces can be high in sodium, so look for no-salt-added tomato products or skip the sauce
entirely and rely on a brushing of olive oil for moistness.
THE TOPPINGS: Toppings can add a lot of fat and sodium. Opt for veggies, such as mushrooms, peppers,
onions, artichokes, zucchini, tomatoes, or greens. For meats, choose shrimp, chicken, Canadian-style
bacon, ham, or ground beef. Watch high-sodium toppings, such as olives, pickled peppers, capers,
anchovies, and seasoning blends. A sprinkling of fresh herbs goes a long way to give a pizza extra zip.
THE CHEESE: Stick with low-fat mozzarella or use just a little of stronger-flavor cheeses, such as
Parmesan, Romano, blue, or feta. And resist the urge to add extra cheese.
