Health Information Library

Easy pizza for two

March 29, 2017

Recipe

This flatbread pizza is easy to make and can be topped with any variety of herbs and vegetables.

Serves 2

Use any variety of herbs on this pizza: cilantro (Mexican), oregano (Italian) or rosemary (French). Also try different vegetables, such as green onions, thinly sliced tomatoes, eggplant, hearts of palm, mushrooms or asparagus tips. For variety, try roasting the vegetables first.

Heat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spread tomato sauce over the flatbread. Top with the onion, pepper, mozzarella and basil. Place the pizza on a baking pan and bake until the cheese is melted and golden brown, 5 to 7 minutes.

1/2 cup chunky no-salt-added tomato sauce
1 ready-made whole-wheat flatbread (about 10-inch diameter)
2 slices of onion, 1/4-inch wide
4 slices red bell pepper, 1/4-inch wide
1/4 cup shredded low-fat mozzarella
2 tablespoons chopped fresh basil

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 163 Calories 26 g Total carbohydrate 1 mg Cholesterol 6 g Dietary fiber 1g Monounsaturated fat Potassium 8 g Protein 3 g Saturated fat 1/2 pizza Serving size 296 mg Sodium 5 g Total fat