3 heart-healthy pizza recipes - KMSP-TV

3 heart-healthy pizza recipes

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BLACK BEAN NACHO PIZZA
(from "Eating Well" Magazine)

INGREDIENTS

EASY WHOLE-WHEAT PIZZA DOUGH

• 3/4 cup plus 2 tablespoons lukewarm water (105-115°F)

• 1 package active dry yeast (2 1/4 teaspoons)

• 1 teaspoon sugar

• 1/2 teaspoon salt

• 1 cup whole-wheat flour

• 1 cup all-purpose flour, plus additional for dusting

• 2 tablespoons yellow cornmeal

TOPPING

• 1 cup canned black beans, rinsed

• 1/2 cup chopped jarred roasted red peppers

• 1 medium clove garlic, quartered

• 1 tablespoon chili powder

• 1/4 teaspoon salt

• Yellow cornmeal, for dusting

• 1 cup shredded Monterey Jack cheese

• 2 medium plum tomatoes, diced

• 4 medium scallions, thinly sliced

• 1/4 cup chopped pitted ripe black olives

• 2 tablespoons chopped pickled jalapeños

PREPARATION

1. To prepare dough: Stir water, yeast, sugar and salt in a large bowl; let stand until the yeast has dissolved, about 5 minutes. Stir in whole-wheat flour, bread flour (or all-purpose flour) and cornmeal until the dough begins to come together.

2. Turn the dough out onto a lightly floured work surface. Knead until smooth and elastic, about 10 minutes. (Alternatively, mix the dough in a food processor. Process until it forms a ball, then process for 1 minute to knead.)

3. Place the dough in an oiled bowl and turn to coat. Cover with a clean kitchen towel and set aside in a warm, draft-free place until doubled in size, about 1 hour.

4. When you're ready to make your pizza, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle—don't worry if it's not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter.

5. Preheat the oven to 450 degrees.

6. To prepare topping & assemble pizza: Place beans, peppers, garlic, chili powder and salt in a food processor and process until smooth, scraping down the sides as needed.

7. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.

8. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.

9. Using a large spatula, flip the crust. Spread the bean mixture on the crust, leaving a 1-inch border. Quickly layer on cheese, tomatoes, scallions, olives and pickled jalapeños.

10. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

TIPS & NOTES

• Tip: To roll out pizza dough: When you're ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle—don't worry if it's not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter.

• Place a pizza stone on the lowest rack; preheat oven to 450°F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.

• Individual variation: The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

NUTRITION

Per serving: 317 calories; 8 g fat ( 4 g sat , 2 g mono ); 17 mg cholesterol; 46 g carbohydrates; 14 g protein; 6 g fiber; 692 mg sodium; 249 mg potassium.

Nutrition Bonus: Folate (30% daily value), Vitamin A (22% dv), Calcium (19% dv), Iron (17% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 1 medium-fat meat

PIZZA NAAN
(from Nigella Lawson, nigella.com)

Ingredients

• 2 store-bought whole grain naan bread (recipe is for 2 pizzas)

• 4 tablespoons tomato or pizza sauce

• 1 cup drained mixed mushroom antipasto (small marinated mushrooms from a jar)

• 1 cup roughly chopped fontina cheese

• 6 stalks thyme

Method

1. Preheat the oven to 425ºF. Lay the naan on a sheet pan or baking sheet.

2. Spread the tomato sauce over the naan, then tumble the drained mushrooms on top and sprinkle with the chopped cheese, before finally strewing with the thyme leaves, stripped from the stalks.

3. Cook in the oven for about 5 minutes, by which time the cheese should be bubbling and melted. Be careful not to burn your mouth.

PEAR, WALNUT & GORGONZOLA PIZZA
(from Eating Well Magazine)

 

Pita rounds make quick pizza crusts. But topped with the classic combination of pears, walnuts and blue cheese, they're taken to elegant heights. These pizzas are great with a green salad for a quick supper; wedges can also be served up as cocktail-hour fare.

Makes: 4 servings

Active Time: 20 minutes

Total Time: 35 minutes

INGREDIENTS

• 1 tablespoon extra-virgin olive oil

• 1 large sweet onion, sliced

• 1 medium ripe pear, sliced

• 2 tablespoons balsamic vinegar

• 1/2 teaspoon freshly ground pepper

• 4 6 1/2-inch or eight 4-inch whole-wheat pita breads

• 1/2 cup crumbled blue cheese, such as Gorgonzola

• 1/4 cup chopped walnuts

 

PREPARATION

1. Preheat oven to 450°F.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and golden, about 7 minutes. Stir in pear and cook, stirring often, until slightly soft and heated through, 1 to 2 minutes. Add vinegar and pepper and continue cooking, stirring often, until the liquid has evaporated and the onion is tender and coated with a dark glaze, about 2 minutes more.

3. Divide the onion-pear mixture among the pitas; sprinkle with cheese and walnuts. Transfer the pitas to a large baking sheet and bake until crispy and the cheese is melted, 10 to 15 minutes.

NUTRITION

Per serving: 361 calories; 14 g fat ( 4 g sat , 4 g mono ); 13 mg cholesterol; 53 g carbohydrates; 12 g protein; 8 g fiber; 543 mg sodium; 322 mg potassium.

Nutrition Bonus: Selenium (43% daily value), Fiber (33% dv), Iron (15% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 fruit, 1/2 high-fat meat, 1 1/2 fat

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