Meatless Salad Pizza

Meatless Salad Pizza

It’s no secret: Americans have a love affair with pizza. But conventional toppings like pepperoni, sausage and extra cheese aren’t doing your waistline (or your arteries) any favors. Step outside the box and try topping a whole-wheat pizza crust with a cool, crisp salad. You’ll enjoy the crunch of a traditional pie and benefit from the added fiber, nutrients and phytochemicals.

Ingredients:

1 medium bunch (about 2 cups) arugula or other leafy greens, rinsed, drained and finely chopped
1 large tomato, seeded and chopped
1 small red onion, finely diced
1 small red bell pepper, cut into thin strips
1 small yellow bell pepper, cut into thin strips
2 tsp. extra virgin olive oil
2 tsp. red wine vinegar
Whole-wheat pizza dough, or pre-baked whole-wheat pizza shell, roughly 12-inches in diameter (for example, whole-wheat Boboli)
Dash of Garlic powder (optional)
Dash of Oregano (optional)
3/4 cup low-sodium pizza sauce
1/4 cup grated reduced-fat Parmesan cheese

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Preheat the oven to 425 degrees.

2. Place the greens in a mixing bowl. Add the tomato, onion and peppers. Meanwhile, in a small bowl mix the oil and vinegar. Add the dressing to the salad, and toss it with a fork. Set it aside.

3. If you are using fresh dough, roll it out and let it rise according to the package directions. For some added flavor, consider sprinkling the dough with garlic powder and oregano before baking. Top the dough or pre-made pizza crust with the pizza sauce, leaving a 1/2-inch border. Bake the dough for 8 minutes or until the crust is crisp. If you choose to use a pre-made pizza shell, bake it according to package directions.

4. Remove the crust from the oven and, while the pizza crust is still hot, cover it with the salad greens. Lightly sprinkle the top with the grated Parmesan cheese.

5. Cut the pizza into individual servings and serve immediately.

Makes 4 servings.
Per serving: 280 calories, 8 g total fat (3 g saturated fat), 46 g carbohydrate, 12 g protein, 7 g dietary fiber, 500 mg sodium.

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