Nutritious Mini Pizza
by Tarla Dalal
Now is the time to wipe off the misconception that tasty pizzas are unhealthy, and healthy pizzas are never tasty! This recipe transforms the international favourite into a healthful snack by using whole wheat flour instead of maida to create the base, and replacing cheese with an innovative low-fat cream cheese. A chunky topping of broccoli and capsicum along with pizza sauce help retain the authentic flavour of pizzas while restricting the calories and fat content. These handily sized Nutritious Mini Pizzas will be a welcome addition to a party once in a while.
Nutritious Mini Pizza recipe - How to make Nutritious Mini Pizza
Preparation Time: Cooking Time: Baking Time: 13 to 15 minutes Baking Temperature: 200°C (400°F) Total Time:
Makes 10 mini pizzas
For The Pizza Sauce (makes 1/2 Cup)
3 large tomatoes
1/2 tbsp olive oil
1/2 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped onions
1/4 tsp dried oregano
1/2 tsp dry red chilli flakes (paprika)
1 tbsp tomato ketchup
1/2 tsp chilli powder
salt to taste
1/4 tsp sugar
To Be Mixed Into A Low-fat Cream Cheese
1/2 recipe low-fat cream cheese
2 tbsp low-fat milk, 99.7% fat-free
1/4 tsp mustard (rai/sarson) powder
Other Ingredients
10 whole wheat (gehun) mini pizza base
1/4 cup roughly chopped yellow capsicum
1/4 cup blanched broccoli florets (small)
For the pizza sauce
- For the pizza sauce
- Make criss cross on the base of the tomatoes and place them in boiling water for 2 to 3 minutes or till the skin begins to peel.
- Drain the tomatoes, cool slightly, peel, deseed and roughly chop them and blend in a mixer to a smooth pulp. Keep aside.
- Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds.
- Add the onions, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the prepared tomato pulp, oregano, chilli flakes, tomato ketchup, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the sugar, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Keep aside.
How to proceed
- How to proceed
- Place a pizza base on a greased baking tray and spread ½ tbsp of the pizza sauce evenly over it.
- Arrange some capsicum cubes, a few broccoli florets and finally top it with 1 tsp of low-fat cream cheese evenly over each pizza.
- Bake in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes or till the base is evenly browned.
- Serve immediately.
| Energy | 25 cal |
| Protein | 0.9 g |
| Carbohydrates | 2.5 g |
| Fiber | 0.5 g |
| Fat | 1.2 g |
| Cholesterol | 0.8 mg |
| Vitamin A | 150.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 12.7 mg |
| Folic Acid | 8.7 mcg |
| Calcium | 32.1 mg |
| Iron | 0.2 mg |
| Magnesium | 5.3 mg |
| Phosphorus | 16.4 mg |
| Sodium | 22.1 mg |
| Potassium | 53.4 mg |
| Zinc | 0 mg |
I tried this NO CHEESE pizza at home and to my surprise all including my little one loved it... The cream cheese really works well to give a healthy low cal pizza. And the yellow capsicum and broccoli was what tempeted my daughter to try her hand on it...