ፈልግ

ምናሌ

ለገሱ

ገጠመ

Healthy Recipes: Smoky Corn & Black Bean Pizza


ምርት፡ 6 ምግቦች

አገልግሎቶች፡- 6

የዝግጅት ጊዜ፡- 30 ደቂቃዎች

ጠቅላላ ጊዜ፡- 30 ደቂቃዎች

የምግብ አዘገጃጀት መግለጫ፡-

The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

  1. 1 plum tomato, diced
  2. 1 cup canned black beans, rinsed
  3. 1 cup fresh corn kernels (about 2 ears)
  4. 2 tablespoons cornmeal
  5. 1 pound prepared whole-wheat pizza dough
  6. 1/3 cup barbecue sauce
  7. 1 cup shredded mozzarella, preferably smoked mozzarella

የምግብ አዘገጃጀት ደረጃዎች፡-

  1. Preheat grill to medium.
  2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
  4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrate; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 196 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Calcium (15% dv).

3 የካርቦሃይድሬት ምግቦች

ልውውጦች፡ 3 starch, 3 medium-fat meat

ገጠመ

ለገሱ