Healthy Recipes: Smoky Corn & Black Bean Pizza

Mar 30, 2012

بازده: 6 وعده

خدمات: 6

زمان آماده سازی: 30 minutes

زمان کل: 30 minutes

توضیحات دستور غذا:

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.

مواد لازم دستور غذا:

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

مراحل دستور غذا:

Preheat grill to medium.
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.
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.
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.

دستور غذا:

در هر وعده: 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

پاداش تغذیه: Calcium (15% dv).

3 Carbohydrate Servings

مبادلات: 3 starch, 3 medium-fat meat