Healthy Recipes: Smoky Corn & Black Bean Pizza
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 وعده کربوهیدرات
مبادلات: 3 starch, 3 medium-fat meat
