Quick and Healthy: A Weeknight Meal

By Caroline – February 2, 2011

WHOLE-WHEAT PIZZA WITH BROCCOLI FLORETS, ARUGULA, AND WHITE BEANS Serves 6

The closer your meal is to “ready-to-eat” before you get it home from the grocery store is usually a bad sign. It’s bound to be bad for you, taste prepackaged, or both. But that does not mean you have to rule out all shortcuts completely.  This recipe utilizes prepared grocery store items and is quick to come together, but is still a healthy choice.

Tips and tricks:

  • Broccoli florets and arugula are all available prewashed and ready for cooking. Still give them a rinse before you start, but that should be all in terms of prep work. Your mushrooms may need a little more care, but many stores (like Whole Foods) sell chopped vegetables in their produce sections.
  • If you are unfamiliar with Silpats, or silicone baking mats, they are well worth the investment. The completely eliminate the need to grease (ie. add calories and fat to) your baking sheets.

Ingredients:

  • 1 pound prepared pizza dough, whole wheat
  • 2 cups broccoli florets, chopped
  • ¼ cup water
  • 6 ounces arugula, chopped
  • 8 ounces Cremini, Button, or Portabella mushrooms, sliced
  • 1 cup white beans
  • Pinch of salt
  • Pepper, to taste
  • ½ cup prepared pesto
  • 1 cup shredded part-skim mozzarella cheese

Directions:

Position oven rack in the lowest position, and preheat oven to 450 degrees. Coat a large baking sheet with cooking spray, or use a Silpat (silicone baking mat). Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to baking sheet, and bake until puffed and lightly crisped on bottom, about 8 to 10 minutes. While the crust is baking, steam broccoli with water in a large skillet over medium heat, covered, until tender. Drain broccoli and set aside. Drizzle skillet with olive oil (or spray with nonstick spray) and sauté mushrooms over medium heat until tender. Stir in arugula and cook until wilted. Season with salt and pepper and remove from heat. Blend pesto and white beans with a blender or in a food processor. Spread mixture evenly over the crust, top with broccoli, mushrooms, and arugula, and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, about 8 to 10 minutes.

Per serving: 375 calories; 42 g carb; 19 g protein; 6 g fiber; 14 g fat

 

 
Previous Article
 

Related Articles

Advertisement
AFM Digital Magazine