Pizza Meals

Categories:General Health
Farhan Mirajkar

Choose a low-fat or mini pizza from our Fat and Calorie Controller. Alternatively, buy a ready-made pizza base, top with Basic Tomato Sauce or half a jar of readymade pizza topping, then add any of the items suggested below. Either way, serve your pizza with big heaps of F2 Salads to turn it into a healthy fibre-rich meal.    

Home-topped pizza

• 1 ½ fat units for ready-made pizza base (23cm/9 inch) or 1 for a mini (l4cm/5 ½ inch) ready-made pizza base.

• PLUS 1 ½ fat units for portion of homemade tomato sauce or half jar of ready-made pizza topping.

Cheeseless Pizza Options. Add any of the following to your pizza, calculating the appropriate number of fat units.

Fat-free ingredients capers, pricked small whole or halved cherry tomatoes, thinly sliced red or green peppers, sliced button mushrooms, sweetcorn, drained pineapple chunks, small broccoli florets (blanched in boiling water for 1 minute), thinly sliced onion.

• ½ fat unit – 3 halved stoned black olives.

• ½ fat unit – drained small can of tuna in brine.

1 ½ fat units – 75g/30z cooked free-range chicken breast, shredded.

Cheesy Options: These toppings use just a little cheese not the quantity that makes so many supermarket and restaurant pizzas so fattening. In each case, first spread the pizza base with tomato sauce. Add one of the following toppings, then bake in a hot oven for 10 minutes.

Fat units include tomato sauce and a 23cm/9 inch pizza base. You may prefer to use a mini-base, in which case subtract "a fat unit from each total.

Spinach, tomato and ricotta: Microwave 100g/3 ½ ,oz baby spinach for 1-2 minutes until just wilted. Drain and squeeze out excess water. Spread spinach in small loose heaps over the pizza, dot in between with 50g/20z ricotta (curd) cheese, placing it in small blobs. Place 3-4 halved cherry tomatoes in between the spinach and cheese and sprinkle with freshly ground black pepper. On a mini pizza base use just 25g/1oz cheese, less veg and tomato sauce.

Red pepper, feta and rocket: Cut one roasted red pepper, drained of brine, into strips and arrange on the pizza. Scatter with 25glloz crumbled feta cheese and 3 stoned and halved black olives. Season with pepper. Bake, then serve garnished with rocket leaves or torn fresh basil.

Hawaiian: Scatter 2 tbsp sweetcorn kernels, about 75g/30z drained pineapple chunks (half a small can) and 3 roughly chopped drained sun blush tomatoes over the pizza. Sprinkle with 25g/ 1oz grated mozzarella.

Artichoke, red onion and mozzarella: Scatter 2-3 thickly sliced artichoke hearts, drained of brine (not the ones in oil ), ½ 4 thinly sliced red onion and 1 tbsp drained and rinsed capers over the pizza. Top with 50g/20z thinly sliced 'light' or 'reduced-fat' mozzarella. If using regular mozzarella just use 25g/1oz grated.


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