The low fat pizza Rustica is worth 9.5 WW pts. That's more than your average serving of low fat dinner... but it is still low in fat compared with the amount of fat found in your local pizzeria's produce. Far less!
However, it contains 4 Vegetables, 56 mg Cholesterol, 950 mg Sodium, 68 g Total Carbohydrate, 4 g Dietary Fiber, 31 g Protein, 165 mg Calcium... I mean... It is very healthy.
Besides, the whole thing about eating low fat meals is that you also have to exercise if you want to enjoy a few "luxuries". Don't worry. Even though this pizza is higher in points than others, you'll be able to enjoy it provided you budget your points for the day (or if you're in a calorie counting regime, your calories and fat).
Apart from being healthy, the low fat pizza rustica is delicious and very colorful. Kids will love it. I promise!
1 1/2 cups marinara sauce
2 Tbsp tomato paste (no salt added)
1 tsp granulated sugar
1/4 teaspoon salt
1 Tbsp olive oil
2 cups thinly sliced mushrooms
2 tsps minced garlic
280 g (10 oz) ground skinless chicken breasts
1 cup coarsely chopped red onions
1 Tbsp minced fresh oregano
1/4 tsp crushed red pepper flakes
1 medium red capsicum (bell pepper), seeded and cut into thin strips
1/2 medium green capsicum (bell pepper), seeded and cut into thin strips
1/2 medium yellow capsicum (bell pepper), seeded and cut into thin strips
3 ounces peppered feta cheese, crumbled
1/4 cup slivered fresh basil
This is what you do:
Preheat oven to 190°C (450°F) and spray a baking tray with Cannola oil.
Preparing the sauce:
Mix marinara sauce and tomato paste in medium bowl, stirring until paste is dissolved; then set aside.
Use your own dough (as described in the main low fat pizza recipes page), or use a pre-packed pizza base.
Preparing the topping:
Heat 1 teaspoon of the remaining oil in large nonstick skillet , add mushrooms and half of the garlic.
Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are soft and tender... but without overcooking them.
With slotted spoon, remove mushroom mixture from skillet, and set aside.
In same skillet, combine chicken, onions, oregano, pepper flakes and remaining garlic; cook, stirring to break up meat, 4-5 minutes, until no longer pink. Remove from heat.
Spread the pizza base with the sauce, and top evenly with the chicken mixture, mushroom mixture, red, green and yellow capsicums, cheese and basil.
Sprinkle evenly with the oil, and bake for about 20 minutes (until crust is crispy and cheese is melted).
Cut into 8 wedges. It's 2 slices per serving.
Your low fat pizza rustica is ready... handle with care! ;-)