Low Fat Pizza with Onion Sauce

Low Fat Pizza with Onion Sauce

This is another low fat pizza that I found in the Pasta, Pizzas & Pancakes (Sarah Brown's Healthy Eating Cookbooks)

There are 2 ways you can go when cooking this recipe: you could either make it with a pre-packaged pizza base (low in fat, if possible), or you can make your own base, as shown in the low fat pizza recipes page. If you have the time, try to make your own dough. It is healthier, and you determine how much fat you take with your pizza.

In this recipe, the main flavour in the pizza sauce, of course, comes from the onions. Cook them at low heat and add a bit of salt to bring out the juices till they go soft (but not burnt!).

This low fat pizza contains 37 g of carbs per portion, as well as 9 g of protein and 7 g of fiber. Nice and simple!


Either a portion of home-made pizza dough, or a pre-packed pizza base.

2 tsps virgin olive oil

1/2 kg (1 lb) finely chopped onions

1 tsp crushed garlic

2 Tbsp tomato puree

2 tsps fresh marjoram (fresh)

1/4 kg (1/2 lb) thinly sliced potatoes

1 Tbsp lemon juice

25 g (1 oz) almonds (slivered)

Nutritional Information:

Serves 4

Fat: 9.8 g

Cal: 260

KJ: 1092

WW: 5 Points

This is what you do:

First, preheat your oven to 200°C (400°F).

Now make the sauce: heat the oil in a saucepan, and fry the onions and garlic for about 5 minutes, till the onions go soft. Then reduce the heat and simmer for about 10 minutes, till the onions release their juices. Add a bit of salt to help the process (but not too much).

Remove from heat and add the tomato paste and marjoram, mixing well. Add ground pepper if you wish.

Now spray a baking tray with no-stick canola oil .

If you have chosen to use your own pizza dough, knead it and roll out a 10 inches round on a floured surface, and then place the pizza base on the baking tray.

Now spread the sauce thoroughly over the base, and garnish it with the sliced potatoes.

In a small bowl, mix the olive oil and lemon juice and brush the potato slices with this mixture.

Bake the pizza for about 30 minutes. The pizza will be ready once the potatoes and the base are "cooked" (not raw).

Remove from the heat and add the almonds. Put it back into the over for another 5 minutes, and you're done.

You can have your pizza slice with your favourite diet drink (or with a nice low fat smoothie, if you want to avoid sodium).

Enjoy your low fat pizza with onion sauce.

Source: I found this low fat pizza recipe in Pasta, Pizzas & Pancakes (Sarah Brown's Healthy Eating Cookbooks)

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