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Home >> Lifestyle: Childrens
Meals:
Serve Pizza
For Back-To-School Night
FROM THE AMERICAN INSTITUTE
FOR CANCER RESEARCH
Your kids may go off to school
happy if they know there's pizza for dinner. What is commonly
thought of as fast food for college kids can be a healthful meal
for children, and adults, of all ages. But how good it is for
you depends on some choices.
A crust, for example, made
from a refined and enriched flour provides vitamin B, thiamine,
riboflavin, niacin and iron, but a whole-wheat crust adds even
more nutrition, plus more dietary fiber. You can make your own
or look for a pre-made crust at the market.
But it's what goes on the crust
that can tip the scales. Keep in mind that when you add toppings,
you add both calories and nutrients. Making sauces with a limited
amount of oil is a good start. Cheese adds protein, vitamin A,
riboflavin and calcium. But it also adds calories and fat, so
keep high-fat cheese to a minimum, sprinkling the crust lightly
with part-skim mozzarella or low-fat soy cheese.
Standard meat toppings like
pepperoni, sausage, ground beef and ham also add calories and
fat along with protein and nutrients. There are plenty of alternatives,
like lean poultry, shellfish, or beans. Adding fresh vegetables
to your pizza adds color and texture, as well as fiber. Try cauliflower,
broccoli, eggplant, roasted bell pepper strips, onions, or mushrooms.
You can make a Mexican pizza
with black, kidney, or pinto beans. Toast or bake the pizza crust
and spread with a spicy tomato sauce or chunky salsa. Top with
beans, grated low-fat Monterrey Jack cheese and chopped oregano
or cilantro. Give pizza a Tuscan taste with diced chicken breast,
finely-chopped green onions, roasted red peppers and a small
amount of grated Parmesan or part-skim mozzarella cheese.
The following Greek pizza uses
lean turkey and the Mediterranean flavors of tomatoes, olives,
lemons and feta cheese.
Greek Pizza
Preheat oven to 450 degrees.
In a large bowl, combine turkey,
onion, parsley, lemon pepper, garlic and oregano.
In a large, non-stick skillet,
over medium-high heat, sauté mixture in oil 5 to 7 minutes,
or until turkey is lightly browned and no longer pink in the
center. Place pizza shells on a large baking sheet. Top with
turkey mixture, tomatoes, olives and cheese. Bake for 10 to 12
minutes, until the crust is heated through and the cheese is
slightly melted.
Makes 2 pizzas or 8 servings.
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Per serving: 302 calories, 8 g. total fat (3 g.
saturated fat), 39 g. carbohydrate, 17 g. protein, 2 g. dietary
fiber, 737 mg. sodium. |
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AICR offers a Nutrition Hotline
(1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m. ET, a free service
that allows you to ask a registered dietitian questions about
diet, nutrition and cancer. The American Institute for Cancer
Research is the only major cancer charity focusing exclusively
on the link between diet, nutrition and cancer. The Institute
provides a range of education programs that help millions of
Americans learn to make changes for lower cancer risk. AICR also
supports innovative research in cancer prevention and treatment
at universities, hospitals and research centers across the U.S.
The Institute has provided more than $62 million in funding for
research in diet, nutrition and cancer. AICR's Web address is
www.aicr.org.
AICR is a member of the World Cancer Research Fund International. |
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ARTICLE POSTED 2002 |
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