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Serve Pizza
For Back-To-School Night
by The American
Institute for Cancer Research |
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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. |
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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. |
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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 - Makes 2 pizzas or 8 servings.
1/2 lb. turkey cutlets, cut
into thin strips
2 cups thinly-sliced onion
1/4 cup finely-chopped flat-leaf parsley
1 tsp. lemon pepper
1 tsp. minced garlic
1 tsp. dried oregano
2 tsp. extra virgin olive oil
2 10-inch pizza shells
1 cup chopped tomatoes
6 Kalamata olives, pitted and slivered
4 oz. feta cheese, crumbled
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.
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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Author: |
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The
American Institute for Cancer Research (AICR) is the cancer charity
that fosters research on the relationship of nutrition, physical
activity and weight management to cancer risk, interprets the
scientific literature and educates the public about the results.
It has contributed more than $91 million for innovative research
conducted at universities, hospitals and research centers across
the country. AICR has published two landmark reports that interpret
the accumulated research in the field, and is committed to a
process of continuous review. AICR also provides a wide range
of educational programs to help millions of Americans learn to
make dietary changes for lower cancer risk. Its award-winning
New American Plate program is presented in brochures, seminars
and on its website, 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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