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Pizza is a very, very popular food in America. Often times people look for some frozen pizza
to save a little money and to have a convenience in their house, to keep them in the freezer
so they can take them out whenever they want them. But it's really important that you read
the labels when you're in the frozen pizza section. For example this Home Run Signature
pizza is a meat lovers pizza so you can tell just by reading it that it's probably pretty
high in fat, it contains sausage, pepperoni and bacon. Now when you read the back a sixth
of the pizza, which isn't very much, most people
will eat one or two or three slices, a sixth of the pizza, which they consider one slice
has 420 calories, 23 grams of fat, 8 of which are saturated and 1120 milligrams of sodium,
which is very high in sodium. The one thing this does have is it does have some fiber,
it has 5 grams of fiber per slice. When you look
at the ingredients it does list wheat flour for the crust so it does have a little bit
of fiber. But this is very, very high in fat,
especially saturated fat so this would not be a
very healthy choice. Now this Lean Cuisine Pizza, this would equal probably a little
more then a sixth of this pizza, but not much.
This has 340 calories so a lot less, 7 grams of
fat as compared with the higher amount fat in that one, the sodium is 680 milligrams
as opposed to the 1120 and it does have also
5 grams of fiber. So this would be a healthier choice if you're looking for something for
a frozen pizza and it's a controlled portion so
somebody would get this and only eat this one portion whereas when you have this whole
pizza here you're more tempted to go back and cut
another slice. So what I'm going to show you today is how you can make your own pizza at
home for a lot less calories, a lot less fat and a lot less sodium and include a lot of
fresh vegetables. So what we're going to do is
I started here with a prepared whole wheat crust. You can buy these in the store there
are several different brands like bobolli or if
you want to you can also buy the doe or make your own pizza doe and you just cook that
ahead of time according to the instructions that would be on that uncooked dough. But
we have a cooked dough here. So the first thing I'm
going to do is I'm going to preheat the oven to 450, I'm going to let that heat up, ok
and then the next step what I'm going to do here
is I'm going to take our vegetable. I have a cup of spinach leaves, I have a cup sliced
mushrooms, I have a half a cup of sliced onions and then I have a tablespoon here of
this Smart Balance Light which is a good substitute for butter and a good substitute for margarine.
It only contains about 5 grams of fat for a whole tablespoon so going to use that
as I saute up the vegetables. Ok, we're going to get these vegetables sauteed. We're going
to start here, turn on the burner, you want it
about at medium heat. We're going to add that Smart Balance Light, add the spinach, and
this look like a lot in this pan but it really cook down a lot. A lot of that water comes
out of the vegetables. You got the mushroom and the onion. Ok, so what we're going to
do is that butter going to melt and you're just
going to move this around with a spoon until it's all sauteed. Looks like our vegetables
are all ready. We're going to bring this over here and we're going to assemble our pizza.
So we're going to start here, we're going to
take this half a cup of the sauce and we're going to spread it out evenly on the pizza.
And a half a cup should be plenty to cover the
pizza. And next what we'll do is add the vegetables and then we're going to put the cheese over
the vegetables. Alright so we spread these out
here, and that's about even and you can see much they cooked down. And then we're going
to sprinkle the cheese over the top, and I used
a reduced fat mozzarella which even saves more
calories. So for a serving of this cheese it contains 4 grams of fat, regular mozzerella
would be more like 6 or 7 so you saved a little
bit of calories there. Ok sprinkle that to the edges
and then this pizza crust the package on here said to bake this for 8-10 minutes so we'll
put this in for about 9 minutes and then we'll check on it. Alright we're going to stick
this in the oven. Ok it's been about 9 minutes
and our pizza is ready to come out. Alright, take this
out, it looks great. And here we have a healthy pizza that we made at home. Now comparison
wise when you look at that first pizza, that Home
Run pizza that wasn't very healthy a slice of that
had 420 calories, 23 grams of fat, 1120 milagrams of sodium and still had the 5 grams of fiber.
Now a slice of this pizza has 192 calories, it's less then half of what the other pizza
was. It has only 6 grams of fat, still has the
5 grams of fiber so the same fiber but the sodium
is 446 milagram so very, very less then the other pizza. So you can enjoy a healthy pizza
at home and it also tend to cost a little bit
less then you would buy in those frozen pizzas. Enjoy!