Mealtime Makeover: Whole-Wheat Pizza
By using whole-wheat crust, part-skim cheese, turkey pepperoni, and mixed vegetables, this pizza offers kids more of the nutrients they need, with less fat and fewer calories.
Prep time: 25 minutes
Ingredients:
| This Recipe | Traditional Recipe |
| 1 ready-to-bake whole-wheat pizza crust (10 inches in diameter) |
1/3 (2 slices) medium pizza (typical delivery-style pizza with pepperoni and thin crust) |
| 1/2 c pizza sauce | |
| 1 c shredded part-skim, low-moisture mozzarella cheese | |
| 1/2 c (17 slices) turkey pepperoni | |
| 1 c sliced mushrooms |
Directions:
1. Preheat oven to 400 degrees Fahrenheit (204 degrees Celsius).
2. Spread pizza sauce on crust.
3. Spread cheese on top of the sauce.
4. Sprinkle sliced mushrooms and pepperoni on top of the cheese.
5. Bake approximately 15 minutes.
6. Cut into 6 wedges.
Serves: 3
Serving size: 2 slices
Nutritional analysis (per serving):
| This Recipe | Traditional Recipe |
| 395 calories | 570 calories |
| 22 g protein | 22 g protein |
| 11 g fat | 26 g fat |
| 3.6 g sat. fat | 10 g sat. fat |
| 52 g carbohydrate | 62 g carbohydrate |
| 8 g fiber | 3 g fiber |
| 24 mg cholesterol | 26 mg cholesterol |
| 980 mg sodium | 1507 mg sodium |
| 160 mg calcium | 259 mg calcium |
| 1 mg iron | 4 mg iron |
| n/a mcg folic acid | n/a mcg folic acid |
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Looking for a snack-size version of this recipe? Try making mini whole-wheat pizza snacks.
Mini whole-wheat pizza snacks
Prep time: 5 minutes
Ingredients:
| This Recipe | Traditional Recipe |
| 1/2 whole-grain English muffin | 1 French bread pizza with pepperoni |
| 1 tbsp pizza sauce | |
| 4 slices turkey pepperoni | |
| 2 mushrooms, sliced | |
| 1 slice part-skim, low-moisture mozzarella cheese |
Directions:
1. Toast whole-grain English muffin half in toaster or toaster oven
2. Spread pizza sauce on the muffin.
3. Top with sliced turkey pepperoni and mushrooms.
5. Top with mozzarella slice.
6. Toast in toaster oven or conventional oven at 350 degrees Fahrenheit (176 degrees Celsius) until cheese melts and ingredients are heated through.
Serves: 1
Serving size: 1 mini pizza
Nutritional analysis (per serving):
| This Recipe | Traditional Recipe |
| 183 calories | 570 calories |
| 13 g protein | 29 g protein |
| 7 g fat | 28 g fat |
| 3 g sat. fat | 14 g sat. fat |
| 17 g carbohydrate | 50 g carbohydrate |
| 2.25 g fiber | 4 g fiber |
| 17 mg cholesterol | 65 mg cholesterol |
| 388 mg sodium | 1160 mg sodium |
| 287 mg calcium | 450 mg calcium |
| 1 mg iron | 4.5 mg iron |
| 15 mcg folic acid (muffin only) | n/a mcg folic acid |
Note: Recipe can be doubled to make 2 mini pizzas from a single whole-grain English muffin.
Reviewed by: Steven Dowshen, MD
Date reviewed: October 2005
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2008 The Nemours Foundation. All rights reserved.
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2008 The Nemours Foundation. All rights reserved.
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