Have a Plant: Fruits & Veggies for Better Health

Click to view larger image of Pizza w/Salad: Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Make Half Your Plate Fruits & Veggies

Dive into mounds of luscious vegetables smothered over a whole wheat crust, artfully seasoned with an olive oil-herb blend, including basil and garlic. Serve with a side salad and simple home-made vinaigrette. This meal uses flavorful and convenient herb blends as a sodium-reducing strategy. Children enjoy building pizza, and when kids are involved in food preparation, they’re more likely to eat vegetables.
 
Recipe Cost for 4 People: $13.64 ($3.41/serving)*
 
Preparation Time: 30 minutes
  • 2 tbsp Mrs. Dash Tomato Basil Garlic Seasoning Blend
  • 2 tbsp olive oil
  • Packaged pre-baked thin pizza crust, 12″, whole wheat
  • Cooking spray
  • 4 Roma tomatoes, thinly sliced
  • 1½ cups crimini mushrooms, sliced
  • 2 cups baby spinach
  • ½ cup thinly sliced red onion
  • ¾ cup shredded fat-free mozzarella cheese
Place rack in center of oven and preheat oven to 400°F. In a small bowl, mix Mrs. Dash Tomato Basil Garlic Seasoning Blend with olive oil. Place pizza crust on pizza pan. Brush pizza dough with Mrs. Dash olive oil blend, reserve remainder. In a large mixing bowl, gently toss vegetables and remaining Mrs. Dash olive oil blend. Spread coated vegetables evenly over pizza dough, leaving about ½” border around the edges. Top vegetables with shredded cheese. Bake 10 minutes, until cheese is melted.

Complete this Healthy Plate: Serve with side salad and an 8 fl-oz grape juice.

Side Salad: Spinach, tomato slices, and vinaigrette

Vinaigrette: 2 tbsp olive oil, 1 tbsp vinegar, 1 tsp lemon
juice, ½ tsp sugar, and 1 tbsp Mrs. Dash Original
Blend Seasoning (4 servings)
 
Serves: 4
 
Fruits & Veggies per Serving
1 Cup
 
 
Nutrition Information per Serving:
Calories: 300
Total Fat: 11g
Saturated Fat: 2.5g
% of Calories from Fat: 33%
% Calories from Sat Fat: 8%
Protein: 15g
Carbohydrates: 40g
Cholesterol: 5mg
Dietary Fiber: 8g
Sodium: 550mg
 
Each serving provides: : An excellent source of protein, dietary fiber, and vitamin A, and a good source of vitamin C, calcium, and iron.

*Retail prices, Boulder, Colorado, August 2011

MrsDash.com

Go Back to “Healthy Plate” for this Recipe  
Go Back to Main List of Healthy Plates See Another Healthy Plate

Other Stories