April 13, 2019
Diabetes doesn’t have to end your love affair with pizza. If you’re going to occasionally indulge, we have for you a healthy version of pizza with no maida, more veggies and no cheese. This recipe is approved by our inhouse dietician, Mokshika Gada.
Ingredients
For The Pizza Sauce
2 large tomatoes
1 tsp olive oil
1 tsp finely chopped garlic
1/2 cup finely chopped onions
1/2 tsp dried oregano
1/2 tsp dry red chilli flakes
1/2 tsp chilli powder
salt to taste
For The Bhakri
1/4 cup whole wheat flour
1/4 cup quick cooking rolled oats
1 tsp oil
salt to taste
To Be Mixed Into A Vegetable Topping
1/4 cup finely chopped capsicum (red, yellow and green)
1/2 cup blanched small broccoli florets
1/2 tsp dried oregano
1/2 tsp dry red chilli flakes
salt to taste
50gm paneer (to grate)
Method
For the pizza sauce
- Make criss-cross on the base of the tomatoes and place them in boiling water for 2 to 3 minutes or till the skin begins to peel.
- Drain the tomatoes, cool slightly, peel, deseed and roughly chop them and blend in a mixer to a smooth pulp. Keep aside.
- Heat the olive oil in a broad non-stick pan; add the garlic and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the prepared tomato pulp, oregano, chilli flakes, tomato ketchup, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Keep aside.
For the bhakri
- Combine all the ingredients in a deep bowl and knead into stiff dough using enough water.
- Divide the dough into 8 equal portions.
- Roll a portion of the dough into a circle.
- Heat a non-stick tava (griddle) and cook the bhakri on a slow flame till pink spots appear on both the sides.
- Continue cooking the bhakri on a slow flame, while pressing with a folded muslin cloth or a khakhra press, till it turns crisp and brown from both the sides. Keep aside.
How to proceed
- Divide the vegetable topping into equal portions. Keep aside.
- Just before serving, place a bhakri on a clean, dry surface, spread approx. 2 tbsp of pizza sauce evenly over it and spread a portion of the topping evenly over it.
- Bake in a pre-heated oven at 200ºc (400ºf) for 15 minutes or keep it on hot tava and cover it with a lid. Grate some paneer and serve immediately.
Nutrient values per mini pizza
Energy 90kcal; Protein 4gm; Carbohydrate 18gm; Fat 4gm