Monday, February 16, 2009

Recipe for Delicious and South Beach Diet Friendly Flatbread Pizza to Make at Home

I've had one of those weekends where nothing turns out in the kitchen and every photo looks like there was vaseline on the lens, and the one good thing that happened was that I figured out how to make this completely delicious South Beach Diet friendly pizza. I wish the photo was better, but trust me when I say this version of diet-friendly pizza is something I'll be making all the time! (Edit - updated with new photo August 2009. Still not the best, but better!)

So if anyone is wondering how Pizza can be diet friendly, let's talk about that first, starting with all the reasons regular pizza isn't good for the South Beach diet. There's the crust with white flour, pizza sauce which usually has sugar added, and cheese and toppings with too much fat. So what am I using to replace these decidedly not diet-friendly ingredients?

It was this new multi-grain version of FlatOut flatbread with flax that got me thinking about pizza. They're made with 100% stone ground whole wheat, and each one has 17 carbs, but 8 grams of fiber, and only 2.5 grams of fat.

Muir Glen Pizza sauce has only 3 grams of sugar and 2 grams of fat in 1/4 cup and I'm only using two tablespoons on each pizza. (I froze the rest of the sauce in small containers, each with enough sauce to make two flatbread pizzas.)

I know plenty of people like vegetarian pizza, but when it comes to pizza, I'm all about the pepperoni. This turkey pepperoni only has 4.5 grams of fat in 15 pieces of pepperoni, just enough to cover the top of a flatbread pizza.

Finally, this low-fat pizza cheese is a blend of Part-Skim Mozarella, Provolone, Romano, and Parmesan cheese with only 6 grams of fat in 1/4 cup. I used 3/4 cup on each pizza but that was for two servings of pizza, so not too bad at all.

I hate figuring out nutritional information, but I know some of you will want to know, so I'm going to do it just this once. Roughly calculated (using my sixth grade math skills) with each flatbread pizza being two servings, this pizza comes out to about 16 grams of fat and 6 carbs per serving. You could use less cheese or veggie toppings if you wanted to make it even lower in fat, Of course pizza isn't for phase one, but this is something a South Beach dieter can enjoy once in a while for phase two and certainly okay for phase three. Convinced? Now here's how to make it.

Start by heating your cookie sheet for a few minutes in a 450F oven, then put the flatbread in the oven and toast one side for 2-3 minutes.

Turn the flatbread over and put a scant two tablespoons of pizza sauce on the toasted side. I spread it around with a pastry brush.

Put 1/2 cup cheese over the sauce, or here's where you could use less cheese if you'd like to be really virtuous.

Put turkey pepperoni over the cheese, or any other toppings you like. I made a version with South Beach friendly Canadian bacon that was also good.

I sauteed some mushrooms in a tiny bit of olive oil (use a non-stick pan) and put a layer of those on top of the pepperoni. This is definitely optional, or use any veggie that you like. I would pre-cook most veggies because the pizza only cooks for 7 minutes.

Finally, 1/4 cup more cheese over the top of the mushrooms and pepperoni. Some people don't put cheese over their pizza toppings, so this is definitely a personal perference (and again another place to save on fat if you skip this extra cheese.)

South Beach Diet Friendly Flatbread Pizza
(Makes 2 servings of pizza)

1 piece Multi-Grain FlatOut flatbread
1 tsp. + 1 tsp. olive oil
2 T Muir Glen Pizza sauce (or use any low-sugar sauce)
1/2 cup + 1/4 cup low-fat grated pizza cheese (I used a blend of Part-Skim Mozarella, Provolone, Romano, and Parmesan cheese)
12-15 pieces turkey pepperoni (or use Canadian bacon or turkey Italian Sausage, precooked)
4 oz. sliced mushrooms, sauteed (or use other veggies of your choice)

Preheat oven to 450F/230C. While oven heats, put flat cookie sheet into oven to heat. (If you have a pizza stone, that would work great here.) After about 5 minutes, remove cookie sheet, drizzle on about 1 tsp. olive oil, and spread around with paper towel. (Be careful not to burn yourself on the hot pan.) Put flatbread on pan, put in oven and cook 2-3 minutes, just until bottom of the flatbread is slightly toasted.

While oven heats and flatbread toasts, heat 1 tsp. olive oil in non-stick frying pan, add mushrooms and saute until they're softened and starting to brown. (You may need slightly more oil, depending on your pan.)

Remove cookie sheet from oven and turn flatbread over, then spread 2 T pizza sauce on the toasted side, spreading around with your fingers or a pastry brush so there is a very thin layer of pizza sauce on the entire surface of flatbread. Sprinkle 1/2 cup cheese over sauce, and spread around so it covers sauce. Layer pepperoni, then mushrooms, over the cheese, finishing with 1/4 cup more cheese.

Put cookie sheet back into hot oven and cook pizza 7-8 minutes, or until cheese is melted and slightly browned and pizza is done. Watch it carefully the last couple of minutes. Cut in half for two servings, and serve hot.
Printer Friendly Recipe

South Beach Suggestions:
With the suggested ingredients to make this South Beach Diet friendly, I'm guessing this would be approved for phase two or three of the South Beach diet. The nutritional information certainly compares favorably with the Frozen South Beach Deluxe Pizza, and would be about the same size serving. Served with a Perfect Restaurant Quality Salad, this would be a great dinner.counter customizable free hit

48 comments:

The Duo Dishes said...

Looks really good! FlatOut is so versatile. Makes awesome pizzas and wraps.

StickyGooeyCreamyChewy said...

This is such a great idea! It would be perfect for an after school snack too. I just bought FlatOut wraps for the first time the other day because they were a BOGO and I will definitely be making some pizza with them.

Marc @ NoRecipes said...

I can totally relate to having things that just don't end up being post-worthy. It's annoying to put all that effort into it only to find out that the photos didn't quite turn out right.

This pizza looks like a real gem though and I'm all about diet foods that don't look "diet".

Alisa - Frugal Foodie said...

South Beach or not, that looks great!

Lisa said...

Where did you get that sauce and the turkey pepperoni? I've never seen either of those. I try to use like turkey chunks, but it's just not pepperoni! Sounds good. I'll be trying it. I've seen that Flat Out at Walmart, and I use it for turkey vegie roll ups quite often! Thanks for the pizza idea!

MsBlueKatt said...

I've been making Flat-Out pizzas for a while now and LOVE them! Thanks for the pizza sauce recommendation. I've been making my own, but this would be good to have in the pantry.

Kalyn said...

Thanks everyone for the nice comments about the pizza, even though I wish the top photo was a bit more drool-worthy! The pizza was great though. Lisa, I got the Pizza at Smiths (Kroger brand) and the pizza sauce from Whole Foods. The low-fat Pizza cheese is also Kroger Brand, and the FlatOut flatbread is also from Smiths.

Pearl said...

what a great idea to use flatout!

ChichaJo said...

That pizza looks drool-worthy...diet or not!

Anonymous said...

I've been making Flat Out pizzas for some time. I love to put eggplant, roasted red peppers, carmelized onions on them ... YUM!

Anonymous said...

Lisa, I wanted to let you know that I usually find tureky pepperoni in meat section (the part where they sell lunch meat), right next to the regular pepperoni. Hormel is the brand I have in my refrigerator right now.

lpatterson768 said...

Thanks for the recipe. I had seen but not tried the FlatOut bread yet, so it is great to see you using it to make one of my favorite foods!

marmay said...

Doesn't the sodium content bother you. The bread alone has a lot and then with all the pizza fixins it makes it even worse.

Chiot's Run said...

I've never tried that bread before, I usually make my own. The pizza looks so delicious. MMM, perhaps I'll make pizza for supper.

Joanne said...

Looks great! You would never know that its "diet" pizza (which I think is the hallmark of a good "diet" recipe).

Ranee said...

That looks delicious! I can't wait to try this recipe.

Kalyn said...

Marmay, I'm not overly concerned about sodium, since my blood pressure is normal. The FlatOut has 210 mg sodium in one piece, you're only eating half a piece so that isn't much sodium in the bread. The highest sodium ingredient here is the turkey pepperoni, so if you're concerned about sodium you could skip that and use something else.

Andra said...

I bought the Italian herb Flat Out bread at Publix yesterday. I've never tried it but thought to myself that it would make a fantastic artichoke heart and goat cheese pizza. I got very excited to see this pizza post! I think I'll try that on my next Saturday night off. By the way, Flat Outs are on sale BOGO at Publix all this week.

Katarina Johansson said...

This looks yummy! :)

katrina said...

That's a nice looking pizza crust - and pizza! I like to load a pizza up with pesto and sliced veggies and a little red sauce, so now you've got me wanting to find that FlatOut and indulge!

Pam said...

Wow, this sounds delicious! Pizza is one of the things I miss the most. I will definitely try to find that flatbread. Any suggestions as to where? I haven't seen it a Whole Foods, but haven't really looked.

Andy said...

Thanks for the recipe! I'm new to your blog but I'm loving it! I also haven't see FlatOut around. I'm wondering if Whole Foods carries it as well. I've made the South Beach Diet pizza crust many times. Its really good - but quite time consuming. This looks so much easier. Thanks again!

Kalyn said...

I think I said this earlier in the comments, but in Utah I can get FlatOut at Smiths (Kroger). They also sell it at Albertsons here.

Geri said...

Looks like a great yummy low-fat version of pizza. I haven't tried flatbread before, so I'll look for it in the store.

Christine said...

What a great and clever way to may low-glycemic pizza. I'm truly impressed, Kalyn! I'll be on the lookout for that FlatOut bread.

Lydia (The Perfect Pantry) said...

I'm going to have to look for a local (East Coast) equivalent of the FlatOut. Maybe Joseph's Oat Bran & Flax Lavash would do the trick, though it's a bit thinner. I think the pizzas look great -- a definite bookmark!

Paula Maack said...

Very nice, Kalyn! Now you have me thinking about pizza, too!!

Cheers,

~ Paula

Maria said...

This looks SO good! I can't wait to make pizza with flatbread! Josh is going to love this. We made whole wheat dough last week, we will try this this week!

Val said...

What a great idea!

I'm not familiar with the South Beach Diet, but if this is the kind of food you can eat on it.. COUNT ME IN! ;o}

Gloria Chadwick said...

I love your healthy, delicious version of pizza. Thanks for posting about it! :)

lesley said...

I will have to have a look round for FlatOut, not seen it here, but there may be an equivellant. I'm not a pepperoni lover, so that means I can have more mushrooms & maybe some fresh pineapple. Great photo's! & thanks for taking the time with the nutritional value, I know it's a pain!

Darlene said...

Hi Kalyn! Always love your blog! I'm here in SLC, too -- actually SOJO. (I'm not from NY, but think that's a cool way to say SJ, don't you?) This is a fantastic pizza idea I'll have to try. Thought I'd pass along a tip on sauteeing mushrooms that perhaps you may know. For an individual serving, I toss them into a bowl and pop into the microwave for a bit -- no water, just mushrooms! They sorta steam to perfection. I try to keep my oil calories where I'll love them the most! I 'saute' onions and green peppers the same way but add a tiny bit of water.

Kalyn said...

Darlene, never tried that with mushrooms, what a great tip. I'll definitely try it.

Also I think SOJO has a fun ring to it! My sister lives there.

Michelle said...

I've made a pizza with Flat Out before, even when I wasn't on SB, and it is DELISH. Good thing I love a thin crust.

I'm on Phase 1 right now, and interestingly, I've been making almost the exact same pizza, sans crust and mushrooms. Just heat the turkey pepperoni in micro for 30 seconds, spoon on a small amount of sauce and sprinkle on some cheese and nuke 10-15 more sec. Then just eat the pepperoni pizza bites...awesome! Barely even miss the crust.

Lisa (Homesick Texan) said...

Your pizza is gorgeous! I haven't seen that brand in NYC, but I'll keep my eyes out for it.

extremesoccermom said...

I looks awesome to me. I love using the flat out for pizza.

Penny said...

Thanks for the tip on FlatOut. Since Sunday is usually our pizza night, this will be on the menu! Will let you know the results, but I already know it will good.

Penny said...

Kalyn, OK it is Sunday night and we just had the flatbread pizza. It was really, really good. Thanks for making it possible to eat pizza without the guilt. You are the best!

Kalyn said...

Penny, so glad you liked it! Thanks so much for the nice feedback!

LessOfMe said...

Oh my gosh that looks so good!! I'm going to try it this evening for sure. Thanks for the great recipe and all the nice pictures!

Megan said...

I LOVE to make FlatOut pizzas--they are a staple in my home. I usually omit the tomato sauce and pile high with veggies--onions, bell pepper, mushrooms...YUM!

Kalyn said...

Carol, glad you like the recipe.

Rock Kitaro said...

Nice!!! People don't realize how healthy turkey products are and you really can't tell a difference.

Kalyn said...

The turkey pepperoni is great in this.

Kyle and Ali said...

These were delicious! Pre-SBD, I worked for a mystery shopping company and so ate pizza quite often. It's probably what I miss the most. I have been craving it really badly lately so we bought some of these flatbreads (finally found them) and have eaten these pizzas twice this week for dinner! Yummm! Thanks for the great idea!

Kalyn said...

So glad you liked it!

itzzzchloe said...

WOW! This looks really good. I was searching for Pizza Recipes, I am planning to make a fantastic Home-Made Pizza for an upcoming
Filipino Singles party for all my filipinos here in Great Falls. As a filipino woman who just moved in America, I really dont have a lot of experience making some good pizza. In the Philippines, we have different type of Food. When I cam here everytime I attend a party, there's always like chips, mexican food, and of course the Pizza. I think Pizza is great to have for parties. So, Really glad to find some good recipes and try. Experimenting and trying new recipe is fun to do, and everyday practice makes a perfect pizza! :)

Unknown said...

I made 2 of these last night--delicious! My husband commented they were as good as any pizza we have had anywhere. Only thing different was I sauteed some spinach with the mushrooms and added banana peppers before putting in the oven. Looking forward to serving these as an appetizer at the next party :).

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