Carb-Conscious and South Beach Diet Friendly Flatbread Pizza to Make at Home
posted by Kalyn Denny on February 17, 2009
This Carb-Conscious Flatbread Pizza can help satisfy that pizza craving with less carbs!
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 Carb-Conscious and South Beach Diet Friendly Flatbread 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. Depending on where you live, you might find flatbread that’s even lower in carbs for your pizza base.
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 preference (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.
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.