Pizza for Dinner
From the American Institute for Cancer Research

Your kids may go off to school happy if they know there's pizza for dinner. What is commonly thought of as fast food for college kids can be a healthful meal for children, and adults, of all ages. But how good it is for you depends on some choices.

A crust, for example, made from a refined and enriched flour provides vitamin B, thiamine, riboflavin, niacin and iron, but a whole-wheat crust adds even more nutrition, plus more dietary fiber. You can make your own or look for a pre-made crust at the market.

But it's what goes on the crust that can tip the scales. Keep in mind that when you add toppings, you add both calories and nutrients. Making sauces with a limited amount of oil is a good start. Cheese adds protein, vitamin A, riboflavin and calcium. But it also adds calories and fat, so keep high-fat cheese to a minimum, sprinkling the crust lightly with part-skim mozzarella or low-fat soy cheese.

Standard meat toppings like pepperoni, sausage, ground beef and ham also add calories and fat along with protein and nutrients. There are plenty of alternatives, like lean poultry, shellfish, or beans. Adding fresh vegetables to your pizza adds color and texture, as well as fiber. Try cauliflower, broccoli, eggplant, roasted bell pepper strips, onions, or mushrooms.

You can make a Mexican pizza with black, kidney, or pinto beans. Toast or bake the pizza crust and spread with a spicy tomato sauce or chunky salsa. Top with beans, grated low-fat Monterrey Jack cheese and chopped oregano or cilantro. Give pizza a Tuscan taste with diced chicken breast, finely-chopped green onions, roasted red peppers and a small amount of grated Parmesan or part-skim mozzarella cheese.

Greek Pizza
Makes 2 pizzas or 8 servings

The following Greek pizza uses lean turkey and the Mediterranean flavors of tomatoes, olives, lemons and feta cheese.

1/2 lb. turkey cutlets, cut into thin strips
2 cups thinly-sliced onion
1/4 cup finely-chopped flat-leaf parsley
1 tsp. lemon pepper
1 tsp. minced garlic
1 tsp. dried oregano
2 tsp. extra virgin olive oil
2 10-inch pizza shells
1 cup chopped tomatoes
6 Kalamata olives, pitted and slivered
4 oz. feta cheese, crumbled

Preheat oven to 450 degrees.

In a large bowl, combine turkey, onion, parsley, lemon pepper, garlic and oregano.

In a large, non-stick skillet, over medium-high heat, saute mixture in oil 5 to 7 minutes, or until turkey is lightly browned and no longer pink in the center. Place pizza shells on a large baking sheet. Top with turkey mixture, tomatoes, olives and cheese. Bake for 10 to 12 minutes, until the crust is heated through and the cheese is slightly melted.

Per serving: 302 calories, 8 g. total fat (3 g. saturated fat), 39 g. carbohydrate, 17 g. protein, 2 g. dietary fiber, 737 mg. sodium.