jordan sc-1 Make Your Own Low-Sodium Pizza Delicio

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Use one 10" shell, brushed with 1 tablespoon extra virgin olive oil. Spread half of a jar of pizza sauce (7 oz.) over entire crust.Slice fresh tomato thinly, approximately eight slices, and place four on each half/side of pizza. (Two per slice).Slice onion thinly, and separate the ring sections individually; place around pizza evenly.Brown 1/3 pound (approx. 6 oz) hamburger, (or use one cooked chicken thigh or 1/2 cooked chicken breast, skinless). Drain and distribute the finely-broken up ground beef around the pizza surface.Top with broken-up pieces of one slice of provolone, 1/2 cup Swiss cheese, or 1 oz fresh mozzarella. A combination of any of these is okay if you are careful to measure and take into account all amounts of sodium.Pineapple chunks, mushrooms, fresh basil leaves, and Italian spices such as oregan
While you may have given up a weekly visit to Pizza Hut, California Pizza, Sbarro's, or Domino's, it is not the end of the world. You can put together a heart-healthy and fantastic tasting pizza that has half the sodium of the average cheese (no meat) pizza at any of these pizza parlors - and this recipe includes meat!
The basics of a pizza are fairly simple [link widoczny dla zalogowanych], and generally are healthful ingredients. There's the crust, the sauce, the meat, the cheese [link widoczny dla zalogowanych], and the seasonings. That's where the "basics" end and the creative juices can begin flowing.
Pre-heat oven to 450 degrees.
The Basic Pizza Ingredients and Their Sodium Content
Pizza Shell (one medium pizza for two people) - look for Mama Mary's which has 186 mgs of sodium for 1/4 of 10" crust. The average of other brands (i.e. Boboli) for 1/5 of crust (one slice) averages 330 mg of sodium.Pizza-style tomato sauce – Ragu's Pizza Sauce Homestyle has 260 mgs per 2.2 oz serving (compared to their Pizza Quick Traditional which has 380 mgs). Other brands may go as high as 780 to 800 mgs. of sodium.Olive oil (extra-virgin) or canola oil - zero milligrams of sodiumMeat Toppings
Ground Beef – 90% lean, 85 mg sodium per 3 oz servingChicken – thigh meat, skinless, broiled, 46 mgs per thigh; white meat 3 oz. broiled, skinless, 64 mgs per servingItalian sweet sausage – Perdue turkey sausage, grilled, 490 mgs per 3 oz serving (regular Italian sweet sausage may have up to 900 mgs per 3 oz serving.)Pepperoni – hard to find a "low-sodium" brand, but Wegman's Italian Classic deli Italian sausage is 480 mgs per 1 oz. serving. Use very sparingly, if you must!Fruit and Vegetable Toppings
Onions - 0Fresh tomatoes – 1 mg per thin small slice (.5 oz)Mushrooms - 0Artichoke hearts – 1/2 cup boiled, drained, no salt added, 80 mgs sodiumPineapple - 0Fresh basil - 0Fresh spinach – 8 mgPesto – 1/4 cup, 720 mgs (may vary by brand, but is very salty.)Pine nuts - 0Cheeses
Provolone – Sargento, regular [link widoczny dla zalogowanych], full-fat, 1 slice (.7 oz) – 125 mgs sodium (reduced fat is 140 mgs) Alpine Lace Reduced Fat & Sodium – 190 mgs. (per 1 oz); shredded – Sargento Aged 1/4 cup – 240 mgs.Mozzarella – fresh, 1 oz balls, 20 mgs. Kraft Natural Shredded, 2% Milkfat, 200mgs per 1 oz. Most part-skim mozzarella is between 175 and 200 mgs per oz.Swiss Cheese – 1 oz. slice, 54 mgs; shredded, 1 cup (3.8 oz) 207 mgsParmesan – 1 tablespoon grated, 76 mgs (.2oz)Toppings to be Avoided
AnchoviesCapersCheddar CheeseShaved ParmesanHot Italian sausagedeli meats like ham, bologna, salami, baconRecipe for Home-Made Low-Sodium Pizza

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