Diabetic Recipes

Pizza with Onions and Sun-Dried Tomatoes

(makes 25 pieces)

This is an adult pizza that even teens will like as long as you never tell them what they're eating. Here we give you the recipe for one pizza, but it can easily be doubled to serve more people. If your sun-dried tomatoes are very dry, plump them in boiling water, then chop. If you can not find low salt ham, you can substitute cooked chicken sausage.
corn meal (insignificant amount)
1 packaged 10-ounce (283 g) thin pizza crust
olive oil cooking spray
3 large onions, thinly sliced
1 tablespoon (15ml) water
1 teaspoon (5 ml) minced garlic
2 1/2 ounces (63.75 g) sun-dried tomatoes, minced
1 cup (200 g) shredded part skim mozzarella cheese
1 1/2 teaspoons chopped fresh rosemary
2/3 cups (100 g) low fat, low salt ham, sliced into strips
3 tablespoons (45 g) freshly grated Parmesan cheese
  1. Preheat oven to 400°F (200° C), gas mark 6.
  2. Sprinkle a pizza stone or baking sheet with a small amount of corn meal to prevent sticking. Place the pizza crust on top.
  3. Coat a nonstick skillet with cooking spray. Add the onions and water. Cover and cook until wilted, about ? minutes (since you cannot see them wilting while they are covered!). Uncover, raise the heat to medium high and add the garlic. Cook and stir until the onions start to brown. Add the tomatoes and continue to stir and cook another 5 minutes. Set aside.
  4. Spray the pizza crust with cooking spray. Sprinkle with mozzarella cheese leaving 1/3 inch around the edges. Top with onion-tomato mixture. Sprinkle with rosemary. Place the ham slices on the pizza and then sprinkle with Parmesan. Coat again with cooking spray. Bake until the edges are golden and the cheeses are puffed and brown, about 15 minutes.
  5. Allow the pizza to stand for 2 minutes before cutting into squares.
Per serving: 78 calories (27% calories from fat), 3 g protein, 2 g total fat (0.9 g saturated fat), 11 g carbohydrates, 1 g dietary fiber, 5 mg cholesterol, 158 mg sodium
Diabetic exchanges: 1/2 very lean protein, 1/2 carbohydrate (bread/starch)