Perfect Pizzas
Pizzas aren’t what spring to mind when you want a healthy option, but these three recipes are high in fibre and will contribute to your five–a-day recipes SARA BUENFELD photographs MIKE ENGLISH
Cajun prawn pizza HEALTHY
HIGH FIBRE
3 OF 5-A-DAY
SERVES 2 PREP 10 mins COOK 20 mins EASY ❄
For the base 200g wholemeal flour, plus extra for kneading 1 tsp fast-action dried yeast 2 tsp rapeseed oil, plus extra for oiling For the topping 1 tbsp rapeseed oil 2 large celery sticks, finely chopped 1 yellow or green pepper, deseeded and finely chopped 225g can chopped tomatoes 1 tsp smoked paprika 165g pack raw peeled king prawns 2-3 tbsp chopped coriander 1 /2 -1 tsp Cajun spice mix 2 handfuls rocket (optional)
1 Heat oven to 220C/200C fan/gas 7. Tip the flour into a mixer with a dough hook or bowl, and add the yeast, 1/8 tsp salt, oil and 150ml warm water, then mix well to a soft dough. Knead in the mixer for 5 mins. If making by hand, tip onto a work surface and knead for 10 mins. Try not to add too much extra flour. Return to the bowl. Cover with a tea towel while you make the topping. 2 Heat the oil in a non-stick pan and add the celery and pepper. Fry for 8 mins, stirring, until softened. Tip in the tomatoes and paprika, then cook 2 mins more. Set aside to cool a little, then stir in the prawns. 3 With an oiled knife, cut the dough in half and shape each piece into a 25cm round with lightly oiled hands on oiled baking sheets. Spread each with half of the prawn mix, then scatter over the coriander and Cajun spice. Bake for 10 mins or until the base is cooked through, then top with the rocket, if you like. GOOD TO KNOW healthy • low fat • folate • fibre • vit c • iron • 3 of 5-a-day PER SERVING 559 kcals • fat 12g • saturates 1g • carbs 75g • sugars 10g • fibre 15g • protein 31g • salt 0.9g
64 BBC Good Food Middle East February 2021
tip
You can add some cheese if you like, but your pizza won’t be low-fat anymore
