EatingWell Carmelized Onion and White Bean Flatbread - 7.2 pts

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EatingWell Carmelized Onion and White Bean Flatbread - 7.2 pts

3 tablespoons extra-virgin olive oil

1 large onion, thinly sliced lengthwise

1/4 teaspoon salt

20 ounces prepared whole-wheat pizza dough, thawed if frozen (see

Ingredient notes)

2 tablespoons minced fresh oregano

1/2 teaspoon freshly ground pepper

1 15-ounce can white beans, rinsed

3 tablespoons water

2 teaspoons white-wine vinegar

2 plum tomatoes, thinly sliced

1 cup finely shredded smoked Gouda or Cheddar cheese

2 tablespoons pepitas (see Ingredient notes), optional

 

 

 

 

1. Place oven rack in the lowest position; preheat to 450°F. Coat a

large noninsulated baking sheet with cooking spray.

2. Combine oil, onion and salt in a medium saucepan. Cover and cook

over medium-high heat, stirring often, until the onion is softened, 5

to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring

occasionally, until very soft and golden, 5 to 8 minutes more.

3. Meanwhile, roll out dough on a lightly floured surface to the size

of the baking sheet. Transfer to the baking sheet. Bake until puffed

and lightly crisped on the bottom, 8 to 10 minutes.

4. Stir oregano and pepper into the onion. Transfer half the onion to

a small bowl. Add beans to the remaining onion; cook over medium heat,

stirring often, until heated through, 2 to 3 minutes. Transfer the

bean mixture to a food processor, add water and vinegar and pulse

until a coarse paste forms.

5. Spread the bean paste over the pizza crust. Top with the reserved

onion, tomatoes, cheese and pepitas, if using. Bake on the bottom rack

until the crust is crispy and golden and the cheese is melted, 11 to

13 minutes. Slice and serve.

 

Makes 6 servings

 

NUTRITION INFORMATION: Per serving: 361 calories; 10 g fat (3 g sat, 5

g mono); 10 mg cholesterol; 52 g carbohydrate; 14 g protein; 6 g

fiber; 575 mg sodium.

Nutrition bonus: Fiber (24% daily value).

1 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 very lean meat, 1 1/2 fat

 

TIP: Ingredient notes: Look for whole-wheat pizza-dough balls at your

supermarket. Check the ingredient list to make sure the dough doesn & #65533;t

contain any hydrogenated oils. Hulled pumpkin seeds, also known as

pepitas, are dusky green and have a delicate nutty flavor. They can be

found in the health-food or bulk sections of many supermarkets.

 

Source: Eating Well Diet

Formatted by Chupa Babi in MC: 12.14.06

 

This recipe uses mashed beans as a base rather than the usual tomato

sauce or pesto. The delicious result is more protein and a very tasty

pizza.

 

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

 

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