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Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
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Breakfast Pizza with Arugula
Breakfast Pizza with Arugula Enlarge Image

Ingredients:

  • 4 each, Naan or whole wheat pita bread, low salt
  • 1/4 cup Marinara sauce
  • 4 Tbsp Parmesan cheese, freshly grated - (1 oz)
  • 4 each, Eggs
  • 1 cup Arugula, finely sliced - (about 1 oz)


Directions:

  1. Pre-heat oven to 400 degrees.
  2. Spray each flat bread on one side with cooking spray.
  3. Lay flat bread (spray side down) on baking sheet.
  4. Top each with 1 Tbsp Marinara sauce, spread to thin layer.
  5. Sprinkle 1 Tbsp cheese and crack an egg onto each flatbread.
  6. Bake for about 12-15 minutes, or until egg is set.
  7. Place each pizza on a plate. Sprinkle each with 1/4 cup arugula.
  8. Serve immediately.


Notes:

  • For easy, fresh grated Parmesan, dice a small quantity at a time (3-4 oz) from the block. Pulse in food processor until grated consistency. Keep in a tightly covered container in the refrigerator.
  • This recipe uses a whole egg for each person, which raises the cholesterol level per serving in the nutrition label for this recipe. The DASH dietary approach is about balancing intake over a period of time. Unless you are under specific dietary restrictions, and as long as you reduce the cholesterol intake from other food during the same period, the DASH diet plan allows for eggs intake of no more than four per week.
  • Naan is an Indian flat bread. The Indialife® brand seems to have less salt and fat that other forms of flat bread. Can be substituted with any low/no salt corn tortilla or flat bread.


Recipe makes : 4 servings
Serving size : 1 pizza
Calories (kcal): 232
Protein (g): 14
Carbohydrate (g): 26
Total Dietary Fiber (g): 4
Total Fat (g): 9
Saturated Fat (g): 3
Monounsaturated Fat (g): 3
Polyunsaturated Fat (g): 1
Cholesterol (mg): 220
Vitamin A (RE): 114
Vitamin E (alpha-TE): 1
Vitamin C (mg): 2
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 1
Folate (mcg): 44
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 1
Calcium (mg): 126
Iron (mg): 2
Magnesium (mg): 45
Phosphorus (mg): 225
Zinc (mg): 2
Potassium (mg): 201
Sodium (mg): 452


Source: A Dash of Aloha Cookbook, Kapi'olani Community College, University of Hawai'i, 2007