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Healthy Pizza Kabobs

 kabobs_oven

Preparation Time:

30 minutes

Yield:

5 two pizza sticks and ¼ cup Quick Pizza Sauce servings

10 9- to 10-inch bamboo or metal shish kebab skewers
1 lb. lean mild or spicy Italian turkey sausage links with casings removed
40 slices reduced-fat turkey pepperoni
30 whole small to medium fresh mushrooms
1 medium red onion, cut into 30 1-inch pieces
1 large red pepper, cut into 30 1-inch pieces
1 large green, yellow, or orange bell pepper, cut into 30 1-inch pieces
1 tube (13.8 ounces) refrigerated pizza crust
1 ½ cups (6 ounces) shredded low-fat mozzarella cheese
1 ¼ cups Quick Pizza Sauce or premade pizza sauce, warmed

 

 Kabob ingredients 

  1. Preheat oven to 400 F. In a large nonstick or stick-resistant skillet, cook sausage whole over medium heat until no longer pink and drain on paper towels. When cool enough to handle, cut sausage into 40 1-inch pieces. Alternately each, thread sausage, vegetables, and pepperoni on skewers.

  2. Unroll pizza dough onto a lightly floured surface; cut widthwise into 1-inch wide strips. Starting at the pointed end of skewer, pierce skewer through one end of dough strip. Spiral-wrap dough strip around skewer, allowing vegetables and meats to peek through. Wrap the remaining end of dough strip around skewer above the first ingredient. Repeat with remaining dough strips and skewers.

  3. Arrange sticks on baking sheet lightly coated with cooking spray. Bake 6 minutes, turn sticks over and continue to bake another 6 minutes, or until vegetables are tender and crust is done and lightly golden on all sides. Remove from oven, sprinkle with cheese and return to oven for 30 seconds or until cheese is melted. Remove from oven and serve 2 pizza sticks with a ¼ cup Quick Pizza Sauce.

Quick Pizza Sauce


1 6-oz. can tomato paste plus ¾ cup water
1 tsp. Italian seasoning herbs
1 tsp. garlic powder
1 garlic clove, pressed or minced (optional)
1 tsp. sugar
¼ tsp. salt
Fresh ground black pepper to taste
1 tsp. Extra Virgin olive oil (optional)

Combine all ingredients except olive oil in a small saucepan and cook over medium heat, stirring occasionally, until hot, about 10 minutes. Remove from heat, stir in olive oil and serve or cover to keep warm until ready to serve.

Nutritional Information:

2 pizza sticks with ¼ cup Quick Pizza Sauce 262 Calories; 9g Fat; 
28g Protein; 19g Carbohydrate; 4g Dietary Fiber; 80mg Cholesterol; 1260mg Sodium.   

Original Recipe Nutritional Information:

2 pizza sticks with ¼ cup sauce 400 Calories; 15g Fat; 28 g Protein; 42g Carbohydrate; 4 g Dietary Fiber; 120mg Cholesterol; 1400 mg Sodium.

 

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Post Author

Mary Ross

Mary is currently a Marketing Account Specialist and has been with SelectHealth for six years. She spends a lot of her time doing what she loves the most—teaching people how to cook healthy meals.

You can frequently see Mary on local television stations demonstrating how to revamp popular recipes by using healthy substitutions and cooking techniques.