English Muffin Veggie Pizza

131 Ratings

Makes: 4 servings

Total Cost: $$$$

Create your own easy-to-make personal pizza and add your favorite veggie toppings. Choose whole wheat muffins to make this recipe even better!

Ingredients

1 cup broccoli (cooked chopped)
4 English muffins
1 cup pizza sauce (or spaghetti sauce)
1/2 cup mozzarella cheese, shredded, part skim
1/4 cup carrot (4 Tablespoons, shredded)
1/3 tablespoon Parmesan cheese (1 teaspoon, grated)

Directions

1. Cut the broccoli to make 1 cup of chopped broccoli.

2. Put the broccoli in a saucepan with water. Cook on medium until tender.

3. Drain the water from the saucepan. Let the broccoli cool.

4. Cut 4 English muffins in half. Toast the 8 muffin halves.

5. Shred the mozzarella cheese to make ½ cup of shredded cheese.

6. Peel and shred the carrots to make 3 tablespoons shredded carrots.

7. Spoon 2 tablespoons pizza sauce over each English muffin half.

8. Sprinkle 1 tablespoon shredded mozzarella cheese on top of each half.

9. Put 2 tablespoons broccoli and 1 teaspoon shredded carrots on top of each half.

10. Sprinkle each half with 1 teaspoon grated parmesan cheese.

11. Toast in the toaster oven for 2 minutes, until the cheese melts.

Notes

Try making these pizzas with whole wheat muffins.

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 2 pizzas (each made from 1/2 English muffin), 1/4 of recipe (185g)

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Nutrients	Amount
Total Calories	220
Total Fat	5 g
Saturated Fat	2 g
Cholesterol	8 mg
Sodium	576 mg
Carbohydrates	34 g
Dietary Fiber	4 g
Total Sugars	5 g
Added Sugars included	2 g
Protein	11 g
Vitamin D	N/A
Calcium	249 mg
Iron	3 mg
Potassium	392 mg

N/A - data is not available

Nutrients	Amount
Total Calories	220
Total Fat	5 g
Saturated Fat	2 g
Monounsaturated Fat	1 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	8 mg
Carbohydrates	34 g
Dietary Fiber	4 g
Total Sugars	5 g
Added Sugars included	2 g
Protein	11 g
Minerals
Calcium	249 mg
Potassium	392 mg
Sodium	576 mg
Copper	182 mcg
Iron	3 mg
Magnesium	36 mg
Phosphorus	179 mg
Selenium	16 mcg
Zinc	1 mg
Vitamins
Vitamin B6	0.2 mg
Vitamin B12	0.4 mcg
Vitamin C	28 mg
Vitamin K	33 mcg
Folate	101 mcg DFE
Thiamin	0.4 mg
Riboflavin	0.3 mg
Niacin	3 mg
Choline	25 mg

Note: only nutrients that are available will show on this display

MyPlate Food Groups

	Vegetables	1/2 cups
	Grains	2 ounces
	Dairy	1/4 cups

I used this recipe as inspiration when working with my son's co-op preschool class. We do cooking activities once a week and we set up a make-your-own pizza station which was a huge hit with our group of 4 and 5 year olds. In addition to the toppings listed, we had a bowl of olives, chopped ham, pineapple, and green peppers. It was fun to see kids varying opinions about things like black olives and green peppers- some of them loved them, some said "yuck!" at first but then were willing to try (and even liked!) these foods once their friends ate them. We used whole wheat English Muffins, and also baked in the oven (about 10 minutes at 400) vs. a toaster as we do not have toaster ovens at the school. A large (commercial sized) sheet pan worked perfectly for about 18 pizzas. Two household sized cookie sheets would probably work for the same amount. We put them on parchment paper so that we could write names by each pizza so each student could be sure to get the one they made. Lots of positive comments made and several parents and students mentioned that they were definitely going to make these at home.

11/10/15