Pizza marinara (Diet)

Calories per serving 390


serves 4
300 g (10 1/2 oz) pizza base mix
1 teaspoon plain white flour, for rolling
low fat cooking spray
1 small onion, sliced
1 garlic clove, crushed
225 g can of chopped tomatoes
2 tablespoons tomato puree
1 teaspoon caster sugar
1/2 teaspoon dried oregano
50 g (1 3/4 oz) cooked prawns, peeled
125 g (4 1/2 oz) canned tuna in brine, drained and flaked
1 green pepper, de-seeded and cut into thin rings
25 g {1 oz) stoned black olives, sliced
100 g (3 1/2 oz) mozzarella light, sliced thinly
freshly ground black pepper


1. Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Make up the pizza base mix according to the packet instructions, using warm water Knead the dough for 5 minutes. Dust a work surface with the flour and roll out the dough to a 30 cm (I 2 inch) circle to form the pizza base. Place it on a non stick baking tray.

2. Cover the baking tray with a damp tea towel while you prepare the topping.

3. Heat a small saucepan and spray it with low fat cooking spray. Add the onion and garlic to the pan and cook, stirring occasionally, over a medium to low heat, until the onion has softened but not browned.

4. Stir in the chopped tomatoes, tomato puree, sugar and oregano, and simmer for 10 minutes. Allow the mixture to cool for 10 minutes and then spread it over the pizza base to within 1 cm (1/2 inch) of the edge.

5. Scatter the prawns, tuna, pepper rings and sliced olives over the pizza and finally top with the mozzarella cheese slices. Season with black pepper

6. Bake the pizza for 20 minutes and then cut it into quarters to serve.

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