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Healthy Pizza Rolls with Marinara Dipping Sauce


    Healthy Pizza Rolls with Marinara Dipping Sauce

    These roll-ups can be a little messy to eat, so they’re better for teens than young children, but the endless variety of healthy toppings can be customized to make them a sure hit.


    Marinara Dipping Sauce and Tomato Paste

    6 blanched and peeled roma tomatoes or 1 - 19 oz (540 mL) can no-salt-added whole tomatoes with juices

    1 tsp (5 mL) dried oregano
    1 shallot
    1 garlic clove
    1 tsp (5 mL) extra-virgin olive oil
    1/4 tsp (1 mL) salt, divided
    1 1/2 tsp (7 mL) honey, divided

    Blend tomatoes (with juices if canned) with oregano, shallot, garlic, and olive oil. Pour into medium saucepan. Bring to a boil, reduce heat to medium, and simmer uncovered for 20 minutes, stirring occasionally to prevent sticking.

    To make sauce: pour half the marinara sauce into bowl and season with 1/8 tsp (0.5 mL) salt and 1 tsp (5 mL) honey.

    To make paste: keep reducing the other half until it reaches a pastelike consistency, about 10 to 15 minutes more. Remove from heat and season with a pinch of salt and 1/2 tsp (2 mL) honey.


    1 cup (250 mL) diced mushrooms
    1 cup (250 mL) diced green pepper
    1 tsp (5 mL) extra-virgin olive oil
    8 - 6 in (15 cm) unsalted organic corn tortillas or small pitas
    1/2 cup (125 mL) grated mozzarella cheese

    While sauce reduces, sweat mushrooms and green pepper in olive oil over medium-low heat in skillet for 7 minutes or until softened.

    When tomato paste has reduced, spread 1 Tbsp (15 mL) on each tortilla. Add 1 Tbsp (15 mL) cheese to each, followed by mushrooms and green peppers.

    Roll tortillas over their fillings and slice in half. Pack halves with small container of marinara sauce for dipping.

    Makes 8 tortillas.

    Each tortilla contains: 100 calories; 4 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 16 g total carbohydrates (4 g sugars, 2 g fibre); 110 mg sodium

    source: "Build a Better Lunch", alive #383, September 2014


    Healthy Pizza Rolls with Marinara Dipping Sauce




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