Risotto Tart with Tomatoes, Onions, and Peppers

This delicious tart uses rice as the crust. Layered with veggies, this healthy alternative to pizza is sure to please.

Serves 4 (serving size: ¼ tart)

• Vegetable oil spray
• 1 tablespoon olive oil
• 1 cup chopped onion
• 1 cup seeded and chopped green bell pepper
• 3 garlic cloves, minced
• 2 cups chopped fresh plum tomatoes
• 2 tablespoon chopped fresh basil
• 1½ teaspoons fresh thyme leaves
• 2 teaspoons sea salt (optional)
• ½ teaspoon freshly ground pepper
• 3 cups cooked arborio rice (start with 1½ cups raw rice, as it will double after cooked)
• 1 egg white
• 1 cup shredded reduced-fat mozzarella cheese
• 1 tablespoon grate Romano cheese

Preheat oven to 400ºF. Coat an 11-inch pizza pan or cookie sheet with cooking spray. Heat oil in a medium skillet over medium-high heat. Saute onions, green pepper, and garlic until soft, about 4 minutes. Add tomatoes. Cook, stirring occasionally until liquid has evaporated from tomatoes, about 12 minutes. Stir in 1 tablespoon basil and 1 teaspoon thyme. Season with 1 teaspoon sea salt (if using) and ¼ teaspoon pepper, or to taste. Combine rice with egg white, remaining basil and thyme, and remaining salt (if using) and pepper. Mound rice in the center of prepared pan. Cover rice with plastic wrap.

Using your fingers, pat and shape rice into a 10½-inch circle, about ½ inch thick, making a rim around the edge. Lift away the wrap, sprinkle half the mozzarella cheese over rice. Cover cheese with cooked tomato mixture. Top with remaining mozzarella. Sprinkle Romano cheese over the top. Bake until cheese is bubbly and edge of rice crust is crisp, 15 to 18 minutes. Serve hot.

Servings of fruits and vegetables: 1.5 vegetables

Diabetes-beating phytonutrients: beta-sitosterol, lignin, glutathione

Nutrition information: 280 calories, 13 grams protein, 8 grams total fat, 2.5 grams saturated fat, 10 milligrams cholesterol, 38 grams carbohydrate, 3 grams dietary fiber, 230 milligrams sodium