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Healthy Pizza Recipe

Here’s an easy recipe for homemade whole wheat pizza dough using ingredients that most people already have at home. If you don’t have some of the ingredients they’re all available at any grocery store.

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List of ingredients:

2 cups whole wheat flour
1 cup hot water
1-2 tablespoon vegetable or olive oil
1 package active dry yeast or instant yeast (if you don’t have yeast you can use 2 teaspoons of baking powder instead)
3/4 tsp salt
1 tbsp honey

Preparation;
Pre-heat oven to 220 degrees Celsius (425 degrees Fahrenheit).

Directions;
In a large mixing bowl you combine the whole wheat flour, yeast and salt. Then blend in the water, oil and honey. Stir by hand like a crazy person until all the ingredients are well mixed, this should take you about 3 minutes. Cover the mixing bowl with plastic wrap and let rise to desired size.

Place dough in lightly greased pan or baking sheet. Press the dough down to cover the bottom of the pan and pull up the sides to form a rim.

Add the pizza sauce from further down in this post along with your favorite pizza toppings; bake in oven 15 to 20 minutes or until crust is golden brown and toppings are done.

Servings: Provides 8 servings
Calories/Serving: 146 calories/slice of crust only
Nutrition: One slice of crust only provides approximately: 146 calories, 5 g protein, 27 g carbohydrates, 4 g fiber, 2 g fat (0 g saturated), 0 mg cholesterol, 37 mcg folate, 2 mg iron and 219 mg sodium.
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Pizza sauce recipe:
This is a sauce recipe that complements both vegetable and meat pizzas. It is very sweet though, so if you don’t like that you can experiment a little yourself and not use the honey and/or the brown sugar.

Ingredients;
2 tablespoons olive oil
1  can tomato puree
1 teaspoon dried onion, minced or chopped
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon dried parsley
1/4 teaspoon salt
3 cloves fresh minced garlic
1/2 tablespoon minced carrot
1 1/2 tablespoons honey
2 tablespoons brown sugar
fresh ground pepper, to taste

Directions:
Use a large pot, heat oil over medium heat. You then add the Tomato Puree.
Add everything else and let it simmer uncovered on low heat, stir frequently, for 30-60 minutes, until desired consistency.

Serving Size: 1 (71 g)
Servings Per Recipe: 15
Amount Per Serving
Calories 68.0                            % Daily Value
Calories from Fat 17                         26%
Total Fat 1.9 g                                       3%
Saturated Fat 0.2 g                              1%
Cholesterol 0.0 mg                              0%
Sodium 56.5 mg                                    2%
Total Carbohydrate 12.4 g               4%
Dietary Fiber 1.3 g                                5%
Sugars 6.2 g                                          24%
Protein 1.6 g                                            3%

Top tip;
Freeze leftover sauce until ready to use; When using on pizza dough, thaw to room temperature; Thaws nicely in the microwave.

Examples of toppings;

Bacon, Egg and Aspargus Toppings;

2 strips bacon

3/4 cup sliced shallots

0,5 Kg (1 pound) asparagus, trimmed, cut into 5 cm (2-inch) pieces

4 large eggs

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 cup shredded extra-sharp Cheddar

Directions;

Cook the bacon in a large nonstick frying pan over medium heat until crisp. Drain on a paper towel. Add shallots to the pan and cook, stirring often, until beginning to brown (about 2 minutes). Add asparagus and cook, stirring, until beginning to soften, 2 to 3 minutes more.

Spread the vegetables over the crust and crumble bacon on top. Whisk eggs, salt and pepper in a medium bowl until combined; slowly pour over the vegetables, trying not to let any run off the crust. Sprinkle the pizza with cheese. Bake until the eggs are set and the cheese is melted, 8 to 10 minutes.

Black Bean Nacho Toppings;

1 cup canned black beans, rinsed

1/2 cup chopped jarred roasted red peppers

1 medium clove garlic, quartered

1 tablespoon chili powder

1/4 teaspoon salt

Yellow cornmeal, for dusting

1 cup shredded Monterey Jack cheese

2 medium plum tomatoes, diced

4 medium scallions, thinly sliced

1/4 cup chopped pitted ripe black olives

2 tablespoons chopped pickled jalapeños

Directions;

Place beans, peppers, garlic, chili powder and salt in a food processor and process until smooth, scraping down the sides as needed.

Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.

Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.

Using a large spatula, flip the crust. Spread the bean mixture on the crust, leaving a couple of cm (1-inch) border. Quickly layer on cheese, tomatoes, scallions, olives and pickled jalapeños.

Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

Chicken, Tomato and Jalapeños Toppings;

In this recipe you can choose to not use the pizza sauce, and instead use some olive oil. If you choose to use the sauce just remove the olive oil from the recipe

2 tablespoons extra-virgin olive oil

1 clove garlic, minced

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

3 sliced plum tomatoes

3/4 cup diced cooked chicken breast

6 tablespoons chopped fresh cilantro, divided

1 tablespoon chopped jalapeño pepper

1 cup shredded Monterey Jack or Cheddar cheese

Directions;

Combine 2 tablespoons oil, garlic, salt and pepper in a small bowl.

Sprinkle flour over the work surface. Roll out the dough to the size of the baking sheet. Cover the dough with the oil mixture. Scatter with tomatoes, chicken, 3 tablespoons cilantro and jalapeño; sprinkle with cheese. Bake until the crust is crispy and the cheese is melted and starting to brown, 15 to 20 minutes. Top with the remaining 3 tablespoons cilantro, if using.

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Pepperoni and Cheese Toppings;                                           

1 cup shredded part-skim mozzarella cheese

1/2 cup grated Parmesan cheese

1/2 cup sliced turkey pepperoni

Directions;

Spread the sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

Top Tip #2;

For an even more decadent treat, serve the pizza with low-fat sour cream.

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This entry was posted on May 10, 2013 by in Food, recipes and diets and tagged , , , , , , , , , , , , , , .
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