A slice of pizza from your local parlor, smothered with cheese and topped with sausage and pepperoni, is a fat and calorie catastrophe. Make it yourself, however, and you can end up with a relatively healthy meal.
Part-skim mozzarella and other lower-fat cheeses are a great source of protein and calcium and often have half the fat and a third fewer calories than regular versions. Supplement the lower-fat cheese with just a sprinkle of a flavorful, full-fat hard cheese, such as Parmesan or pecorino.
Don’t be afraid to slather on the tomato sauce. Tomatoes are loaded with antioxidants, plus they are high in flavor and fat-free.
Vegetables are filling, loaded with nutrients and low in calories, so pile them high on your pizza.
Whole-wheat pizza dough
3/4cup lukewarm water (about 110 degrees)
2teaspoons active dry yeast
1teaspoon sugar
1/2teaspoon salt
11/3cups whole-wheat flour
2/3cup all-purpose flour, plus additional for dusting
1tablespoon walnut, canola or vegetable oil, plus additional for greasing
In a large bowl or in the bowl of a stand mixer, stir together the water, yeast, sugar and salt. Set aside for 5 minutes, or until the yeast has bubbled and foamed.
If working by hand, stir both flours and the oil into the yeast mixture until a soft dough forms. Lightly dust a clean dry work surface with all-purpose flour and turn the dough on to it.
Knead by holding the dough with one hand, stretching it with the other, then pushing the heel of the holding hand into the mass. Knead for 10 minutes, or until the dough is smooth and elastic. If the dough gets sticky, add 1 tablespoon of all-purpose flour.
If using a mixer, attach the dough hook and the bowl to the mixer. Add both flours and the oil to the yeast mixture. Mix on medium until combined. Knead on low until smooth and elastic, about 8 minutes. If the dough gets sticky, add 1 tablespoon of all-purpose flour.
Using a paper towel, coat a large bowl with oil. Place the dough in the bowl, turning to coat all sides with oil. Cover the bowl with plastic wrap and set aside in a warm, draft-free place until doubled in size, about 1 1/2 hours.
When ready to bake the pizza, divide and roll out the dough as desired.
Makes 6 servings. Per serving: 160 calories; 25 calories from fat; 3 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 30 g carbohydrate; 6 g protein; 4 g fiber; 196 mg sodium.
Recipe from “Pizza: Grill It, Bake It, Love It” by Bruce Weinstein and Mark Scarbrough
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