Pizza sometimes gets the bad reputation of being unhealthy or too high in calories, but it certainly does not have to be. If you choose healthy toppings and use a whole-wheat crust, pizza can actually be a very balanced, healthy meal. Here's a delicious four-veggie pizza with a whole wheat crust to serve up the next time you're craving pizza but don't want to blow your diet.
Ingredients (for the crust):
- 1 ¼ cups warm water
- 2 cups whole wheat flour
- 1 cup all-purpose flour
- 1 tablespoon vital wheat gluten (sold in many specialty food stores)
- 1 packet active dry yeast (or 2 ¼ teaspoons)
- 2 teaspoons salt
- 2 tablespoons vegetable oil
Ingredients (for the toppings):
- 2 cups of your favorite jarred pizza sauce
- 2 tablespoons vegetable oil
- ½ teaspoon salt
- 1 medium onion, sliced
- 1 medium green pepper, sliced
- 1 cup broccoli florettes
- 1 cup sliced mushrooms
- 3 cups low-fat, shredded mozzarella cheese
- 2 tablespoons grated Parmesan cheese
Directions:
Pour the water into a bowl, and add the yeast. Let this mixture rest for about 5 minutes, stirring occasionally. When the yeast is fully dissolved, add the whole wheat flour, salt and oil. Stir to form a soft dough, and then slowly stir in the all-purpose flour. Turn the dough out onto a floured surface, and knead it for 8 minutes. Place the dough ball in a lightly greased bowl, cover it with plastic wrap, and let it rest in a warm room for 1 hour.
Once the dough has finished its one-hour rest, divide it in half, and shape each half into a ball. Place each ball on a baking sheet, and let them rest for about 30 minutes.
While the dough is resting, heat the 2 tablespoons of vegetable oil in a skillet. Add the onions, broccoli, peppers and mushrooms. Sprinkle the veggies with the salt. Sauté for about 5 minutes or until the veggies are tender. Set them aside.
Shape each dough ball into a large rectangle (to cover the baking sheet). Divide the sauce between the two crusts, spreading it out evenly. Sprinkle each pizza with half of the mozzarella cheese. Then, spread the veggies over the pizzas. Sprinkle on the Parmesan cheese.
Place your pizzas in a 400 degree F oven, and bake for 18 – 20 minutes. The cheese should be bubbly and slightly browned. Let cool slightly, and then slice and serve.
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