Start with the crust It's easy to make a low-fat, whole-wheat crust, particularly if you use a breadmaker. Here is a great recipe for a 12-inch crust, and directions for baking:
- 1 cup water
- 1 Tablespoon Olive oil
- 1-1/2 teaspoons sugar
- 1/2 teaspoon salt
- 1-1/2 cups whole wheat flour
- 1 cup bread flour
- 1 teaspoon active dry yeast
If using a bread maker, select the Pizza Dough Cycle. When the dough is complete, place it on a pizza stone that is lightly covered with flour (whole wheat flour is best). Spread the dough out to the edges of the stone, then prick well with a fork.
- Bake at 425 degrees for 10 minutes, until edges turn a light golden brown.
- Remove from oven, add toppings, then return to oven and bake an additional 20 minutes at 425 degrees.
For younger children, rather than making a pizza crust, they can place their toppings on halves of a whole-wheat bagel or English muffin.
Next comes the sauce Rather than making or purchasing a special pizza sauce, save time and money by using your family's favorite marinara/spaghetti sauce. If you make your spaghetti sauce from scratch, first of all, good for you! Whenever you cook spaghetti, prepare a little extra red sauce (before adding the meat) and place that additional sauce in a freezer-safe storage container; store the sauce in the freezer or refrigerator until you are ready to use it for your pizza.
The all-important pizza toppings Load up on the veggies and low-fat meats. Green bell pepper, red bell pepper, even yellow or orange bell pepper, onion, spinach, tomatoes (fresh and/or sundried), olives, mushrooms . . . the possibilities are limitless. Pineapple is also a good (fruit) choice. Turkey pepperoni and Canadian bacon are perfect meat options - if you're really pressed, you can even take lean lunch/deli meat, tear it into pieces, and place it atop your pizza; a young child can simply place a slice on top of his bagel or English muffin half. Also, consider substituting extra-lean ground turkey seasoned with your favorite spices for sausage.
Last but not least, the cheese Use a lower-fat variety of cheese, such as part-skim mozzarella. Purchase a large quantity at one time, such as 4 pounds, and shred it all at the same time using a food processor. Then store it in freezer-safe containers in the freezer and thaw in the refrigerator as needed. This ensures that the cheese you use is low-fat, fresh, and preservative-free.
Making homemade pizza is sure to become a beloved family tradition. What could be better than enjoying a healthy pizza, saving a lot of money, and spending quality time with family - all at the same time?
Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.
