Okay, here's a detailed recipe for a heart-healthy homemade pizza, combining Italian tradition with globally-inspired toppings and nutritional information.
**Cuisine Type:** Italian with International Influences (adaptable)
**Dietary Preferences:** Heart-Healthy
**Yields:** 6 servings
**Prep time:** 45 minutes (includes dough resting time)
**Cook time:** 15-20 minutes
**Estimated Nutritional Information (per serving, with suggested toppings - see note below):**
* **Calories:** 350-450 (depending on toppings)
* **Protein:** 18-25g
* **Carbohydrates:** 40-55g
* **Fat:** 12-20g (primarily healthy fats)
**Important Notes:**
* *Nutritional information is an estimate and will vary significantly based on the specific ingredients and quantities used. Use a nutrition tracking app for precise calculations.*
* *This recipe focuses on heart-healthy ingredients. This means emphasizing whole grains, lean proteins, healthy fats, and plenty of vegetables while limiting saturated and trans fats, sodium, and added sugars.*
* *Sodium content can be adjusted by using low-sodium ingredients and limiting added salt.*
**Ingredients:**
**For the Dough (Whole Wheat):**
* 1 cup (240ml) warm water (105-115°F / 40-46°C)
* 1 teaspoon honey or maple syrup (for yeast activation)
* 2 teaspoons (7g) active dry yeast
* 2 1/2 cups (300g) whole wheat flour, plus more for dusting
* 1 teaspoon salt
* 2 tablespoons olive oil, plus more for greasing
**For the Pizza Sauce (Homemade, Low-Sodium):**
* 1 tablespoon olive oil
* 2 cloves garlic, minced
* 1 (28 ounce) can crushed tomatoes, no salt added
* 1 tablespoon tomato paste
* 1 teaspoon dried oregano
* 1/2 teaspoon dried basil
* 1/4 teaspoon black pepper
* Pinch of red pepper flakes (optional)
**Heart-Healthy Topping Suggestions (Choose your favorites – amounts are approximate):**
* **Vegetables (at least 2 cups total):**
* 1/2 cup sliced bell peppers (any color)
* 1/2 cup sliced red onion
* 1 cup sliced mushrooms
* 1/2 cup chopped spinach or kale
* 1/4 cup sun-dried tomatoes (oil-packed, drained well)
* 1/4 cup artichoke hearts, quartered
* 1/2 cup broccoli florets, steamed or blanched
* **Lean Protein (4-6 ounces total):**
* 4 ounces grilled chicken breast, thinly sliced
* 4 ounces smoked salmon, thinly sliced
* 4 ounces cooked shrimp
* 4 ounces lean ground turkey or chicken, browned and drained
* 1/2 cup cooked white beans or chickpeas (for vegetarian option)
* **Cheese (4-6 ounces total, low-fat or part-skim):**
* 4 ounces part-skim mozzarella cheese, shredded
* 2 ounces crumbled goat cheese
* 2 ounces grated Parmesan cheese
* **Healthy Fats:**
* 1/4 cup Kalamata olives, pitted and halved
* 1/4 cup avocado, diced (added *after* baking)
* **Fresh Herbs (for garnish):**
* Fresh basil leaves, chopped
* Fresh oregano leaves, chopped
**Equipment:**
* Large mixing bowl
* Measuring cups and spoons
* Baking sheet or pizza stone
* Parchment paper (optional, for easier transfer)
* Pizza cutter or large knife
**Instructions:**
**Part 1: Making the Dough**
1. **Activate the Yeast:** In a large mixing bowl, combine the warm water and honey/maple syrup. Sprinkle the yeast over the top and let it sit for 5-10 minutes, until foamy. This indicates the yeast is active.
2. **Combine Dry Ingredients:** Add the whole wheat flour and salt to the bowl with the yeast mixture.
3. **Mix the Dough:** Add the olive oil. Use a wooden spoon or your hands to mix the ingredients until a shaggy dough forms.
4. **Knead the Dough:** Turn the dough out onto a lightly floured surface. Knead for 5-7 minutes, until the dough is smooth and elastic. If the dough is too sticky, add a little more flour, 1 tablespoon at a time.
5. **First Rise:** Lightly grease the mixing bowl with olive oil. Place the dough in the bowl, turning to coat. Cover the bowl with plastic wrap or a clean kitchen towel. Let it rise in a warm place for 30 minutes.
6. **Preheat Oven:** While the dough is rising, preheat your oven to 450°F (232°C) with a baking stone or baking sheet inside.
**Part 2: Making the Pizza Sauce**
1. **Sauté Garlic:** Heat the olive oil in a medium saucepan over medium heat. Add the minced garlic and cook for 1 minute, until fragrant. Be careful not to burn the garlic.
2. **Simmer the Sauce:** Add the crushed tomatoes, tomato paste, oregano, basil, black pepper, and red pepper flakes (if using) to the saucepan. Bring to a simmer, then reduce the heat to low and cook for 15-20 minutes, stirring occasionally, until the sauce has thickened slightly.
3. **Taste and Adjust:** Taste the sauce and adjust the seasonings as needed.
**Part 3: Assembling and Baking the Pizza**
1. **Prepare the Dough:** Punch down the risen dough to release the air. Turn it out onto a lightly floured surface. Divide the dough in half, and then divide each half into thirds. This will give you 6 individual pizzas.
2. **Shape the Pizzas:** Roll out each portion of dough into a thin circle or oval, about 8-10 inches in diameter. You can also stretch the dough by hand.
3. **Add Sauce and Toppings:** Place the pizza dough on a piece of parchment paper. Spread a thin layer of pizza sauce over each pizza, leaving a small border for the crust. Add your desired toppings, starting with the cheese, then the vegetables, and finally the protein.
4. **Bake the Pizzas:** Carefully transfer the parchment paper with the pizza onto the preheated baking stone or baking sheet in the oven. Bake for 12-15 minutes, or until the crust is golden brown and the cheese is melted and bubbly.
5. **Garnish and Serve:** Remove the pizzas from the oven and let them cool for a few minutes before slicing. Garnish with fresh basil and/or oregano. If using, add diced avocado *after* baking. Serve immediately.
**Serving Suggestions:**
* **Side Salad:** Serve with a simple green salad with a light vinaigrette.
* **Roasted Vegetables:** Accompany the pizza with a side of roasted vegetables like asparagus, zucchini, or eggplant.
* **Soup:** Pair with a hearty vegetable soup or minestrone.
* **Wine Pairing:** A light-bodied red wine, such as Pinot Noir or Chianti, would complement the pizza well.
**Variations and Tips:**
* **Gluten-Free:** Use a gluten-free pizza dough recipe or store-bought gluten-free crust.
* **Vegan:** Omit the cheese or use a vegan cheese alternative. Use plant-based protein sources like beans, lentils, or tofu.
* **Mediterranean Pizza:** Use toppings like feta cheese, Kalamata olives, sun-dried tomatoes, artichoke hearts, and spinach.
* **Mexican Pizza:** Use toppings like black beans, corn, salsa, avocado, and a sprinkle of chili powder.
* **Indian Pizza:** Use toppings like tandoori chicken or paneer, spinach, red onion, and a drizzle of raita (yogurt sauce).
* **Make-Ahead:** The dough can be made ahead of time and stored in the refrigerator for up to 2 days. Let it come to room temperature before rolling it out. The pizza sauce can also be made ahead of time and stored in the refrigerator for up to 3 days.
* **Freezing:** Baked pizzas can be frozen for up to 2 months. Wrap them tightly in plastic wrap and then in foil. Reheat in the oven at 350°F (175°C) until heated through.
* **Crust Thickness:** Adjust the thickness of the crust to your liking. For a thinner crust, roll the dough out thinner. For a thicker crust, roll it out thicker.
* **Don't Overload:** Avoid overloading the pizza with too many toppings, as this can make the crust soggy.
Enjoy your delicious and heart-healthy homemade pizza! Remember to adjust the toppings and seasonings to your taste preferences.
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