Okay, here's a detailed recipe for a heart-healthy homemade pizza, incorporating Italian and some international flavors, along with nutritional information.
**Cuisine Type:** Italian/Mediterranean Fusion
**Dietary Preferences:** Heart-Healthy, Lower Sodium, High Fiber
**Yields:** 6 servings
**Prep Time:** 30 minutes (plus 1-1.5 hours for dough rising)
**Cook Time:** 15-20 minutes
**Estimated Nutritional Information (per serving):** *Note: These are estimates and can vary based on specific ingredients and portion sizes.*
* **Calories:** 350-450
* **Protein:** 15-20g
* **Carbohydrates:** 40-50g
* **Fat:** 12-18g (primarily from healthy fats)
* **Fiber:** 5-8g
* **Sodium:** 300-400mg (lower than typical pizza)
**Ingredients:**
**For the Dough (Whole Wheat Base):**
* 1 cup warm water (105-115°F)
* 1 teaspoon honey or maple syrup (to activate yeast)
* 2 1/4 teaspoons (1 packet) active dry yeast
* 2 cups whole wheat flour, plus more for dusting
* 1/2 cup all-purpose flour (can substitute with more whole wheat, but the texture will be denser)
* 1 teaspoon salt
* 2 tablespoons olive oil, plus more for greasing
**For the Sauce (Low-Sodium, Flavorful):**
* 1 (28 ounce) can crushed tomatoes (no salt added)
* 2 cloves garlic, minced
* 1 tablespoon olive oil
* 1 teaspoon dried oregano
* 1/2 teaspoon dried basil
* 1/4 teaspoon red pepper flakes (optional)
* 1 tablespoon balsamic vinegar
* Freshly ground black pepper to taste
**For the Toppings (Heart-Healthy Choices):**
* 1 cup part-skim mozzarella cheese, shredded (or a plant-based alternative)
* 1/2 cup artichoke hearts, quartered (canned in water, drained)
* 1/2 cup Kalamata olives, pitted and halved (use sparingly due to sodium content)
* 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
* 1/2 cup red onion, thinly sliced
* 1 cup fresh spinach, roughly chopped
* Optional: Grilled chicken breast (sliced), cooked shrimp, or lean ground turkey for added protein (about 4-6 oz total)
* Fresh basil leaves, for garnish
**Equipment:**
* Large mixing bowl
* Measuring cups and spoons
* Baking sheet or pizza stone
* Parchment paper (optional, for easier cleanup)
* Pizza cutter or large knife
**Instructions:**
**Part 1: Preparing the Dough**
1. **Activate the Yeast:** In a large mixing bowl, combine warm water and honey (or maple syrup). Sprinkle yeast over the top and let stand for 5-10 minutes, until foamy. This indicates the yeast is active.
2. **Combine Dry Ingredients:** In the same bowl, add whole wheat flour, all-purpose flour, and salt.
3. **Mix and Knead:** Add olive oil to the yeast mixture. Gradually add the dry ingredients to the wet ingredients, mixing 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 with a clean kitchen towel or plastic wrap. Let rise in a warm place for 1-1.5 hours, or until doubled in size.
**Part 2: Preparing the Sauce**
1. **Sauté Garlic:** In a small saucepan, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes, until fragrant. Be careful not to burn the garlic.
2. **Simmer Sauce:** Add crushed tomatoes, oregano, basil, red pepper flakes (if using), balsamic vinegar, and black pepper to the saucepan. Bring to a simmer, then reduce heat and simmer for 15-20 minutes, stirring occasionally, to allow the flavors to meld.
3. **Taste and Adjust:** Taste the sauce and adjust seasonings as needed. Add more balsamic vinegar for tanginess, red pepper flakes for heat, or herbs for flavor.
**Part 3: Assembling and Baking the Pizza**
1. **Preheat Oven:** Preheat oven to 450°F (232°C). If using a pizza stone, place it in the oven while preheating.
2. **Prepare Baking Sheet:** If not using a pizza stone, lightly grease a baking sheet or line it with parchment paper.
3. **Shape the Dough:** Punch down the risen dough to release the air. Turn it out onto a lightly floured surface. Divide the dough in half if you want to make two smaller pizzas, or keep it whole for one large pizza. Roll out the dough to your desired thickness (about 1/4 inch thick).
4. **Transfer to Baking Sheet:** Carefully transfer the rolled-out dough to the prepared baking sheet or pizza stone.
5. **Add Sauce:** Spread a thin, even layer of the prepared tomato sauce over the dough, leaving a small border for the crust.
6. **Add Toppings:** Sprinkle mozzarella cheese evenly over the sauce. Arrange artichoke hearts, Kalamata olives, sun-dried tomatoes, red onion, and spinach over the cheese. If using, add grilled chicken, shrimp, or ground turkey.
7. **Bake:** Bake for 15-20 minutes, or until the crust is golden brown and the cheese is melted and bubbly.
8. **Garnish and Serve:** Remove the pizza from the oven and let it cool for a few minutes before slicing. Garnish with fresh basil leaves. Serve immediately.
**Serving Suggestions:**
* **Side Salad:** Serve with a simple green salad with a light vinaigrette dressing.
* **Roasted Vegetables:** Offer a side of roasted vegetables like broccoli, bell peppers, or zucchini.
* **Appetizer:** Start with a small bowl of olives or a Caprese salad (tomato, mozzarella, basil).
* **Wine Pairing:** A light-bodied red wine like Pinot Noir or a crisp white wine like Sauvignon Blanc would complement the flavors of the pizza.
**Tips for Heart-Healthy Modifications:**
* **Reduce Sodium:** Use no-salt-added canned tomatoes and rinse canned vegetables like artichoke hearts and olives to reduce sodium content. Use low-sodium cheese.
* **Healthy Fats:** Use olive oil as your primary fat source.
* **Increase Fiber:** Use whole wheat flour for the dough and load up on vegetables.
* **Lean Protein:** Choose lean protein sources like grilled chicken, shrimp, or lean ground turkey.
* **Portion Control:** Be mindful of portion sizes to manage calorie intake.
Enjoy your delicious and heart-healthy homemade pizza!
Comments
Post a Comment