Another detailed recipe for a low-carb, low-fat, and heart-healthy pizza crust, along with nutritional information and serving suggestions.
Cuisine Type: International (Italian-inspired)
Dietary Preferences: Low-Carb, Low-Fat, Heart-Healthy
Yields: 6 servings (crusts)
Prep time: 20 minutes
Rise time: 60-90 minutes
Cook time: 15-20 minutes
Estimated Nutritional Information (per serving, approximate):
* Calories: 180-220
* Protein: 12-15g
* Carbohydrates: 20-25g (Net Carbs: 10-15g, depending on flour choices)
* Fat: 5-8g
* Fiber: 5-10g (depending on flour choices)
Note: These values are estimates and can vary based on specific ingredients and portion sizes. Use a nutrition calculator for precise values.
Ingredients:
* 1 ½ cups Almond Flour (blanched, finely ground)
* ½ cup Oat Fiber (not oat flour)
* 2 tablespoons Flaxseed Meal (ground flax seeds)
* 1 teaspoon Xanthan Gum
* 1 teaspoon Baking Powder
* ½ teaspoon Salt
* 1 cup Warm Water (105-115°F / 40-46°C)
* 1 tablespoon Olive Oil
* 1 tablespoon Apple Cider Vinegar
* 1 packet (2 ¼ teaspoons) Active Dry Yeast
* Optional: 1 teaspoon Italian Seasoning, ½ teaspoon Garlic Powder
Equipment:
* Large Mixing Bowl
* Measuring Cups and Spoons
* Baking Sheet
* Parchment Paper or Silicone Baking Mat
* Rolling Pin (optional)
* Pizza Cutter or Knife
Instructions:
Part 1: Activating the Yeast
1. Activate Yeast: In a small bowl, combine the warm water and yeast. Let it sit for 5-10 minutes until foamy. This indicates the yeast is active. If it doesn't foam, your yeast may be old and you'll need to start with fresh yeast.
Part 2: Preparing the Dough
2. Combine Dry Ingredients: In a large mixing bowl, whisk together the almond flour, oat fiber, flaxseed meal, xanthan gum, baking powder, salt, and optional Italian seasoning and garlic powder. Make sure there are no clumps.
3. Add Wet Ingredients: Make a well in the center of the dry ingredients. Pour in the activated yeast mixture, olive oil, and apple cider vinegar.
4. Mix the Dough: Use a wooden spoon or your hands to mix the ingredients until a dough forms. The dough will be somewhat sticky.
5. Knead the Dough: Lightly dust a clean surface with almond flour. Turn the dough out onto the surface and knead for 3-5 minutes. The dough will become smoother and more elastic.
Part 3: First Rise
6. First Rise: Form the dough into a ball. Lightly grease the mixing bowl with olive oil. Place the dough in the bowl, turning to coat with oil. Cover the bowl with plastic wrap or a clean kitchen towel.
7. Rise: Let the dough rise in a warm place for 60-90 minutes, or until it has doubled in size.
Part 4: Shaping and Baking the Crust
8. Preheat Oven: Preheat your oven to 400°F (200°C). Place a baking sheet in the oven while it preheats.
9. Divide the Dough: Punch down the risen dough gently. Divide the dough into 6 equal portions.
10. Shape the Crusts: On a piece of parchment paper or a silicone baking mat, press or roll each portion of dough into a thin, round pizza crust (about 6-8 inches in diameter). You can use a rolling pin for a more even crust.
11. Dock the Crust: Use a fork to poke holes all over the surface of each crust. This will prevent the crust from puffing up too much during baking.
12. Bake the Crusts: Carefully transfer the parchment paper or baking mat with the crusts onto the preheated baking sheet. Bake for 15-20 minutes, or until the crusts are golden brown and firm to the touch.
13. Cool the Crusts: Remove the crusts from the oven and let them cool slightly on a wire rack before adding toppings.
Part 5: Topping and Finishing
14. Add Toppings: Top the baked pizza crusts with your favorite heart-healthy toppings. See serving suggestions below.
15. Bake Again (Optional): If desired, bake the topped pizzas for another 5-10 minutes, or until the cheese is melted and bubbly and the toppings are heated through.
16. Serve: Slice and serve the pizza immediately.
Serving Suggestions (Heart-Healthy Toppings):
* Sauce: Use a low-sodium marinara sauce or homemade tomato sauce with herbs.
* Cheese: Opt for part-skim mozzarella, ricotta, or a sprinkle of Parmesan cheese. Use sparingly to keep fat content low.
* Vegetables: Load up on vegetables like spinach, bell peppers, onions, mushrooms, tomatoes, broccoli, and artichoke hearts.
* Protein: Use lean protein sources like grilled chicken breast, shrimp, or turkey pepperoni in moderation.
* Herbs: Fresh basil, oregano, and parsley add flavor and antioxidants.
* Healthy Fat: A drizzle of olive oil after baking adds flavor and healthy fats.
Tips and Notes:
* Oat Fiber: Oat fiber is different from oat flour. Oat fiber is almost pure fiber and very low in carbs. It adds structure and chewiness to the crust.
* Xanthan Gum: Xanthan gum helps bind the ingredients together and improves the texture of the dough.
* Dough Consistency: The dough will be somewhat sticky. Don't be tempted to add too much flour, as this can make the crust dry.
* Pre-Baking: Pre-baking the crusts helps them become firm and crispy.
* Storage: Baked crusts can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 2 months.
Enjoy your delicious and heart-healthy pizza!
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