Ingredients
- What's In It for You
(per serving)
Daily calories 480.08
Total fat (g) 9.2
Saturated fat (g) 2.57
Healthy fats (g) 5.67
Fiber (g) 12.69
Carbohydrates (g) 82.52
Sugar (g) 5.35
Protein (g) 19.39
Sodium (mg) 708.62
Calcium (mg) 157.47
Magnesium (mg) 94.97
Selenium (mcg) 53.89
Potassium (mg) 635.88
Cooking oil spray
1 pound cut up stir-fry fresh vegetables, such as asparagus, broccoli, cauliflower, mushrooms, multi-colored bell peppers, red and white onions, zucchini
2 garlic cloves, mincedSalt and freshly ground black pepper (optional)
1 cup pizza sauce or tomato sauce
2 tablespoons olive relish or tapenade
2 tablespoons sun-dried tomato bits
1 (12-inch or 10-ounce) prepared thin whole wheat pizza crust
1/2 cup (2 ounces) finely shredded part skim mozzarella cheese
Heat oven to 425F. Heat a large nonstick skillet over medium-high heat until hot; coat with cooking spray. Add vegetables and garlic; stir-fry 2 to 5 minutes or until vegetables are crisp-tender. Season to taste with salt and pepper, if desired. Combine pizza sauce, olive relish and sun-dried tomato bits. Spread over pizza crust; top with cooked and cheese. Bake pizza directly on oven rack 10 to 15 minutes, or until crust is golden brown and cheese is melted. Cut pizza into 8 wedges.
Trust Crust
To bake your own whole-wheat pizza crust, it requires 25 to 70 extra minutes from start to finish including time for yeast to do its thing. In a small bowl, combine about 1 tablespoon of dry yeast and 1/8 th teaspoon of sugar with 1 ½ cups of warm water. Let that sit for 10 minutes. In a separate and large bowl, combine 1 ½ cups whole wheat flour, 1 ½ cups all-purpose (enriched) flour (after you've tried this on your family for several times, you can gradually increase in ½ cup lots the whole wheat to all purpose flour ratio to 2 ½ cups whole wheat to ½ cup all purpose). Add 1 teaspoon ground kosher salt to this. Mix this well. Then add the yeast mixture to this, and mix by hand thoroughly. Add 1 tablespoon olive oil. Knead for about 2 minutes until dough is smooth. Cover bowl and let rise in warm area until dough has doubled in size (20 to 60 minutes). Punch (use your fist) down dough and knead for 1-2 minutes. Divide into 4 equal portions (extra portions can be stored in your refrigerator). Roll into balls, and preheat oven to 450 degrees. Lightly coat a baking sheet with olive oil. With a rolling pin, roll one of dough balls on rolling board or on baking sheet (add flour if dough sticks to pin too much) and flatten into 10 to 12 inch pizza crust circle. Poke with a fork 4 to 6 times. Bake for 5 minutes. Remove from oven, then add ingredients.
Description
Whole Wheat Pizza And Dough From Realage.com
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