Klean Pizza! Yippy!
Below is one way to make clean pizza. If you are cut on time you can head on over to Whole Foods and grab their fresh Whole-Wheat pizza dough. I prefer thin crust, it’s a bit more light!
DOUGH
Serves:
Makes: 2 1-lb dough balls
Hands-on time: 30 minutes
Total time: 2 hours
INGREDIENTS:
1 tbsp raw honey
1 cup less 1 1/2 tbsp lukewarm water (105° F to 110° F), divided
1 pkg active dry yeast (1/4 oz or 2 1/2 tsp)
2 1/2 cups whole-wheat flour, divided
4 tsp vital wheat gluten
1 tsp sea salt
3 tbsp olive oil, divided
INSTRUCTIONS:
In a large bowl, mix together honey and 1/3 cup water. Sprinkle in yeast and allow to proof, undisturbed (do not stir or move bowl), for 10 minutes or until yeast is foamy. (NOTE: If yeast does not foam, it is dead and your dough will not rise. Discard and start again with fresh ingredients.)
While yeast is proofing, mix together 2 cups flour, wheat gluten and salt in another large bowl.
Once yeast is foamy, add remaining water and 2 tbsp oil to yeast mixture. Pour in flour mixture and gently fold in with a bowl scraper or spatula until just combined. Mixture will form a very wet ball. Coat the bottom of another large bowl with remaining oil (ensure that bowl is large enough so that, when doubled in size, the dough will not reach the top). Transfer dough to bowl, rolling ball a bit to coat with oil. Cover bowl tightly with plastic wrap and set aside at room temperature to rise for 1 hour. Dough will be very soft and sticky.
Lightly dust counter with about 1/4 cup flour. Transfer dough to floured surface and roll lightly in flour as needed. Gently knead dough, using remaining flour as needed, for about 1 minute. Form dough into a ball and place back into bowl. Cover bowl again tightly with plastic wrap and set aside at room temperature to rise for 30 minutes.
Transfer dough back to floured surface, adding more flour to prevent dough from sticking, if needed, and cut dough in half to form 2 balls. Lightly knead each for about 30 seconds and reform into balls. Dough is now ready to be formed into crust or wrapped for future use. To store, wrap each dough ball individually in plastic wrap. Dough can be kept refrigerated for 24 hours or frozen for up to 1 month.
TO USE FROM REFRIGERATOR:
Remove dough from fridge and allow to warm a little at room temperature, about 10 minutes. Form a pizza crust.
TO USE FROM FROZEN:
Transfer dough from freezer to fridge and let it defrost overnight before following the Use From Refrigerator steps above.
Nutrients per serving (1/8 of each dough ball): Calories: 96, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 15 g, Fiber: 2 g, Sugars: 1 g, Protein: 3 g, Sodium: 121 mg, Cholesterol: 0 mg.
MAKE THE PIZZA
INGREDIENTS:
1 14.5-oz can, no-salt-added diced tomatoes, drained
1 home-made pizza dough (or Whole Foods version if you are pressed for time)
3 oz part-skim mozzarella cheese, grated (about 3/4 cup)
Any vegetable topping you’d like / add a protein like chicken
PANTRY STAPLES:
Olive oil cooking spray
Ground black pepper, to taste
INSTRUCTIONS:
Preheat oven to 450°F.
Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust and mozzarella. Bake 10 minutes, or until cheese is melted. Rest pizza on a cutting board for 5 minutes.
1/8 of the pizza with just the dough is 96 calories (see above). To figure out all of your calories just divide your ingredients you add on top by 1/8.
