Tomato-basil pizza

Dietician's Tip

This made-from-scratch pizza has a chunkier sauce made from chopped fresh tomatoes or crushed canned tomatoes.

Ingredients

  • 1 cup whole-wheat (whole-meal) flour
  • 1 cup all-purpose (plain) flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon sugar
  • 1 teaspoon yeast
  • 1 teaspoon olive oil
  • 3/4 cup warm water
  • 2 cups canned unsalted crushed tomatoes, drained
  • 2/3 teaspoon dried basil
  • 2/3 teaspoon ground black pepper
  • 1/2 teaspoon garlic powder
  • 1 cup grated reduced-fat mozzarella cheese

Directions

Heat the oven to 375 F. Lightly coat a 10-inch round pizza pan with cooking spray.

In a large bowl, combine the flours, salt, sugar and yeast. Add the oil and warm water and mix well. Turn the dough out onto a generously floured work surface. With floured hands, knead the dough for 1 minute. If dough is too sticky, add flour 1 teaspoon at a time. Gather into a loose ball. Cover dough with plastic wrap and let rest 10 minutes.

In a small bowl, stir together the tomatoes, basil, black pepper and garlic powder. Roll out dough and press into the prepared baking pan. Spread the tomato mixture over the dough. Top with grated cheese.

Bake until the dough is browned and the cheese is bubbly, about 10 to 20 minutes. Cut the pizza into 8 slices and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 344
Total carbohydrate: 52 g
Cholesterol: 15 mg
Dietary fiber: 6 g
Monounsaturated fat: 2 g
Protein: 16 g
Saturated fat: 3 g
Serving size: 2 slices
Sodium: 527 mg
Total fat: 8 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Fats and oils: 1
Grains and grain products: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Milk and milk products: 1
Nonstarchy vegetables: 2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Sep 15, 2016


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