Whole-wheat pizza

Ingredients

Pizza dough:

• 1 teaspoon active dry yeast
• 3/4 cup warm water
• 3/4 cup whole-wheat flour
• 2 tablespoons barley flour
• 2 teaspoons gluten
• 1 tablespoon oats
• 1 tablespoon olive oil

Toppings:

• 2 1/2 cups sliced tomatoes (about 3 tomatoes)
• 2 1/2 cups chopped raw spinach
• 1/4 cup chopped fresh basil
• 1 tablespoon minced fresh oregano (or 1 teaspoon dried)
• 1 tablespoon minced garlic
• 5 black olives thinly sliced
• 1/2 cup crumbled feta cheese

Directions

To make dough, dissolve yeast in warm water, let sit 5 minutes. Mix dry ingredients together. Add oil and water-yeast mixture. Knead for 10-15 minutes for best texture. An electric mixer is helpful, but not necessary.

Let dough rise for a minimum of 1 hour.

Heat oven to 450 F. Roll out dough on floured surface to 1/4-inch thickness. Place dough on baking sheet or pizza peel. Top with tomatoes, spinach, basil, oregano, garlic, sliced olives and crumbled feta cheese. Bake for 10-12 minutes, or until cheese melts and crust is crisp.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 233
Total carbohydrate: 29 g
Cholesterol: 12 mg
Dietary fiber: 6 g
Monounsaturated fat: 3 g
Protein: 9 g
Saturated fat: 3 g
Serving size: 1 slice (1/4th of pizza)
Sodium: 274 mg
Total fat: 9 g

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

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