Whole-wheat pizza

Dietician's Tip

You can double the recipe and use the extra dough to make breadsticks or flatbread. The dough can be refrigerated for up to 24 hours before baking.

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

Last Updated May 9, 2019


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