| Low-Guilt Pizza |
From "Ask DIY"
episode ADI-703 |
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Q: How do I satisfy my craving for pizza and still eat healthy? A: ("Dr. Gourmet" Tim Harlan , DIY healthy-eating expert) - In our society, cravings for "junk food" are all-too-common. Pizza is one of the top contenders in that category. Two slices of typical restaurant or order-out pizza (figure A) contains 740 calories and 32 grams of fat. That's half the grams of fat recommended for an entire day.
- By contrast, you can make a small homemade pizza (figure B) that has a total of 450 calories and only 9 grams of fat. Here's how.
Ingredients: 1 cup warm water
1 tsp. active, dry yeast
1 tsp sugar
2-1/2 cups flour
Low-fat marinara sauce
Turkey pepperoni
1/4-cup of grated mozzarella
Steps:
- Great pizza starts with great crust. Add a cup of warm water (105-110 degrees Fahrenheit) to a mixing bowl, and add a teaspoon of active, dry yeast. (Note: Temperatures higher than 110 degrees will kill the yeast.) Next, add a teaspoon of sugar.
- Allow the mixture to ferment for 7 to 10 minutes. The mixture will begin to take on a foamy appearance.
- Add 2-1/2 cups of flour to the mixture, and stir it in with a fork.
- With the flour stirred in, begin kneading the dough by hand (figure C). You can knead the dough in the bowl or on a cutting board.
Important: Avoid over-kneading the dough as this will result in a tough crust.
- Once all of the flour is incorporated into the dough, place the dough back into the bowl, and set the bowl in a sink with about 3 inches of warm water (figure D).
- Allow the dough to rise for about 1-1/2 hours. The dough should approximately double in size (figure E).
- Spread and flatten the dough out onto a pizza-peel, and top it with commercially made marinara sauce (figure F). Look for a sauce that's low in fat. The one we selected lists fat content of about 2 grams per serving.
- We topped our sauce with turkey pepperoni, since it contains 70 percent less fat than regular pepperoni.
- Lastly, 1/4-cup of grated mozzarella cheese was added on top (figure G). Like swiss cheese, mozzarella is made with skim milk and is lower in fat than most other varieties of cheese.
- Place onto a pizza stone (figure H) in an oven preheated to 500 degrees.
Tip: Preheat the pizza stone in the oven before placing the pizza onto the stone. This will seal the bottom of the pizza as soon as it's placed into the oven.
- Bake for 12 to 15 minutes.
- Cut with a pizza cutter and serve.
RESOURCES :
Best Pizza Is Made At Home
Model: 1558670947
Author: Donna Rathmore German
Bristol Publishing Enterprises
San Leandro, CA 94577
Fax: 510-895-4459
How To Make Pizza: An Illustrated Step-by-Step Guide
Model: 0936184205
Author: Cook's Illustrated
(1997)
Boston Common Press
Boston, MA 02445
Phone: 617-232-1000
Email: webmaster@bcpress.com
Pizza: From Its Italian Origins to the Modern Table
Model: 1552093212
Author: Rosario Buonassisi
(2000)
Firefly Books Ltd.
Willowdale, ON M2H 3K1
Canada
Phone: 416-499-8412
Fax: 800-565-6034 or 416-
Email: fireflybooks@globalserve.net
Pizza: Any Way You Slice It
Model: 0767903730
Author: Charles Scicolone and Michele Scicolone
(1999)
To order this title from Amazon, click here.
Broadway Books/Random House, Inc.
Website: www.randomhouse.com
Favorite Pizza Doughs and Toppings
Model: 1558671560
Author: Donna R. Gorman
(1997)
Bristol Publishing Enterprises
San Leandro, CA 94577
Fax: 510-895-4459
Quick and Easy Pizzas
Model: 1842151282
Author: Valerie Ferguson
(2000)
Southwater Publishing (The Manning Partnership Ltd.-- Imprint of Anness Pub)
Phone: 0-1225-852727
Fax: 0-1225-85282
The Best Pizza Is Made At Home (Nitty Gritty Cookbooks)
Model: 1558672621
Author: Donna Rathmell German
(2000)
Bristol Publishing Enterprises
San Leandro, CA 94577
Fax: 510-895-4459
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