South Beach Whole Wheat Pizza
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Time
prep 1:00
total 1:00
Ingredients
Whole Wheat Pizza Crust
Trader Giottos 100% Whole Wheat Pizza Crust
| Wheat bran, for rolling out dough |
Sauce
| 1 can (1 lb.) | whole tomatoes | | 1/2 can | tomato paste | | 1 tsp. | olive oil | | 1/4 | red onion, chopped | | 3 cloves | garlic, chopped | | 2 tsp. | chopped fresh basil or | | 1 tsp. | crushed dried basil | | 1 tsp. | Fresh chopped cilantro (optional) | | 2 tsp. | chopped fresh oregano or | | 1 tsp. | crushed dried oregano | | 2 to 3 dashes | cayenne pepper |
Topping
| Fresh baby spinach, uncooked | | Low-fat mozarella cheese, grated | | Red bell pepper, cut into strips | | Pre-cooked chicken sausage, sliced thin (optional) | | 1 | jalapeno pepper, sliced | | 1/4 | red onion, sliced | | Red pepper flakes, for garnish | | Freshly grated parmesan cheese, for garnish |
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Instructions
Dough makes 2 pizzas, so to make one, divide it in half and let one half sit out for 1/2 hour to get to room temperature. Preheat oven with pizza stone (or pan) in it, to 425°F.
Sauce:
Remove tomatoes from can, setting liquid aside. Put tomatoes and tomato paste in food processor or blender, process briefly to make a chunky tomato sauce.
Saute onion, garlic in olive oil until tender, add basil, cilantro, oregano and cayenne. Put tomato sauce in a saucepan and add onion mixture to it. Simmer while preparing dough. Remove from pan to a pyrex dish and let cool while crust is pre-cooking.
Crust:
Prepare countertop for rolling out dough by sprinkling wheat bran on it. Roll dough into a ball and then roll the ball in the wheat bran. Use rolling pin to flatten ball into a round shape, then roll dough out to a very thin crust. Sprinkle more wheat bran on dough if it is sticky. Pick up and stretch dough occasionally, to get the crust to desired size and make crust very thin.
Remove hot pizza stone from oven and carefully lift dough and place on hot stone. Cut around edges to remove excess dough--save that with the other dough for your next pizza. Pre-cook crust until slightly browned, around 6-8 minutes. Dough may puff up, that is ok, just gently press down onto stone before adding sauce.
Topping:
Remove crust from oven,spread tomato sauce on top to 1/2 inch from edge of crust. Put one layer of spinach leaves over sauce. Then cover with shredded cheese. Place remaining toppings on top of the cheese, red peppers, chicken sausage, Jalapeno, red onion slices.
Put pizza back in oven, and cook till cheese is melted and browning, about 8-10 minutes. Use pizza cutter to serve. Garnish pizza slices with hot red peppers (for super spicy) and/or parmesan cheese.
***IMPORTANT*** Pre-cooking the crust is essential to the success of this recipe. Otherwise the whole wheat dough won't cook through. Pre-cooking makes the crust as crisp as a cracker!
Also -- by placing the spinach topping between the tomato sauce and the cheese -- it actually steams to perfection while you are baking the pizza.
You will love this healthy pizza!
Author's Comments
On Phase 3 of the South Beach diet, we re-introduce whole grain Carbs. This 100% Whole Wheat Pizza is rolled out using wheat bran, which adds even more fiber, and by making this easy pizza sauce from scratch, we can eliminate the added sugar that store bought sauces contain. Now, you can have Pizza and not cheat on the diet!
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