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Learn how to cook authentic Asian cuisine with our recipes from all of the major regions in Asia, including Korea, Japan and Malaysia.
Thin-Crust Whole Wheat Veggie Pizza
Yield: Makes 4 servings
Who doesn't love pizza? This healthy version contains whole grains, veggies and protein and tastes better than any pizza parlor version!
Ingredients:
3/4
to 1 cup all-purpose flour, divided
1/2
cup whole wheat flour
1
teaspoon quick-rise active dry yeast
1-1/2
teaspoons dried basil, divided
1/4
teaspoon salt
1
tablespoon olive oil
1
large clove garlic, minced
1/2
cup very warm water (120° to 130°F)
1
teaspoon yellow cornmeal
1/2
cup no-salt-added tomato sauce
1
cup thinly sliced mushrooms
1/2
cup thinly sliced zucchini
1/3
cup chopped green onions
1
large roasted red bell pepper,* cut lengthwise into thin strips or 3/4 cup sliced, drained, bottled roasted red peppers
1
cup (4 ounces) shredded part-skim mozzarella cheese
1/4
teaspoon red pepper flakes
Preparation:
1.
Combine 1/2 cup all-purpose flour, whole wheat flour, yeast, 1 teaspoon basil and salt. Blend oil with garlic in small cup; stir into flour mixture with water. Stir in 1/4 cup all-purpose flour until soft, slightly sticky dough forms, adding remaining 1/4 cup all-purpose flour to prevent sticking if necessary. Knead dough on lightly floured surface about 5 minutes or until smooth and elastic. Shape dough into a ball. Cover with inverted bowl or clean towel; let rest 10 minutes.
2.
Place oven rack in lowest position; preheat oven to 400°F. Spray 12-inch pizza pan or baking sheet with nonstick cooking spray; sprinkle with cornmeal and set aside. Roll dough into large circle on lightly floured surface. Transfer to prepared pan, stretching dough out to edge of pan. (Too much rolling makes crust heavy and dense; stretching dough to fit pan is best.)
3.
Blend tomato sauce and remaining 1/2 teaspoon basil in small bowl; spread evenly over crust. Top with mushrooms, zucchini, green onions, roasted bell pepper and mozzarella; sprinkle crushed red pepper on top. Bake 20 to 25 minutes or until crust is golden brown and cheese melts.
Nutritional Information:
| Serving Size: | |
| Fiber | 4 g |
| Carbohydrate | 36 g |
| Cholesterol | 16 mg |
| Saturated Fat | 3 g |
| Total Fat | 9 g |
| Calories from Fat | 28 % |
| Calories | 270 |
| Protein | 13 g |
| Sodium | 290 mg |
Dietary Exchange:
| Fat | 1 |
| Meat | 1 |
| Vegetable | 1 |
| Starch | 2 |
This recipe appears in:
Italian
