Better-for-ya Pizza Pie

 

Check out this new-and-improved version of your classic pizza – a whole wheat crust piled high with low-sodium sauce, tons of veggies, and extra lean turkey bacon.   This transformed version is low in fat and sodium, plus it’s packed with fiber thanks to the veggies and crust!  Ingredients available at America’s Food Basket for about $10/pie.

Download a printable recipe here!

Servings: 12 slices

Total Ingredient Costs: $10.22

Cost per Serving: $0.85

Your typical slice of pepperoni pizza prices out at between $2 and $2.50.  In addition to the hit to your wallet, the pizzeria version costs you a whole lot in terms of your daily allowance of calories, fat, and sodium.   Even if you opt to save a little time and buy a store-bought whole wheat pizza dough (coming soon to a store near you!), which brings your dough cost up from $1 to $2 – a slice of your homemade pie will still be less expensive than a trip to the pizza joint.  Make your meal serve you better – both your bottom line and your waistline!

Ingredients:

  •  1 ½ teaspoons dry active yeast* ($0.37)
  • ¾ cups warm water
  • 1 tablespoons olive oil* ($0.18)
  •  ¾ teaspoons salt* ($0.01)
  • 1 cups whole wheat flour* ($0.28)
  • 1 cups unbleached all-purpose flour* ($0.16)
  • 2 ounces Part-Skim Mozzarella Cheese ($2.19)
  • 5 slices Low-Sodium Extra Lean Turkey Bacon, cooked and crumbled* ($0.80)
  • ¼ cup Crumbled Feta Cheese* ($1.23)
  • 1 cup Crushed Tomatoes* ($0.55)
  • ½ cup Light Tomato Sauce* ($0.60)
  • 3 cups Fresh Spinach ($1.50)
  • 1 Yellow Onion, sliced ($1.12)
  • 1 Fresh Green Pepper, sliced ($0.81)
  • 3 cloves Garlic, finely chopped8 ($0.36)
  • Olive Oil Cooking Spray* ($0.06)

*You’ll have extra of these ingredients which store well in your pantry or fridge for future use!  Prices are based on the amount of each item to be used for this recipe.

Instructions:

  1. In a large bowl, whisk the yeast into the warm water until dissolved.  Let stand for 5 minutes.
  2. Add the olive oil, salt, and one cup each of the white and whole wheat flours.  (We mix the flour to increase fiber while maintaining the texture and elasticity that we’re used to with pizza dough).  Using a wooden spoon, mix for at least 5 minutes to form a wet dough.
  3. Pour 1 ½ cups of whole wheat flour onto a work surface, place the dough on top of it, and knead for about 8 minutes to form a soft dough with a nice sheen.  It should be a little sticky, but not too wet.  If the dough sticks to the work surface, rub a little olive oil on it.  If the dough is sticky, add the remaining white flour tablespoon-by-tablespoon as needed.
  4. Form the dough into a ball and place it in a large oiled bowl.  Turn the dough over to coat it with oil.  Cover the bowl with plastic wrap or a damp kitchen towel and let rise in a warm, draft-free place for 1 hour.  Or, put the dough in the refrigerator and let it rise overnight; the next day, let it stand at room temperature for 2 hours before proceeding with the recipe.
  5. Preheat oven to 450°
  6. Roll dough out onto a lightly-oiled baking sheet (you can turn one upside down to make a larger surface.
  7. Spread a mixture of the tomato sauce and crushed tomatoes evenly over dough.**  Sprinkle sauce with chopped garlic.
  8. Cover sauce with spinach leaves, onions, and feta cheese.  Then, layer with mozzarella.  Finally, top with crumbled turkey bacon and sliced green peppers.
  9. Bake for 12-15 minutes or until crust becomes golden brown in color.

**Combining the pre-made sauce with plain, crushed tomatoes helps lower the total sodium content of your final sauce.  Reserve remaining tomatoes and sauce in the refrigerator for up to 1 week.  Utilize this combination method to create your own low-sodium sauce with cooked vegetables and/or non-salt spices like crushed red pepper, black pepper, basil, oregano.  A great weeknight meal over whole wheat pasta with just a sprinkle of parmesan cheese.

Nutrition Comparison:
In addition, check out this side-by-side nutrition comparison:

Fast Food Pizza Our Healthier Version  
                

Now, let’s break down this nutrition label.  What does it tell us?  At half the calories, our healthy version is far lower in total fat, saturated fat, and cholesterol.  It also contains just one third of the sodium.  This makes it a heart-healthy version of your traditional food enemy.   Additionally, with all the veggies plus a whole wheat crust, you’re getting in a lot more fiber, vitamins, and minerals – especially crucial antioxidants – which help to reduce cancer risk. 

Turn your guilty pleasure into a wholesome meal – at less than half the price!

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