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Veggie Pizza with Three Cheeses

Makes 8 servings

Preparation Time: 30 min
Cooking Time: 25 min

Pizza is a fun meal for the whole family to prepare, as it is quick and easy. What a great way to include more vegetables in your menu!

Ingredients

  Big-Batch Whole Wheat Pizza Dough : 
2  packages (each 1⁄4 oz/7 g) instant yeast 2 
2 cups whole wheat flour 500 mL
1 cup all-purpose flour 250 mL
1 tsp salt 5 mL
1/2 tsp granulated sugar 2 mL
1 1/2 cups lukewarm water 375 mL
1/2 tsp olive oil 2 mL
     
  Veggie Pizza with Three Cheeses : 
1/2 Big-Batch Whole Wheat Pizza Dough 1/2
3/4 cup mild salsa 175 mL
2 tbsp olive oil 25 mL
3  green onions, chopped 3 
1  red onion, diced 1 
1  small green bell pepper, sliced 1 
1  small red bell pepper, sliced 1 
1 cup broccoli florets 250 mL
1  can (10 oz/284 mL) sliced mushrooms, drained and rinsed 1 
1  can (10 oz/284 mL) water chestnuts, sliced 1 
1/2 cup sliced black olives 125 mL
1 tsp dried oregano 5 mL
1 tsp dried basil 5 mL
1 tsp freshly ground black pepper 5 mL
2 cups shredded mozzarella cheese 500 mL
1/2 cup freshly grated Parmesan cheese 125 mL
1/2 cup crumbled feta cheese 125 mL
Big-Batch Whole Wheat Pizza Dough
  • Preparation time: 10 minutes / Rising time: 2 hours
  • Electric mixer with dough hook
  • Makes enough dough for two 12 to 15 inch (30 to 38 cm) pizza crusts
Pizza
  • Preheat oven to 400°F (200°C)
  • 12-inch (30 cm) pizza pan, lightly greased
To add an extra serving of vegetables, serve with a green salad or a glass of vegetable juice.

Instructions

Step 1
Big-Batch Whole Wheat Pizza Dough: In the mixer bowl, combine yeast, whole wheat flour, all-purpose flour, salt and sugar. Attach dough hook and mixer bowl to mixer. With mixer running on low speed, gradually add water; knead until dough is smooth and elastic, about 10 minutes. Turn mixer off and pour oil down side of bowl. Set to low speed for 15 seconds to coat inside of bowl and cover dough lightly with oil. Remove mixer bowl and cover loosely with plastic wrap.

Step 2
Let rise in a warm, draft-free place until doubled in bulk, about 2 hours.

Step 3
Punch down dough and cut in half to make two balls. Place each ball in an airtight freezer bag and store for up to 3 months, or roll out for immediate usage.

Step 4
To roll out, place dough ball on a floured work surface and form into a circle. Roll out until dough reaches a 12- to 15-inch (30 to 38 cm) diameter. Pierce dough with a fork before adding toppings.

Step 5
Veggie Pizza with Three Cheeses: Roll out dough to a 12-inch (30 cm) diameter and fit into prepared pan. Spread salsa evenly over crust to within 1⁄2 inch (1 cm) of edge. Set aside.

Step 6
Heat a medium skillet over medium heat. Add oil and swirl to coat pan. Sauté green onions, red onion, green pepper, red pepper and broccoli for 10 minutes or until tender-crisp. Add mushrooms, water chestnuts and olives and cook for 5 minutes or until tender-crisp. Remove from heat and stir in oregano, basil and pepper.

Step 7
Spread vegetables evenly over pizza crust. Sprinkle evenly with mozzarella, Parmesan and feta.

Step 8
Bake in center of preheated oven for 12 to 15 minutes or until cheeses are melted and starting to brown and crust is golden and crisp.

Tips

If you don't have time to make the dough, you can use a purchased pizza crust.
If you choose part-skim mozzarella and light feta cheese, you'll decrease the fat in each serving by about 4 g.
Other vegetables can be substituted; use whatever you have on hand that your whole family loves.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 314
24%
Fat / Lipides 15.4 g
Saturated / saturés 7.3 g
+ Trans / trans 0.4 g
Cholesterol / Cholestérol 37 mg
31%
Sodium / Sodium 736 mg
11%
Carbohydrates / Glucides 32 g
23%
Fiber / Fibres 5.7 g
Sugars / Sucres 5.1 g
Protein Protéines 15.1 g
15%
Vitamin A / Vitamine A
50%
Vitamin C / Vitamine C
29%
Calcium / Calcium
19%
Iron / Fer
Very high in: Vitamin C, calcium and folate
High in: Dietary fiber, vitamin A, iron, riboflavin, niacin, vitamin B6, vitamin B12, magnesium and zinc
Diabetes Food Choice Values
1 Carbohydrate
1 1⁄2 Meat & Alternatives
1 1⁄2 Fats
Contributor
Jocelyne Jones, Dietitian, QC
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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