Lighter Deep Dish Pizza

Can you really include pizza in your diet? Try your hand at making a home made pizza that delivers full flavour while keeping saturated fat, sodium, and calories in check. Making your own crust is easier than you may imagine and at 330 calories, if you serve this with a large salad, you CAN have this as part of your weight loss diet!

 

Ingredients

  • 2 teaspoons sugar
  • 1 package dry yeast (about 2 1/4 teaspoons)
  • 1 cup warm water (100° to 110°)
  • 1 tablespoon extra-virgin olive oil
  • 12.38 ounces all-purpose flour (about 2 3/4 cups), divided
  • 1/4 cup yellow cornmeal
  • 1/2 teaspoon salt
  • Cooking spray
  • 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
  • 2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
  • 1 (28-ounce) can whole tomatoes, drained
  • 1 1/2 teaspoons chopped fresh oregano
  • 1 1/2 teaspoons chopped fresh basil
  • 2 cups thinly sliced mushrooms (about 6 ounces)
  • 3/4 cup chopped green bell pepper
  • 3/4 cup chopped red bell pepper

Method

  1. Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes.
  2. Stir in olive oil.
  3. Weigh or lightly spoon flour into dry measuring cups; level with a knife.
  4. Combine 11.25 ounces (about 2 1/2 cups) flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
  5. Place dough in a large bowl coated with cooking spray, turning to coat top.
  6. Cover and let it rise in a warm place (85°) for 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes.
  7. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface.
  8. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish.
  9. Spread 1 1/2 cups cheese evenly over dough.
  10. Arrange chopped sausage evenly over cheese.
  11. Preheat oven to 400°.
  12. Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.
  13. Heat a large non-stick pan over medium heat. Coat pan with cooking spray.
  14. Add mushrooms to pan; cook 5 minutes, stirring occasionally.
  15. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally.
  16. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage.
  17. Sprinkle evenly with remaining 1/2 cup cheese.
  18. Bake at 400° for 25 minutes or until crust browns and cheese bubbles.
  19. Cool 5 minutes before cutting.

Serves 8 – Serving size 1/8 pizza – Nutrition Per Serving
Calories: 330, Fat: 9.2 g, Protein: 17.8 g, Carbohydrate: 44 g, Fibre: 3.2 g