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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Whole Wheat Vegetable Pizza
 
Source: dLife

Delicious, healthy homemade veggie pizza on a whole-wheat crust.

Rating:
Prep Time: 60 minutes
Cook Time: 30 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 12 servings
Serving Size: 1 slice
Amount Per Serving
Calories 179.5
Total Carbs 27.2 g
Dietary Fiber 1.8 g
Sugars 2.1 g
Total Fat 4.9 g
Saturated Fat 1.6 g
Unsaturated Fat 3.3 g
Potassium 110.5 mg
Protein 7 g
Sodium 266.9 mg
Dietary Exchanges
1 Fat, 1/2 Meat, 1 1/2 Starch, 1/2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
Crust
2.5 cup white all purpose flour
0.5 cup whole wheat flour
0.5 oz Yeast, red, instant, RapidRise (2 packages, 1/4 oz each)
1 tsp garlic powder
0.5 tsp salt
1 cup cold water
2 tbsp olive oil

Sauce
14.5 oz Tomatoes, diced, with juice, canned , undrained
1 tbsp chopped parsley
1.5 tsp sugar
1.5 tsp italian seasoning
1.5 tsp dried basil
0.5 tsp garlic powder
0.25 tsp black pepper

Toppings
1 cup chopped zucchini
1 cup fresh mushroom slices
0.25 cup fresh chopped red onion , sweet red and green pepper
0.25 cup chopped red bell peppers
0.25 chopped green bell peppers , chopped (about 1/4 cup)
1 tsp olive oil
1.25 cup part skim shredded mozzarella


Directions
1 Whisk together all purpose flour, whole wheat flour, yeast, garlic powder, and salt in a large bowl. Stir in water and oil and combine well; do not over-mix.
2 Move dough to a floured surface and knead for 5 minutes until smooth and flexible.
3 Move dough to a greased bowl and flip over to grease top. Wrap with plastic wrap and let rise for 30 minutes in a warm place. Dough should be doubled.
4 Punch down dough and split in two pieces. Roll out each piece into a 12 inch disk. Move each to a greased 12 inch round pizza pan. Make holes in dough with a fork. Move to an oven heated to 400 degrees F and cook for 8 to 10 minutes. Crust should be slightly browned.
5 Meanwhile, mix together all sauce ingredients in a saucepan and bring to a boil. Simmer over medium-low heat for 15 to 18 minutes. Stir frequently.
6 While sauce is cooking, heat vegetables and oil in a small skillet until soft.
7 To finish, spoon 1 cup sauce over each pizza crust along with vegetables and cheese. Move back to oven and bake for 12 to 15 minutes or until cheese is bubbling and melted. Serve warm and cut into 6 slices per pizza.
Additional Information
Use a variety of cheese, such as goat or brie cheese. Use caramelized onions or other vegetables for new flavors. Use the dough and mix up the sauces and toppings.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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