Hey everyone! So I have talked about eating healthier, calories, and supplements, but I haven’t provided you with any recipes to help out. Today is Friday and because of that it is pizza night! Every Friday I make pizza for my wife, son, and myself. It started as a tradition in my wife’s home growing up, and when we got married her father passed it on to me.
Now you may be wondering about pizza, but it is indeed a healthy food for weight loss. The flat abs diet puts pizza in the “foods to eat often” category. This has a catch however- pizza hut, papa john’s, dominoes and all frozen pizzas should be avoided. So what is left? Homemade pizza with unprocessed ingredients. Tonight I am making a very simple cheese and tomato sauce pizza, and I will provide you with every step!
First the key nutritional facts- 160 calories per slice, 7 grams of protein, and only the amount of fat in the cheese you buy (I buy Kroger mozzarella and in one slice of pizza I get 1.25 grams of fat)
I usually only eat 2 slices, again thinking about portion control, and then I have a salad. Together my Friday night meal is roughly between 400 and 450 calories. Perfect way to finish the day. Remember three big meals with three small meals in between. Also Breakfast, Lunch and Dinner- biggest to smallest.
So here is the recipe-
Two Cans of Hunts Diced garlic tomatoes 1 Diced Onion 4 Mushrooms
In order to make the sauce take one can of tomatoes and place in the blender, dice the onion and place the onion in blender, add the mushrooms and the second can of tomatoes. Using the pulse button on the blender, turn the blender on and off until the sauce is as smooth or as chunky as you would like. This sauce is now ready. You can place the sauce in a pot and bring to a boil. The longer you boil the sauce the more water will come out and the sauce will be more thicker. I find this takes 5 hours or so, and I am OK with the extra water. I combat that by using a fork to scoop sauce onto the dough.
1 1/4 to 1 1/2 cups of water 1 1/2 teaspoon salt 1 teaspoon instant yeast 3 cups all purpose flour 2 table spoons olive oil
The dough recipe I use can be found in the King Arthur cook book. In a mixing bowl place in 1 1/4 cups of water, all the salt, yeast and olive oil. Using a dough hook, mix the ingredients and pour in 1 cup of flour. As the mixture mixes slowly add the other two cups of flour. If the dough is dry and doesn’s pack into a nice ball, you can add some more of the water. If the dough is sticky, leave in the mixer and sprinkle in small amounts of flour until the dough is a good consistency. After mixing, remove the dough and separate into two balls. Place the dough balls in a plastic bag with a small amount of extra olive oil. Place the bag in the fridge and let sit until ready to heat the oven and cook.
In order to make the pizza place a pizza stone, or an upside down cookie pan, in our oven and set the temperature as high as it will go. Place one hour on a timer and start the count down. Now take the pizza dough out of the fridge and let it rest at room temperature.
After the timer goes off, take one of the balls out of the bag and flatten and stretch the dough until your pizza is the size you want. After the dough is stretched, I place some cornmeal on my pizza peel, and then place the pizza on the peel. This will allow me to slide the pizza onto the stone in the hot oven. Once the pizza dough is on the peel, it is time for toppings. I use a fork to spread the sauce on the dough, and then I slice mozzarella and and cover the sauce in a layer of cheese.
Once the toppings are on, place the pizza in the oven. The minimum time depends on you and your oven. If you prefer soft crust shoot for around 10 minutes. At this tie the cheese will melt but not brown. For about 15 minutes you will get slight browning of the cheese and the crust will be crispy. Again just watch and check your pizza because your oven could change these times.
Next is to let the pizza cool, slice and enjoy!
The left over pizza dough ball, and the leftover sauce can be frozen. Next time you make pizza just put them in the fridge the night before.