Archive for April 27th, 2007

Diet Recipe: The 200 calorie Pizza

Yes, a 200 calorie full pizza! When you usually find frozen diet pizzas with about 150-200 calories in them, usually these only include one slice, or very-very small-sized mini-pizzas! Here you are, an 8″ full pizza (or 6″ for deep-pan dough), cooked the very healthy way, at just 200 calories and with the real flavor of a pizza vegetariana. I just had this for lunch (the idea was in my mind for a while after finding this fat-free feta cheese at TraderJoe’s store) and it was delicious! I used whole wheat flour as it is healthier and it has fewer calories than white bleached flour. It is a bit tricky to do the dough without going over the calorie restriction of the flour, but with a bit of effort, it is doable. While the recipe looks complex, overall, it is just a 15 minute job.

Ingredients (for 1)
* 25 gr of Trader Joe’s fat-free feta cheese crumbles (25 cals)
* 45 gr whole grain or whole wheat flour (140 cals)
* 3 small slices of yellow bell pepper (3 cals)
* 3 small slices of green bell pepper (3 cals)
* 3 small slices of red bell pepper (3 cals)
* 1/10 of the big kind of onions (10 cals)
* 60gr diced canned tomatoes (12 cals)
* 1 big button mushroom (4 cals)
* salt, black pepper, oregano
* 0 calorie non-stick spray
* 1 teaspoon dried yeast

1. Set aside 1 tablespoon of flour (that’s about 5 grams). Get 1/4 cup of warm water and set aside. Take a bowl and put in it about 30 grams of the remaining flour and save the rest 10 grams. Add some salt and the yeast in the bowl.
2. Turn on the oven at 400F (205C) for about a minute just until it gets slightly warm. Turn off the oven.
3. Very carefully, add 1 tablespoon of the warm water in the middle of the flour in the bowl. With a fork try to create the dough, by adding small bits of water each time and the rest of the 10 grams of flour as needed. Be very careful to not add too much water, or you will have no alternative but to add more flour to make the dough rigid enough (and that would mean more calories). When the dough is rigid enough and it doesn’t stick to your hands anymore, work it out a bit with your hands. Replace it back to the bowl and put the bowl to the warm-ish oven. Leave the dough there to rise for 1 hour.
4. Dice the already-diced tomatoes in even smaller pieces. In a pan, add 1/5 cups of warm water and the tomatoes. Add oregano, salt and a bit of black pepper and bring it to high heat, until most of the water has evaporated. The sauce should not be too “watery” as this pizza’s sauce is mostly consisted by bits of tomatoes. Remove from the hot stove.
5. Cut the mushroom and onion, vertically, in thin slices. Take a small frying pan and spray twice with a non-stick oil spray, bring to high heat. Add the mushrooms, onions and peppers and saute the ingredients for 1-2 minutes until the veggies are starting to get softer, but not too much. Remove from the hot stove.
6. Remove the dough from the oven, place a pizza stone in the oven and preheat it at 400F (205C). In a clean surface sprinkle some of the flour that you had left aside in the tablespoon. Using your roller pin and flour from that tablespoon as needed, roll your pizza to a circular shape, about 6″ to 8″ in diameter.
7. Sprinkle the remaining tablespoon flour on the top of your pizza peel. Transfer the pizza dough from the working surface to the peel. Use a spoon to spread the tomato chunks/sauce on the top of the pizza.
8. Use your hands to equally distribute the frying pan’s ingredients on top of the pizza. Sprinkle with the fat-free feta cheese on top of everything.
9. Carefully transfer your pizza on top of the hot pizza stone and bake it for about 9-10 minutes until the crust is done.
10. Remove from the oven, and use a pizza wheel to cut the pizza in 4 triangles. Enjoy warm!

A full pizza at just 200 calories

Tip: You can certainly add some fat free ham (thinly sliced) just before you sprinkle the cheese. TraderJoe sells big slices of fat-free ham for just 20 calories each! In fact, for this pizza size, half of that slice would be enough. That would make the overall calorie count 210 calories. Or, you can substitute it with the onion or the three kinds of peppers.