Makes 4 servings; 2 slices per serving, 322 calories per serving
Cooking oil spray
1 pound fresh stir-fry vegetables such as asparagus, broccoli,
cauliflower, mushrooms, multicolored bell peppers, red and white
onions and zucchini, cut up
2 garlic cloves, minced
Salt and freshly ground black pepper (optional)
1 cup pizza sauce or tomato sauce
2 tbsp olive relish or tapenade
2 tbsp sun dried- tomato bits
One 12-inch or 10-oz prepared thin whole wheat pizza crust
1/2 cup (2 oz) finely shredded part- skim mozzarella cheese
Heat oven to 425 degrees F. Heat a large nonstick skillet over medium-high heat until hot; coat with cooking spray. Add vegetables and garlic; stir-fry (really saute) 2 to 5 minutes, or until vegetables are crisp-tender. Season to taste with salt and pepper if desired.
Combine pizza sauce, olive relish, and sun-dried tomato bits. Spread over pizza crust; top with cooked vegetables and cheese. Bake pizza directly on oven rack 10 to 15 minutes, or until crust is golden brown and cheese is melted. Cut pizza into 8 wedges.
When baking your own whole wheat pizza crust, plan on 25 to 70 extra minutes from start to finish, including time for yeast to do its thing. In a small bowl, combine about 1 tbsp of dry yeast and 1/8 tsp of sugar with 1 1/2 cups of warm water. Let that sit for 10 minutes. In a separate large bowl, combine 1 and 1/2 cups of 100 percent whole wheat flour and 1and 1/2 cups all-purpose (enriched) flour. (After you've tried this on your family several times, you can gradually increase in 1/2-cup lots the ratio of whole wheat to all-purpose flour to 2 and 1/2 cups whole wheat to 1/2 cup all-purpose.) Add 1 teaspoon ground kosher salt to this. Mix well. Then add the yeast mixture and mix by hand thoroughly. Add 1 tablespoon olive oil. Knead for about 2 minutes until dough is smooth. Cover bowl and let rise in warm area until dough has doubled in size (20 to 60 minutes). Punch down dough with your fist and knead for 1 to 2 minutes. Divide into 4 equal portions (extra portions can be stored in your refrigerator). Roll into balls and preheat oven to 450degF. Lightly coat a baking sheet with olive oil. With a rolling pin, roll one of the dough balls on rolling board or on baking sheet (add flour if dough sticks to pin too much) and flatten into 10- to 12-inch pizza crust circle. Poke with a fork 4 to 6 times.
Total fat 11.5 g
Saturated fat 3.5 g
Healthy fats 7.9 g
Fiber 5.7 g
Carbohydrates 44.2 g
Sugar 3.5 g
Protein 12.2 g
Sodium 682 mg
Calcium 151 mg
Magnesium 44 mg
Selenium 2.9 mcg
Potassium 481 mg
Excerpted from YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management by Michael F. Roizen and Mehmet C. Oz. Copyright (c) 2006, 2009 by Michael F. Roizen, M.D., and Oz Works LLC, f/s/o Mehmet C. Oz, M.D. Excerpted with permission by Free Press, a Division of Simon & Schuster, Inc.