Concocting a Healthy Recipe
As a Type I Diabetic, I find it difficult to calculate my insulin needs for fast-food due to the high fat content resulting in prolonged high blood sugars hours after eating. At first I was tempted to create a low carb and diabetic recipe; such as those paleo recipes using cauliflower crusts, but alas, they are filled full of cheeses (more fat!) just to keep that riced cauliflower crust in one piece. And when you're also cooking for big hungry boys, pizza sometimes doesn't make it to the plate, let alone leaving time to get out silverware. And who wants to use silverware for pizza anyway? Therefore, I decided to create a hearty pizza filled with lean meats, low fat cheeses, and whole grains. This pizza is not "low carb" or "low calorie," but each calorie is hearty and filled with fiber, protein, and healthy fat. Whole wheat flour contains more calories than regular white flour but is packed full with fiber, protein, and healthy fat. I added oat flour since a crust made entirely of whole wheat can turn out too grainy and dry. Oat flour has fewer calories than white flour and also contains fiber and protein. Cottage cheese is used as a partial substitute for cheese as it is high in protein, low in fat, and turns out; fairly tasty on pizza! This recipe was a hit with my family and the lack of grease-stained shirts was a plus for me!
- 1.5 cups Whole Wheat Flour
- 1.5 cups Oat Flour, (Can blenderize rolled oats)
- 1 tsp sugar
- 1 tsp salt
- 1 Tbl olive oil
- 1 package yeast (dry active)
- 1 cup warm water (110 F)
- up to 1/4 cup warm milk 1%, As needed for drier mixtures
- 1 heaping cup low fat cottage cheese, topping
- 1/2 cup low carb pasta sauce, topping
- 1 cup part skim milk mozzarella, topping
- 1/2 cup sliced black olives, topping
- 1/4 cup corn, topping
- 4 oz grilled chicken breast, seasoned, sliced
Step by Step
- Pizza crust: Mix warm water, sugar, and yeast in separate bowl and set aside for 5 minutes. Combine flours and salt and mix well. (I live at high altitude and my dough was very dry and therefore I added warm milk by tablespoons until it developed a nice consistency) Knead dough for 5-6 minutes on a floured surface and place in oiled bowl. Rub olive oil over dough ball, cover and let rise for one hour. Add
- For cottage cheese topping: Strain cottage cheese in colander or cheese cloth until curds more visible (I let stand in a colander for 10 minutes) Place cottage cheese and 1/2 cup mozzarella cheese in blender, blend well until similar to ricotta cheese. Place this mixture in a quart-size ziploc bag or icing device for easy application onto the pizza. (Attempts to spread this on top of pizza sauce will probably not turn out well) Cut a small opening of the ziploc bag when ready to use.
- Preheat Oven to 425 F. Roll out dough for a 12" pizza pie (medium thickness) or 14" for a thinner crust (may need to reduce cooking time to prevent burning) Spread pasta sauce evenly to edges. Spread cottage cheese mixture evenly over pasta sauce. Cover with remaining mozzarella cheese. Cover with remaining toppings or toppings of your choice.
|Prep time||Cook time||Ready in||Yields|
1 hour 30 min
1 hour 50 min
8 slices or feeds 3-4 people