Pizza Dough & Quick Pizza Sauce

Pizza Dough & Quick Pizza Sauce

  • Ingredients

    Pizza Dough

    • 1 cup whole-wheat flour (250 mL)
    • 1 1/2 - 2 cups all-purpose flour (375-500 mL)
    • 2 Tbsp wheat germ (30 mL)
    • 1 pkg (7 g) quick rising instant yeast (1 pkg)
    • 1 cup warm water (250 mL)
    • 1 Tbsp canola oil (15 mL)
    • 1/4 tsp salt (1 mL)

    Quick Pizza Sauce

    • 2 Tbsp canola oil (30 mL)
    • 1 small onion, diced (1)
    • 3 cloves garlic, minced (3)
    • 3-4 Tbsp chopped fresh oregano or 2 Tbsp each of fresh oregano and basil (45-60 mL)
    • 1/4 tsp red pepper flakes (1 mL)
    • 1 can (28 oz/796 mL) crushed tomatoes (1 can)
    • 1/2- 1 tsp sugar (optional- will reduce the acidity of tomatoes) (2-5 mL)
  • Directions

    Pizza Dough

    1. In a large bowl, mix whole-wheat flour, 1 cup (250 mL) all-purpose flour, salt and yeast. Stir in warm water and canola oil.
    2. Gradually stir in enough of remaining all-purpose flour to make a soft dough. Knead on lightly-floured surface until smooth and elastic.
    3. Shape dough into ball. Cover and let rest for 10 minutes before rolling out.

    Quick Pizza Sauce

    1. Heat a large saucepan over medium-high heat. Add canola oil.
    2. Add onion and cook until softened, about 5 minutes. Stir in garlic, oregano, red pepper flakes, pepper and crushed tomatoes. Simmer sauce for 5-10 minutes.

    Nutrition Tip: The maximum amount of sodium Canadians should consume per day is 2300 mg. Make your pizza heart healthy by using sodium-reduced sauce and include toppings such as red peppers, onion, garlic, mushrooms, tomatoes, roasted chicken, broccoli and spinach. Pizza Dough and Quick Pizza Sauce | www.canolaeatwell.com

Nutritional Analysis

Serving Size
1/8 pizza dough, 1 tbsp sauce
Calories
175
Total Fat
2.5 g
Saturated Fat
0 g
Cholesterol
0 mg
Sodium
115 mg
Carbohydrates
32 g
Fiber
3 g
Protein
5 g