Jo Knows Nutrition
by Joanne Nijhuis
BBQ PIZZA
A RAINBOW OF FLAVOUR ON A WHOLESOME CRUST GRILLED TO PERFECTION!
The kids are back in school, but summer is far from over. Which means it’s still prime time for patio dining and cooking outdoors. Instead of the usual BBQ fare, why not try your hand at grilling homemade pizzas to share with family and friends? With this half whole-wheat pizza loaded with veggies, you’ll get a fibre boost and the unbeatable flavour of sizzling BBQ.
Did You Know?
Who knew pizza could be part of a balanced diet? Using whole wheat flour boosts the fibre, iron and B vitamins, making this thin-crust base a healthier choice than white dough. Keep portions moderate and pile on the colourful veggies for a nutritious BBQ pizza night.
INGREDIENTS
Rainbow Veggie with Feta or Chicken Pizza
- Thin crust (12 oz/340 g) whole wheat pizza dough (see below)
- 2 teaspoons (10 ml) olive oil
- ½ -1 cup (125 ml – 250 ml) tomato or pizza sauce (optional)
- 1 cup (250 ml) cherry tomatoes
- 1 red or green pepper, thinly sliced
- 1 small zucchini, thinly sliced
- ½ cup (125 ml) sliced mushrooms (optional)
- 1 small red onion, thinly sliced
- 1 cup (250 ml) crumbled feta or mozzarella cheese
- 1 cup (250 ml) cooked chicken, shredded (optional)
- 1 ½ teaspoons (7.5 ml) dried oregano or 3 Tablespoons (45 ml) pesto
- 1 ½ Tablespoons (22 ml) pitted & sliced black or green olives (optional)
- 1/2 cup (125 ml) basil leaves or arugula, torn for garnish after grilling (optional)
Whole Wheat Pizza Dough
- 1 cup (250 ml) whole wheat flour
- 1 cup (250 ml) white flour, plus extra for dusting
- ¾ cup (177 ml) warm water (110 Fahrenheit/43 Celsius)
- 2 ¼ teaspoons (11 ml) active dry yeast
- 1 teaspoon (5 ml) sugar or honey
- 1 teaspoon (5 ml) salt
- 1 Tablespoon (15 ml) olive oil, plus extra to coat a bowl
INSTRUCTIONS
Whole Wheat Pizza Dough
- In a small bowl, combine the warm water, sugar or honey and yeast. Stir and let sit for 5-10 minutes until it forms bubbles on the surface.
- In a large bowl, combine the flour and salt. Make a well in the centre and add the yeast mixture and olive oil.
- Mix with a fork or your hands until the dough forms.
- Transfer to a floured surface and for 6-8 minutes until the dough is smooth and elastic. Add extra flour if the dough is too sticky.
- Place the dough in a lightly oiled bowl and cover. Let it rise for about 45 minutes until the dough has doubled in size.
- Punch the dough down and divide into 2 balls. Roll out each ball thinly (10-12 inches/ 25-30 cm in diameter).
Rainbow Veggie and Feta or Chicken Pizza
- Preheat the grill to medium-high.
- Lightly brush one side of the dough with olive oil and grill for 2 minutes until lightly charred.
- Flip the dough and add the tomato/pizza sauce or pesto.
- Top with the veggies, feta or mozzarella, chicken, if using and oregano (optional).
- Close the lid and grill for another 4 to 5 minutes until the crust is cooked and crisp.
- Garnish with the fresh basil or arugula, if using.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com