This recipe is high in complex carbohydrate and fiber, and low in fat. The usage of various vegetables enhances the nutritional value. This dish is nutritionally complete as on its own. Suitable for individuals, especially children who do not enjoy vegetables; as this dish contains hidden fiber form the various toppings such as carrots, roasted nuts, pineapple and legumes.

Pizza (Serves 6)

Ingredients

For pizza dough

• 200 g (2 cups) wheat flour
• 20 g (2 tsps) instant yeast
• 3 g (’/2 tsp) salt
• 5 g (I tsp) sugar
• 10 g (2 tbsps) vegetable oil or olive oil
• warm water for mixing

For tomato sauce

• 360 g (3) ripe tomatoes, chopped into large pieces
• 60 g (3 tbsps) tomato paste
• 90 g (1) onion, chopped finely
• 30 g (2 tbsps) brown sugar
• 10 g (1 tbsp) vegetable oil
• 3 g (1 tsp) oregano or basil

For topping

• 180 g chicken breast, discard skin and diced
• 100 g canned pineapple, discard juice and diced
• 50 g carrot, sliced finely
• 120 g mozzarella cheese, grated coarsely

Method

To prepare pizza dough

1. Mix flour, yeast, salt, sugar and oil in a mixing bowl. Add sufficient warm water.
2. Knead mixture to farm soft and elastic dough
3. Place dough in a greased tray, and place tray in a warm area for 40 minutes. The dough will expand to double in size.
4. Grease pizza pan
5. Knead dough to a round shape with 2 cm thickness
6. Place dough into greased pan. Leave for 10 minutes before adding topping.

Note: Diameter of pan should be 23-30 cm.

To prepare sauce

1. Sauté onion until soft. Add diced tomatoes and stir-fry until soft.
2. Add tomato paste, oregano/basil and sugar. Cook over low heat for a few minutes until sauce thickens. Leave to cool.

To prepare pizza

1. Spread tomato sauce on pizza dough. Sprinkle toppings all over.
2. Cover topping with cheese and oregano
3. Bake for 20 to 30 minutes at 200°C or until dough is crisp and cheese turns golden brown

Topping

Choices for topping depend to individual preference. As a guide, choose at least 2 to 3 types of toppings for each pizza. The making of the pizza finishes with spreads of mozzarella cheese and a dash of oregano.

Below are a few suggested toppings:

• 90 g sliced onion
• 200 g button mushroom, sliced finely
• 150 g cooked chicken meat,
• diced 200 g roasted nuts