Healthy Deep Dish Sausage and Pepperoni Pizza

Is there really a healthy or at least healthier pizza that it worth the work. Yep there is. I won't call this "Chicago Deep Pan Pizza" since I eliminated that layer of cheese at the bottom of the pan that I associate with Chicago pizza. But with one third of the calories and 94% less fat, this is a non-guilty treat.

My idea was to use a whole wheat crust, fill it with a sauce made of diced tomatoes with turkey pepperoni and turkey sausage. Add some veggies and top with a little cheese.

Rating

The sauce and idea is in the 4-5 range but the crust was 3 and will be changed next time and will republish. But taken as a whole. it's still a 4.

I used Pizza Uno as my reference since we always go there when we are in Chicago and love the Classic deep dish. It is hard to get a handle on the fat and caloric content of their pizza. I think they are a bit sneaky, you can find numbers but the definition of serving seems elusive at best. A personal pizza has three servings in a 6 inch pie and each serving is 770 calories and 55 grams of fat for a total of 2310/165. By my count, my whole 9 inch pie is 1710 calories and 23 grams of fat total. Applying simple math vs the different sizes, I get 33% of the calories and about 11 % of the fat.

Notes: The crust could have been better. It needs to be lighter although this crust was better than most commercial crusts. I will use less whole wheat and a touch more water and then let it rise some in the pan next time. A little oil will help the texture and I suggest 2 tsp as a start. (not included in the above calculations).Also a lot of Chicago recipes call for some corn meal and I think I will experiment with dusting the pan with it.

Pizza toppings can be what ever you want. I want sausage (400 cal) and pepperoni (140 cal) so that was 540 calories. The crust could have been about 25% less dough especially if you let it rise some so that would be a 220 cal decrease. Which is 950 for the entire pie. Dieter heaven.

So you could do this under a 1000 calories for the entire deep dish pizza. Or just about a Lean Cuisine for a large 1/3 slice. And under 500 for half the whole pie which is bigger than the individual size Uno that has 2300.

Mix water and yeast and let set for a few minutes while mixing all other dough ingredients together in mixing bowl. Add water to flour and mix will with wooden spoon or by hand (may favorite way). Form in to ball and place covered in warm spot to rise for 30-45 minutes.

Remove casing to sausage and brown over medium high heat. Prep onion and pepper by dicing.

Mix all sauce ingredients into a large bowl. Add sausage. Add about 2/3 of the onion and pepper. Preheat oven to 425 convection.

On a lightly floured surface press out or roll out dough into a 13-14 inch round disk. Spray baking pan with PAM and now form the dough into the pan and crimp the edges as needed.

Put 1/2 the pepperoni into the bottom of the crust. Pour in the sauce mixture. First top with remaining onion, pepper and pepperoni. Then top with Parmesan low fat mozzarella. Bake for 25 to 30 minutes.

Let set for a few minutes prior to serving.

Healthy Deep Dish Sausage and Pepperoni Pizza

by DrDan at 101 Cooking For Two February 1, 2011

Is there really a healthy or at least healthier pizza that it worth the work. Yep there is. I won't call this "Chicago Deep Pan Pizza" since I eliminated that layer of cheese at the bottom of the pan that I associate with Chicago pizza. But with one third of the calories and 94% less fat, this is a non-guilty treat.

Ingredients

Crust2 cups flour3/4 cup warm water1 package instant or quick yeast (2 1/4 tsp in bulk)1/2 t salt2 t Extra Virgin Olive Oil Sauce14oz can diced tomatoes6oz can tomato paste2 cloves crushed garlic1 t salt1 t dried basil1/2 t crushed red pepper Toppings/Fillings8 oz Turkey Italian sausage2 oz Turkey Pepperoni1 medium yellow or white onion1 green bell pepper1 oz freshly shredded Parmesan 2 oz low fat mozzarella shredded

Instructions

1) Mix water and yeast and let set for a few minutes while mixing all other dough ingredients together in mixing bowl. Add water to flour and mix will with wooden spoon or by hand (may favorite way). Form in to ball and place covered in warm spot to rise for 30-45 minutes.2) Remove casing to sausage and brown over medium high heat.3) Prep onion and pepper by dicing4) Mix all sauce ingredients into a large bowl. Add sausage. Add about 2/3 of the onion and pepper.5) Preheat oven to 425 convection.6) On a lightly floured surface press out or roll out dough into a 13-14 inch round disk. Spray baking pan with PAM and now form the dough into the pan and crimp the edges as needed.7) Put 1/2 the pepperoni into the bottom of the crust. Pour in the sauce mixture. First top with remaining onion, pepper and pepperoni. Then top with Parmesan low fat mozzarella.8) Bake for 25 to 30 minutes.9) Let set for a few minutes prior to serving.

Details

Prep time: 45 mins Cook time: 30 mins Total time: 1 hour 15 mins Yield: 4 servings

Updated

April 24, 2011