Pizza Rustica

Pizza Rustica is a delightful Italian dish that combines a crispy crust with a hearty filling of fresh vegetables and lean proteins, making it a wholesome meal. This healthy version ensures you enjoy the rich flavors of Italy without compromising on nutrition.

Ingredients

• Whole wheat pizza dough - 200 grams
• Olive oil - 1 tablespoon
• Zucchini - 100 grams, sliced
• Red bell pepper - 75 grams, diced
• Mushrooms - 100 grams, sliced
• Spinach - 50 grams, fresh
• Feta cheese - 50 grams, crumbled
• Mozzarella cheese - 50 grams, shredded
• Garlic - 2 cloves, minced
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large, beaten

Steps

1. Preheat your oven to 220°C (428°F).
2. In a pan, heat olive oil over medium heat, add minced garlic, and sauté for 1 minute until fragrant.
3. Add sliced zucchini, diced red bell pepper, and sliced mushrooms to the pan, cooking for about 5-7 minutes until softened.
4. Stir in fresh spinach and cook until wilted, then remove from heat and let cool slightly.
5. In a mixing bowl, combine the sautéed vegetables with crumbled feta cheese, shredded mozzarella cheese, beaten egg, dried oregano, salt, and black pepper.
6. Roll out the whole wheat pizza dough on a floured surface to fit your baking tray.
7. Transfer the rolled dough to the baking tray and spread the vegetable and cheese mixture evenly across the surface.
8. Fold the edges of the dough over the filling to create a rustic crust.
9. Bake in the preheated oven for 20-25 minutes or until the crust is golden brown and the cheese is bubbly.
10. Remove from the oven, let cool for a few minutes, slice, and serve.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 10 g
• Water: 0.15 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables.
• Whole wheat dough provides more fiber than regular pizza crust.

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