Your Recipe

Individual Whole-Wheat Pizzas

Zutat  Menge  Kalorien 
Zwiebeln 40g 16kcal
Paprika, roh, grün, süß 50g 10kcal
Weißer Zucker 4.2g 16kcal
Weizenmehl 180g 655kcal
Pilze (braun, italienisch) 40g 9kcal
Speisesalz 3g 0kcal
Leitungswasser 180g 0kcal
Olivenöl 27g 239kcal
Oregano getrocknet 0.5g 1kcal
Basilikum getrocknet 0.35g 1kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 120g 437kcal
Käse, Mozzarella, Vollmilch 112g 335kcal
Hefe, aktive Trockenhefe 7g 23kcal
Oliven, reif, aus der Dose (klein-extra groß) 30g 35kcal
Sauce, Pizza, Konserven, servierfertig 126g 68kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
For the Dough:

1 1/2 cups whole-wheat flour (about 180 grams)
1 cup all-purpose flour (about 120 grams)
1 packet (7 grams) active dry yeast
1 teaspoon sugar
3/4 cup warm water (about 180 grams)
2 tablespoons olive oil
1/2 teaspoon salt
For the Toppings:

1/2 cup pizza sauce (store-bought or homemade)
1 cup shredded mozzarella cheese (about 120 grams)
1/2 cup sliced bell peppers (about 50 grams)
1/2 cup sliced mushrooms (about 40 grams)
1/4 cup sliced black olives (about 30 grams)
1/4 cup sliced onions (about 25 grams)
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
Instructions:
1. Prepare the Dough:

In a small bowl, dissolve sugar in warm water. Sprinkle yeast over the top and let it sit for 5-10 minutes, until frothy.
In a large bowl, combine whole-wheat flour, all-purpose flour, and salt.
Make a well in the center and pour in the yeast mixture and olive oil. Mix until a dough forms.
Knead the dough on a lightly floured surface for about 5 minutes, until smooth and elastic.
Place the dough in a lightly oiled bowl, cover with a damp cloth, and let it rise in a warm place for about 1 hour, or until doubled in size.
2. Preheat Oven:

Preheat your oven to 220°C (425°F).
3. Shape the Pizzas:

Punch down the dough and divide it into 4 equal pieces.
Roll out each piece on a lightly floured surface into a 6-8 inch circle.
4. Add Toppings:

Place each dough circle on a baking sheet or pizza stone.
Spread about 2 tablespoons of pizza sauce on each pizza.
Sprinkle with shredded mozzarella cheese.
Add your choice of toppings (bell peppers, mushrooms, olives, onions).
Sprinkle with dried oregano and basil.
5. Bake:

Bake in the preheated oven for 10-15 minutes, or until the crust is golden and the cheese is melted and bubbly.
6. Serve:

Allow the pizzas to cool for a few minutes before slicing.
Serve hot.

Nährwertangaben 
Portionsgröße  230 g | ml
Menge pro Portion  461
1929
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  5.3g 26%
Natrium 597mg 26%
Gesamte Kohlenhydrate  65g 24%
Ballaststoffe  3.8g 13%
Zucker  3.3g
Protein  16g 32%
Vitamin D 0.1mcg 1%
Kalzium 188mg 14%
Eisen  2.1mg 11%
Kalium 316mg 7%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 53.784 mcg 6%
Thiamin [B1] 0.332 mg 28%
Riboflavin [B2] 0.253 mg 19%
Niacin [B3] 2.582 mg 16%
Pantothensäure [B5] 0.9 mg 18%
Vitamin B6 0.167 mg 10%
Cobalamin [B12] 0.656 mcg 0%
Folat [B9] 71.778 mcg 0%
Vitamin C 14.426 mg 16%
Vitamin D 0.122 mcg 1%
Vitamin E 1.275 mg 9%
Vitamin K 8.287 mcg 7%
Betain 1.225 mg 0%
Cholin 17.061 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  64.9 g 24%
Sugars 3.3 g 7%
Ballaststoffe  3.8 g 13%
Carbohydrate 37.5 g 0%
Netto-Kohlenhydrate 61.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.518 g 0%
Arginin 0.525 g 0%
Asparaginsäure 0.925 g 0%
Cystein 0.208 g 0%
Glutaminsäure 4.074 g 0%
Glycin 0.479 g 0%
Histidin 0.344 g 0%
Isoleucin 0.637 g 0%
Leucin 1.124 g 0%
Lysin 0.537 g 0%
Methionin 0.299 g 0%
Phenylalanin 0.731 g 0%
Prolin 1.615 g 0%
Serin 0.651 g 0%
Threonin 0.529 g 0%
Tryptophan 0.258 g 0%
Tyrosin 0.557 g 0%
Valin 0.745 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 187.7 mg 14%
Kupfer 0.25 mg 28%
Fluorid 32.42 mcg 0%
Eisen  2.06 mg 11%
Magnesium 34.53 mg 8%
Mangan 0.65 mg 28%
Phosphor 225.07 mg 18%
Kalium 315.65 mg 7%
Selen 33.06 mcg 60%
Natrium 597.32 mg 26%
Zink 1.73 mg 16%
andere
Nährstoff Menge  DV
Wasser 131.205 g 0%
Asche 2.963 g 0%