As we know, pizza is a food that has now fully entered the Mediterranean diet: a delicacy that now very well replaces a complete meal. As we know, the classic pizza is prepared with flour, water, brewer's yeast and a variable percentage of oil: by combining all the ingredients, in short, we realize how classic pizza is a carbohydrate bomb. But how to adapt classic pizza to a strictly high-protein diet? Simple: just upset its structure by adding egg whites and fortifying the dough with whey proteins.
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Identity Card of the Recipe
- 174 KCal Calories per serving
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Ingrediants
For the pizza base
- 5 g of sugar
- 5 g of salt
- 20 g of whey protein
- 1 tablespoon (10 ml) of extra virgin olive oil
- 3 g of dried brewer's yeast
- 70 g of spreadable cheese
- 100 g of white flour type 00 or wholemeal flour
- 40 g of wheat bran
- 40 g of oat bran
- 120 g (3 medium) of egg white
To stuff
- q.s. of oregano
- 150 g of tomato puree
- 30 g of capers
- 150 g of natural tuna
- 125 g of mozzarella
Materials Needed
- Large bowl
- Wooden ladle
- Latex gloves
- Cheese knife
- Tray diameter 26 or 28 cm
Preparation
To prepare the high-protein pizza we replaced the liquid part (water) with egg whites and spreadable cheese, a source of protein. We then fortified the protein fraction by adding ultramicrofiltered whey protein, neutral taste.
- In a bowl, pour the oat bran (source of soluble fiber), wheat bran (rich in insoluble fiber), wholemeal flour, ultra-microfiltered whey protein (neutral taste), salt and brewer's yeast. dried. Mix with a wooden ladle to mix the "powders" well.
The advice OK
If you want to obtain a pizza with a more delicate flavor, it is also possible to replace wholemeal flour with white flour of type 00.- In the center, pour the egg whites and the spreadable cheese (it is advisable to choose the light spreadable cheese), then mix well until the mixture is very soft and rather sticky.
- In a pan with a diameter of 26 cm (if you prefer a thicker pizza) or 28 cm (for a crispier and shallower pizza) pour a drop of extra virgin olive oil. Spread the dough with your hands directly on the oiled pan, until the entire surface is perfectly covered.
- Let the pan with the pizza base rest in a warm environment for at least 60-90 minutes: the pizza will swell slightly.
- After the necessary time, distribute the tomato puree on the surface of the pizza. Cover with thin slices of mozzarella for pizza, natural tuna and capers. Finish with a generous sprinkling of oregano and bake in a hot oven (180-200 ° C) for about 20 minutes.
Alice's comment - PersonalCooker
I hope you enjoyed my high-protein pizza: a perfect combination of taste, protein and goodness! Go and browse the protein recipes section: you will find other interesting recipes that are right for you.Nutritional values and Health Comment on the recipe
High-protein pizza is a lower calorie food than traditional margherita pizza. It provides about 25-30% fewer calories and a protein content 3 times higher than normal; NB. it was decided to calculate the values with the use of wholemeal flour. There is no shortage of fats and, among these, there are also saturated ones; on the other hand, for each portion they cover at least 40% of the total energy . It is a very high caloric percentage but still compensable with the other 2 main meals of the day. Unlike traditional pizza, with Alice's recipe it is possible to QUIETLY calculate portions of 300g per person as long as they are contextualized in a NORMAL-calorie diet or, even in a hypo-caloric, but with absolutely “sporadic” frequency of consumption NB. The translated values DO NOT respect the dehydration induced by cooking, therefore it would be advisable to increase them all by a coefficient of at least 15%.
