Pizza/Calzone

Serves: 3-4

Ingredients

Base

  • 500g (1lb) strong white flour
  • 1 x 7g packet instant easy-blend yeast
  • 300ml (1/2 pt) warm water
  • 1 x 15ml spoon (1 tablespoon) oil
  • 1 x 5ml spoon (1 teaspoon) sugar
  • 1/2x 5ml spoon (1/2 teaspoon) salt

Toppings

  • 1 small jar Italian tomato sauce
  • dried herbs
  • variety of different toppings, e.g. cheese, tomato, mushroom, green & red pepper, onion, sweetcorn, courgette, rocket, ham, pepperoni, pineapple chunks.

Equipment

  • mixing bowl
  • measuring spoons
  • knife
  • chopping board
  • baking tray
  • measuring jug
  • grater
  • grease-proof paper

Method

  1. Preheat oven to 200oC or Gas Mark 6.
  2. Sieve together the flour and salt into a mixing bowl. Stir in the sugar and yeast.
  3. Add warm water, mix into a dough.
  4. Knead the dough for 5 minutes. Cover the dough and allow to prove for 20 minutes in a warm place until it doubles in size.
  5. Divide dough in half and shape into two round disks.

Pizza

  1. Put grease proof paper on the tray and add pizza base.
  2. Spread the tomato sauce on top and add other toppings.
  3. Sprinkle with cheese and bake for 10-15 minutes.

Calzone

  1. Put grease proof paper on tray and place the disks at either end with one-half overhanging.
  2. Add fillings onto one side of the dough.
  3. Fold the remaining dough over and seal with water - crimping the edges together.
  4. Bake for 10-15 minutes, until golden brown.

Nutrition Information

Pizza*

per 100g

per portion(1/4 pizza)

Energy (kJ)

814

2559

Energy (kcal)

195

612

Protein (g)

6.8

21.4

Fat (g) 
of which saturates (g)

4.6 
2.0

14.3 
6.2

Carbohydrate (g)
of which sugars (g)

33.7
2.6

105.9
8.3

Fibre (g)

1.4

4.5

Sodium (g)

0.2

0.7

Salt (g)

0.6

1.8

* (Analysed using mozzarella, tomato, mushroom and pepper topping.)

Healthy eating

Make the base of the pizza thick to boost carbohydrate content.

Add plenty of different vegetables and lower-fat toppings such as tuna,

ham or prawns.

Top with a few handfuls of reduced fat cheese to keep the overall fat

content down.

Alternatively, use a stronger flavoured cheese to top your pizza. You do not need to use as much to get the same taste and this helps cut down on fat and salt.

Money

Use economy brands where possible and buy loose, canned or frozen vegetables instead of pre-packed or pre-prepared vegetables.

Food safety

Use cooked meat only on the pizza, as raw meat may not cook

thoroughly in the time.

Wash hands thoroughly before kneading the dough.

Love Food, Hate Waste

This is a great recipe for using left over French bread, muffins and vegetables and meat that on their own do not seem worth keeping.

Left over cheese can be grated and frozen straight onto the pizza before cooking.

Local Food

Locally produced vegetables and meat could be used for the topping and finished with locally produced cheese.


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