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Tuna and Olive Tapenade Pizza – A Crusty with Red Onions and Feta Cheese Weight Loss Recipe

Last Updated on November 19, 2024 by Arif Chowdhury

Pizza is often viewed as an indulgence, but it doesn’t have to be! With the right ingredients, you can create a healthy yet delicious meal that satisfies your cravings.

Today, we’ll dive into the world of Tuna and Olive Tapenade Pizza, a thin-crust delight topped with nutritious ingredients like tuna, olive tapenade, red onions, and feta cheese. This recipe not only packs a flavor punch but also supports your weight loss goals.

Let’s get started!

Why Choose Tuna and Olive Tapenade Pizza?

A Nutritional Powerhouse

Tuna is a fantastic source of protein, with approximately 25 grams of protein per 3-ounce serving. It’s also rich in omega-3 fatty acids, which are great for heart health.

Meanwhile, olives and olive oil are loaded with healthy fats, specifically monounsaturated fats, which can help you feel full longer.

According to the USDA, one tablespoon of olive oil provides about 120 calories, which can be a healthy addition when used in moderation. The combination of these ingredients not only creates a mouthwatering pizza but also ensures you’re getting a balanced meal.

A Flavorful Topping Trio

The vibrant flavors of olive tapenade, red onions, and feta cheese combine beautifully with the tuna, creating a burst of taste in every bite.

The salty tang of feta complements the briny olives, while the red onions add a slight sweetness and crunch. This medley makes our pizza a delightful dish that can easily impress your family and friends!

Ingredients You’ll Need

To make Tuna and Olive Tapenade Pizza, gather the following ingredients:

For the Pizza Dough:

  • 2 cups whole wheat flour
  • 1 teaspoon instant yeast
  • 1 teaspoon salt
  • 3/4 cup warm water
  • 1 tablespoon olive oil

For the Toppings:

  • 1 can (5 ounces) tuna in water, drained
  • 1/2 cup olive tapenade (store-bought or homemade)
  • 1 small red onion, thinly sliced
  • 1/2 cup crumbled feta cheese
  • 1 tablespoon fresh parsley, chopped (optional)
  • Freshly ground black pepper, to taste

For the Olive Tapenade (if making homemade):

  • 1 cup pitted olives (black or green)
  • 2 tablespoons capers
  • 1 clove garlic
  • 2 tablespoons olive oil
  • Juice of 1/2 lemon

Making the Pizza Dough

Step 1: Prepare the Dough

  • In a large mixing bowl, combine the whole wheat flour, instant yeast, and salt.
  • Gradually add the warm water and olive oil, mixing until a dough forms.
  • Knead the dough on a floured surface for about 5-7 minutes until it becomes smooth and elastic.
  • Place the dough in a lightly greased bowl, cover with a clean towel, and let it rise in a warm place for about 30 minutes, or until it doubles in size.

Step 2: Preheat Your Oven

While the dough is rising, preheat your oven to 475°F (245°C). If you have a pizza stone, place it in the oven to heat as well.

Preparing the Olive Tapenade

If you’re opting for homemade olive tapenade, here’s a quick recipe:

Step 3: Blend the Ingredients

  • In a food processor, combine the olives, capers, garlic, olive oil, and lemon juice.
  • Pulse until you reach a chunky consistency. Taste and adjust seasoning if necessary. Set aside.

Assembling the Pizza

Step 4: Roll Out the Dough

  • Once the dough has risen, punch it down and roll it out on a floured surface to your desired thinness—about 1/4 inch thick works well for a crispy crust.
  • Transfer the rolled-out dough to a parchment-lined baking sheet or a pizza peel if you’re using a pizza stone.

Step 5: Add the Toppings

  • Spread the olive tapenade evenly over the dough.
  • Evenly distribute the drained tuna over the tapenade.
  • Add the sliced red onions, scattering them across the pizza.
  • Sprinkle the crumbled feta cheese on top.
  • Finish with a sprinkle of freshly ground black pepper and chopped parsley if desired.

Baking the Pizza

Step 6: Bake to Perfection

  • Carefully transfer the pizza to the oven (or onto the heated pizza stone).
  • Bake for 12-15 minutes, or until the crust is golden brown and the cheese is slightly melted.
  • Once baked, remove from the oven and let it cool for a few minutes before slicing.

Serving Suggestions

This pizza is not just a meal; it’s a conversation starter! Serve it alongside a fresh green salad dressed with lemon vinaigrette to keep things light and refreshing. If you want to add an extra zing, consider a side of tzatziki sauce for dipping.

Nutritional Benefits of Each Ingredient

Tuna

  • Protein: Essential for muscle repair and growth.
  • Omega-3 Fatty Acids: Known to reduce inflammation and support heart health.

Olive Tapenade

  • Healthy Fats: Provides energy and helps in nutrient absorption.
  • Antioxidants: Olives are rich in antioxidants, which help combat oxidative stress.

Feta Cheese

  • Calcium: Great for bone health.
  • Lower Fat Option: Compared to many other cheeses, feta has a lower fat content, making it a healthier choice.

Red Onions

  • Vitamins and Minerals: High in vitamin C and B vitamins.
  • Antioxidants: Contain quercetin, known for its anti-inflammatory properties.

Statistical Insights

Did you know that incorporating more plant-based foods, such as olives and whole grains, into your diet can lead to a 30% reduction in the risk of heart disease?

Additionally, studies show that people who consume adequate protein, like that found in tuna, are more likely to maintain their muscle mass while losing weight.

A Slice of Healthy Indulgence

Creating a Tuna and Olive Tapenade Pizza is not just about making a meal; it’s about enjoying the process of cooking and nourishing your body. This pizza is a delightful way to indulge in flavors without sacrificing your health goals.

Packed with protein, healthy fats, and vibrant toppings, it’s a dish that everyone will love.

So, roll up your sleeves, gather your ingredients, and treat yourself to a slice of pizza that’s as good for your taste buds as it is for your waistline!