Makes 2 Five-inch
pizza pies
Ingredients:
1. 2 1/2 cups cauliflower, grated (about 1/2 of a large head)
2. 1 large egg, lightly
beaten
3. 1 cup shredded part-skim
mozzarella cheese
4. 2 tablespoons grated Parmesan cheese
5. ¼ tsp salt free Italian seasoning
6. 1/4 cup tomato sauce, low sodium
7. 1 cup cooked eggplant (or vegetable of your choosing), diced
8. ½ tsp onion powder
9. ½ tsp garlic powder
10. 2 tbsp finely chopped fresh basil leaves
11. 1/4 teaspoon crushed red pepper flakes
Instructions:
Preheat
oven to 425 degrees
Line
a baking sheet with parchment paper
Use
a box grater to grate ~2 cups of cauliflower “rice”. Place in a large bowl
Microwave
cauliflower “rice” for 7-8 minutes, or until soft. Remove and let cool.
Add
cauliflower to a fine-mesh strainer and use a dish towel (or paper towel) to
press out excess liquid
Return
cauliflower “rice” to bowl and combine with egg, ¾ cup mozzarella cheese, 2
tablespoons Parmesan cheese, Italian seasoning, ¼ tsp onion powder and ¼ tsp garlic
powder.
Mold
mixture into two 5 inch circles (resembling 2 personal pizzas) and place on
parchment paper. Bake for 10-15 minutes, or until golden brown.
Once
baked, top both pizza crusts with low sodium tomato sauce, remaining mozzarella
cheese and cooked eggplant (or other non starchy vegetable)
Bake
in oven for another 5-10 minutes until cheese is melted and bubbly
Top
with basil, red pepper flakes, and remaining onion and garlic powder
Nutrition per Five-inch”
personal pizza pie
Calories:
280kcal; Fat: 16gms; Saturated fat: 10gms; Polyunsaturated Fat: 1gm; Monounsaturated
Fat: 1gm; Cholesterol: 137mg; Sodium: 650mg; Potassium: 508mg; Total
Carbohydrate: 14gm; Dietary Fiber 5gm; Sugars: 4gm; Protein: 23gms
Compare to: Veggie lover’s Six-inch
personal pan pizza from a national pizza chain:
Calories:
550kcal; Total fat: 20gms; Saturated fat: 8gms; Cholesterol: 35 mg; Sodium:
1190mg; Carbohydrates: 70gms; Fiber: 4gms; Sugars: 8gms;
Protein:
22gms
This post was written by Briana Adler RD CDN member of the Academy of Nutrition and Dietetics and the Greater New York Dietetic Association
