Thursday, February 2, 2017

Recipe Corner: Cauliflower Crusted Pizza

Makes 2  Five-inch  pizza pies

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

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