Monday, November 22, 2010

Cauliflower Pizza Crust

You Won't Believe it's Cauliflower Pizza Crust







1 cup cooked, riced cauliflower* (recipe below)
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
**pizza or alfredo sauce
toppings (make sure meats are cooked)
mozzarella cheese

Preheat oven to 450 degrees Farenheit.
Spray a cookie sheet with non-stick spray.
In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.
Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).
Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.
Place under a broiler (grill for the Europeans) at high heat just until cheese is melted

Notes:
*I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)
** The pizza sauce I use is Great Value Pizza sauce from Wal-Mart. At only 3 net carbs per quarter cup, you get a lot of punch for little carbohydrate pow.
Nutritional Information for the entire crust:
calories: 434, fat: 25 g, carbohydrates: 8 (net), 13 if counting all, fiber: 5 g, protein: 41 g.

 

Nutritional Information for one serving: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.


Riced Cauliflower
1- 16 ounce bag frozen cauliflower florets
I use a 2-qt covered dish and microwave the cauliflower (Don't add water) until it is cooked, 8 minutes. Using mitts, carefully pour water from the cauliflower. Allow to cool with lid removed.
Cauliflower can be riced in several ways. 1. Food processor
2. Santoku knife
3. Using a cheese grater
4. Using a ricer
Store covered and refrigerated until use.
Note: You can use a head of raw cauliflower to make your riced cauliflower. Simply process/rice the head prior to cooking in the microwave.
Makes approximately 3 cups riced.
Serves 6.
Nutritional Information:
Calories: 20, Carbohydrates: 3.5 g, Fiber: >1g, Net Carbohydrates: 2.5 g, Protein: >1 g, Fat: 0 g

4 comments:

  1. The ultimate test will be when I use this on my kids :)

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  2. What they don't know won't hurt them.

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  3. I've been holding onto bags of cauliflower just for this! I lost my original recipe and then whoops! Out of sight, out of mind.

    Thanks, Lyn!

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