Cauliflower Pizza
Cauliflower Pizza
Serves 8
Ingredients:
1 medium cauliflower head, cut into florets
1 egg
¼ cup low fat shredded mozzarella cheese
¼- ½ teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried basil
½ teaspoon salt
Dash of pepper
¾ cup pasta sauce (homemade is best because store bought sauces are often loaded with sugar)
¾ cup low fat shredded mozzarella cheese
Optional toppings
Sauteed onions, peppers and/or mushrooms (1 diced onion, 1 diced pepper, 3 sliced mushrooms)
Instructions:
- Preheat the oven to 450 degrees Fahrenheit.
-
Cauliflower processed in food processor
Wash the cauliflower well, put in food processor for about a minute until it ends up like a snowy rice consistency.
- Place in microwave for 4-5 minutes. You may want to stir it halfway between cooking time to ensure even heating.
- Remove from microwave and cool down for a few minutes so that it isn’t too hot to handle.
Place cauliflower in a few layers of cheesecloth or a dishtowel. Squeeze tightly over a bowl.- A nice amount of liquid should come out (I got out about ½ cup!
- You do not want to leave over any moisture because that will stop the crust from becoming crispy.
- Add egg, cheese, oregano, garlic powder, onion powder, basil, salt and pepper.
- Form into a ball of dough.
- Spread out over a baking sheet sprayed with nonstick cooking spray into an even layer of dough. You can roll it into a square or a circle.
- Bake in preheated oven for 15-20 minutes. It should be golden brown color. Depending on the heat of your oven, will depend on how long the crust needs to be baked.
- Remove from oven, add sauce, any vegetable of your choosing.(I put some sautéed mushrooms on half on my pizza). Top with mozzarella cheese.
Return to the oven and bake for an additional 5-7 minutes, until the cheese is melted and bubbling.
Remove from oven, cut into 8 rectangular slices and enjoy!
Serving Size: 1 piece
Nutrition Facts:
Calories: 80
Total Fat: 3 gm
Saturated Fat: 1.5 gm
Monounsaturated Fat: 0 gm
Polyunsaturated Fat: 0 gm
Cholesterol: 25 mg
Protein: 6 gm
Carbohydrate: 5 gm
Dietary Fiber : 1 gm
Sodium: 360 mg
Bonnie R. Giller, MS, RD, CDN, CDE • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569
This cauliflower pizza recipe looks really good. I’m wondering if there’s any way i can sub frozen cauliflower in the recipe or does it have to be fresh? No pressure, but I’m wondering if you can answer this before Tuesday night…..
Hi Esti,
Thank you for your question. It should be fine to use frozen cauliflower (although we used fresh when we tested the recipe). My suggestion is to fully defrost it. Just keep in mind that you may need to squeeze out more liquid than with raw because frozen vegetables have more moisture.Good luck and let me know how it comes out!
Bonnie
This recipe does look good and thank you for the tip on how to make it work with frozen cauliflower as well. It’s such a nice idea to focus on the nutritional benefits of the foods we are encouraged to eat to help the process of making healthy decisions clearer and easier. We’re looking forward to joining you and Charna in this learning experience each month.
Hi Matti. I am so glad you like the idea of Monthly Morsels. I believe you will get some valuable information, and some yummy recipes. Don’t forget to tell your friends about it too. Looking forward to hearing more feedback from you. Enjoy!
Bonnie