Cauliflower Crust Pizza
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The new year has started and a lot of people have made their resolution to eat better and become more healthy in 2016 but with cold weather, it's hard to not reach for hearty comfort foods. We have some alternatives to help you maintain your resolutions and your waistline while still feeling warm and full.
Most people who try to eat healthy don’t pay close enough attention to their sodium intake. Salt is linked to high blood pressure, and with predictions suggesting that by 2025 60% of Americans will have high blood pressure, education is as important as ever. Processed foods are the biggest culprit of sodium and cutting back on these foods can lower your intake significantly. I try not to go above 400 mg of sodium in a serving, and anything below 5% of the daily value is considered low. This low sodium recipe is for my fellow pasta lovers – broccoli garlic rigatoni. And if you’re like me, you’ll add a low sodium hot sauce. Enjoy! Ingredients For the cauliflower crust: 1 small head of cauliflower, florets removed ¼ cup grated Parmesan cheese ¼ cup shredded part-skim mozzarella cheese ½ teaspoon dried oregano ½ teaspoon dried basil ½ teaspoon garlic powder ¼ teaspoon crushed red pepper ¼ teaspoon salt 1 egg For the topping: 3 teaspoons olive oil, divided ½ small red bell pepper, sliced ⅓ cup broccoli florets ¼ small red onion, sliced ⅓ cup baby bella mushrooms, sliced ¼ cup pizza sauce of your choice (or pesto!) ½ cup shredded part-skim mozzarella cheese 1 ounce goat cheese, crumbled |
Nutrition facts (2 servings):
Calories 349 Total Fat 18 g Saturated Fat 7 g Monounsaturated Fat 7 g Polyunsaturated Fat 1 g Cholesterol 132 mg Sodium 839 mg (this is high because the facts are determined with spaghetti sauce – use pesto and it should be less) Total Carbohydrate 27 g Dietary Fiber 10 g Sugars 13 g Protein 22 g |
Directions
- Place a pizza stone or baking sheet in your oven and pre-heat the oven to 450 degrees. On a pizza peel or cutting board, place a piece of parchment sprayed with non-stick cooking oil
- Remove the florets from your head of cauliflower. Place the florets in a food processor or blender and pulse until the cauliflower has the texture of sand. You should have about 2½-3 cups of cauliflower sand
- Transfer the cauliflower sand to a microwave safe bowl and microwave covered for 4 minutes
- Let your cauliflower cool completely. When cool, place the cauliflower in a towel and wring it tightly. You want to remove as much moisture from the cauliflower as possible. I recommend doing this in two batches to get your cauliflower really dry
- Place the cauliflower pulp in a mixing bowl and add the cheeses, spices, and the egg. Mix until well combined. Using your hands is your best bet
- Form the dough into a ball and place it on the parchment-lined pizza peel or cutting board. Place a second piece of sprayed parchment on top of the dough ball and roll it out into a circle about 1/6-inch in thickness. Remove the second sheet of parchment and briefly set your pizza aside while you prepare your vegetables
- Place the broccoli, bell peppers and onions on a foil lined baking sheet. Drizzle with 2 tablespoons olive oil and sprinkle with salt
- Carefully transfer your dough to the hot pizza stone/baking sheet. Place your vegetables in the oven along with your dough. Bake for 8-10 minutes until the dough is golden brown. Carefully remove it from the oven along with your vegetables
- While your dough is baking, quickly sauté the mushrooms in 1 teaspoon olive oil for 3-4 minutes until tender. Briefly set aside
- Spread the sauce over the pizza dough and sprinkle with an even layer of mozzarella. Top with the roasted vegetables, sautéed mushrooms and crumbled goat cheese
- Return the pizza to the oven for another 5-7 minutes until the cheese is melted and bubbling slightly
- Let your pizza cool for 2-3 minutes before slicing to make sure that the crust stays intact