Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 190 | |
|---|---|---|
| Total Fat | 5.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 1.5 g | |
| Cholesterol | 7 mg | |
| Sodium | 351 mg | |
| Total Carbohydrate | 24 g | |
| Dietary Fiber | 7 g | |
| Sugars | 10 g | |
| Protein | 16 g | |
Dietary Exchanges
4 vegetable, 1 lean meat
Ingredients
Servings 4
Serving Size 2 slices
Crust
-
Cooking spray -
1 large head cauliflower, coarsely chopped -
4 large egg whites -
1/4 cup shredded fat-free mozzarella cheese -
1/4 cup shredded or grated reduced-fat Parmesan cheese -
1/4 teaspoon garlic powder -
1/4 teaspoon pepper (freshly ground preferred)
Sauce
-
1/2 to 1 cup no-salt-added tomato puree -
1 teaspoon dried basil, crumbled -
1 teaspoon dried oregano, crumbled -
1/2 teaspoon garlic powder
Toppings
-
2 teaspoons canola oil OR -
2 teaspoons corn oil -
2 cups chopped button mushrooms -
1 cup chopped zucchini -
1 cup chopped red or green bell pepper -
1/2 cup finely chopped red onion -
1/4 cup basil leaves, coarsely torn -
1/4 cup shredded fat-free mozzarella cheese
Directions
Tip: Click on step to mark as complete.
For the crust:
-
Preheat the oven to 450˚F. Line a baking sheet with parchment paper. Lightly spray with cooking spray. -
Working in batches, put the cauliflower in a food processor. Pulse until the mixture resembles couscous. (The key to achieving the desired consistency is not overloading the food processor.) Measure out 4 cups of the processed cauliflower. Transfer it to a medium bowl. Stir in the egg whites, 1/4 cup mozzarella, the Parmesan, 1/4 teaspoon garlic powder, and the pepper until combined. -
Using your hands, spread the mixture on the baking sheet, forming an oval or circle. Bake the crust for 30 minutes, or until the edges are completely golden brown. Remove from the oven.
For the sauce and toppings:
-
Reduce the oven temperature to 425°F. -
In a small bowl, whisk together the sauce ingredients. Set aside. -
In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the botom. Cook the mushrooms, zucchini, bell peppers, and onion for 5 to 7 minutes, or until the mushrooms and onion are soft and the zucchini and bell peppers are tender, stirring constantly. -
Using the back of a spoon, spread the sauce over the crust. Top with, in order: the basil leaves and the cooked vegetables. Sprinkle with the remaining 1/4 cup mozzarella. Bake for 5 to 7 minutes, or until the mozzarella has melted. -
Remove from the oven. Using a large spatula, carefully lift the pizza off the parchment paper. Transfer to a large cutting board. Cut the pizza into eight slices.
Cooking Tip: For another quick, healthy pizza crust option, substitute four small whole-wheat pita breads (lowest sodium available) for the cauliflower crust ingredients. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. Place the pitas on the baking sheet. Spread the tomato puree mixture over the pitas. Top with the cooked vegetables and cheese as directed. Bake for 15 to 20 minutes, or until the pitas are crispy and the cheese has melted. Transfer to a cutting board. Cut the pitas in half.
Keep it Healthy: Making a cauliflower crust can save you hundreds and hundreds — even up to 1,000 — miligrams of sodium, which is what the dough crust from an individual or personal-size pizza served by many national pizza chains can contain.
Tip: Use any remaining cauliflower puree to toss in with whole-grain pasta for a quick and easy dinner during the week or to sprinkle over salads.
