I’m relatively new to this diet business, and this recipe is Low-Calorie, Gluten Free, Paleo, and Vegetarian. That fits my 5:2 low calorie requirement, and it’s Pizza, so I couldn’t be much happier. I’ve seen a few of these cauliflower pizza base recipes around, and I’ve adapted this one http://www.theironyou.com/2013/03/paleo-cheese-pizza.html slightly to suit the ingredients I had on hand.
I have to say, Cauliflower has been off my diet for many years. I really can’t stand the smell of it being cooked, so I approached this recipe with some caution. The cooking method is to “rice” the Cauliflower in a food processor, and cook it for 8 minutes in the microwave oven. This worked great, as it didn’t produce the smell I dislike, and was quick. The original recipes say it’s important to remove the excess water from the Cauliflower, or your crust will be soggy. My Cauliflower didn’t have any moisture, but I would also caution you to allow the Cauliflower some time to cool before trying to squeeze it – it’s thermonuclear hot when it comes out of the microwave oven.
Yields a 9-inch pizza (feeds 2)
1 small head cauliflower (about 300 grams) cut into small florets (should yields about 2 cups once processed)
40 gr mozzarella cheese shredded
1 small egg, lightly beaten
½ teaspoon fine grain sea salt
½ teaspoon oregano
pinch of ground black pepper
1 Medium low acid tomato, sliced
40 grams mozzarella cheese, shredded
½ teaspoon fresh basil shredded
¼ teaspoon chili flakes or dried chili
Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and spray lightly with cooking spray.
In a food processor “rice” the cauliflower by pulsing until the cauliflower resembles rice grains. Transfer to a microwave dish and microwave on high for 8 minutes, until cooked.
Place the cauliflower rice in a tea towel and twist it to squeeze out as much moisture as you can. This is very important. The cauliflower rice needs to be dry. Otherwise you’ll end up with a mushy dough, not a crusty one.
Cool slightly, and transfer the cauliflower flour to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper.
Using your hands, press the mixture onto the baking sheet and shape into a thin pizza “disc”.
Bake for 10 minutes, until golden.
Remove from the oven and let cool for 5 minutes.
Spread the top with mozzarella cheese, add the fresh tomato and sprinkle with Chili flakes.
Bake in the oven for 5 -10 minutes until the cheese is melted, sprinkle on the fresh Basil
Serve hot (it holds very well when reheated in the microwave)
My variation has about 380 calories in total, or 190 per serve. It’s quite small but packs the great cheese flavour punch. I would suggest a light salad to accompany this for a 220 – 250 meal.
I’ll make this again, and will try making cauliflower rice which I’ve seen touted as a low-calorie winner. My crust also went a little dark, as I cooked it on my cast iron Pizza stone sitting on the middle shelf, perhaps a wiser person would have reduced the cooking time. What does it taste like? – Its a mix between cauliflower and normal pizza dough. I like it, the wife doesn’t.