Cauliflower can be prepared in advance, and the amount of prep work is minimal.
Note for lactose intolerant folks: If you suffer from lactose intolerance, soy cheese can be successfully substituted for the cheeses in the recipes. Those nutritional values will also be included at the end of the recipes.
You Won't Believe it's Cauliflower Pizza Crust
1 cup cooked, riced cauliflower*
1 egg
1 cup mozzarella cheese
1/2tsp 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.)
** You can try re-baking the pizza at 450 once you add toppings if desired, but the crust is not quite as crusty. There is a minimal difference, so see what works best for you.
serves 4- 6 for one recipe (10" pizza) not including toppings:
For 6, per serving:
calories: 73 calories
effective carbohydrates: 1.5
total carbohydrates: 2
fiber: 1
protein: 5 grams
fat: 4 grams
For 4, per serving:
calories: 108
effective carbohydrates: 2
total carbohydrates: 3
fiber: 1
protein: 7 grams
fat: 6 grams
The following bread sticks recipe is easy! Prepare enough dough for pizza and get these bread sticks in the oven before the first pizza batch.
I can't believe they're cauliflower breadsticks!
1 cup cooked, riced cauliflower
1 egg
1 c + shredded mozzarella cheese
garlic salt
Preheat oven to 350 degrees Fahrenheit.
In a greased 9X3 loaf pan, press about 1-1/2" deep cauliflower pizza dough. If any is left, use for pizza.
Bake at 350 for 20-30 minutes, or until set. With a spatula loosen the dough around the edges and remove the square of dough to a greased cookie sheet.
With a pizza cutter, slice strips through the set dough. Separate slightly. Sprinkle with garlic salt and/or extra mozzarella cheese. Bake at 450 degrees until the top browns.
Once the oven is preheated to 450 degrees, it is easy to pop in a couple of pizza crusts as well.
Serve with marinara sauce (optional).
serves 4- 6:
For 6, per serving:
calories: 73 calories
effective carbohydrates: 1.5
total carbohydrates: 2
fiber: 1
protein: 5 grams
fat: 4 grams
For 4, per serving:
calories: 108
effective carbohydrates: 2
total carbohydrates: 3
fiber: 1
protein: 7 grams
fat: 6 grams
(And now it's) Cauliflower Lasagna!
1 cup (about 5 ounces) cooked cauliflower, grated, riced or shredded
2 cups shredded mozzarella cheese (6 ounces)
1 egg
*½ cup ricotta cheese (3.5 ounces) (mixing an egg in with this improves the texture, but is optional)
3/4 cup tomato sauce or alfredo (6-7 ounces)
Toppings (optional)
Preheat oven to 350 degrees.
Spray the inside of a glass bread pan (9X3) with non-stick spray.
Mix prepared, riced cauliflower with one cup of the mozzarella and the egg in a bowl.
To arrange:
1. Layer the bottom with ¼ cup sauce. Distribute gently with a spoon. Do not add toppings yet.
2. Layer with 1/2 of the cauliflower mix. Press down very gently with fingers after distributing evenly.
3. Layer with 1/2 of the ricotta by dotting it on in small piles and then spreading slightly.
4. Add 1/2 of the remaining sauce. With a spoon, spread and slightly mix the two layers (ricotta and sauce) for better coverage.
5. Add half of the toppings you've prepared. (If there are none, proceed to the next step.)
6. Layer with ½ of the mozzarella cheese.
7. Add the rest of the cauliflower mix and spread and press down gently. (I use my hands)
8. Add the rest of the sauce.
9. Add the rest of the toppings. (If there are none, proceed to the next step)
10. Add the rest of the ricotta and spread with a spoon as well as is possible. It will be a little more bumpy, so no worries if the uniformity isn't there (friends tell me that mixing the ricotta with egg creates a better texture and greater spreading ease. Thank you!)
11. Add the rest of the mozzarella cheese.
Bake in a 350 degree oven for 45 minutes, or until bubbly and the cheese is golden/brown. Let rest for 15 minutes before serving.
Can be stored in the refrigerator or frozen and reheated.
*If you have no ricotta, you substitute ½ cup cottage cheese (4 ounces), mixed with 2 tsp parsley and ¼ cup Parmesan cheese (2 ounces).
Serves 6-8. Can be doubled.
Nutritional Information for the base lasagna (toppings will change numbers).
With ricotta:Nuritional information for each of 6 servings:
Calories: 166
Net Carbohydrates: 5
(Total Carbohydrates: 6
Fiber: 1g)
Protein: 15 g
Fat: 9 g
Nutritional Information for each of 8 servings:
Calories: 128
Net Carbohydrates: 3.5
(Total Carbohydrates: 4.5
Fiber: 1g)
Protein: 11 g
Fat: 7g
*With cottage cheese/parmesan blend:
Nutritional information for each of 6 servings:
Calories: 165
Net Carbohydrates: 5
(Total Carbohydrates: 6
Fiber: 1g)
Protein: 15 g
Fat: 9 g
Nutritional Information for each of 8 servings:
Calories: 123
Net Carbohydrates: 3.5
(Total Carbohydrates: 4.5
Fiber: 1g)
Protein: 11 g
Fat: 7g
Lactose Intolerant Nutritional Information for one recipe, which includes 1 egg, 1 cup soy cheese and 1 cup riced cauliflower (toppings not added):
For 1/4 of a serving (lasagna, pizza or bread sticks):
calories: 105
total carbohydrates: 5.5
fiber: 1 gram
effective net carbohydrates: 4.5
fiber: 1 gram
protein: 9.5 grams
For 1/6 of a serving (lasagna, pizza or bread sticks):
calories: 70
total carbohydrates: 4
fiber: 1 gram
effective net carbohydrates: 3
fiber: 1 gram
protein: 6 grams
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