You can make cauliflower pizza bases and freeze them ready for quick meals. Here I have added the topping before freezing; pasta sauce, ricotta and frozen diced onion. You can add anything you like, just add the calories to this recipe. If you keep it light you should be able to make a nice pizza topping under 50 calories with no problem. Watch the cheese. I prefer to use Parmesan or Ricotta cheese.
Makes 8 bases 69 Calories each – 555 calories total
Preparation Time: 15 minutes.
INGREDIENTS
1.450 kg Cauliflower (2 small heads) – 350 calories
1/2 medium onion (60g) – 20 calories
2 Tablespoons Nutritious Yeast – 25 calories
salt and pepper to taste.
2 eggs – 160 calories
METHOD
- Pulse batches of cauliflower in food processor with onion until resembles rice-like texture. (florets and stalk).
- Place in microwave proof bowl fitted with a lid and microwave 6 minutes on high.
- Cool enough to handle. Using a clean tea-towel enclose batches of cauliflower in tea-towel and wring out liquid. LOTS of liquid will come out of the cauliflower. Make sure you wring well or you will end up with soggy bases.
- Tip squeezed cauliflower into a dry bowl and add seasoning and eggs. Mix well with a fork or clean hands.
- Cover flat baking trays with baking paper. You can use a light spray of oil on the tray to make the paper stick and not slip.
- Pat into 8 pizza base shapes on oven trays leaving plenty of space between each base. Bake in moderate oven – 180oC for 30-40 minutes or until lightly browned.
- Remove and cut paper to separate each pizza base. Layout foil for each base ready to wrap fr the freezer. Place each base and it’s base of baking paper in the center of the foil.
- Either cool and wrap as is (adding the topping at cooking time) or add your desired topping. See above for what I used in image.
Tips: I have seen people make similar bases with raw cauliflower but I would imaging it would take much longer to cook and maybe risky.
If you can afford more calories you can use strong tasting cheese in the mix instead of the yeast. Nutritional Yeast is very good for you and why I added it. It has a cheesy flavour but is not that obvious in this recipe. If you are not putting cheese on top you may want more in the base.
