Sandy's Kitchen: mcauliflower

Showing posts with label mcauliflower. Show all posts
Showing posts with label mcauliflower. Show all posts
Someone had made a request on my blog for something similar to the Thai Chicken Pizza they serve at the California Kitchen a few weeks ago. Well, by all means, this is nothing near as delicious as the pizza there, but it is still pretty good. I was actually surprised that the PB2 and Walden Farms Sesame Ginger Dressing made a good peanut sauce and it is only one condiment. With a few more veggies and marinated chicken, the pizza came out mighty tasty. Enjoy and have a great Easter weekend!

Straight from the oven! Yummy!

This is what you need to make your Thai Chicken "Pizza" along with your cauliflower crust. There are an assortment of veggies which include red peppers, green onions, bean sprouts and cilantro. There is some cooked and shredded chicken that was marinated overnight. The yummy peanut sauce and some mozzarella cheese!

Thai Peanut Chicken "Pizza"

For the Crust
1 cup raw Cauliflower, grated or 100 grams (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese, shredded (2/8 Lean)

Peanut Sauce
2 tbsp PB2 or powdered peanut butter (1 Snack)
2 tbsp Walden Farms Sesame Ginger Dressing (1 Condiment)

1 tbsp Low Sodium Soy Sauce (1 Condiment)
4 oz raw Chicken to yield 2.25 oz Chicken (3/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese (2/8 Lean)
1/4 cup or 26 grams Bean Sprouts (1/2 Green)
2 tbsp Red Pepper or 18.6 grams, thinly sliced (1/4 Green)
2 tbsp Green Onions or 12.5 grams, thinly sliced (1/4 Green)
2 tbsp Cilantro, chopped (1/8 Condiment)

Marinade raw chicken in soy sauce for a few hours. Discard marinade. Grill or cook chicken until done. Chop into small pieces. Make sure you are  getting 2.25 oz cooked chicken. Set aside.

Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 25 to 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.

Combine PB2 and Walden Farms Sesame Ginger Dressing. Add  the chicken and stir until blended. Spread  the chicken mixture over the top of cooked pizza crust. Top with veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 minutes.

1 Lean, 3 Greens, 2.12 Condiments and 1 Snack

I love BBQ chicken so why not serve it on pizza! I tried this pizza with Walden Farms Original BBQ Sauce and I didn't like it at all. The whole idea of eating a really good BBQ Chicken "Pizza" is that the BBQ Sauce needs to be pretty darn tasty. Otherwise, it isn't going to be much of a yummy BBQ Chicken pizza, is it? The BBQ sauce was too thin and tasted like water mixed with brown sugar. I will admit that the Thick and Spicy BBQ Sauce is a little better (in my opinion) than the Original BBQ because I liked the hint of spice with the added sweetness. It may be just a tad bit thicker than the Original, but it is still pretty thin for a BBQ sauce. Don't  just base it on my opinion alone because some people really love the stuff. 

I did find another BBQ Sauce called Guy's No Sugar Added Spicy BBQ Sauce at I order a lot of my products from there because they offer a $4.95 flat rate shipping charge. Not to mention the prices are pretty good too! They sell PB2, Da Vinci syrups, shirataki noodles, Walden Farms products and a lot of other low carb items. I can't say Guy's BBQ is the best BBQ Sauce I ever had, but I like it a lot better than the Walden Farms BBQ sauce. Now that we picked what type of BBQ sauce we are going to use, the rest is easy :) Just add grilled chopped up chicken, veggies and your cheese! That's it! I used broccoli but assorted red, green, or yellow sweet peppers would go great on this. Maybe add 1 tbsp of chopped red onion as a condiment. I did sprinkle garlic powder and crushed red pepper on top and boy was it delicious! Enjoy!

It is only 1 gram of carb per 2 tablespoon!

BBQ Chicken "Pizza"

1/4 cup 2% Reduced Fat Mozzarella cheese (1/4 Lean)
1/4 cup egg beaters (1/8 Lean)
1 cup grated raw cauliflower or 100 grams (2 Greens)

2.25 oz chicken breasts, cooked and chopped (3/8 Lean)
1/4 cup Reduced Fat 2% Mozzarella Cheese (1/4 Lean)
1/2 cup of your favorite veggies - I used broccoli (1 Green)
3 tbsp sugar free BBQ Sauce - I used Guy's No Sugar Added BBQ Sauce (3 Condiments)

Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the pizza crust over. Bake for an additional 10 minutes, maybe less. Keep an eye on it. Every oven is different.

Spread BBQ sauce over crust. Top with chicken and veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 to 10 minutes.

1 Lean 3 Greens, and 3 Condiments

This is one of my favorite easy low carb meals to prepare! It is perfect for when you are craving fried rice! Using grated cauliflower instead of traditional rice keeps the carbs and calories at bay while enjoying a classic Asian dish!

Add your favorite protein such as chicken or shrimp with the appropriate amount of Healthy Fats and you have a complete Lean and Green meal that is oh so delicious!

Shrimp or Chicken 
Cauliflower Fried Rice

2 and 3/4 cup grated cauliflower (5 1/2 Greens)
1/4 cup green onion, chopped with whites and greens separated 
(1/2 Green)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp powdered ginger (1/2 Condiment)
3 tbsp lite Soy Sauce (3 Condiments)
2 eggs, beaten (2/3 Lean)
9.3 oz shrimp or 8 oz chicken, cooked weight (1 1/3 Lean)
Dash of red pepper flakes (optional)
1 tsp sesame oil or olive oil - if using chicken or 2 tsp sesame oil or olive oil - if using shrimp (1 or 2 Healthy Fats)

Cook eggs in a nonstick skillet lightly sprayed with cooking spray. Scramble eggs until done, but still moist. Set aside. 

In a wok or large skillet, heat 1 tsp sesame oil or olive oil if using chicken or 2 tsp sesame oil or olive oil if using shrimp over medium high heat. Heat oil and add the finely diced white part of the green onions for approximately 1 minute. 

Add grated cauliflower and cook for 4 to 5 minutes, stirring constantly. Add soy sauce, garlic powder, ginger, diced green onion tops, pre-cooked shrimp or chicken, and eggs. Mix well and cook for an additional 3 more minutes. Sprinkle red pepper flakes lightly over the top (optional).

Makes 2 Servings
Each serving provides
1 Lean, 3 Greens, 2 Condiments and 2 Healthy Fats if using shrimp or 1 Healthy Fat if using chicken

I hope everyone has a terrific weekend! It is a beautiful day here in FL. Not too hot or too cold and I can hear the birds singing out my window. A wonderful day to go outside and just enjoy the warm sunshine, but first I wanted to share this recipe with you. I am not sure where you are located, but here in FL it is a great time to grill!

This Grilled Chicken with Summer Squash Relish is so delicious! I could easily eat the grilled chicken alone without the Summer squash relish, but the relish adds a little something extra special to the chicken. The chicken is seasoned with a combination of coriander, cumin and ginger while the relish adds a nice crunch with a subtle hint of lemon and olive oil. So refreshing and yummy! Serve it on a bed of cauliflower "rice" to enjoy a complete Lean and Green meal. If you do not want to be stuck outside in all that Summer heat, you could totally do this in the oven on broil or on an indoor grill such as a George Foreman Grill! It's a lot of food, but that's a good thing right? More for you to enjoy without all the guilt!

Grilled Chicken with Summer Squash Relish
and Cauliflower "Rice"

For the Chicken:
1/2 tsp coriander seed (1/2 Condiment)
1/2 tsp ground cumin (1/2 Condiment)
1/4 tsp salt (1 Condiment)
1/4 tsp ground ginger (1/2 Condiment)
1/8 tsp ground black pepper (1/4 Condiment)
16 oz raw boneless, skinless chicken breasts (2 Leaner)

For the Summer Squash Relish:
1/2 cup yellow squash, diced (1 Green)
1/2 cup zucchini, diced (1 Green)
1 tbsp red onion, chopped (1 Condiment)
2 tbsp fresh cilantro or parsley leaves, chopped (1/8 Condiment)
2 tsp lemon juice (1 Condiment)
 1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
2 tsp extra virgin olive oil (2 Healthy Fats)

For the Cauliflower "Rice":
2 cups cauliflower rice or grated cauliflower, cooked (4 Greens)

In a small bowl combine the coriander, cumin,  salt, ginger and pepper. Rub the spice mixture over the chicken breasts.
Heat an outdoor grill to medium.
Grill the chicken, turning it over halfway through cooking for about 10 to 15 minutes each side or until cooked through. 
If grilling outdoors isn't an option, you can broil the chicken 4 inches from the heat for the same amount of time. Set aside and let cool slightly.
In a medium bowl, toss together the yellow squash, zucchini, red onion, cilantro or parsley, lemon juice, oil, salt, and pepper until well combined.
Portion out cauliflower rice between two plates. Place half the chicken with half the squash relish on each plate.

Makes 2 Servings
Each serving provides
1 Leaner, 3 Greens, 3 Condiments and 1 Healthy Fat
This is one of my favorite lean and green meals to make next to the cauliflower pizza and cauliflower bread sticks. Everybody has their own special way of making a stir fry and this is my way. I love shrimp, but you could also try chicken or beef as well. I would suggest marinating longer than 1 hour when using beef or chicken just because shrimp seems to absorb more of the flavorings in a shorter amount of time. This is one of those recipes you are going to love because it is quick and easy to make. You can also substitute with your fave veggies instead of peppers. Also, I chose to reserve 1/2 tsp of the marinade before adding my shrimp so that the veggies will have some marinade as well while cooking. The cauliflower rice is a great substitute for rice. This is because cauliflower doesn't have a lot of flavor to me. It actually even resembles rice if you look at the photo below. I used frozen cauliflower and boiled until tender. Then I put it in my food processor and used my shredder disc. If you do not have a food processor, you can use a hand grater. I love how the cauliflower absorbs the flavor from the sauce. Very yummy!

Shrimp and Pepper Stir Fry with "Rice"

9 oz shrimp, raw, peeled and deveined (1 leanest lean)
1 tsp low sodium soy sauce (1/3 condiment)
1 tsp teriyaki sauce (1 condiment)
1 clove garlic minced (1 condiment)
1/8 tsp ground ginger (1/4 condiment)
1/8 tsp red pepper flakes (1/4 condiment)
1/4 cup green peppers, sliced (1/2 green)
1/4 cup red peppers, sliced (1/2 green)
1 cup cauliflower, cooked and grated (2 greens)
2 tsp olive oil (2 healthy fats)

Combine soy sauce, teriyaki sauce, ginger, red pepper flakes, and shrimp in a medium sized bowl. Let marinade for at least 1 hour. Discard marinade.
Over medium high heat, add olive oil to skillet. Then add garlic and cook until lightly browned. Next add red and green peppers and saute for about 3 minutes. Add shrimp to the pan with peppers and garlic. Saute for a few minutes, just until shrimp is warm.
Serve over 1 cup of grated, cooked cauliflower.

1 Lean, 3 Greens, 3 Condiments and 2 Healthy Fats

This is my third attempt at making mockaroni and cheese with cauliflower. The only problem with this particular recipe is that there was some excess liquid after baking. I think this is from the cottage cheese. I just drained it out.  I will have to say that so far my favorite mockaroni and cheese recipe goes to the second one I made. You can check out that recipe here. I think the addition of cream cheese and half and half makes the recipe. I tried all three recipes so that you can decide which one you like better because everyone has their own preference. Also, I did run it through Nutrition Support and it is definitely OP friendly! Enjoy!

Mockaroni and Cheese Take 3

1 1/2 cups chopped cauliflower, cooked (3 Greens)
1/2 cup 1% cottage cheese (1/3 Lean)
2.6 oz  2% reduced fat cheddar cheese, shredded (2/3 Lean)
1/4 tsp ground mustard (1/2 condiment)
1/4 tsp garlic powder (1 condiment)
1/4 tsp onion powder (1/2 condiment)
1/8 tsp salt (1/2 condiment)

Preheat oven to 350. Spray a casserole dish with non stick spray. Mix all ingredients in a blender, except cauliflower. Pour blended mixture over cauliflower and stir until cauliflower is completely coated. Pour into prepared casserole dish. Bake for 35 minutes.

Servings: 1 complete lean and green with 2 1/2 condiments
My husband's favorite dish is macaroni and cheese! Mac and cheese is one of my favorite meals too next to pizza of course! It is amazing how many low carb friendly recipes are made with cauliflower. Thank goodness for that! I wouldn't know what to do without all the great substitutes for pasta, bread and rice! 

What made me decide to make mac and cheese? I was putting together my husband's Valentine's Day care package to be sent off to Afghanistan where he was deployed and filled it with all types of goodies such as a music CD filled with love songs and photos, cookies, candy, chips, snacks, and you guessed it.... mac and cheese! This recipe has a nice cheesy flavor and definitely eased my craving for mac and cheese! Enjoy!

Cauliflower Mac and Cheese

3 cups Cauliflower –Steamed and chopped (6 Greens)
1 cup reduced fat (3-6 grams fat/oz) shredded Cheddar (1 Lean)
1 cup reduced fat (3-6 grams fat/oz) shredded Colby Jack  (1 Lean)
2 Tbsp Half and half (2 Condiments)
2 Tbsp reduced fat cream cheese (2 Condiments)
1/8 tsp salt (1/2 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp onion powder (1/2 Condiment)
1/4 tsp ground mustard (1/2 Condiment)

Preheat oven to 350. In saucepan over medium-low heat, warm half and half, cream cheese, salt, garlic powder, onion powder, and mustard.Whisk until creamy, do not let boil. Mix cheese together in bowl. Pour 1 1/2 cups of cheese mixture into saucepan. Stir until cheese is completely melted. Add cauliflower and gently fold until cauliflower is covered. Place mixture into baking dish and top with remaining shredded cheese. Bake for 20-25 minutes until cheese is browned. If desired broil for the last 2 minutes of baking time).

2 Servings with 
1 Lean, 3 Greens, and 3 Condiments per Serving
I love, love, love pizza and this is my "go to" homemade cauliflower pizza crust recipe that is tried and true and has been around on my website since 2011! Add all your favorite toppings and you will have a delicious healthier pizza alternative from a veggie!

Making cauliflower pizza crusts may seem intimidating but it is actually easier than you think! It is only made with three ingredients: egg substitute, fresh cauliflower and cheese! That's it, besides any other spices you would like to include. I used Mrs Dash garlic and herb seasoning.

Combine 1 cup of freshly grated cauliflower (100 grams if you are weighing your cauliflower), 1/4 cup egg substitute, and 1/2 cup reduced fat cheese in a small bowl.

Spray a parchment lined baking sheet with nonstick cooking spray. Then spread the cauliflower mixture on the prepared baking sheet and form a circle. Flatten the circle with the back of a spoon or use your hands as thin as possible.

Bake for 22 to 25 min at 425 degrees. Then loosen the edges with a spatula and carefully flip the cauliflower crust. Bake for an additional 10 to 15 min until golden brown.

Let the pizza crusts cool completely and store them in a freezer Ziploc bag or go ahead and make your pizza!

Start off by adding your low carb sauce. My favorite is Lucini's marinara sauce. If you don't have a low carb marinara sauce on hand, try 1/2 cup of Italian diced tomatoes that is less than 5 g of Carbs per 1/2 cup. It is important to check your nutrition label because a lot of the name brand diced tomatoes are up to 10 g of carbs per serving! I find the generic ones to be 5 g or less such as Great Value brand. Blend up your diced tomatoes to make a smoother sauce or leave it chunky for texture.

Then add your favorite toppings! For this turkey pepperoni pizza, I added 1/4 cup marinara sauce or 1/2 cup blended Italian diced tomatoes (1 Green) plus 1/4 cup reduced fat mozzarella cheese or cheese that is 3 to 6 g of fat per ounce (1/4 Lean) and 1 ounce turkey pepperoni (1/4 Lean). With the crust (1/2 Lean and 2 Greens), this will be a complete Lean and Green meal. Bake for an addition 5 min or until cheese has melted.

For this mushroom and sweet pepper pizza, add 2 tbsp marinara sauce (1 Condiment), 1/2 cup reduced fat mozzarella cheese (1/2 Lean), 1/4 cup sliced mushrooms (1/2 Green), and 1/4 cup sliced mini bell peppers (1/2 Green). With the crust (1/2 Lean and 2 Greens), this would be a complete Lean and Green meal. Bake until cheese has melted. 

Want to know a little trick? Marinara sauce can go bad pretty quickly once it has been opened. Use silicone muffin cups and portion out 1/4 cup sauce into each cup and then freeze for a few hours. This works for blended diced tomatoes too!

Once the sauce is frozen, peel the silicone cups back from the sauce and store the sauce in a freezer Ziploc bag. When you want one, they are already portioned out for you. Just defrost!

These cauliflower pizza crusts are a healthier alternative to traditional pizza crust and will definitely satisfy your pizza cravings while helping you stay on track! Now that's what I am talking about! Give it a try!

Cauliflower Pizza Crust


1 cup (100 g) grated raw cauliflower (2 Greens)
¼ cup egg substitute ~ egg whites or egg beaters (1 ⅓ Condiments)
½ cup 2% reduced fat three cheese Mexican blend or mozzarella cheese (½ Lean)
¼ tsp Mrs Dash garlic and herb seasoning ~ optional (½ Condiment)

½ cup 2% reduced fat Mozzarella cheese, shredded (½ Lean)
½ cup Great Value Italian diced tomatoes, blended 
or 1/4 cup low carb marinara sauce (1 Green)
or use 2 tbsp low carb marinara sauce so you can add 1 serving of veggies to your pizza (1 Condiment)


Preheat oven to 425 degrees. Place parchment paper (not waxed paper) on a baking sheet and spray lightly with cooking spray. Combine grated cauliflower, egg substitute, ½ cup cheese, and Mrs. Dash garlic and herb seasoning until mixed completely. Spoon mixture onto prepared baking sheet. Use the back of a spoon to thin out mixture (or your hands) and form a circle about the size of a dinner plate without the rim. The thinner the crust, the better. Bake for about 22 to 25 minutes. Using a spatula to lift all edges of the crust off the parchment, carefully flip the pizza crust over. Bake an additional 10 to 15 minutes or until edges are brown and crisp. Let cool. 

Spread tomato sauce and sprinkle 
½ cup of cheese on top. Bake for an additional 5 minutes or until cheese is melted. 

If you are making several cauliflower pizza crusts like I usually do, you can put the cooled crusts in gallon sized Ziploc bags to store in the freezer. I usually can fit 4 to 5 pizza crusts in a Ziploc bag. No need to wrap each one separately. When ready to eat, remove from freezer. Top with sauce and toppings. Bake for about 10 to 15 minutes at 425 degrees or until cheese has melted. Enjoy!

1 Cauliflower crust is 1 Serving
½ a Lean, 2 Greens and 2 Condiments
Add ½ a Lean and 1 Green to complete your Lean and Green meal

I can have pizza on medifast? No way! What type of diet is this? Well, yes you can! I didn't believe it at first until I saw the infamous cauliflower pizza crust recipe. I was really intimidated with making this because I thought it would be way too hard to make. I don't even make regular pizza crust from scratch, nonetheless one made out of cauliflower. So for months, I have been seeing many people say they have made this crust and it tasted really good. So then I thought hmmmm, I gotta give this a try! I researched all different kinds of recipes searching for the one that looked the most appealing to me. I found one made by medifast member, Kurzweil. You can search for her tutorial by going to, next go to "community", then "discussion boards", then" search forums", and finally typing her member name. She has a cauliflower pizza crust tutorial on the medifast forums that is a blessing in disguise. She makes it look so easy with her step by step instructions and not to mention it is entertaining to read with her cute sense of humor. It was so helpful that I finally decided to give it a try. After a few trial and errors, I finally got it down!

I found another cauliflower pizza crust recipe that I want to try that uses basically the same ingredients, except instead of 1 oz of ricotta and 1 oz mozzarella cheese, it uses a 1/2 cup of 2% mozzarella cheese. I will give that a try tomorrow! Be on the look out!


I topped this pizza with sliced grape tomatoes and green peppers.

Before beginning this recipe, I highly recommend getting a food processor. You can hand grate the cauliflower, but you might regret it. I got this bad boy online from Wal-mart for only $31! On the site it says it is a Hamilton Beach 6-Cup Bowl Food Processor, but when I had it delivered site to store, it was 8 cups. It had the same item number, but I am not sure what happened there since they don't even sell that brand in an 8-Cup. Anyways, it is a great investment not only for Medifast, but just in general. Trust me, it will make your life easier when trying to grate cauliflower for the pizza crusts or cauliflower "rice". I love this food processor and it does a wonderful job with slicing and chopping as well. It will save you tons of time and frustration. For the price, you just can't beat it!

The second little gadget you might want to think about getting, if you don't already have one, is a digital food scale. It takes the guess work out of measuring and it is just so much easier. Plain and simple. This particular one measures in grams and ounces. I got this at Wal-mart as well. Can you tell I like Wal-mart? Nah, of course not. This only cost me $18!

1 oz of mozzarella cheese. Now that was easy, wasn't it?

Combine 1 cup of grated cauliflower, 1/4 cup egg beaters, 1 oz 2% mozzarella cheese, and 1 oz low fat ricotta cheese. I added a little bit of garlic salt and McCormick Italian Blend seasoning as well. Stir until well mixed. Remember to subtract the seasonings from your condiments.

Pour mixture onto a parchment lined cookie sheet sprayed with non stick cooking spray. Make sure you use parchment paper and not waxed paper!!!! Otherwise, you will not get the same results! Spread thinly with the back of a spoon forming a circle about the size of a dinner plate not including the rim.

It is ready to be baked!

I usually do two crusts at a time. The oven is preheated to 425 degrees. Some ovens get hotter quicker so you may have to reduce the temperature to 400 degrees. Use your own judgement. I baked it for 25 minutes, but Kurzweil's recipe states to bake at least 40 minutes on one side. I tried it that way in the beginning, but my pizza crust began to burn. That is what I get for letting it sit there too long without watching it. It is probably extra crispy though LOL. See my burnt pizza below.



As Kurzweil stated in her tutorial,  I did cry.

This is a flipped crust. Ready to be put back in the oven for another 15 minutes.

Finally! This is a crust I am extremely happy with. It looks slightly burnt on the edges, but it is not. That is just the way I like it. It wasn't completely crispy, but it was close enough. I was afraid if I cooked it any longer, it would get too burned. I can definitely hold the pizza in my hand and it wasn't mushy at all.

Then I take a 1/2 cup of diced tomatoes from the can. It could be Italian or Rotel but it is important to check the carbs. You need to have less than 5 g of carbs per 1/2 cup. Some will have 6 or 7 grams of carbs!

I pulse mine for a few seconds in a small chopper but if you would like a chunky sauce then you can spread it on the already baked crust just how it is.

Mmmmm doesn't that sauce look scrumptious! No need to add any additional condiments to the sauce since there is already Italian seasonings in the sauce!

Sprinkle 1.5 oz or a little less than 1/2 a cup of whatever cheese you like. You know have a complete lean and green meal!

You don't have to have an Italian style pizza. This one is made with a 1/2 cup of Rotel with green chilies and then topped with Mexican cheese and jalapenos from a jar! The jalapenos I have were only 1 gram of carbs per 1/4 cup which allowed me to have 4 tbsp as a condiment! Hmmmm don't think I could handle that many jalapenos LOL. I will stick with just a few slices.

Now what to do with the extra pizza crusts? I individually wrap the crusts with the cheese, tomato sauce and toppings already on them individually in foil tightly and place them in a gallon size freezer bag. I can usually get 2 to 3 in one bag. When I am ready to have a nice piping hot pizza, I put the frozen pizza crust in a preheated 425 degree oven on a lightly sprayed parchment paper for about 15 minutes or until cheese is melted. Again, watch your oven times!

This is Kurweil's Cauliflower Pizza Crust recipe.

Cauliflower Pizza Crust
Excerpts from Kurweil's Cauliflower Pizza Crust Tutorial


1 cup shredded cauliflower (2 Greens)
1 oz low fat ricotta with 2 - 3 g of fat/oz (1/8 Lean)
1 oz light mozzarella with 3 - 6 g of fat/oz (2/8 Lean)
1/4 cup Egg Beaters (1/8 Lean)
1/8 tsp garlic powder (1/4 Condiment)
1/4 tsp dried basil (1/8 Condiment)

2 oz light three cheese blend 3 - 6 g of fat/oz (1/2 lean)
1/2 cup Italian or Rotel diced tomatoes - less than 5 g of carbs per 1/2 cup or 1/4 cup Rao's marinara sauce (1 Green)

 Puree diced tomatoes if desired in a small chopper for a few seconds. Set aside.
 Weigh/measure cauliflower (1 cup of raw cauliflower = 100 grams), then wash it. Next, add the 1/4 cup egg beaters. Then add 1 oz light ricotta. Next, add the 1 oz light mozzarella. Stir together well.

You can add any condiments/seasonings you want at this point and stir them in. I like garlic powder. Other people recommend oregano, etc. You can also choose to add those to your sauce instead.

Line a pan with parchment paper sprayed lightly with cooking spray. The weight of one crust (uncooked) is right around 228 - 229 grams using the ingredients I used if you are making a large batch and need to portion them. Use the back of your spoon to spread them out. They really won't spread much during cooking (they'll actually shrink a bit), so you can get the crusts close together. The thinner, the crispier.

You will need to toy with your oven/times to get them how you like them. I bake for 40 minutes straight at just below 425 without even looking at them, first. (I baked for only 30 minutes). Then take them out and flip them. When flipping them, make sure you get the spatula under all parts first, it can stick in areas and break/fold your crust, then you'll cry. Put back in the oven  and bake for another 15 - 20 minutes (I baked for another 10 minutes).

Add tomato sauce and cheese on top. Broil until cheese is melted about 5 to 10 minutes.

Cool completely and toss them in a gallon Ziploc bag in the freezer. They freeze and reheat VERY well. I used to put waxed paper in between them so they wouldn't stick, but I didn't do it last time, and guess what? As long as you cool the crusts before freezing, they won't stick anyway. Waste of waxed paper and a hassle (again, the lazy). (I add my tomato sauce, cheese and toppings to the crust and then freeze but you can do it this way as well. I wrap each pizza individually in foil and then put 2 or 3 pizzas in one gallon sized Ziploc bag. Then I bake for 15 minutes at 425 degrees.)

*To reheat and finalize cooking, pop a frozen one back in the oven at 425 on parchment for 10 - 12 minutes. Then add my tomato puree, cheese, and toppings and cook it for another 5 minutes to get the sauce and cheese hot and melted.

*Note You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be a condiment and is not a vegetable. You would have to add a third of veggies to your meal if you choose this option. You could use the veggies as your toppings!

1 Complete Lean and Green Meal with less than 1 Condiment (Not even 1 Condiment!) No Healthy Fat Required

These are amazing! If you are craving bread, try this recipe!

They remind me of ooey gooey cheese sticks! The "bread" turned out perfect! I flipped it after 30 minutes, cooked it a little bit longer, then added more cheese. I loved these dipped in marinara sauce. Sooo good!

Place a piece of parchment paper inside a loaf pan with the sides sticking up a bit. Spray the parchment lightly with cooking spray. Pour mixture into pan and spread . The mixture does not have to reach the entire pan. If I were to spread it inside the entire pan, the bread sticks would be too thin. Bake at 350 degrees for 30 minutes.

After, bread sticks are set, lift the parchment paper by the sides and remove from loaf pan and place on a cookie sheet. Gently use a spatula to lift all edges of the bread off the parchment so that you are able to flip it easily.

This is what mine looked like after it was flipped. After flipping, I changed the temperature to 450 degrees and baked for another 10 minutes.

Then cut bread into sections to resemble bread sticks.

Sprinkle garlic salt, basil, oregano and cheese over the top. Bake at 450 degrees until cheese is melted, about 10 - 15 minutes. Bread sticks that are totally on plan! Serve with marinara sauce.

Cauliflower Bread Sticks

1 cup raw grated cauliflower or 100 grams (2 Greens)
1/4 cup liquid egg substitute (1.3 Condiments)
1 cup or 4 oz shredded reduced fat mozzarella cheese, divided (1 Lean)
1/8 tsp Garlic salt (1/2 Condiment)
1/4 tsp dried Basil (1/8 Condiment)
1/4 tsp dried Oregano (1/4 Condiment)

Marinara Sauce
1/2 cup Great Value Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)

Puree Italian diced tomatoes in a small chopper. Set aside.

Preheat oven to 350. 
Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined.

Line a 9 x5 loaf pan with parchment and lightly spray with Pam. 
Pour mixture into pan about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet.

Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. 

Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2%  reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.

Makes 1 Serving
1 Lean, 2.25 Condiments and 3 Greens

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