We’re back in Italy again with another dish that is a firm favourite for many.
Pizza dates back to 16th century Naples, where it was known as a dish for poorer families and not considered a kitchen recipe for centuries to come. By the 1700s, some time after tomatoes were brought to Europe from the Americas, pizza had become a popular dish with tourists in the Italian city.
By the early 20th century in the United States, with the arrival of Italian immigrants, pizza began to grow in popularity. Innovations such as the Chicago Deep Dish confirmed pizza’s status as a staple dish in the country.
There is so much to love about pizza. The melty cheesy top, the delicious tomato sauce, the crisp crunchy base. There is a pizza for everyone - meat lover, vegetarian, chilli fiend. And it’s super simple - one dish, no messing!
But the problem comes when you crunch the numbers. Let’s look at a medium sized Domino’s Chicken Feast for the stats (they suggest that this will feed 2 adults):
- 668 calories per person
- 80.8g of carbohydrate of person - 11.6g of which are sugar
- 5.6g fibre per person
- 19.6g fat per person
And this is without any stuffed crusts or extra cheese. That just gets scary.
Not very friendly for a WeightMaster.
But there is a way that you can continue to enjoy your favourite treat whilst still maintaining a healthy diet - perhaps surprisingly this involves the humble cauliflower. The recipe below offers a delicious pizza alternative, with less thank half the calories and less than half the carbohydrates compared with the example above. You can add any toppings you wish.
Farmhouse Cauliflower Pizza
1 medium head of cauliflower
1 tbsp wheat or oat bran
3 tbsp grated parmesan
125g half fat Italian mozzarella, 1/3rd finely chopped, 2/3rds sliced
1 large egg
1 tsp garlic powder
1 tsp oregano
1 large onion, half finely chopped, half sliced
1 garlic clove, finely chopped
1 tsp Worcester Sauce
1 tsp cider vinegar
1 tsp smoked paprika
250g tomato passata
4 button or chestnut mushrooms, sliced
1 slice lean country ham, diced
1. Heat a frying pan and add 5 sprays of cooking spray. Add the chopped onions and garlic.
2. Add the paprika and season.
3. Once the onions are soft, add the passata, vinegar and Worcester Sauce. Cook for 5 minutes until slightly reduced, then remove from the heat to cool.
4. Blend the cauliflower florets until they look like grains of rice.
5. Place the cauliflower in a microwave safe bowl. Cover and microwave for 7 minutes.
6. Put the cauliflower on a clean tea towel. Allow to cool.
7. Squeeze as much water as possible out of the cauliflower.
8. Add the cauliflower, egg, chopped mozzarella, 1/3 of the parmesan, oat/wheat bran, garlic powder, oregano and seasoning to a clean, dry bowl. Mix well.
9. Add 5 sprays of cooking spray to a square baking sheet.
10. Place the base mix onto the baking sheet. Push the mixture outwards, forming a circle until the base is about 5mm thick. Create a crust by squeezing the edge between your hands.
11. The base should look like this.
12. Turn the oven onto it's highest setting. Whilst it is warming up, place the mushrooms and sliced onions in on a baking tray for 10 minutes.
13. At the same time, place a round baking tray into the oven to warm up.
14. When the oven is hot, place the pizza base onto the warm baking tray and place in the oven. Cook for 12-14 minutes, turning half way.
15. The cooked base should look like this.
16. Add the tomato sauce to the base, followed by the onions, mushrooms and ham and the rest of the mozzarella and parmesan.
17. Place the pizza in the oven. Cook for 12-14 minutes, turning half way.
18. Remove the pizza from the oven. Allow to cool for a couple of minutes.
19. Slice up the pizza, serve and enjoy!
Prep time: 20 minutes
Cooking time: 30 minutes
Nutritional Facts per serving (calculated using My Fitness Pal)
Carbohydrates: 33.8g (10.3g of which fibre)
How did your pizza turn out? Which toppings did you pick? Let us know in the comments below!