A healthy pizza - any way you slice it

Pizza ranks high on many people's list of guilty pleasures. But what if you could take away the guilt?

That's the premise behind Summer Veggie Pizza with Cauliflower Crust, a nutritious alternative to traditional pizza. It starts with a guilt-free crust that replaces white flour with cauliflower.

"That's a good choice because you're taking out a negative - the white starchy crust-and adding a positive with cauliflower," said Kathy Duran-Thal, a registered dietitian and nutritionist at Cooper Clinic in Dallas.

Cauliflower is part of the cruciferous vegetable family, named for petals that resemble a cross or crucifix. "Cruciferous vegetables are a big deal because we've realized they decrease the risk of several types of cancers," she said.
The pizza's toppings call for zucchini, mushrooms and either green or red bell pepper. Duran-Thal said red is the smarter choice.

"Red bell pepper is an all-star in the field of nutrition because it's such a great source of vitamin C," she said, adding "mushrooms and zucchini are good choices, too. They're incredibly low-calorie vegetables that leave you feeling full."

The recipe's other healthy ingredients include egg whites, fat-free mozzarella and reduced-fat Parmesan. "The big takeaway is this pizza is high in fiber and low in saturated fat, which increases the risk of cardiovascular disease, diabetes and some cancers," Duran-Thal said.

The recipe is also low in sodium. Pizza ranks among some of the top sources of sodium in Americans' diets. One slice can contain more than half of the daily recommended amount, which is no more than 2,300 milligrams (mg) a day with an ideal limit of no more than 1,500 mg per day for most adults, according to the American Heart Association. This pizza has only 351 mg of salt in two slices.

At the same time, the recipe is high in protein, with 16 grams per serving. Adults need about 51 grams of protein a day.

"Most people don't eat one piece of pizza, they eat at least two, which would mean 31 grams of protein, and that's tremendous," she said. "A pizza like this is a great idea."

 

Summer Veggie Pizza with Cauliflower Crust

Serves 4; 2 slices per serving
Cauliflower will become your new favorite vegetable once you taste this pizza as it's used to create its crust, which is brimming with more fiber and nutrients than traditional dough made of flour. With this recipe, pizza transforms from an overindulgence to an overachiever.
Watch our video on how to make cauliflower pizza crust.

 

Crust

Cooking spray
1 large head cauliflower, coarsely chopped
4 large egg whites 
¼ cup shredded fat-free mozzarella cheese
¼ cup shredded or grated reduced-fat Parmesan cheese
¼ teaspoon garlic powder
¼ teaspoon pepper (freshly ground preferred)

 

Sauce

½ cup canned no-salt-added tomato purée
1 teaspoon dried basil, crumbled
1 teaspoon dried oregano, crumbled
½ teaspoon garlic powder

 

Toppings

2 teaspoons canola or corn oil
2 cups chopped button mushrooms
1 cup chopped zucchini
1 cup chopped red or green bell pepper
½ cup finely chopped red onion
¼ cup basil leaves
¼ cup shredded fat-free mozzarella cheese

 

Directions:

To make the crust, preheat the oven to 450°F. Line a baking sheet with parchment paper. Lightly spray with cooking spray. Working in batches, put the cauliflower in a food processor. Pulse until the mixture resembles couscous. (The key to achieving the desired consistency is not overloading the food processor.) Measure out 4 cups of processed cauliflower and transfer to a medium bowl. Stir in the egg whites, ¼ cup mozzarella, the Parmesan, ¼ teaspoon garlic powder and the pepper until combined.

Using your hands to spread the mixture on the baking sheet, form an oval or circle. Bake the crust for 30 minutes, or until the edges are completely golden. Remove from the oven.
Reduce the oven temperature to 425°F. In a small bowl, whisk together the sauce ingredients. Set aside.

In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms, zucchini, bell peppers and onion for 5 to 7 minutes, or until the mushrooms and onion are soft and the zucchini and bell peppers are tender, stirring constantly.

Spoon the sauce over the crust. Using the back of a spoon, spread the sauce. Top with, in order: the basil leaves and cooked vegetables. Sprinkle the remaining ¼ cup mozzarella over the vegetables. Bake for 5 to 7 minutes, or until the mozzarella has melted. Remove from the oven. Using a large spatula, carefully remove the pizza from the parchment paper. Transfer to a large cutting board. Cut the pizza into eight slices.

Cook's tip: For another quick, healthy pizza crust option, substitute whole-wheat pita bread for the cauliflower crust ingredients. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. Place the pita on the baking sheet. Spread ¾ to 1 cup tomato purée over the crust. Top with the cooked vegetables and cheese. Bake for 15 to 20 minutes, or until the pita is crispy.
Tip: Use any remaining cauliflower purée to toss in with whole-grain pasta for a future night's dinner or to sprinkle over salads.


 

Nutrition Analysis (per serving)

Dietary Exchanges
1 lean meat, 4 vegetable