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Published March 27, 2013, 11:36 PM

The Great Indoors with Tracy Briggs: Here’s one substitute ingredient that works

I have to admit I haven’t always been on board when someone suggests I substitute a favorite ingredient for something more healthful.

By: Tracy Briggs, INFORUM

I have to admit I haven’t always been on board when someone suggests I substitute a favorite ingredient for something more healthful.

Don’t get me wrong, sometimes it’s a giant hit (nonfat Greek yogurt can be a nice substitute for sour cream or mayonnaise), but other times it falls far short. I have a hard time using applesauce instead of butter or sugar when I bake.

But in the case of today’s recipe, I’m happy to say this healthful substitution is a home run.

It’s called Cauliflower Crust Pizza, and it’s from my friend Tanya Friesen, the owner of Ette Lifestyle, a business that helps families lead healthier lives.

It sounds a little odd, but using cauliflower in your pizza crust is a great idea, and it saves on calories and carbohydrates while increasing your fiber intake.

BBQ Chicken Cauliflower Pizza

Crust

½ large head cauliflower (or 2 cups shredded cauliflower)

1 large egg

¼ cup mozzarella 2 percent shredded cheese

1 teaspoon dried oregano

½ teaspoon dried minced garlic

½ teaspoon onion salt

Toppings

¼ cup Kraft honey barbecue sauce

¼ cup onion

4 ounces grilled chicken breast, diced

½ cup 2 percent Mexican Style Shredded Cheese

Directions

1. Rice cauliflower into small crumbles. You can use the food processor if you’d like, but you just want crumbles, not puree. You’ll need a total of about 2 cups or so of cauliflower crumbles.

Place the cauliflower crumbles in a large bowl and microwave for eight minutes.

2. Prepare the crust: Preheat the oven to 450 degrees. Spray a cookie sheet or pizza pan with nonstick spray or place a piece of parchment paper on pan.

In a medium bowl, mix the cauliflower crumbles with the remaining crust ingredients. Pat the “crust” into a 9- to 12-inch round on the prepared pan. Bake cauliflower crust for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

3. Prepare the pizza: Spread the BBQ sauce on top of the baked crust, leaving a ½-inch border around the edge. Sprinkle chicken, onion and cheese on top. Broil the pizza three to four minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into four slices and serve immediately.

Nutritional Information: Serving size ¼ of pizza, serving per recipe: 4, total fat 6g, total carbohydrates 14g, protein 16g.

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