O-mega-hot Chicken Pizza
My favorite low-cal, gluten free, wheat free pizza (created
by Sprocket – that’s me!)
Full recipe with calorie breakdown
1 serving: 1 slice (a quarter of the 12”pizza), 322.25
calories, 66.25 calories from fat
The crust (800 calories, 40
calories from fat, entire 12” pizza)
Follow the directions on the bag on how to make this into two 12" crusts. Bakes
from raw to ready-to-make pizza in about 8 minutes at 450 degrees. Mine
turned out exactly as they should. The other one got wrapped up and put away in
the freezer.
A 1 lb package of the Red Mill Mix makes two 12” crusts. Calorie
counts online for the crust are 200 calories for 1 slice (57 g) if you use the
whole package (453 g) to make one large 18” pizza cut into 8 slices (that’s
1600 calories for the 18” crust). But we’re making 2 crusts, so we can split
that overall crust calorie count in half for each crust (800 calories for each
12” pizza). Depending on toppings, if you eat half the pizza, 400 calories come
just from the crust itself. If you cut it into 8 slices, it’s 100 cals per
slice.
We cut the pizza into quarters (4 slices). One of those
quarter slices is all I can manage these days (and that is 200 calories with 10
cals from fat from the crust – just like one slice of the 18” pizza). With the toppings,
this feels like plenty to me, but Pedal Poppers, after a bike trip, can usually
eat 2 slices.
The sauce (205 calories, 147 calories
from fat, entire 12” pizza):
2 Tbsp of
hummus (I use Sabra Classic Hummus – the touch of garlic in this makes this
nice for my pizza sauce, and this has 70 calories per 2 Tbsp, with 50
calories from fat, so no math here, plus it's easy to find at Safeway).
2 Tbsp of Canola/ Cholesterol
free mayonnaise (I use Best Foods at 40 calories per Tbsp, so 80 calories,
with 70 calories from fat for this recipe).
1 Tbsp of Mrs.
Renfro’s Hot Ghost Pepper Salsa (any damn hot salsa will work; but paying
due respect to Fort Worth, Texas heat masters like the sadistic bitch Mrs.
Renfro must be, this one will cook your innards if you use more than this – I love
it; 7.5 calories).
2 tsp of Chia seeds
(Figure that 1 Tbsp has 70 calories, so 2 tsp is very near to 47 calories,
with 27 calories from fat. If you don’t have these on hand, no worries, you can
shave some calories here if needed, and it won’t make or break the recipe, but
it’s nice to add this omega 3 superfood - hence the name of this recipe - when
you can).
2 pinches/dashes of dried mint
leaf (Calories at only 4 per Tbsp are around 0.5 here, and nearly
negligible, but this will give us a nice round number on the overall sauce
calories).
Combine all ingredients and spread evenly across the
crust, to the edges. It will be thin, but plenty flavorful, so hang in
there.
The toppings (284
calories, 78 calories from fat, entire 12” pizza):
1 quarter-pound (4 oz)
grilled boneless, skinless chicken breast. There can really be quite a bit
of variation in chicken breast sizes and calories, but I use a medium size breast
from Nature’s Choice free range “organic” chickens. The estimates here are for
a 4 oz fillet (so a quarter pound is 110 calories with 10 calories from fat).
This can be cut into small pieces after grilled to spread across the pizza. I usually
have this and the dough prepped the night before, but you can do it the same
day if you feel like spending some time in the kitchen or outside at the grill.
For grilling sauce,
my absolute favorite (which goes great on poultry) is locally made Tribal Moose (from Sublimity, Oregon, right next to my hometown of Stayton). Their cranberry barbecue sauce for grilling is hands down the best for chicken,
so I add the calories from that as well (you’ll have to go with what you use,
and consider that a lot of it runs off when grilling. I figure that about 2 Tbsp remains cooked evenly on the
breast, and that’s generous, given that it’s pretty thin when it’s all said and
done; 60 calories).
¼ cup of grated Parmesan (low sodium) Sprinkle across pizza. (There are 114 calories per
quarter-cup, with 68 calories from fat.) This is the only cheese used on this pizza,
and due to the tangy pungent flavor of Parmesan, this is enough, believe me. I
once thought it was blasphemy to talk about pizza without the mozzarella god for
gooey-stringiness, but if you’re losing weight and still love pizza, this is
perfect since Parmesan spreads more evenly across the pizza. To get that spread
with mozzarella, use ½ cup of 2% fat mozzarella instead, at 140 calories, but I
prefer the taste of Parmesan on this pizza, and it looks crunchy golden brown
when baked. Mmmm.
Fresh basil,
sprinkled as desired for flavor across pizza (calories are negligible)
Pop it in the oven at
425 degrees, and bake for 10 short minutes.
Cut into quarter
slices, and enjoy!
(Pics to come of the pizza itself next time I make it)
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