Cauliflower gets more tasty with fresh herbs and spices
I’ve always liked cauliflower, but most of the time I just eat
it raw in salads or in a mix of frozen vegetables. The vegetable
has a mild flavor that can be a little bland on its own so it is
often served with a cheese or butter sauce. But the recipes below
offer some lower calorie ways to serve it using healthier options
for adding flavor.
Cauliflower gets more tasty with fresh herbs and spices
I’ve always liked cauliflower, but most of the time I just eat it raw in salads or in a mix of frozen vegetables. The vegetable has a mild flavor that can be a little bland on its own so it is often served with a cheese or butter sauce. But the recipes below offer some lower calorie ways to serve it using healthier options for adding flavor.
The sauteed cauliflower and grape tomatoes recipe uses fresh herbs, red wine vinegar and a bit of pancetta to add lots of flavor. The Indian-spiced eggplant and cauliflower stew uses curry powder and garam masala to add heat. And the last recipe uses orange juice and currant to sweeten up a cauliflower couscous pilaf.
Sauteed cauliflower and grape tomatoes
Recipe courtesy of EatingWell
2 tbsp. chopped pancetta
2 tbsp. extra-virgin olive oil, divided
4 c. chopped cauliflower florets (from 1 medium head)
2 tbsp. water
2 tsp. red-wine vinegar
1 c. grape tomatoes, halved
2 tbsp. chopped fresh parsley
1 tbsp. minced garlic
2 anchovy fillets, minced (optional)
1/4 tsp. salt
1/4 tsp. freshly ground pepper
Cook pancetta in a large nonstick skillet over medium heat until it begins to brown, 3 to 5 minutes. Using a slotted spoon, transfer the pancetta to a paper towel-lined plate to drain.
Add 1 tablespoon oil to the pan. Add cauliflower, cover and cook, stirring occasionally, for 4 minutes. Add water and vinegar, cover and cook, stirring occasionally, until golden brown and tender and the liquid has evaporated, about 4 minutes more.
Add the remaining 1 tablespoon oil, tomatoes, parsley, garlic, anchovies (if using), salt and pepper. Cook, stirring, until the garlic is soft, about 2 minutes more. Serve the sauteed cauliflower with the crispy pancetta on top.
Per serving: 124 calories; 9 g fat (2 g sat, 5 g mono); 5 mg cholesterol; 0 g added sugars; 4 g protein; 3 g fiber; 294 mg sodium; 411 mg potassium.
Indian-spiced eggplant and cauliflower stew
Recipe courtesy of Eating Well
2 tbsp. curry powder, preferably hot Madras
1 tsp. garam masala
1 tsp. mustard seeds
2 tbsp. canola oil
1 large onion, sliced
2 cloves garlic, minced
1 tsp. finely grated fresh ginger
3/4 tsp. salt
1 1-lb. eggplant, cut into 1-inch chunks
3 c. cauliflower florets
1 15-oz. can diced tomatoes
1 15-oz. can chickpeas, rinsed
1/2 c. water
1/2 c. nonfat plain yogurt, (optional)
Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.
Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrates; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium.
Cauliflower and couscous pilaf
Recipe courtesy of EatingWell
1 tbsp. extra-virgin olive oil
4 c. finely chopped cauliflower florets, (about 1 medium head)
1/2 tsp. salt
3/4 c. reduced-sodium chicken broth
1 tsp. freshly grated orange zest
1/4 c. orange juice
1/4 c. currants
2/3 c. whole-wheat couscous
1/2 c. sliced scallion greens
Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.
Per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium
