Quick healthy and nutritious is what makes this baked cauliflower so great! With only 140 calories per serving, low sodium, and excellent source of vitamin C; this cauliflower bake will be something you will want to make time and time again! [Read more…] about Baked Cauliflower
How to Make Cauliflower Rice
Do you have a picky eater who might never try cauliflower but loves to eat rice? Or have leftover fresh cauliflower and not know what to make with it?
Why not have a little fun have in the kitchen and make cauliflower rice! [Read more…] about How to Make Cauliflower Rice
Easy Broccoli and Cauliflower Salad
Ingredients
- 4 cups cauliflower florets
- 4 cups broccoli florets
- 1/2 cup water
- 1/4 cup skim or 1% milk
- 4 ounces fat free cream cheese cubed
- 1/2 cup plain, fat-free yogurt
- 1 cup reduced-fat, shredded sharp cheddar cheese
- 10 low-sodium saltine crackers crushed (about 1/3 cup)
- 2 tablespoons grated or shredded Parmesan cheese
Servings:
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Instructions
- Rinse broccoli and cauliflower. Cut into florets.
- Place vegetables and ½ cup water in skillet.
- Cover with lid and allow to steam over high heat for 3 minutes or until tender.
- Add milk to skillet. Reduce to low heat.
- Cut cream cheese into cubes and add to skillet.
- Allow cream cheese to melt. Stir occasionally.
- Add yogurt to skillet. Stir to coat.
- Sprinkle with shredded cheddar cheese and allow it to melt.
- Mix cracker crumbs and Parmesan; sprinkle over vegetables.
Recipe Notes
Roasted Cauliflower and Grapes
This unexpected combination of a fruit and a vegetable makes for a delicious side dish! The grapes in this dish are a great way to get antioxidants and fiber in your diet.
Ingredients
- 2 lb cauliflower florets
- 1/2 lb red grapes halved
- 1 tbsp minced garlic
- 2 tsp rosemary (fresh or dried) chopped
- 1/4 cup olive oil
- 1/3 cup pecans chopped
Servings:
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Instructions
- Cut cauliflower into florets and place in large bowl.
- Slice grapes and place them in the bowl with the cauliflower.
- Mince garlic and chop rosemary and add to bowl with the grapes and cauliflower.
- Pour olive oil over cauliflower mixture.
- Toss well. Spread cauliflower mixture onto a foil lined baking sheet, add a small pinch of salt and pepper, place in the oven at 425 degrees for 25 minutes. In the last 5 minutes of cooking, sprinkle chopped pecans across the sheet pan and continue to bake for remaining 5 minutes.
Recipe Notes
Beef & Cauliflower
This simple Beef & Cauliflower is a one pot meal the family will enjoy! It’s healthy and takes less than 30 minutes from assembly to table!
Ingredients
- 1 pound extra lean, boneless round steak blade tenderized
- 1 Tablespoon canola oil
- 1 small head cauliflower
- 1 green pepper chopped
- 1/4 cup reduced sodium soy sauce
- 1 Tablespoon garlic clove minced
- 2 Tablespoons corn starch
- 1/2 teaspoon sugar
- 3/4 cup low sodium, fat free beef broth
- 1/4 cup water
- 1 cup sliced green onions with tops
- 3 cups cooked brown rice
Servings: servings
Units:
Instructions
- Cut meat into bite size squares. Brown meat in canola oil about 5 minutes.
- Separate cauliflower into florets (about 4 cups).
- Add cauliflower, green pepper, soy sauce, and garlic. Stir lightly to coat vegetables with soy sauce.
- Cover pan and simmer until vegetables are barely tender, about 10 minutes.
- Blend cornstarch, sugar, and beef broth and add to meat mixture with green onions. Cook, stirring constantly, until thoroughly heated and sauce is thickened.
- Serve over 1/2 cup brown rice.
Recipe Notes
