Cauliflower on the Side - KNEP - Kentucky Nutrition Education Program

Recipes

Cauliflower on the Side

Servings:12Serving Size:1/2 cup
Cauliflower

Ingredients:

  • 1 large head of cauliflower
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons extra-virgin olive oil
  • 3/4 cup whole wheat seasoned bread crumbs
  • 1 teaspoon garlic powder
  • 1/4 cup shredded Parmesan cheese
  • Salt and pepper, to taste

Directions:

Wash cauliflower head, remove leaves and core. Place head in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium ­low; cover and simmer until fork­-tender, 5-7 minutes. Drain and allow to cool for 1-2 minutes. Chop into bite size pieces. Put 1 tablespoon of olive oil in a skillet over medium-high heat. Sauté the onion in oil until browned, about 5 minutes. Add 2 tablespoons of olive oil to onion. Stir in the bread crumbs and garlic powder; cook until mixture bubbles. Add the cauliflower and Parmesan cheese to the onion mixture. Cook 3-5 minutes, until cauliflower is warm. Season with salt and pepper, serve hot.

Source: Plate it up! Kentucky Proud Project.
• http://www.fruitsandveggiesmorematters.org/cauliflower
• FCS3-566- Increasing Powerhouse Vegetables
• http://blogs. extension.iastate.edu/wellness/?s=phytochemicals
70 calories; 4g fat; 1g saturated fat; 0mg cholesterol; 55mg sodium; 8g carbohydrate; 1g fiber; 2g sugar; 2g protein.