Tag: Cauliflower

Cauliflower and Broccoli Mac-n-Cheese Bake

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Cauliflower and Broccoli Mac-n-Cheese Bake

Course: lunch, Main Course, Side Dish
Servings: 8
Calories: 442kcal

Ingredients

  • 12 oz penne pasta, uncooked
  • 2 cups cauliflower florets
  • 2 cups broccoli florets
  • 4 tbsp  unsalted butter
  • 1/2 cup onion
  • 2 garlic cloves
  • 3 tbsp all-purpose flour
  • 2 1/2 cups Rice Dream® Classic original rice drink
  • 1/2 tsp black pepper
  • 1/4 tsp nutmeg
  • 2 tbsp spicy brown mustard
  • 1 cup shredded sharp white cheddar cheese
  • 1 cup shredded Swiss cheese
  • 1/2 cup shredded parmesan cheese
  • 1 cup panko-style bread crumbs

Instructions

  • Preheat oven to 350° F. Bring water to a boil. Add pasta and undercook by 2 minutes.
  • In a separate covered pot, steam broccoli and cauliflower florets for 5 minutes or until tender. Remove and set aside. Discard liquid from pot.
  • Finely chop onion and garlic cloves.  Using the same pot, over medium heat, melt 3 tablespoons butter then add onion and garlic. Sauté for 3-4 minutes, until tender. Add flour and whisk for one minute. Whisk in rice drink and season with pepper and nutmeg.  Stir until thickened, then stir in the spicy mustard.
  • Mix all three cheeses together. Add 2/3 of the combined cheeses to the sauce and stir until cheese is melted.
  • Drain pasta. Add cauliflower and broccoli then stir in the cheese sauce.
  • Spray a 9” x 12” baking pan with nonstick cooking spray and pour in the pasta mixture. Top with the remaining combined cheeses.
  • Place baking pan in the oven on top of a baking sheet to catch bubble over. After 30 minutes of baking, increase heat to 400° F. Sauté remaining 1 tablespoon butter with 1 cup panko bread crumbs and add to top of casserole. Cook additional 8 to 10 minutes until bread crumbs are browned.

Nutrition

Serving: 1cup | Calories: 442kcal | Carbohydrates: 52g | Protein: 18g | Fat: 18g | Cholesterol: 50mg | Sodium: 308mg | Potassium: 278mg | Fiber: 2g | Calcium: 318mg | Phosphorus: 315mg

Roasted Rosemary-Cauliflower

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Roasted Rosemary-Cauliflower

Course: Side Dish
Servings: 9
Calories: 32kcal

Ingredients

  • 6 cups cauliflower florets
  • 1 tbsp  fresh rosemary
  • 1 1/2 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions

  • Preheat oven to 450° F.
  • Cut cauliflower florets into bite-size pieces. Chop rosemary.
  • In a large bowl, toss cauliflower with remaining ingredients.
  • Spread seasoned cauliflower on an ungreased baking sheet. Roast for 15 minutes; remove from oven and stir.
  • Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

Nutrition

Calories: 32kcal | Carbohydrates: 2g | Protein: 1g | Fat: 2g | Cholesterol: 0mg | Sodium: 80mg | Potassium: 204mg | Fiber: 2g | Calcium: 16mg | Phosphorus: 30mg

Whipped Potatoes and Cauliflower

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Whipped Potatoes and Cauliflower

Course: Side Dish
Servings: 5
Calories: 80kcal

Ingredients

  • 1 cup potatoes
  • 3 cups cauliflower
  • 1 tbsp margarine
  • 1/4 cup half & half
  • 1/4 tsp salt

Instructions

  • Peel potato and cut into small cubes. Soak or double-boil to reduce potassium if you are on a low potassium diet (see helpful hints below). 
  • In a medium-size pot, boil cauliflower and potatoes for 25 minutes.  Drain and place in food processor or mixing bowl.
  • Add margarine, half & half and salt (optional).  Process or mix on high speed until smooth.  Serve hot. 

Notes

  • Potatoes are very high in potassium but you can remove part of the potassium by using one of these methods:
    • Double cook method: Peel and dice potatoes. Place in a large pot of water and bring to a boil. Drain the water and add fresh water to the pot. Bring to a boil, cook for 10 minutes then drain and set aside.
    • Leaching method:  Peel and dice potatoes. Place in a large pot of warm tap water and soak for 2 to 4 hours. Drain and set aside.
  • Skip step # 1 if you are not on a low potassium diet.
  • Omit salt if adding other sodium containing toppings such as gravy, salted butter, etc.  Sodium content per portion is 37 milligrams prepared without salt.
  • Frozen cauliflower can be substituted for fresh.
  • Freeze extra portions for later meal.  Reheat in microwave.

Nutrition

Calories: 80kcal | Carbohydrates: 11g | Protein: 2g | Fat: 3g | Cholesterol: 4mg | Sodium: 52mg | Potassium: 178mg | Fiber: 3g | Calcium: 27mg | Phosphorus: 55mg

Roasted Cauliflower and Carrot Salad

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Roasted Cauliflower and Carrot Salad

Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Servings: 8
Calories: 160kcal

Ingredients

  • 1 small head cauliflower
  • 5 medium carrots
  • 1 large turnip
  • 1 medium onion
  • 6 tbsp Bertolli  olive oil
  • 1 tbsp Italian seasoning blend
  • 3 tbsp  unseasoned rice vinegar
  • 1 1/2 tbsp  maple syrup
  • 1/4 tsp mustard powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 6 cups baby leaf lettuce
  • 1/2 cup pomegranate seeds (arils) 

Instructions

  • Preheat oven to 425° F. Cut cauliflower into florets. Peel carrots, cut in half vertically, then cut into 2-inch pieces. Peel turnip and dice into bite-size pieces. Dice onion into bite-size pieces.
  • In a large bowl toss cauliflower, carrots, turnips and onions with 3 tablespoons of the olive oil and Italian seasoning blend. Place onto a baking sheet and roast for 20 minutes. Remove baking sheet from oven and stir vegetables. Continue baking for 15 minutes or until vegetables are tender.
  • While vegetables are roasting, make the salad dressing. In a small bowl combine remaining 3 tablespoons of olive oil, rice vinegar, maple syrup, mustard, salt, black pepper and garlic powder.
  • To assemble the salad combine the lettuce and roasted vegetables, then toss with the dressing. Top with pomegranate seeds and serve immediately

Nutrition

Calories: 160kcal | Carbohydrates: 13g | Protein: 2g | Fat: 11g | Cholesterol: 0mg | Sodium: 134mg | Potassium: 378mg | Fiber: 3g | Calcium: 48mg | Phosphorus: 53mg

Cauliflower Popcorn

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Cauliflower Popcorn

What an innovative idea and a healthy after-school snack but it's not just for kids! Try using colored cauliflower to give it eye appeal.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Appetizer, Snack
Servings: 4
Calories: 83kcal

Ingredients

  • 1 large head cauliflower, broken into small florets
  • 1 tbsp Bertolli olive oil
  • 1/2 tsp garlic salt

Instructions

  • Preheat oven to 400 degrees F (200 degrees C).
  • Whisk olive oil and garlic salt together in a large bowl; add cauliflower and toss to coat completely. Spread cauliflower out onto a baking sheet.
  • Bake in the preheated oven until golden and tender, 15 to 18 minutes.

Nutrition

Calories: 83kcal | Carbohydrates: 11.2g | Protein: 4.2g | Fat: 3.6g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 290mg | Potassium: 638mg | Fiber: 5.3g | Calcium: 97mg | Iron: 1mg