Cauliflower “Fried Rice”

Cauliflower Fried Rice

This “fried rice” takes care of that comfort-food craving, without all of the calories. This veggie-filled dish is topped with eggs and chicken – lean protein sources that are sure to fill you up – and comes in at about 300 calories per serving!

cauliflower fired rice

Ingredients (serves 4):

1 1/2 lbs. cauliflower “rice” (you can buy this at many grocery stores, or you can simply cut a large head of cauliflower into small pieces)

1 lb. chicken breast cutlets

1 medium sweet onion (or you can use scallions), chopped

1 yellow squash, chopped

1 zucchini, chopped

2 large cloves garlic, minced

3/4 C carrots, sliced

1/2 C frozen peas, thawed

1 1/2 Tbsp olive oil

1 tsp rice vinegar

3 Tbsp teriyaki sauce ( I like Trader Joe’s Soyaki) – just watch out for sodium and sugar!

Nonstick vegetable oil cooking spray

Dash ground black pepper

1/2 tsp onion powder

1/4 tsp garlic powder

1 large egg plus 1 large egg white, scrambled (raw)

chicken stir fryDirections:

  1. Cut chicken into small pieces. Spray large saucepan or wok with nonstick vegetable oil cooking spray. Add 2 tsp olive oil and warm over medium heat. Add chicken and 1 1/2 Tbsp teriyaki sauce and cook until cooked through (about 10-15 minutes), stirring occasionally. Remove chicken from pan and set aside.
  2. Steam carrots (you can use a steamer or place in microwave safe bowl, add a splash of water, cover and cook on “high” for about 2 minutes, until softened and bright.
  3. Add 1 tsp olive oil to pan and warm over medium heat. Add onions, zucchini, yellow squash and spices (ground black pepper, onion powder, garlic powder) and cook until softened, about 10-12 minutes. Add minced garlic, peas, carrots and another 2 teaspoons teriyaki sauce. Cook another 5-7 minutes, remove from pan and add to dish with chicken.
  4. Add remaining olive oil and remaining  teriyaki sauce to pan and warm over medium-high heat. Add cauliflower “rice”and sauté for approximately 5 minutes. Add scrambled eggs and stir until cooked through. Add chicken and veggies, stir until well combined and remove from heat. Serve and enjoy!

veggies stir fry

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 300 calories, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 112 mg, Carbohydrates 23 g, Fiber 7 g, Protein 35 g, Sodium 431 mg, Calcium 96 mg

 

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This Spicy Dip Has A Hot Secret: Cauliflower!

Buffalo-Style Cauliflower Dip

I was inspired to make this after seeing so many amazing looking recipes for similar dips, but so many of them were laden with cream and calories. This spicy, hearty-tasting dip only feels like a treat! It packs in a heaping portion of cruciferous standout, cauliflower, along with its fiber, vitamins C, K and and many B-complex vitamins! And for 100 calories and only 4 g fat per serving, you can get your buffalo wing fix without all the extra calories and fat. Serve with veggies, pita, bread, crackers or chips, or eat it on its own!

IMG_2716

Ingredients (serves 10):

1 large head cauliflower, cut into florets (or about 6 C florets)

2 Tbsp canola oil

1 small vidalia or sweet onion, chopped

1/2 C Cholula hot sauce (or similar hot sauce)

1 can (15 oz) white beans (also called navy beans), rinsed and drained

3 cloves garlic, minced

3/4 C 0% fat, plain Greek yogurt

1 Tbsp all-purpose flour

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp paprika

1/8 tsp ground black pepper

dash table salt (to taste)

nonstick vegetable oil cooking spray

Ready to bake in the oven! Got a little messy - I used my immersion blender!

Got a little messy – I used my immersion blender!

Directions:

1. Preheat oven to 415 degrees Fahrenheit.

2. Lay cauliflower, onions and garlic on baking sheet sprayed with nonstick vegetable oil spray. Drizzle oil over vegetables and roast for 20-25 minutes, until soft and slightly browned.

3. While vegetables are roasting, blend all other ingredients together (Greek yogurt, flour, beans, hot sauce, spices).

4. Once vegetables are roasted, add to blender. Blend or pulse for a few seconds, keeping chunks of cauliflower visible. Bake in oven 20-30 minutes at 375 degrees Fahrenheit, until dip is warm and set. Serve with veggies, pita or chips and enjoy!

*This dip stays really well in the fridge and is amazing cold as leftovers (or warmed up for a few seconds in the microwave). I like to keep it around as an alternative to hummus and pack it for lunch!

The Goods: What’s Inside?

Calories 100, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 2 mg, Carbohydrates 13 g, Fiber 4 g, Protein 5 g, Sodium 248 mg, Calcium 63 mg

Ready to bake in the oven!

Ready to bake in the oven!

Cauliflower Power

cauliflower200-73fa7e31835d86c2f092faa660cc370112350a0f-s6-c30Why Eat Cauliflower?

Cauliflower is a member of the cruciferous vegetable family and  therefore joins the likes of Brussels sprouts, cabbage, broccoli, bok choy and other veggie powerhouses. Even though these veggies are personal favorites of mine, many people seem to dislike this veggie family, even though they have powerful antioxidant properties. So, I have made it my mission to create tasty recipes that incorporate these vegetable superheroes in an effort to spread the love – and the deliciousness. Cauliflower can grow in cool temperatures and therefore can be a staple throughout the fall and winter months at farmer’s markets and seasonal markets. So, next time you’re at your local market, give cauliflower a chance!

What Do I Do With Cauliflower?

Cauliflower is an easy vegetable to begin your cruciferous vegetable tasting, since it can actually be prepared to taste just like an all-time favorite: potatoes! Lower in calories and carbohydrates, but similar in consistency, this alternative can be swapped into many potato recipes! The two recipes below are kid-friendly ways to introduce your family (or anyone) to cauliflower – I promise you won’t even have leftovers!

Recipe #1: Cauliflower Breadsticks

yum!

yum!

I adapted this recipe that was given to me by a friend and slimmed down traditional cheese sticks. All of the flavor for less than 50 calories per “bread”stick? That is true cauliflower power!

Ingredients (serves 12):

1 large head cauliflower (approximately 6” diameter)

2 cloves garlic, minced

2 large eggs, lightly beaten

3 oz low-fat shredded mozzarella cheese

½ tsp onion powder

Dash salt

¼ tsp ground black pepper

Non-fat vegetable oil cooking spray

Directions:

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Wash and dry cauliflower and chop into florets. Steam (either in microwave or over boiling water) until soft (approximately 10-15 minutes).
  3. Place cauliflower in food processor and blend until pureed. The cauliflower should have the consistency of mashed potatoes.
  4. In a large bowl, mix eggs, 2 oz cheese (2/3 of the cheese), spices (garlic, onion powder, salt and pepper) and pureed cauliflower.
  5. Spray a 9×13 inch casserole dish with non-stick vegetable oil cooking spray. Transfer cauliflower mix into casserole dish and spread into a thin, even layer with spatula.
  6. Bake in oven for approximately 20-25 minutes, or until the top is slightly brown. Remove from oven, add remaining cheese on top and bake until cheese is melted (another 5 minutes).
  7. Cut into squares (3×4) to yield 12 cauliflower breadstick squares. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

*1 serving is 1 square

Calories 43, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 36 mg, Carbohydrates 3 g, Fiber 1 g, Protein 4 g, Calcium 72 mg, Sodium 86 mg

Recipe #2: Cauliflower Mashed “Potatoes”

just like mashed potatoes!

just like mashed potatoes!

This recipe is a true favorite of mine – so easy to prepare and tastes just like your favorite comfort food – only take even more comfort in the fact that it contains less saturated fat, less carbohydrates and fewer calories than the traditional potato version with cream.

Ingredients (serves 4):

1 large head cauliflower (approximately 6” in diameter)

1 clove garlic, minced

1 Tbsp butter or margarine

¼ tsp ground black pepper

¼ tsp salt

Directions:

  1. Bring a medium-sized pot of water to a boil.
  2. Wash and dry cauliflower. Cut cauliflower into florets and transfer into pot of boiling water. Boil until soft (approximately 5-7 minutes).
  3. Strain water from cauliflower and transfer cauliflower into food processor. Blend until pureed (it should be the consistency of mashed potatoes).
  4. Transfer cauliflower into serving bowl. Add butter and spices and stir until well combined. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 63, Total Fat 12 g, Saturated Fat 2g, Cholesterol 8 mg, Carbohydrates 8 g, Fiber 4 g, Protein 3 g, Calcium 35 mg, Sodium 210 mg

*raw cauliflower photo courtesy of: http://media.npr.org/kitchen/2008/04/cauliflower/cauliflower200-73fa7e31835d86c2f092faa660cc370112350a0f-s6-c30.jpg