Cauliflower has many health benefits. It is low in fat, high in vitamin C and a good source of folate. This white, cruciferous vegetable has become popular among consumers, dietitians and foodies when looking for lower fat or lower carbohydrate versions of their favorite foods. Cauliflower can be roasted in the oven or steamed on the stove-top, but that’s not all. Grab your sense of adventure and explore these unique ways to use cauliflower.
- Pizza Crust. Grate raw cauliflower florets with a grater or food processor. Mix the cauliflower with cheese, egg and spices to make a homemade pizza crust. The cauliflower crust will be lower in carbohydrate than a traditional crust.
- Fried Rice. Grate raw cauliflower florets into small pieces. These pieces should resemble rice. Set grated cauliflower aside in bowl. Stir fry vegetables in hot sesame oil. Push vegetables to the perimeter of the pan and scramble an egg. Add grated cauliflower at last minute and cook until heated through and well blended. Cauliflower fried rice will be lower in carbohydrate than take out or homemade fried rice.
- Alfredo Sauce. Cook cauliflower in chicken or vegetable broth and use it to make a homemade alfredo sauce. Give this creamy cauliflower alfredo sauce a try instead of the traditional sauce, to cut out calories, and fat. See recipe below.
Cauliflower Fettuccini Alfredo
Adapted from Pinch of Yum
Makes: 6 servings
- ½ large head cauliflower
- 3 cups low sodium chicken broth or stock
- 1 tablespoon butter
- 4 cloves garlic, minced
- 1 pound uncooked fettuccini noodles
- ¼ teaspoon salt
- Pinch of nutmeg
- Pinch of black pepper
- 1 tablespoon olive oil
- ¼ cup heavy cream
- ½ to ¾ cup starchy boiling water from pasta
- Chop the cauliflower. Bring the broth to a boil over medium high heat and add cauliflower. Cook until soft, about 15 minutes.
- Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and sauté for 5 minutes or until fragrent.
- Bring a large pot of water to boil and cook the fettuccini according to package directions, reserving some of the starchy water to add to the sauce later.
- Transfer cauliflower to a blender with 2 cups of the broth. You may need to do this in batches depending on size of blender. Add the sautéed garlic, salt, nutmeg, and black pepper and puree until very smooth. As the mixture is moving, stream the olive oil into the blender. When puree is very smooth, transfer back to the butter/garlic skillet.
- Add cream and cook over low heat. Add the starchy pasta water and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.
Notes: The sauce will “dry out” a little bit as it cools on the pasta. Adding a little water to the leftovers will help make it creamy again.
Nutrition Information (per serving): Calories 370, Total Fat 9g, Saturated Fat 4g, Cholesterol 20mg, Sodium 200mg, Total Carbohydrate 60g, Fiber 4g, Sugars 2g, Protein 12g
Lisa Danielson, RD, LD
Family Fresh Market Dietitian
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