Delicious Cauliflower -- Who Knew?
Try these low fat Kimkins friendly comfort foods courtesy of the underrated star of the vegetable world -- cauliflower!
Cauliflower is cruciferous (a cancer fighting pal) along with its distant cousins broccoli, cabbage and brussel sprouts. Overcooking these nutrient dense morsels not only alters vitamins and minerals, but entirely changes their taste -- not to mention the horrid kitchen odors!
You're sure to find high fat variations of these, but we've adapted these favorites with calories in mind. Even in low carb dieting, calories do count!
Cauli Souffle (serves 4)2 cups cauliflower
2 eggs, beaten
1 tbsp chives, minced
1/2 tsp each garlic powder, white pepper & salt
Preheat oven to 375 F. Mash cauliflower. Mix all ingredients until well blended. Divide into 8 ramekins coated with nonstick spray. Place filled ramekins in baking pan, add 1" boiling water. Bake for 30-45 minutes until puffed. Serve immediately.
Nutrition Info: (per serving)
- Calories: 48
- Protein: 4 gm
- Carb: 3 gm
- Fat: 3 gm
Parmesan Crisps
Preheat oven to 400 F. Using a tablespoon, placed rounded mounds of shredded (not powdered) parmesan cheese on nonstick baking liner. Bake 2-3 minutes until beginning to brown (check often!) Remove from oven & let cool briefly before serving.
Nutrition Info: (each)
- Calories: 21
- Protein: 2 gm
- Carb: 0 gm
- Fat: 1 gm
Faux Garlic Mashed "Potatoes" (serves 4)2 cups cauliflower
2 tbsp parmesan cheese
2 tbsp plain yogurt
1 tbsp green onion
1 tbsp butter
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper
Mix together hot mashed cauliflower & butter until well blended, then add other ingredients. Blend well, check for seasonings and serve!
Nutrition Info: (per serving)
- Calories: 59
- Protein: 3 gm
- Carb: 4 gm
- Fat: 4 gm
Spicy Tex Mex Cauli Fritters (serves 4)2 cups cauliflower
1 egg white, beaten
1/2 cup onion, finely minced
1 tbsp green onion, minced
1 tsp jalapeno, minced
1 /2 tsp cumin & chili powder
1/2 tsp salt & black pepper
Mash cauliflower. Mix all ingredients & form into 8 patties. Cook in a nonstick pan treated with cooking spray until golden brown on each side. Serve hot & enjoy!
Nutrition Info: (per patty)
- Calories: 27
- Protein: 2 gm
- Carb: 5 gm
- Fat: 0 gm
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