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Phase 1 Vegetable Recipes
Cauliflower See Phase 1 Salads for Cauliflower Salad Recipes
Mashed Cauliflower Simple version by MizFrog.
1 medium to large head cauliflower, florets cut off 2 to 3 tablespoons Brummel & Brown spread (more or less to taste) Fat free free half & half (optional—1 or 2 tablespoons only if needed for desired consistency) Salt and pepper to taste (according to size of cauliflower)
Steam the cauliflower until soft. Mash with a potato masher until most of the lumps are out. Add the B&B spread, salt, pepper, and enough of the half & half to desired consistency.
Note: Because I don’t like cleaning the blender, I use a hand potato masher, which doesn’t get all the lumps out, but it’s just as tasty and I don’t mind a few little lumps. I sometimes add 1/2 teaspoon chicken-flavored broth powder for more flavor, or cook the cauliflower in a small amount of broth rather than steaming.
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Suggestions From SBD Forum
Posted by jamjab: My version is a little different than some. It's easy and I cook big when I cook so I have leftovers... so this would be several servings, maybe 6.
1 head of cauliflower, cut up 3 tablespoons fat-free sour cream or a little more depending on the size of the cauliflower 3 tablespoons Smart Balance margarine Salt and pepper to taste
Steam cauliflower in steamer basket or in microwave (don't overcook). Drain well. Place in blender with all ingredients and blend till smooth.
You can eat it just like this or do the baking method: After preparing according to the recipe, add some chopped fresh chives or chopped green onions, and place them in a baking dish; sprinkle with some shredded low-fat cheddar cheese. Bake in a 350 degree oven for about 15 minutes and then put it under the broiler to brown the top. YUM... the top has a crusty texture and the cauliflower underneath is smooth and creamy.
Posted by tubby_or_not_tubby: When I started to make faux mashed, I found the dish cooled down rather quickly after banging around inside the Cuisinart long enough to get the bumps out. I would have to nuke it right before serving, which is fine, except that now I double-cook the critters instead. I use a sprayed tinfoil pan, sprinkle a touch of parmesan and a wee smidgeon of bran buds (the dieter's legal bread crumb) over the top. Now it comes out piping hot and elegant enough for royalty—provided your royalty is used to being served out of tinfoil pans.
Posted by
WGirl1:
Use
the recipe in the SBD book for South Beach Mashed “Potatoes.” Mash them
with a potato masher, add an egg and some low fat cheddar cheese, and
bake. Comes out sort of like a soufflé. Posted by: Always hungry: I cook the cauliflower in chicken broth, drain and use the hand masher. Add fat-free half and half, I Can’t Believe It’s Not Butter, and some parmesan. I put it into individual bowls and then put the bowls in the toaster over to heat. Served this to a dinner guest who hates cauliflower. She took a taste, said it was delicious, ate more, and when I said it was cauliflower, she never took another bite. How powerful the mind.
Cauliflower “Rice” posted by pelicanan: grate the cauliflower and boil it. Drain and add butter spray.
Cauliflower “Rice” posted by Tippy60: Grate the cauliflower and sauté in skillet with a little olive oil. Then add about 2 tablespoons fat-free half and half and 1 tablespoon parmesan cheese.
Stewed Cauliflower Four servings. From www.recipesource.com, modified by MizFrog.
1 large head cauliflower (about 2 lb) 1 large onion, chopped (about 1 cup, or about 4 oz) 1/4 cup olive or canola oil 1 can (14.5 ounces) canned diced tomatoes 1/2 to 1 teaspoon salt (to your taste) 1/4 teaspoon pepper 1/2 cup water (or to desired consistency)
Wash and separate cauliflower into flowerets. In a large skillet with deep sides, sauté onion and cauliflower in oil until lightly browned.
Add tomatoes, salt, pepper and water, and simmer, covered, for 30 minutes, or until tender.
Garlic Cauliflower Four servings. From http://www.recipegoldmine.com.
4 cups cauliflower florets 1 tablespoon toasted sesame seeds 1 tablespoon virgin olive oil 2 large cloves garlic, minced Dash paprika Pepper, to taste
In a large kettle, bring 2 quarts of water to a boil. Trim cauliflower and break into florets. Drop into boiling water and cook about 2 minutes. Drain in a colander.
In a large, nonstick skillet, heat oil and brown garlic. Add cauliflower and sesame seeds and stir-fry 1 minute. Dust with paprika and pepper before serving.
Garlicy Low Sodium Cauliflower Four servings.
1 teaspoon olive oil 1 pound or more cauliflower florets 1 red bell pepper, seeded and cut into strips 3 cloves garlic, minced 1/4 teaspoon cayenne pepper 1/4 cup water
Heat oil in a heavy nonstick skillet over medium high heat. Sauté florets for 2 minutes then add next 4 ingredients. Cook 2 to 3 minutes, stirring frequently. Add water, cover and cook another 3 to 4 minutes or until cauliflower is tender.
Curried Cauliflower Six servings. From http://robbiehaf.com. 1 med. onion, chopped3 cloves garlic, minced1/2 Serrano pepper, seeded, chopped2 tsp. curry powder1 lb. Roma tomatoes, seeded, chopped1 head cauliflower, separate floretssalt and pepper to taste1/2 cup chopped fresh cilantro
Grease the bottom of large saucepan with non-stick cooking spray. Heat the pan over medium-high heat for a few minutes.
Add the onion and cook for 3 to 4 minutes, stirring frequently. Add the garlic, Serrano pepper, and curry powder; cook for 1 minute. Add the tomatoes and cauliflower; stir to combine and blend the seasonings.
Cover, reduce heat, and simmer for 15 to 20 minutes, until the cauliflower is very tender. Season with salt and pepper to taste and garnish with chopped cilantro.
Roasted Cauliflower
1 head cauliflower, florets cut off Olive oil Salt and pepper to taste (or garlic salt and pepper)
Preheat oven to 450 degrees F. Line cookie sheet or shallow roasting pan with foil.
Place cauliflower florets on foil, and drizzle with olive oil, tossing to coat evenly. Sprinkle with seasonings. Bake 15 minutes and check. If not done, roast a little longer.
Note: Other seasonings and spices can be used, to your taste.
Cauliflower Pancakes Two servings. From Prevention’s SBD forum, posted on forum by bye belly.
1 cup fresh, chopped cauliflower (chopped fine in a food processor) 1 egg 1 tablespoon minced onion 1 tablespoon soy flour Salt and pepper to taste
After chopping cauliflower in a food processor, add the egg, onion, soy flour, salt, and pepper. Mix well. Fry in olive oil, browning well on each side.
Serve as is, or with cheese melted on top. In Phase 2, can serve with fat-free sour cream if desired.
Cauliflower Popcorn From www.mrsdash.com.
1 head of cauliflower 3 tablespoons olive oil 2 tablespoons Mrs. Dash® Table Blend
1. Preheat oven to 450°F (220°C).
2. Cut out and discard cauliflower core and thick stems. Trim remaining cauliflower into florets the size of popcorn.
3. Toss thoroughly in a bowl with olive oil and Mrs. Dash® Table Blend.
4. Spread cauliflower on a sheet pan and roast for approximately 60 minutes, or until nicely browned (that's the carmelization process converting the dormant natural sugars into sweetness).
5. Turn three or four times during roasting. The browner the florets, the sweeter they will taste. Serve immediately.
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