Fareway: Cauliflower Creativity - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway: Cauliflower Creativity

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Low calorie cauliflower makes a perfect side given its mild taste and quick cooking. However, you may be lacking some cauliflower creativity. Try a few of our favorite recipes to add some flavor and flair to your next cauliflower creation. Plus, they will help you meet your vitamin C quota – one serving of cauliflower provides 100% of your daily needs!

Cauliflower Au Gratin

Makes 8 servings

Total time: 45 minutes

Ingredients

4 Tbsp. unsalted butter

2 small heads cauliflower, cored and cut into bite sized pieces

¼ cup all-purpose flour

2 cups 1% milk

1 ½ cups sharp cheddar cheese, shredded

1/8 tsp. nutmeg

Salt and pepper, to taste

½ cup Panko bread crumbs

¼ cup chopped parsley

2 Tbsp. olive oil

Directions

PREHEAT oven to 375°F. In a large pot, STEAM cauliflower for 5 to 6 minutes, or until crisp-tender. DRAIN and SET aside. MELT butter in a medium sized sauce pan. ADD flour. COOK, stirring occasionally for 2 minutes. Gradually WHISK in milk and bring to a boil. REDUCE heat to a simmer, stirring occasionally, for 6 to 8 minutes, or until sauce thickens. ADD cheese, nutmeg, salt and pepper and STIR until smooth. STIR in cauliflower and TRANSFER to a baking dish. COMBINE bread crumbs, parsley and olive oil and SPRINKLE over the top of cauliflower. BAKE for 30 minutes, or until bubbly.

Nutrition information per serving: 262 calories; 16 g fat; 8 g saturated fat; 40 mg cholesterol; 369 mg sodium; 20 g carbohydrate; 4 g fiber; 11 g protein

Roasted Cauliflower

Makes 4 servings

Total time: 30 minutes

Ingredients

1 head cauliflower, cored and cut into bite sized pieces

2 cloves garlic, peeled and minced

1 Tbsp. olive oil

Salt and pepper, to taste

Directions

PREHEAT oven to 400°F. TOSS cauliflower with garlic, oil, salt and pepper. SPREAD cauliflower florets on a baking sheet and BAKE for 25-30 minutes, or until cauliflower tops are lightly browned and cauliflower is crisp-tender.

Nutrition information per serving: 68 calories; 3.5 g fat; 0.5 g saturated fat; 0 mg cholesterol; 199 mg sodium; 8 g carbohydrate; 4 g fiber; 3 g protein

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