Curried Cauliflower

Portion Size: ½ cup cauliflower

Ingredients: Yields: 8 servings

Ingredients Notes: 
1 large head cauliflowerWashed, trimmed and broken into small florets
1 (14 oz.) nonfat evaporated milk
¾ cup light mayonnaise
1 chicken bouillon cube
2 teaspoons curry powder
12 wheat lowfat crackers
1 tablespoon melted margarine or butter. Or olive oil.


Steps:Directions: Critical Control Point /Quality Assurance
1Preheat oven to 350°F.
2Place cauliflower in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm.
3Drain, and place in a baking dish sprayed with nonstick cooking spray.
4In a large bowl, mix together soup, mayonnaise, milk, and curry powder. Pour over cauliflower.
5Crush crackers, and mix with margarine. Sprinkle over cauliflower. Bake in preheated oven for 30 minutes.Cook until internal temperature reaches 135°F.

Variations: Cauliflower can be steamed, braised, microwaved, roasted, stir fry and mashed. May add choice of herbs or spices for flavor. 

Cauliflower, Sweet and Spicy: In a large bowl mix 2 tablespoons maple syrup, 1 tablespoon sriracha sauce, 2 tablespoons olive oil, 1 tablespoon light soy sauce, ¼ teaspoon ground black pepper. Add 4 cups cauliflower florets and toss. Bake in a 400°F. oven until tender. (about 30 minutes.) 

Caulflower, Saute with Kale and Red Bell Pepper: Saute 4 cups of flowered cauliflower with 1 tablespoon olive oil. Add 1/3 cup diced red bell pepper and cook until tender. Add 1 cup kale bite size kale leaves and cook just till wilted. 

Cauliflower with Hollandaise Sauce: Steam cauliflower head. Top with Hollandaise Sauce. (see recipe in sauces) 

Jacqueline Larson M.S., R.D.N. and Associates