Indian Cauliflower Saute
|Cauliflower head||1 Medium|
|Yellow mustard seed||1 1⁄2 Teaspoon|
|Ground coriander||1 1⁄2 Teaspoon|
|Curry powder||1 1⁄2 Teaspoon|
|Chopped tomatoes||1 1⁄2 Cup (24 tbs)|
|Defatted reduced sodium chicken broth||1⁄2 Cup (8 tbs)|
|Ground black pepper||To Taste|
|Chopped fresh cilantro/Italian parsley||2 Tablespoon|
Trim any leaves from the cauliflower and remove the thick core with a sharp knife.
Place the cauliflower and 3 tablespoons of the water in a large microwave-safe bowl.
Cover with vented plastic wrap and microwave on high power for a total of 9 minutes, or until tender; stop and rotate the bowl every 3 minutes.
Let stand for 2 minutes.
Cut into 2" florets.
Coat a large no-stick skillet with no-stick spray and place over medium heat.
Add the mustard seeds, cover, and cook for 2 minutes, or until they pop.
Remove from the heat.
In a small bowl, whisk together the coriander, curry powder, and the remaining 3 tablespoons water.
Add to the skillet.
Stir in the tomatoes, broth, and cauliflower.
Cover and cook over medium heat for 6 to 8 minutes, or until the cauliflower is tender and the liquid is reduced by half.
Season with the salt and pepper and sprinkle with the cilantro or parsley.
Serving size: Complete recipe
Calories 360 Calories from Fat 56
% Daily Value*
Total Fat 6 g9.4%
Saturated Fat 0.57 g2.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 888.3 mg37%
Total Carbohydrates 69 g23%
Dietary Fiber 32.3 g129.3%
Sugars 29 g
Protein 24 g48.4%
Vitamin A 89.3% Vitamin C 732.7%
Calcium 36.7% Iron 52.7%
*Based on a 2000 Calorie diet