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Indian Cauliflower Saute

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  Cauliflower head 1 Medium
  Water 6 Tablespoon
  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
  Salt To Taste

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.

Recipe Summary

Difficulty Level: 
Side Dish

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Average: 4.3 (14 votes)

Nutrition Rank

Nutrition Facts

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

Indian Cauliflower Saute Recipe