Spanish Cauliflower

Ingredients:

  • 1 large head cauliflower
  • 1 medium size onion
  • 1 tablespoon vegetable oil
  • 1 large tomato, chopped
  • ½ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • 1 tablespoon dried parsley
  • ¼ cup grated parmesan cheese

Directions:

1.    Wash hands with warm water and soap. 
2.    Wash fresh vegetables before preparing.
3.    Chop the cauliflower into 2 inch pieces.
4.    Peel the onion and dice into half-inch pieces.
5.    Put the cauliflower in a large microwave-safe bowl with 1 inch of water at the bottom.
6.    Cover bowl with a microwave-safe lid or tightly stretched plastic wrap.  Microwave cauliflower at full power setting for 3-4 minutes, then drain. 
7.    Put oil and onion in a large skillet. Cook over medium heat for 3 to 5 minutes.
8.    Add the cauliflower to the skillet. Cook while stirring for 3 minutes, until just tender and lightly browned. 
9.    Add the tomatoes, ground black pepper and garlic powder. 
10.    Cook for 5 more minutes, stirring often.
11.    Serve with a sprinkle of parsley and parmesan cheese.
12.    Serve hot.

Nutrition Facts (Per Serving):

Calories, 65; Carbohydrate, 9 g; Protein, 4 g; Total Fat, 2 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 3 mg; Fiber, 3 g; Total Sugars, 4 g; Sodium, 95 mg; Calcium, 76 mg; Folate, 84 mcg; Iron, 0.7 mg; Calories from Fat, 30%.

Source - USDA, SNAP-Ed Connection Recipe Finder; Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes.

Makes 6 servings, approximately 1 cup each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Spanish Cauliflower

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Spanish Cauliflower
Dinner
4.00 Rating

Ingredients

  • 1 large head cauliflower
  • 1 medium size onion
  • 1 tablespoon vegetable oil
  • 1 large tomato, chopped
  • ½ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • 1 tablespoon dried parsley
  • ¼ cup grated parmesan cheese

Directions

1.    Wash hands with warm water and soap. 
2.    Wash fresh vegetables before preparing.
3.    Chop the cauliflower into 2 inch pieces.
4.    Peel the onion and dice into half-inch pieces.
5.    Put the cauliflower in a large microwave-safe bowl with 1 inch of water at the bottom.
6.    Cover bowl with a microwave-safe lid or tightly stretched plastic wrap.  Microwave cauliflower at full power setting for 3-4 minutes, then drain. 
7.    Put oil and onion in a large skillet. Cook over medium heat for 3 to 5 minutes.
8.    Add the cauliflower to the skillet. Cook while stirring for 3 minutes, until just tender and lightly browned. 
9.    Add the tomatoes, ground black pepper and garlic powder. 
10.    Cook for 5 more minutes, stirring often.
11.    Serve with a sprinkle of parsley and parmesan cheese.
12.    Serve hot.

Nutrition Facts (Per Serving)

Calories, 65; Carbohydrate, 9 g; Protein, 4 g; Total Fat, 2 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 3 mg; Fiber, 3 g; Total Sugars, 4 g; Sodium, 95 mg; Calcium, 76 mg; Folate, 84 mcg; Iron, 0.7 mg; Calories from Fat, 30%.

Source - USDA, SNAP-Ed Connection Recipe Finder; Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes.

Makes 6 servings, approximately 1 cup each.

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