Cauliflower With Whole-Wheat Breadcrumbs

02/22/2011 00:20:00 admin

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This side dish is rich in flavor, but low in Nutrition Facts Calories

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size

10 minutes 10 minutes 4 servings 1 C cauliflower

Ingredients

1 slice whole-wheat bread

1 medium cauliflower head, rinsed

1/4 tsp salt

1 Tbsp soft tub margarine

1/8 tsp ground black pepper

Nutrition Facts

Calories 45

Total fat 4 g

Saturated fat 0 g

Cholesterol 0 mg

Sodium 120 mg

Total fiber 2 g

Protein 2 g

Carbohydrates 5 g

Potassium 152 mg

Directions

1, Place the bread in a toaster oven on very low heat. Toast as long as possible without burning (about 5 minutes).

2, While bread toasts, trim leaves and stalks from cauliflower. Cut into individual florets.

3, Place 1 inch of water in a 4-quart pot with lid. Insert steamer basket, and place cauliflower in basket. Sprinkle with salt. Cover. Bring to a boil over high heat. Reduce heat to medium. Steam for 5–8 minutes, until easily pierced with a sharp knife. Do not overcook.

4, While cauliflower steams, break toast into small pieces. Pulse toast in food processor until medium-sized crumbs form. Tip: If you don’t have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs and use 2 tablespoons.

5, When cauliflower is done, remove from heat. Melt margarine in another pan over medium heat. Add breadcrumbs and pepper. Cook and stir, about 5 minutes. Add cauliflower to pan with breadcrumbs. Toss until well coated. Serve immediately.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

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