Creamy Cauliflower on Toast

PREPARATION TIME: 15 minutes COOKING TIME: 20 minutes SERVES: 4

1 Tbsp. olive oil

1 onion, peeled and chopped

2 green chilies or jalapeno peppers, chopped

1 green bell pepper, seeded and chopped

Salt to taste

1 small head cauliflower

Cooking Instructions

Stove-top Method:

1. Chop the cauliflower into small pieces.

2. Fill a large saucepan with enough water to cover the cauliflower. Boil water, then add the cauliflower and simmer for 6 to 8 minutes, until tender. Drain and set aside.

3. In a nonstick sauté pan, heat the oil and add the onion, green chilies, and bell pepper, and stir-fry for 5 to 6 minutes, until the onion is tender. Add the salt, cooked cauliflower, and milk, and heat, stirring, for 5 minutes, until the mixture has a creamy mixture. Remove pan from the heat. Add yogurt cheese (and the Parmesan cheese, if desired), and stir.

4. Spread cauliflower on 4 slices of toast. Top with the remaining 4 slices, serve hot.

1.

Cauliflower is one of the most versatile vegetables. It tastes great in soups, salads, in main dishes, or just as a snack, as in this recipe. This dish can be prepared on the stove top or in the microwave.

slices whole wheat bread, toasted

Microwave Method:

1. Chop the cauliflower into small pieces.

2. Cook cauliflower in a microwave-safe dish with ¼ cup of water on high (100%) for 6 minutes, until tender. Drain and set aside. In the same dish add the oil, onion, green chilies, and bell pepper. Cook, covered, on high for 4 minutes, until the onion is tender. Add the salt, cooked cauliflower, and milk. Mix well and cook on high (100%) for 3 to 4 minutes. Set aside for 1 minute and add yogurt cheese (and Parmesan, if desired). Stir.

3. Spread cauliflower on 4 slices of toast. Top with the remaining 4 slices and serve hot.

2.

½ cup evaporated skim milk

2 Tbsp. yogurt cheese

2 Tbsp. grated Parmesan cheese (optional)

Per Serving: 191 calories; 10g protein; 29g carbohydrates; 5g fat, 306mg sodium; 3mg cholesterol; 1.7g fiber