| Creamy Cauliflower on Toast: |
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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.
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PREPARATION TIME: 15 minutes
COOKING TIME: 20 minutes
SERVES: 4
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| 1 small head cauliflower | Salt to taste |
| 1 Tbsp. olive oil | ½ cup evaporated skim milk |
| 1 onion, peeled and chopped | 2 Tbsp. yogurt cheese |
| 2 green chilies or jalapeno peppers, chopped | 2 Tbsp. grated Parmesan cheese (optional) |
| 1 green bell pepper, seeded and chopped | 8 slices whole wheat bread, toasted |
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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.
OR
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.
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- Per Serving
- 191 calories; 10g protein; 29g carbohydrates; 5g fat, 306mg sodium; 3mg cholesterol; 1.7g fiber
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