For a completely different way to use cauliflower, see my recipe and review of Cauliflower Pizza Crust
Mashed Cauliflower with Cheese and Dill
Yield: 4-6 servings
1 large head cauliflower (4-5 cups cauliflower flowerets
salt, for water to cook cauliflower
1 T butter or margarine
3 T finely chopped fresh dill
1 tsp. fresh squeezed lemon juice
2 T half and half or milk
1/2 C grated cheese (I used low-fat Mexican four cheese blend)
1/4 C crumbled Feta cheese(You could use 3/4 cup of any types of cheese that you like instead, but I liked the touch of Feta in this.)
salt and fresh ground black pepper to taste
Wash cauliflower and remove core, then cut and break into small flowerets. Bring a large pot water to a boil, add a generous amount of salt, and boil cauliflower until it is quite soft, about 20 minutes. Pour cauliflower into a colander and let it drain well for about 5 minutes. (Don't rush the draining step or the dish will probably be too waterey.)
When cauliflower is well drained, pour back into cooking pot and add butter, lemon juice, and chopped fresh dill. Mash with potato masher, until ingredients are well mixed. Add half and half or milk and both types of cheese and mash again until cheese is mixed in and cauliflower is quite soft. You can use an electric beater or food process for the final mashing if you prefer. Taste cauliflower and season to taste with salt and fresh ground black pepper. You may need to put it back on the stove and warm for 2-3 minutes before serving. Serve hot.
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Cauliflower Poppers
Yield: 8 servings; 0 points per serving
These spicy morsels can be addictive, but don't worry, they are so light you can eat lots of them!
1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper
1 sprays cooking spray
Preheat oven to 400°F. Cut cauliflower florets into grape-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl; add cumin, chili powder, salt and pepper and toss well to coat.
Coat baking sheet with cooking spray. Spread cauliflower on sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.
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Mashed Cauliflower
1 bag frozen cauliflower
1oz. I can't believe it's not butter spray
1oz. either ff half and half or skim milk
salt
pepper
Steam the cauliflower until almost mushy. In a large bowl,mixer, or blender combine all ingredients.(I use the blender, they come out nice and smooth and very creamy.)
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Cauliflower Au Gratin
Yield: 4-6 servings
1 lg. head cauliflower or (1 bag of frozen) cooked until almost soft
1/2 cup diced onion
6 oz. 2% velveeta cheese or some other light cheese
1/2 cup lt. sour cream
salt and pepper to taste
1/2 cup bread crumbs
Combine drained cooked cauliflower with onion, cheese, sour cream and salt and pepper. Spoon into a 1 1/2 qt. casserole that has been sprayed with Pam. Cover with 1/2 cup bread crumbs that have been sprayed with a butter spray.
Bake in preheated oven 350 for 30 minutes or until heated through.
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Cauliflower Cheddar Gratin with Horseradish Crumbs
Yield: 8 servings; 4 points per serving
3 lb cauliflower (1 large head) -- cut into 1 1/2- to 2-inch florets
1 teaspoon butter
3 tablespoons all-purpose flour
1 1/3 cups 1 % milk
6 oz sharp Cheddar -- coarsely grated (2 cups)
1/2 cup finely chopped scallion greens
1/2 teaspoon salt
1/2 teaspoon black pepper
20 saltine crackers
2 tablespoons drained bottled horseradish
cooking spray
Preheat oven to 450°F. Cook cauliflower in a 5- to 6-quart pot of boiling salted water until just tender, 6 to 8 minutes. Drain cauliflower well in a colander and transfer to a buttered 2-quart baking dish.
While cauliflower is cooking, melt 1 teaspoon butter in a 3- to 4-quart heavy saucepan over moderately low heat. Mix flour with milk. Add milk to melted butter in a slow stream, whisking, and bring to a boil, whisking frequently until thickened. Remove from heat and add cheese, scallion greens, salt, and pepper, whisking until cheese is melted. Pour cheese sauce over cauliflower and stir gently to combine.
Coarsely crumble crackers into a bowl. Mix cracker crumbs and horseradish.
Sprinkle crumb topping evenly over cauliflower; lightly spray the top with cooking spray.
Bake gratin in middle of oven until topping is golden brown, about 10 minutes.
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Cauliflower Marranca
Yield: 6 servings; 1 point per serving
1 head cauliflower in florets
1 c chopped onions
1 lb sliced mushrooms
1 lemon
1 tsp minced garlic
salt
pepper
basil
3 c cooked brown rice
2 1/2 c Kraft Free shredded Cheddar cheese
6 T margarine
Saute cauliflower in 3 T margarine with salt, pepper and basil.
Saute mushrooms and onions in 3 T margarine with juice of 1 lemon. Mix together cauliflower, mushrooms and onions, rice and cheddar cheese. Put in 13x9 baking dish. Bake for 1 hour at 350.
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Cauliflower Au Gratin
Yield: 9 servings; 2 points per serving
1 head cauliflower
1 small onion, chopped
1 Tbsp. olive oil
1 cup fat-free sour cream
1 cup low-fat shredded cheddar cheese
Steam cauliflower in steamer for 7-10 minutes or until slightly tender. While cauliflower is steaming, saute onion in olive oil until tender.
Spray 8X8-inch baking dish with Pam. Layer 1/2 of the cauliflower in dish, then 1/2 of the sauted onions, 1/2 of the sour cream, and 1/2 of the cheese. Repeat layers ending with cheese. Bake at 350*F for 10 minutes or until bubbly and cheese has melted.
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Cauliflower Casserole
One head cauliflower
1 can ff cream of mushroom soup
1/4 cup ff milk
1/2 cup shredded cheddar
1 small can french fried onions(durkee)
Steam cauliflower till fork tender. Mix mushroom soup and milk together, pour over cooked cauliflower, then top with onions and cheese. Bake for 15 minutes at 350.
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Cheesy Smashed Cauliflower
Yield: 6 servings; 2 points per serving
3 medium uncooked red potato(es)
1 cup cauliflower
1/4 cup reduced-fat sour cream
1 cup Kraft 2% Finely Shredded Mild Cheddar Cheese
1/4 cup Butter Buds
Clean and cut potatoes into chunks and put in large saucepan. Add cauliflower florets and enough water to cover.
Bring to boil on high heat. Reduce heat to medium; simmer 20 minutes or til vegies are tender. Drain; return to pan.
Add sour cream and mash until vegetables are light and fluffy. Stir in cheese & butter buds.
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Mashed "Potatoes" With Chives
Yield: 4 servings; 2 points per serving
8 oz cauliflower, florets
3 small uncooked Yukon Gold potatoes, peeled cut into 1 inch chunks (about 10 oz)
2 medium garlic cloves, peeled
1 tsp table salt, divided
1/4 cup 1% low-fat milk
2 tsp butter
1/8 tsp black pepper
1 Tbsp chives, fresh, snipped.
Place cauliflower, potatoes, garlic and 1/2 teaspoon of salt in a medium saucepan. Add enough water to cover ingredients and bring to a boil. Boil until vegetables are tender, about 10 to 15 minutes, drain and return to saucepan.
Stir in milk, butter, remaining 1/2 teaspoon of salt and pepper; mash with a potato masher until smooth. Stir in chives and serve. Yields about 1/2 cup per serving.
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Roasted Cauliflower with Fresh Herbs and Parmesan
Yield: 8 servings
Use any fresh herbs you have on hand for this holiday recipe. While parsley, tarragon, and thyme make a nice combination, you can also try sage, chives, and rosemary.
12 cups cauliflower florets (about 2 heads)
1 1/2 tablespoons olive oil
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh tarragon
3 garlic cloves, minced
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 450°.
Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes.
Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.
Serving size: About 1 cup
CALORIES 89; FAT 3.5g; PROTEIN 5.2g; CHOLESTEROL 2mg; CALCIUM 83mg; SODIUM 251mg; FIBER 5.4g; IRON 1.1mg; CARBOHYDRATE 12.1g
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Parmesean Roasted Cauliflower
Yield: 1 serving
1 1/2 cups cauliflower florets
2tsp grated reduced fat Parm. cheese
1 tsp chopped parsley leaves
1/4 tsp garlic powder
1/4 tsp ground black pepper
1 tsp EVOO
Preheat oven to 425.
In medium bowl, combine cauliflower with cheese, parsley, pepper, garlic, season with salt. Toss to mix. Drizzle with oil and toss again. Transfer mixture to a nonstick baking dish. Bake 15-17 minutes, tossing once or until lightly browned. Serve immediately.
Per Serving: 104 calories; 6 g fat; 4g fiber
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