Dietitians Dish – July 7, 2024
Power of Cauliflower!
Cauliflower is a versatile food that offers many healthy nutrients. Folate lowers blood homocysteine levels to promote heart health. Vitamin K supports bone health and reduces blood clotting. Fiber aids digestion. Vitamin C helps absorb iron and protects against free radical damage which might play a role in heart disease, cancer and other diseases. It makes an excellent meat alternative and a gluten-free option in recipes like pizza, fried rice and tacos. You can buy prepared riced cauliflower or easily make it with a food processor or box grater. Just cut off the florets from the core. Grate the florets on a box grater or in a food processor with a shredding blade. Serve up your favorite stir-fry with a “fried rice” or make some “wings” in the air fryer and toss in your favorite sauce.
Cauliflower Fried Rice
Ingredients:
- 2 large eggs beaten
- 1 Tbsp. olive oil
- 1/2 a small, sweet onion, finely diced
- 1 cup frozen peas and carrots mix
- 2 cloves garlic minced
- 16 oz. cauliflower rice
- 1/4 cup low-sodium soy sauce
- 4 scallions, greens diced
- Sesame seeds (optional)
Directions:
- Heat a large skillet or wok over medium heat and spray with cooking spray. Add eggs and cook for 2 minutes, or until cooked through. Remove from pan and set aside.
- Return skillet to heat and add oil, onions, peas and carrots, and garlic, and cook 4-5 minutes, or until softened.
- Increase heat to medium-high. Add cauliflower crumbles and soy sauce. Mix well, cover and cook 7-10 minutes,
stirring frequently, or until the cauliflower is tender. - Remove from heat, mix in scrambled egg and top with diced scallion greens and sesame seeds (optional).
Recipe (adapted) courtesy of HealthyFamilyProject.com.
Air Fryer Cauliflower “Wings”
Ingredients:
- 1 cup all-purpose flour
- 1/2 tsp. kosher salt
- 1/2 tsp. ground black pepper
- 5 large eggs
- 2-3/4 cups plain panko breadcrumbs
- 1 large head cauliflower, cut into florets (about 8 cups)
- Nonstick cooking spray
Directions:
- Line rimmed baking pan with parchment paper. In a wide, shallow dish, whisk flour, salt and pepper. In a separate shallow dish, whisk eggs; place breadcrumbs in third shallow dish. Dredge cauliflower in flour mixture, shaking off excess, then dip in eggs and then breadcrumbs to coat; place on prepared pan and refrigerate.
- Preheat oven to 300°. Preheat 3-quart air fryer to 400° for 5 minutes. Spray cauliflower with cooking spray. In 3 batches, air fry cauliflower 5 minutes or until golden brown and crisp, turning once; transfer to second rimmed baking pan and keep warm in oven. Makes about 40 “wings.”
- Before serving, toss “wings” in your favorite sauce.