Cauliflower with Panko

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Israeli-Cauliflower-with-Panko

Cauliflower is one of my favorite vegetables but I usually end up steaming it only rather than making a cream or cheese sauce because of the added fat and calories.  I have recently been hearing a lot about Panko but had never cooked with it so when I came across this recipe in the December 2009 issue of Cooking Light I took the plunge {well, maybe just a dip in the kiddie pool} and decided to try it.  My family & I were pleasantly surprised.  This was very tasty and I have been requested to ‘make it again’.

Israeli Cauliflower with Panko

6 cups cauliflower florets

2 tablespoons water

3 tablespoons olive oil, divided

1/2 cup panko {Japanese bread crumbs}

1 garlic clove, minced

1 tablespoon chopped fresh parsley

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1.  Combine cauliflower and 2 tablespoons water in a microwave-safe bowl.  Microwave at HIGH 6 minutes or until crisp-tender.  Drain.

2.  Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat.  Add panko to pan; cook 3 minutes or until toasted, stirring constantly.  Remove panko from pan.

3.  Heat remaining 1 1/2 tablespoons oil and garlic in pan over medium-high heat.  Add cauliflower; saute 5 minutes or until golden, stirring occasionally.  Add panko, parsley, salt, and pepper; toss to combine.  Yield:  8 servings (serving size: about 2/3 cup).

CALORIES:  78; FAT 5.3g (saturated 0.7 g, mono 3.7g, poly 0.6g); PROTEIN 2g; CARB 6.7g; FIBER 2g; CHOL 0 mg; IRON 0.4 mg; SODIUM 181mg; CALC 18mg

This can be used for other steamed vegetables such as Brussels sprouts, broccoli, or green beans.

veggie hugs, mb

TMTT3

 


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Comments

  1. What a great recipe for cauliflower! Thanks for sharing!
    .-= LoveFeast Table´s last blog ..Fancy Friday Hollywood Style =-.