Helping families eat healthier for less

Helping families eat healthier for less

Monday, January 21, 2013

Many Predict Cauliflower to be BIG in 2013


Roasted Cauliflower Tabouli Stew

The theme for January for Recipe Redux is to select one or more of the hot new 2013 trends predicted for home or restaurants made for 2013 by “the experts,” and use this trend in a soup, one-pot-meal, crockpot, or whatever.

After reviewing several trend sites, I decided that I wanted to do something with cauliflower. It was mentioned by numerous people. One of my favorite ways to eat cauliflower is to coat it lightly with olive oil and roast it in the oven. Roasting brings out the sweetness. So, for this challenge, I started with one of my favorite cauliflower recipes, Roasted Cauliflower Couscous Boats, where roasted cauliflower is combined with couscous, seasonings and served in romaine lettuce boats.  So, I needed to convert this salad recipe to a one-pot meal.

So, after roasting the cauliflower, I combined it with couscous, chicken, chicken broth, and seasonings to make a roasted Cauliflower Tabouli Stew that can be served as a main course or as a side. It’s then garnished with fresh cilantro leaves and sliced green onion.

 

Here is the complete recipe.

Roasted Cauliflower Tabouli Stew

Ingredients:

½ large head cauliflower, trimmed, cut into small florets (about 3 cups)
Non-stick cooking spray
1 Tbsp canola oil
1 small onion, peeled and diced
1 clove garlic, peeled and minced
4 cups low sodium chicken broth
1-1/4 cups uncooked couscous
6 oz cooked chicken breast, shredded
2 tsp lemon juice
1 tsp ground black pepper
1 Tbsp curry powder
¼ tsp kosher salt

¼ cup packed fresh cilantro leaves
¼ cup thinly sliced green onions

Directions:
Preheat oven to 375 degrees. Place cauliflower florets in single layer in baking dish and spray with cooking spray. Bake at 375 degrees for about 40 minutes, or until cauliflower is tender and lightly browned. Stir halfway through cooking. Meanwhile, in a large soup pot, heat oil over medium heat. Add onion and cook until tender, about 5 minutes.  Add garlic and chicken broth and bring to a boil. Remove from heat and add couscous and cooked chicken; stir, and cover. Let stand for 5 minutes. Stir in baked cauliflower, lemon juice, pepper, curry powder, and salt. Divide into serving bowls. Garnish each bowl with cilantro and green onions. 

Makes 6 servings (about 6 cups total)

Note: if you don’t care for cilantro, simply substitute fresh parsley instead.

Preparation Tip: While roasting the cauliflower for this recipe, go ahead and roast the whole head, even though you only need half for this recipe. Once roasted, you can eat on the other half as a low-calorie snack or serve it as dinner vegetable.


Nutrition Information per Serving:
250 calories, 5 g total fat, 1 g saturated fat, 28 mg cholesterol, 4 g dietary fiber, 17 g protein, and 239 mg sodium. One serving of this low cost recipe provides an excellent source of protein, niacin, and vitamins C and K1, and a good source of fiber and folate.

Cost per Serving: $1.41
Pricing Note: all ingredients were at “regular” prices except cauliflower which was on sale for $3.00 a head and the chicken breasts on sale for $1.99 a pound (raw).

 Click here to download and print this recipe.

 

 

Be sure to check these other sites for other trends and delicious recipes.

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8 comments:

  1. I love roasted cauliflower too! This is exactly the type of recipe I love to make to take to work for lunch.

    ReplyDelete
    Replies
    1. Hi, Nina: This recipe can easily be doubled so that you caneat it for a few lunches, if desired.

      Delete
  2. This is such a creative twist on cauliflower - you can't go wrong pairing anything with couscous in my book :)

    ReplyDelete
    Replies
    1. I would agree, Deanna. Cauliflower and couscous are staples in my house. Love 'em both, individually and together.

      Delete
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