Certainly! Here’s a detailed recipe for Calorie Wise Curried Cauliflower that’s not only delicious but also nutritious, perfect for those looking for a healthy and quick meal option. This recipe yields approximately 2 servings.
Calorie Wise Curried Cauliflower Recipe
Ingredients:
| Quantity | Ingredient |
|---|---|
| 2 | Cauliflower florets |
| 2 tbsp | Lite olive oil |
| 1/2 | Onion |
| 2 cloves | Garlic |
| 1/2 inch | Fresh ginger |
| 1 tbsp | Curry powder |
| 1 | Fresh tomato |
| To taste | Salt |
Nutritional Information (per serving):
- Calories: 93.6
- Fat: 4.8g
- Saturated Fat: 0.7g
- Cholesterol: 0mg
- Sodium: 33.7mg
- Carbohydrates: 11.9g
- Fiber: 3.7g
- Sugar: 5g
- Protein: 2.9g
Instructions:
-
Preparation:
- Start by steaming the cauliflower florets for about 5 minutes or until they are just tender. Be sure not to overcook them. Once done, reserve 1/2 cup of the water used for steaming.
-
Sauté Aromatics:
- In a saucepan, heat the lite olive oil over medium heat. Add finely chopped onion and minced garlic to the pan. Sauté them until they turn soft and translucent, releasing their aromatic flavors.
-
Add Spices:
- To the sautéed onion and garlic mixture, add finely grated fresh ginger and curry powder. Stir well to combine, allowing the spices to bloom and infuse their flavors into the oil.
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Tomato Base:
- Next, add diced fresh tomatoes to the pan. Stir everything together and bring the mixture to a gentle simmer. Let it cook until the tomatoes start to break down and form a flavorful base for the curry.
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Incorporate Cauliflower:
- Now, add the steamed cauliflower florets to the pan, along with the reserved 1/2 cup of cauliflower water. This water contains some of the nutrients released during the steaming process, adding depth of flavor to the curry. Stir gently to coat the cauliflower evenly with the curry sauce.
-
Simmer:
- Cover the saucepan with a lid and allow the cauliflower curry to simmer for about 3 minutes. If you prefer your vegetables more tender, you can simmer them for a bit longer until they reach your desired level of doneness.
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Reduce Liquid:
- After simmering, remove the lid from the saucepan to allow some of the excess liquid to evaporate. This helps to concentrate the flavors of the curry and achieve the desired consistency.
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Serve:
- Once the curry reaches the desired consistency and the flavors have melded together beautifully, it’s time to serve. Divide the Calorie Wise Curried Cauliflower into serving bowls and garnish with fresh cilantro or parsley, if desired.
This delightful dish is not only bursting with flavors but also packed with nutrients, making it a perfect addition to your meal rotation, especially on busy weeknights when you crave something healthy yet satisfying. Enjoy this Calorie Wise Curried Cauliflower with a side of steamed rice or crusty bread for a wholesome and fulfilling meal experience! 🥦🍅🍛
