Certainly! Here’s a detailed exploration of the Cauliflower Green Chilies and Tomatoes recipe, covering its ingredients, preparation steps, nutritional information, and cooking tips:
Cauliflower Green Chilies and Tomatoes Recipe
Overview:
This recipe for Cauliflower Green Chilies and Tomatoes is a quick, flavorful dish that combines the subtle nuttiness of cauliflower with the tangy kick of green chilies and tomatoes. It’s not only delicious but also fits well into a variety of dietary preferences, being vegetable-based, lactose-free, low in protein, low in cholesterol, and overall a healthy choice. Perfect for a quick stove-top meal, it’s ready in just 25 minutes.
Recipe Details:
- Cook Time: 20 minutes
- Prep Time: 5 minutes
- Total Time: 25 minutes
- Yield: Approximately 6 servings
Ingredients:
- 2 garlic cloves, minced
- 1 medium onion, chopped
- 1/2 head cauliflower, cut into florets
- 1/2 cup water
- 1 tablespoon lemon juice
- 1 teaspoon cumin
- 1/2 teaspoon turmeric
- 1/8 teaspoon cayenne pepper (adjust to taste)
- 1/2 teaspoon salt (adjust to taste)
- 2 medium tomatoes, diced
- 4 oz can green chilies, diced (adjust spice level based on preference)
Instructions:
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Prepare the Ingredients:
- In a large nonstick skillet, heat oil over medium heat.
- Saute minced garlic and chopped onions until onions are translucent and fragrant. Remove from heat and set aside.
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Steam the Cauliflower:
- In a separate saucepan, steam the cauliflower florets with water and lemon juice until they are just tender. Drain any excess water.
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Combine and Cook:
- Add the steamed cauliflower to the skillet with the sauteed garlic and onions.
- Stir in the diced tomatoes and green chilies.
- Sprinkle with cumin, turmeric, cayenne pepper, and salt. Toss gently to coat everything evenly.
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Simmer:
- Cover the skillet and cook gently over low to medium heat for 15-20 minutes, or until the cauliflower is tender and flavors have melded together.
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Serve:
- Transfer the cooked cauliflower mixture to a serving dish.
- Sprinkle with fresh cilantro for added freshness and serve warm.
Nutritional Information per Serving:
- Calories: 63.1 kcal
- Total Fat: 1.8 g
- Saturated Fat: 0.3 g
- Cholesterol: 0 mg
- Sodium: 227.4 mg
- Total Carbohydrates: 10.9 g
- Fiber: 3.4 g
- Sugar: 4.8 g
- Protein: 3 g
Cooking Tips:
- Ensure not to overcook the cauliflower during steaming to maintain its texture.
- Adjust the spiciness by varying the amount of cayenne pepper and green chilies.
- Fresh tomatoes can be substituted for canned ones, depending on seasonal availability and preference.
- For added protein, consider serving over quinoa or alongside grilled chicken or fish.
This Cauliflower Green Chilies and Tomatoes recipe from Love with Recipes is a versatile dish suitable for both quick weekday dinners and special occasions, offering a healthy and flavorful option packed with nutrients and vibrant flavors.
