Cauliflower With Whole Wheat Breadcrumbs

Cauliflower With Whole Wheat Breadcrumbs

This side dish is rich in flavor, but low in calories.

CAL/SERV :

45

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

10 MINS

INGREDIENTS
  • 1 slice whole- wheat bread
  • 1 medium cauliflower head, rinsed
  • ¼ tsp salt
  • 1 Tbsp soft tub margarine
  • ⅛ tsp ground black pepper

INSTRUCTIONS
  1. Place the bread in a toaster oven on very low heat.Toast as long as possible without burning (about 5 minutes).
  2. While bread toasts, trim leaves and stalks from cauliflower. Cut into individual florets.
  3. Place 1 inch of water in a 4-quart pot with lid.  Insert steamer basket, and place cauliflower in basket.  Sprinkle with salt. Cover. Bring to a boil over high heat. 
  4. Reduce heat to medium. Steam for 5–8 minutes, until easily pierced with a sharp knife. Do not overcook.
  5. While cauliflower steams, break toast into small pieces. Pulse toast in food processor until medium-sized crumbs form.  Tip:  If you don’t have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs and use 2 tablespoons.
  6. When cauliflower is done, remove from heat.  Melt margarine in another pan over medium heat. Add breadcrumbs and pepper. Cook and stir, about 5 minutes. Add cauliflower to pan with breadcrumbs. Toss until well coated.  Serve immediately.

Nutrition (per serving):

Calories 45, Total fat 4 g, Saturated fat 0 g, Cholesterol 0 mg, Sodium 120 mg, Total fiber 2 g, Protein 2 g, Carbohydrates 5 g, Potassium 152 mg.

 Courtesy of National Heart, Lung, and Blood Institute