Italian Cauliflower

Vegetarian
Vegan
Dairy Free
Health score
2%
Italian Cauliflower
10 min.
6
44kcal

Suggestions


Are you looking for a quick and delicious side dish that’s both healthy and satisfying? Look no further than this delightful Italian Cauliflower recipe! Perfectly suited for vegetarians, vegans, and anyone seeking a dairy-free option, this dish is not only easy to prepare but also packed with flavor.

In just 10 minutes, you can whip up a vibrant and nutritious side that complements any meal. The star of the show, fresh cauliflower, is transformed into a tender and tasty treat with the help of a microwave. The addition of toasted Italian-style bread crumbs and aromatic herbs like basil and parsley elevates this dish, giving it a delightful crunch and a burst of flavor that will have your taste buds dancing.

With only 44 calories per serving, this Italian Cauliflower is a guilt-free indulgence that fits perfectly into any healthy eating plan. Whether you’re serving it alongside a hearty pasta dish, grilled vegetables, or a protein of your choice, this side dish is sure to impress your family and friends. So, gather your ingredients and get ready to enjoy a simple yet flavorful addition to your dining table!

Ingredients

  • cups cauliflower florets fresh
  • tablespoons water 
  • teaspoons vegetable oil 
  • tablespoons breadcrumbs dry italian
  • teaspoon basil dried
  • tablespoon parsley fresh chopped

Equipment

  • bowl
  • frying pan
  • microwave

Directions

  1. In medium microwavable bowl, cover and microwave cauliflower and water on High about 6 minutes, stirring once after 3 minutes, until tender; drain.
  2. Meanwhile, in 7-inch skillet, heat oil over medium heat. Stir in bread crumbs and basil. Cook 1 to 2 minutes, stirring frequently, until bread crumbs are toasted. Stir in parsley.
  3. Sprinkle over cauliflower.

Nutrition Facts

Calories44kcal
Protein15.06%
Fat35.65%
Carbs49.29%

Properties

Glycemic Index
10.67
Glycemic Load
0.64
Inflammation Score
-3
Nutrition Score
6.0565216981846%

Flavonoids

Apigenin
1.46mg
Luteolin
0.07mg
Kaempferol
0.25mg
Myricetin
0.1mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:43.72kcal
2.19%
Fat:1.88g
2.89%
Saturated Fat:0.36g
2.25%
Carbohydrates:5.83g
1.94%
Net Carbohydrates:4.27g
1.55%
Sugar:1.49g
1.65%
Cholesterol:0mg
0%
Sodium:45.15mg
1.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.78g
3.57%
Vitamin C:33.02mg
40.03%
Vitamin K:27.1µg
25.81%
Folate:43.1µg
10.77%
Manganese:0.15mg
7.57%
Vitamin B6:0.13mg
6.48%
Fiber:1.57g
6.27%
Potassium:213.94mg
6.11%
Vitamin B5:0.47mg
4.67%
Vitamin B1:0.07mg
4.42%
Phosphorus:35.68mg
3.57%
Iron:0.63mg
3.51%
Vitamin B2:0.06mg
3.3%
Magnesium:13mg
3.25%
Vitamin B3:0.58mg
2.88%
Calcium:25.57mg
2.56%
Copper:0.04mg
1.99%
Selenium:1.25µg
1.78%
Zinc:0.25mg
1.65%
Vitamin E:0.2mg
1.34%
Vitamin A:57.4IU
1.15%