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 steamed to tender perfection, allowing its natural flavors to shine through. Tossed with aromatic dried basil and fresh parsley, this dish is elevated with a delightful crunch from toasted Italian-style bread crumbs, adding texture and a burst of flavor.

With only 44 calories per serving, this Italian Cauliflower is a guilt-free addition to your dining table. Whether you’re serving it alongside a hearty pasta dish or as part of a light salad, it’s sure to impress your family and friends. Plus, the simple preparation means you can spend less time in the kitchen and more time enjoying your meal.

So, gather your ingredients and get ready to indulge in a side dish that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

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

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%