Another Great Cauliflower Recipe

Great when you're craving hash browned potatoes.  This is a satisfying low-carb alternative.

Sauteed Cauliflower

    2 - 3 heads of small cauliflower (or 1/2 head large)
    2 tablespoons of olive oil
    a couple pinches of sea salt
    1 clove garlic, minced
    1 small bunch of chives, chopped
    zest of one lemon
   

To prep the cauliflower, remove any leaves at the base and trim the stem. Cut into tiny trees - not much larger than a table grape. Make sure the pieces are relatively equal in size, so they cook in the same amount of time. Rinse under running water, and set aside.

Heat the olive oil and fine grain salt in a large skillet over medium-high heat. When hot, add the cauliflower and stir until the florets are coated. Wait until it gets a bit brown on the bottom, then toss the cauliflower with a spatula. Brown a bit more and continue to saute until the pieces are deeply golden - all told about six minutes. In the last 30 seconds stir in the garlic.

Remove from heat.  Stir in the chives and lemon zest. Serve immediately.

Zucchini Chips

Ingredients:

3 medium sized zucchini, thinly sliced
1 teaspoon olive oil
dash of sea salt

Directions:

Preheat oven to 200 degrees. Line a large baking sheet or two small baking sheets with parchment paper. Spray lightly with cooking spray. Place zucchini slices in a single layer on parchment paper. Bake for 3 1/2 to 4 hours until desired crispness, turning zucchini slices occasionally.

Servings: three 1/2 cup servings

Mashed Fauxtatoes

I just had a craving for potatoes - one of the vegetables I miss on a low-carb diet.  Luckily, I've found a substitute - fauxtatoes.  I had mashed fauxtatoes and broccoli with my burger.

These are easy to prepare.  I chopped up some cauliflower, and steamed it until soft (but not mushy).  I pulsed the cauliflower in the blender with a small amount of skim milk and margarine.  The key is to blend briefly - otherwise I'll end up with soup.

Finally, I added salt and pepper to taste.  Voila!  A low-carb comfort food.

Fat-free "Guacamole"

I LOVE guacamole, but the fat and calories don't love me.

Here's a great tasting alternative:

1.5 pounds asparagus, cut into small pieces
1 tablespoon fat-free Greek-style yogurt
1 tablespoon lime juice
1/4 cup chopped fresh cilantro
3 green onions, thinly sliced
1 tablespoon minced garlic
1 tomato, diced
1/2 teaspoon Worcestershire sauce
salt and ground black pepper to taste

Boil asparagus.  Cool and whirl in blender.  Mix in other ingredients.  Serve with raw vegetables for dipping.

Cauliflower "Potato" Salad

Here's a fun summertime barbecue recipe that's healthier and much lower in fat and carbs than the usual potato salad. Tastes great and goes very well with lean burgers on the grill!

2 and 2/3 cups steamed cauliflower
3 scallions (green onions), white and green parts, chopped
1/4 cup finely diced celery
1 hard boiled egg, chopped
3 Tbsp light mayonnaise
1/2 Tbsp yellow mustard
1/4 tsp salt
1/8 tsp black pepper
sprinkle of dill

If you are starting with a head of fresh cauliflower, you can quarter it and steam it for about 15 minutes, or until the cauliflower is tender. Texture is key here; you want it to be about the same texture as cooked potatoes would be for potato salad. Not too firm, and definitely NOT mushy. Use a fork to test it as it cooks. As soon as it is tender, remove from the heat and rinse in cold water for several minutes until the cauliflower is all cold. Then set on paper towels to drain, and pat dry if necessary. You don't want it to be wet when you add ingredients.

Chop the cauliflower into small bites (like potatoes in potato salad). Place in a bowl with the scallions, celery, and eggs. Gently toss together. Then add the mayo, mustard, salt and pepper; fold together gently with a spatula until well combined. Sprinkle a little dill over the top. Cover and chill for at least an hour.

This recipe makes two very large ( 1 1/2 cup) servings.

The breakdown:
1/2 recipe yields 1 full Green (3 veg servings), 1/6 Lean, and under 2 1/2 condiments.

Stuffed Zucchini

A friend shared this lean and green compliant recipe with me and it sounds pretty good!  Even if you aren't on program, you might enjoy trying something new. 

1 zucchini
3 oz ground beef
3/4 C cottage cheese
1/4 C pureed tomatoes
2 T Parmesan cheese
Salt
Pepper
Oregano

Slice zucchini lengthwise. Scrape out the seeds and discard. Microwave for 3-4 minutes.

Brown ground beef. Add cottage cheese, tomatoes, 1 T  of the Parmesan cheese, and season to taste.

Stuff mixture into both zucchini halves and top with remaining Parmesan cheese.

Brown at 400 degrees until Parmesan bubbles. Remove and enjoy!

Yield:  One serving

Favorite Lean'n'Green Breakfast - Zucchini Fritters

Zucchini Fritters

2 whole eggs + 4 egg whites
1C zucchini, grated

1T onion, thinly sliced

1 t olive oil

¼ t pepper

¼ t onion powder

1/8 t garlic powder

1/8 t salt

Grate zucchini, add onion, garlic powder, pepper, onion powder, salt, whole eggs, and egg whites.  Heat olive oil in a small skillet over medium-high heat.  Drop 2-3 T of mixture into warm skillet.  When brown on one side, turn and cook other side.  Stack on an oven-safe plate or dish and keep in warm oven until whole batch is done.

Yield: 1 serving