AZ Health Zone/ Dinner

Spanish Cauliflower

Spanish Cauliflower

AZ Health Zone
0 from 0 votes
Course Dinner
Cuisine Spanish
Servings 6

Equipment

  • Cutting Board
  • Knife
  • Measuring Spoons
  • Microwave
  • Large Microwavable Bowl
  • Stove
  • Large Skillet
  • Spatula

Ingredients
  

  • Ingredients
  • 1 large head cauliflower
  • 1 medium size onion
  • 1 tablespoon vegetable oil
  • 1 large tomato chopped
  • ½ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • 1 tablespoon dried parsley
  • ¼ cup grated parmesan cheese

Instructions
 

  • Directions
  • Wash hands with warm water and soap.
  • Wash fresh vegetables before preparing.
  • Chop the cauliflower into 2 inch pieces.
  • Peel the onion and dice into half-inch pieces.
  • Put the cauliflower in a large microwave-safe bowl with 1 inch of water at the bottom.
  • Cover bowl with a microwave-safe lid or tightly stretched plastic wrap. Microwave cauliflower at full power setting for 3-4 minutes, then drain.
  • Put oil and onion in a large skillet. Cook over medium heat for 3 to 5 minutes.
  • Add the cauliflower to the skillet. Cook while stirring for 3 minutes, until just tender and lightly browned.
  • Add the tomatoes, ground black pepper and garlic powder.
  • Cook for 5 more minutes, stirring often.
  • Serve with a sprinkle of parsley and parmesan cheese.
  • Serve hot.

Notes

Nutrition Facts (Per Serving)
Calories, 65; Carbohydrate, 9 g; Protein, 4 g; Total Fat, 2 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 3 mg; Fiber, 3 g; Total Sugars, 4 g; Sodium, 95 mg; Calcium, 76 mg; Folate, 84 mcg; Iron, 0.7 mg; Calories from Fat, 30%.
Makes 6 servings, approximately 1 cup each.
Keyword Cauliflower, Onions, Tomatoes
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