Spanish Cauliflower
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.
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.
