The cauliflower trend came in 2016 right after the kale craze and is still going strong. Cauliflower is now mainstream, satisfying vegetarians, vegans, and those avoiding wheat and excess carbohydrates. When a vegetarian wants a replacement for steak, a cauliflower steak comes to the rescue. The key is to cut it carefully, so the florets don’t crumble.
1 large head of cauliflower or two small ones
1/2 lb (225 g) green beans, trimmed
1 tsp (5 mL) minced garlic
1/4 cup (60 mL) chopped parsley
1/4 cup (27 g) panko crumbs (substitute gluten free panko if needed.)
3 tbsp (24 g) grated parmesan cheese
2 tbsp (30 mL) olive oil
1 cup (214 g) canned white kidney beans, drained and rinsed
1 cup (150 g) halved grape tomatoes
1 tsp (5 mL) olive oil
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper
- Preheat oven to 425° F (220° C). Line a large baking sheet and a small sheet with foil and spray with vegetable oil.
2. Remove leaves and trim end of cauliflower, leaving core intact. Place cauliflower core side down and slice in half from top to bottom. Cut each half into three steaks so you have 6 steaks.
3. Place steaks on large baking sheet, spray with vegetable oil. Bake for 20–30 minutes or until tender.
4. Spread green beans on a smaller baking sheet. Bake for last 15 minutes of the cauliflower baking.
5. In a small bowl, combine garlic, parsley, panko, cheese, and 2 tbsp (30 mL) olive oil. Set aside.
6. Combine beans, tomatoes, 1 tsp (5 mL) olive oil and salt and pepper.
7. Sprinkle panko topping over cauliflower steaks and add bean and tomato mixture to the baking sheet with the green beans. Bake both sheets another 5–7 minutes, until panko topping is lightly browned.
Cauliflower is high in fibre and water, both important for preventing constipation and maintaining a healthy digestive tract, and a healthy digestive tract may lower the risk of colon cancer.
Serving 272 g
Protein 7.9 g
Carbohydrate 21 mg
Fibre 8.3 g
Fat 7.4 g
Saturated Fat 1.4 g
Cholesterol 2.2 mg
Sodium 300 mg