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Spanish Cauliflower
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
Directions:
1. Wash hands with warm water and soap.
2. Wash fresh vegetables before preparing.
3. Chop the cauliflower into 2 inch pieces.
4. Peel the onion and dice into half-inch pieces.
5. Put the cauliflower in a large microwave-safe bowl with 1 inch of water at the bottom.
6. Cover bowl with a microwave-safe lid or tightly stretched plastic wrap. Microwave cauliflower at full power setting for 3-4 minutes, then drain.
7. Put oil and onion in a large skillet. Cook over medium heat for 3 to 5 minutes.
8. Add the cauliflower to the skillet. Cook while stirring for 3 minutes, until just tender and lightly browned.
9. Add the tomatoes, ground black pepper and garlic powder.
10. Cook for 5 more minutes, stirring often.
11. Serve with a sprinkle of parsley and parmesan cheese.
12. Serve hot.
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%.Source - USDA, SNAP-Ed Connection Recipe Finder; Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes.
Makes 6 servings, approximately 1 cup each.
![](https://www.azhealthzone.org/wp-content/uploads/2021/10/spanish-cauliflower-1.jpg)
Spanish Cauliflower
![Spanish Cauliflower](https://www.azhealthzone.org/wp-content/uploads/2021/10/spanish-cauliflower-1.jpg)
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
Directions
1. Wash hands with warm water and soap.
2. Wash fresh vegetables before preparing.
3. Chop the cauliflower into 2 inch pieces.
4. Peel the onion and dice into half-inch pieces.
5. Put the cauliflower in a large microwave-safe bowl with 1 inch of water at the bottom.
6. Cover bowl with a microwave-safe lid or tightly stretched plastic wrap. Microwave cauliflower at full power setting for 3-4 minutes, then drain.
7. Put oil and onion in a large skillet. Cook over medium heat for 3 to 5 minutes.
8. Add the cauliflower to the skillet. Cook while stirring for 3 minutes, until just tender and lightly browned.
9. Add the tomatoes, ground black pepper and garlic powder.
10. Cook for 5 more minutes, stirring often.
11. Serve with a sprinkle of parsley and parmesan cheese.
12. Serve hot.
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%.Source - USDA, SNAP-Ed Connection Recipe Finder; Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes.
Makes 6 servings, approximately 1 cup each.