Weekly recipes for March 28, 2012
Crispy Cheese Cauliflower
Preparation time: 15 minutes. Total time: 35 minutes. Serves: 4 .
Nonstick cooking spray
2 egg whites
1/2 cup freshly grated or shredded Parmesan cheese
1/2 cup plain panko bread crumbs, toasted (note)
1/8 teaspoon cayenne pepper, or to taste
1 teaspoon Italian seasoning
Salt and black pepper, to taste
1/2 large head cauliflower, separated into medium-size florets (about 3 1/2 to 4 cups)
1/2 cup finely chopped parsley
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Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray. Place the egg whites in a bowl and whisk until frothy. In a pie plate, combine cheese, panko, cayenne, Italian seasoning, salt and pepper.
Dredge cauliflower florets in egg white and then roll in the cheese mixture.
Place on the baking sheet. Bake 15 minutes. Plate and sprinkle with parsley.
Note: To toast the panko bread crumbs, use a toaster oven. Or place them on a small pan and toast in the oven while it's preheating. Watch carefully, because they burn easily.
Nutrition information: 148 calories (29 percent from fat), 5 grams fat (2 grams saturated fat), 16 grams carbohydrates, 11 grams protein, 414 milligrams sodium, 11 milligrams cholesterol, 4 grams fiber.
-- Adapted from USA Weekend magazine.
Sauteed Cauliflower with Israeli Couscous
Preparation time: 15 minutes. Total time: 30 minutes. Makes: 6 side dish servings.
1 1/2 cups Israeli (pearl) couscous (note)
1 tablespoon olive oil
4 cups cauliflower florets
1 small shallot, peeled, sliced
Sea salt and freshly ground black pepper to taste
Pinch of cinnamon, optional
1/4 cup dried tart cherries or golden raisins
1 tablespoon red wine vinegar
1/4 cup chopped parsley or snipped chives
Cook the couscous according to package directions until just tender. Drain if needed; set aside.
In a large skillet, heat the olive oil. Add the cauliflower and shallots and saute about 5 minutes or until the florets are slightly browned. Season with salt and pepper and cinnamon, if using. Add the cherries and saute about 2 minutes. Stir in the cooked couscous and red wine vinegar. Taste and adjust seasoning if needed. Sprinkle with chopped parsley or chives and serve hot.
Note: Look for Israeli, also called pearl, couscous in the ethnic aisle of some grocery stores. It's sold plain or tri-color. Israeli couscous grains are larger than traditional couscous.
Nutrition information: 110 calories (21 percent from fat), 3 grams fat (0 grams saturated fat), 19 grams carbohydrates, 3 grams protein, 67 milligrams sodium, 0 milligrams cholesterol, 3 grams fiber.
-- Adapted from Food Network magazine, January/February 2011 issue.
Start to finish: 10 minutes. Servings: 2
1 large ripe banana, peeled
1 tablespoon lime juice
1 tablespoon olive oil
2 slices sourdough bread
1 cup arugula
Pinch kosher salt
1/2 cup grated manchego cheese
Heat the oven to 450 degrees.
Slice the banana in half crosswise, then slice each piece in half lengthwise to create a total of 4 pieces. Place the banana slices in a small bowl, then drizzle with the lime juice and olive oil. Gently toss the bananas to coat, then set aside.
Top each slice of bread with half of the arugula, then set 2 bananas slices over each. Sprinkle each with a bit of cayenne and salt, then half of the cheese. Toast for 4 to 5 minutes, or until the cheese is melted and starting to brown. Serve immediately.
Nutrition information per serving: 380 calories; 140 calories from fat (37 percent of total calories); 16 grams fat (5 grams saturated; 0 grams trans fats); 20 milligrams cholesterol; 43 grams carbohydrate; 18 grams protein; 3 grams fiber; 820 milligrams sodium.