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Italian Roasted Cauliflower

italian roasted cauliflower

With just a quick toss in olive oil, a sprinkling of seasonings, and 30 minutes in the oven, versatile cauliflower can stand on its own or be served as a side dish.

Available year round and abundant during Pennsylvania’s growing season, cauliflower is a member of the cruciferous family of vegetables that is high in fiber and contains an impressive array of nutrients, including vitamins (especially vitamin C), minerals and antioxidants associated with fighting cancer and inflammation, boosting heart, brain and bone health, and aiding in digestion.

Roasting brings out the sweetness of this super food you can enjoy with abandon since it is low in calories, sugar and cholesterol.

Preparation time: 20 to 30 minutes
Cooking time: 30 minutes
Total time: 50 to 60 minutes

INGREDIENTS

  • 1 medium to large cauliflower rinsed and cut into large florets (smaller pieces can be saved for other uses, such as salads.)
  • 4 cloves garlic
  • 1 large sweet onion, cut into wedges
  • ½ teaspoon black pepper
  • 1 teaspoon red pepper flakes
  • 3 tablespoons olive oil
  • 4 to 5 sprigs fresh thyme (1 teaspoon dried thyme or Italian herbs can be substituted)
  • ½ cup parmesan or gruyere cheese, grated
  • Juice from one lemon
  • 1 tablespoon capers, drained
  • 1 to 2 tablespoons fresh thyme, chopped, optional

INSTRUCTIONS

  1. Preheat oven to 425°F.
  2. In large bowl, toss cauliflower, garlic, onion, salt, pepper and red pepper flakes with olive oil.
  3. Spread mixture on rimmed baking sheet. Add the fresh thyme or sprinkle with dried thyme or Italian herbs.
  4. Roast for 15 minutes. Turn cauliflower over and sprinkle with cheese.
  5. Roast another 15 minutes, or until cauliflower and onions are nicely browned, or caramelized.
  6. Place in serving dish and sprinkle with lemon juice, capers and fresh thyme.

Makes about 5 cups.

Nutritional Information
Per one cup serving: 173 calories; 11.5g total fat (3.1g saturated; 0.9g polyunsaturated, 6.9g monounsaturated); 287.6mg sodium; 7.9mg cholesterol; 12.5g carbohydrate; 1.9g sugars; 4.7g fiber; 7.8g protein; 572mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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