Mar 2 2015

Crushed Cauliflower Sauté

Posted by     4 Comments    Posted under: Kitchen

The humble head of Cauliflower.

Mostly roasted with coconut oil, turmeric and a bit of sea salt is how we snack on this vegetable or sometimes just raw to dip in a bowl of blue cheese or ranch dip; it’s a favourite here at Chez Wise.

Recently, we have been enjoying this beautiful brassica in an entirely new way and this recipe is here to stay. 

Cauliflower duo

 

The beauty of this recipe is that you don’t really ‘need’ a recipe. If you have ever made a stirfry, then you already know how to make this.

 

Cflower ingredients

 

Crushed Cauliflower Sauté

Ingredients

  • 2 heads of cauliflower, leaves and stalk too
  • 4 eggs
  • 8 green onions
  • 2 hot chilis
  • 4 Tbsp Sesame oil
  • 2 tsp butter
  • Salt
  • Pepper (white)

Instructions

  1. Trim the leaves of the cauliflower and set aside.
  2. Cut the cauliflower up into florets and slice the stalk into large dice.
  3. Place it all in the flood processor and pule until it looks like rice.
  4. If you don’t have a food processor, grate the cauliflower on a large box grater.
  5. (This can be kept wrapped in plastic wrap in the fridge for a few days and it freezes well too).
  6. Slice the green onions an fresh chilis.
  7. Using a wok (or a large pan) add the butter and 4 eggs. Sprinkle with salt and white pepper and scramble roughly for 3 mins on high. Remove from the pan and set aside.
  8. Wipe out the pan, then pour in 1 Tbsp sesame oil.
  9. Start adding the cauliflower and stir it as it sautés.
  10. As you add in more cauliflower, add in a little more sesame oil.
  11. The cauliflower needs the oil to cook.
  12. It will not harden or crisp up – it just cooks into a delicious bowl of something that resembles rice.
  13. When the cauliflower is piping hot, add in the green onions and chilis.
  14. Then add the egg into the mix, one spoonful at a time.
  15. Optional
  16. If you want to add a bit more protein to this meal, you can add it at this point (already cooked) and just allow the cauliflower to re-heat it. We tend to eat it asa veggie dish – because no one notices the meat or fish missing, but have had it with sesame crusted prawns and chicken too.

http://www.wisewords.ie/index.php/2015/03/crushed-cauliflower-saute/

 

Cflower ingredients egg

 

No one has noticed that there is ‘no rice’ in this stir fry. The kids all go back for seconds.

The nutritional value in cauliflower is high and it is very low in carbs. All in all, this is a humdinger of a dish, not to mention quite inexpensive too.

 

Cflower finito

 

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Basic nutrition details for this brassica:

A 1/2 cup of cooked cauliflower has 14 calories, 1.1 gram of protein, 2.6 grams of carbohydrate, 0.3 gram of fat and 1.4 grams of fiber. The low calorie and carbohydrate content of cauliflower makes it a suitable food for helping your lose weight as well as control your blood sugar, if you have diabetes.

More nutritional information right here

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Ok – it’s Monday morning and there is a light blanket of snow on the ground in Galway. The mornings are getting brighter (around 6:45am this morning no lights were needed to find my way to the coffee pot!).

The kids are rambling around the house readying themselves for school and I have a long list of ‘crap to do’ this week – so Monday – let’s be having you!

Have a great week y’all.

WiseMóna

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4 Comments + Add Comment

  • Still have some of our own cauliflower in the freezer…. might just take it out and try this 🙂

    • Do Margaret … ye will love it and esp. with a lovely big Goose egg!

  • Sounds fabulous and I will be making it soon!

    • Hope you enjoyed it Mary Sue x

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About Móna
I am a native Galway girl that seems to be drawn to professions that rhyme with 'err'. Writer, Mother, Restauranteur, Wedding Planner, Dishwasher, Grass cutter, Cocktail maker. I suppose you could say I am a well rounded entrepreneur.
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