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Spanish Cauliflower

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Spanish Cauliflower
En Español

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  • Makes: 6 servings

This is a delicious and filling side dish that goes well with your favorite sandwich or salad. 

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion (medium)
  • 1/4 teaspoon garlic powder
  • 1 head of cauliflower
  • 2 tomatoes (large)
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon parsley (dried)
  • 1/4 cup Parmesan cheese (grated)

Directions

1. Chop the cauliflower into 2 inch pieces.

2. Peel the onion. Chop it into small pieces.

3. Chop the tomatoes into small pieces.

4. Put the cauliflower in a pan. Add 1 inch of water.

5. Cook over medium heat, and let it boil for 3 minutes.

6. In a large pan, heat the oil, and add the onion.

7. Cook over medium heat for 3 to 5 minutes.

8. Add the garlic and cauliflower.

9. Cook while stirring for 3 minutes, until lightly browned.

10.Add the tomatoes and pepper.

11.Cook for 5 more minutes.

12. Serve with a sprinkle of parsley and cheese.

Notes

Learn more about:

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipes

Nutrition Information

Serving Size: 1/2 cup prepared cauliflower, 1/6 of recipe (220g)
Nutrients Amount
Total Calories 78
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 80 mg
Carbohydrates 9 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 75 mg
Iron 1 mg
Potassium 478 mg
N/A - data is not available
Nutrients Amount
Total Calories 78
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 2 mg
Carbohydrates 9 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 75 mg
Potassium 478 mg
Sodium 80 mg
Copper 88 mcg
Iron 1 mg
Magnesium 26 mg
Phosphorus 88 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 33 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 57 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 27 mcg
Folate 69 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 49 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups

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