Asian Sauteed Cauliflower – Healthy Food Tip and Recipe

Try this easy-to-prepare recipe that gives cauliflower an Asian twist. Add this Asian-flavored cauliflower dish to your Healthiest Way of Eating. One serving also provides 148% of the daily value (DV) for vitamin C, 13% DV for potassium, and 12% DV for fiber. And it tastes great served cold the next day. Enjoy!

Asian-Sautéed-Cauliflower Prep and Cook Time: Prep and cooking time: 15 minutes




Ingredients:

  • 1 medium head cauliflower, trimmed of green parts
  • 5 TBS vegetable or chicken broth
  • 1/2 tsp grated fresh ginger
  • 2 medium cloves garlic, pressed
  • 2 TBS rice vinegar, or fresh lemon juice
  • 1 TBS honey
  • 2 TBS soy sauce
  • 1/2 tsp dry mustard
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste
  • 1/2 TBS chopped fresh cilantro

Directions:

  1. Cut cauliflower florets into quarters and let sit for at least 5 minutes to enhance their health-promoting properties.
  2. Heat broth in large stainless steel skillet. When broth begins to steam, add cauliflower and cover. Healthy sauté for 5 minutes.
  3. Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the cauliflower to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro.

Serves 4

Nutritional Profile

nutrients

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Asian Sautéed Cauliflower is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

Oriental Sauteed Cauliflower
1.00 serving
188.41 grams
92.15 calories
Nutrient Amount %DV Nutrient
Density
World’s Healthiest
Foods Rating
vitamin C 88.85 mg 148.1 28.9 excellent
potassium 438.99 mg 12.5 2.4 good
dietary fiber 3.06 g 12.2 2.4 good
protein 3.93 g 7.9 1.5 good
World’s Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

Courtesy of The World’s Healthiest Foods.

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© Copyright 2011  Allison Stuart Kaplan  www.Askinyourface.com LLC

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Comments

  1. This is a sensational recipe, and very similar to the my fresh baby spinach salad that I prepare several times a week with other freshly steamed veggies ( baby limas, asparagus and broccoli florets) fresh tomatoes, green olives, etc. This has given me more ideas; I do use fresh ginger as a tea, and I adore dry mustard, as well as honey. Thank you! Haven’t had cauliflour in a long time.

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