Wednesday, December 2, 2020
Dec. 2, 2020

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Trendy cauliflower steak makes an easy dinner

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Cauliflower steaks make a great vegetarian dinner. For this easy dish, just cut a head of cauliflower into 1-inch steaks, add a prepared pesto sauce and let the oven do the rest.

Cannellini beans, cherry tomatoes and arugula make a simple salad side dish. Fresh arugula adds a peppery finish to the salad.

Helpful Hints:

Any type of salad greens can be used.

Great Northern beans can be used instead of cannellini beans.

Countdown:

Preheat the oven to 400 degrees.

Prepare the cauliflower and place in the oven.

Make the salad.

Shopping List:

• To buy: 1 medium-size head of cauliflower, 1 container reduced-fat pesto sauce, 1 can reduced-sodium cannellini beans, 1 onion, 1 container cherry tomatoes, 1 bottle reduced-fat salad dressing, 1 package fresh arugula.

• Staples: olive oil spray, salt and black peppercorns.

Cauliflower Steak

Yield 2 servings. Recipe by Linda Gassenheimer

1 medium-size head of cauliflower

Olive oil spray

Salt and freshly ground black pepper

1/2 cup prepared, reduced-fat pesto sauce

Preheat oven to 400 degrees. Discard outer leaves of the cauliflower and cut the head in 1-inch slices from the top of the head to the bottom stalk of the cauliflower. Save any florets that fall off or are not part of the slices for another meal or to use as crudite. Spray both sides of the steaks with olive oil spray. Line a baking sheet with foil and add the steaks. Add salt and pepper to taste. Cover the baking sheet with foil and place in the oven. Roast 5 minutes. Remove foil and roast until cauliflower is golden, about 8 to 10 minutes. Turn the steaks over and roast 5 minutes or until soft when tested with a knife. Remove to two dinner plates and spoon pesto sauce on top.

Per serving: 280 calories (63% from fat), 19.5 g fat (3.3 g saturated, 8.4 g monounsaturated), 10 mg cholesterol, 9.4 g protein, 14.8 g carbohydrates, 4.5 g fiber, 538 mg sodium.

Bean And Tomato Salad

Yield 2 servings. Recipe by Linda Gassenheimer

2 cups reduced-sodium cannellini beans, rinsed and drained

1/2 cup chopped onion

1 cup cherry tomatoes, cut in half

2 tablespoons reduced-fat salad dressing

4 cups fresh arugula

Add cannellini beans, onion and tomatoes to a bowl. Toss with the salad dressing. Divide the arugula between two plates. Spoon the bean, onion and tomato mixture on top.

Per serving: 358 calories (6% from fat), 2.5 g fat (0.5 g saturated, 0.4 g monounsaturated), 1 mg cholesterol, 21.8 g protein, 66.1 g carbohydrates, 16.6 g fiber, 25 mg sodium.

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