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5 Minute Cauliflower
Enjoy the extra flavor and health benefits from combining cauliflower with turmeric for this easy-to-prepare great tasting side dish that will complement almost any meal. Turmeric has long been recognized as a powerful anti-inflammatory in both Chinese and Indian systems of medicine and modern scientific research continues to reinforce the benefits of this tasty spice. One serving of this dish also provides 181% of the daily value (DV) for vitamin C, 46% DV for vitamin, and 33% DV for folate. Enjoy!
Prep and Cook Time: 5 minutes
1 lb cauliflower
5 TBS low sodium chicken or vegetable broth
1 tsp turmeric
Mediterranean Dressing
1 TBS extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic
sea salt and pepper to taste
Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.
Press or chop garlic and let for 5 minutes.
Heat 5 TBS broth in a stainless steel skillet on medium heat.
When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes.
Transfer to a bowl. For more flavor toss cauliflower with the remaining ingredients while it is still hot.
(Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.
Sprinkle with chopped cilantro.
Serves 2
Healthy Cooking Tips:
To mellow the flavor of garlic, add garlic to cauliflower for the last 2 minutes of sautéing. You may need to add a little more liquid to keep garlic from sticking to the pan.
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 5-Minute 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.
Curried Cauliflower
1.00 serving
256.98 grams
246.33 calories
Nutrient Amount %DV Nutrient
Density World’s Healthiest Foods Rating
vitamin C 108.79 mg 181.3 13.2 excellent
vitamin K 36.44 mcg 45.5 3.3 good
folate 130.46 mcg 32.6 2.4 good
vitamin B6 (pyridoxine) 0.56 mg 28.0 2.0 good
manganese 0.49 mg 24.5 1.8 good
dietary fiber 5.99 g 24.0 1.8 good
potassium 733.31 mg 21.0 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%
In-Depth Nutritional Profile for 5-Minute Cauliflower
(Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.
Sprinkle with chopped cilantro.<<<
Interesting to learn and I would like the dish.