Calorie Wise Curried Cauliflower Recipes

CURRIED CAULIFLOWER OVER FRAGRANT EAST INDIAN BASMATI RICE

Steps:

• PREPARE the FRAGRANT EAST INDIAN BASMATI RICE (MADE EASY) recipe here, while following the preparation instructions on Recipe #408115 (You may prepare the recipe on that page if desired, but follow only the BASIC RECIPE version): 2 cups water, 1/2 teaspoon salt, 1 teaspoon coconut oil or ghee or olive oil, 1-2 pinch ground cardamom, 1-2 pinch ground cinnamon, 1-2 pinch ground coriander, 1-2 pinch ground cumin, 1 cup basmati rice); KEEP prepared rice warmed on low heat.
• SLOWLY heat 2 tablespoons coconut oil or light olive oil in a 3 quart saucepan over medium-low heat.
• CHOP one medium onion, two medium tomatoes, and one seeded fresh jalapeno pepper; ADD to heated saucepan and stir as needed.
• MEANWHILE, trim the cauliflower florets into 1-inch pieces and add to saute mixture.
• STIR in 1/3 cup cashew pieces, 3 tablespoons chopped cilantro, 2 tablespoons ginger garlic paste, 2 teaspoons curry powder, 1 1/2 teaspoons garam masala, 1 teaspoon chili paste, 1 teaspoon unseasoned chili powder, 1 1/4 teaspoons sea salt, and 1 teaspoon sugar.
• COVER saucepan and cook mixture over medium low heat, stirring occasionally, until cauliflower is tender yet firm.
• SPRINKLE 3 tablespoons flour evenly over saute mixture; STIR until well blended.
• POUR in 1 (13.5 oz) can coconut milk and 1 cup milk.
• RAISE heat to medium and cook, stirring often, until thickened; STIR in 1 1/2 tablespoons plain yogurt; SEASON to taste with sea salt if needed.
• SERVE over steamed basmati rice; GARNISH very lightly with chopped fresh cilantro or flaked coconut if desired; ENJOY!

CURRIED CAULIFLOWER AND POTATOES

Steps:

• Peel potatoes and cut into cubes, about 1 inch.
• Place potatoes in bowl of water until ready to use.
• Place mustard seeds in a saucepan over medium heat, and cook until they begin to pop (1-2 minutes) Add the oil, onion, garlic and ginger and cook until onions begin to soften.
• Next add the spices cook until their fragrance intensifies.
• Keep stirring.
• Drain potatoes and add to pan along with the cauliflower florets.
• Stir well to coat everything with the spices.
• Add the cup of water and cook covered until the potatoes are just about tender, about 15 minutes.
• Season with salt and pepper.
• Next add the peas and cook uncovered until tender, and until most of the liquid is absorbed.
• (3-5 more minutes) Add chopped cilantro and serve.

LOW CALORIE INDIAN CURRY

Steps:

• In a non stick or well seasoned pan roast cumin seeds, cloves and cardamoms on a high heat until they are aromatic and the cumin seeds start to go brown. Remove the cardamon seeds from the husks, discard husks. Grind the toasted spices.
• Spray pan with oil. Saute carrots. After a minute add onions. After another minute add ginger and garlic. Cook until the onions are soft.
• Mince the onions, carrots, ginger and garlic into a paste. Mix in the tomato paste, the crushed toasted spices, the coriander and chili powders.
• Add oil to pan. Add garam masala to cold oil. Mix - it should form a thick oily paste. Heat up pan until spices are just sizzling. Cook until fragrant (up to 30 seconds). Be very careful not to burn the spices.(This step might be easier in a wok, or at the edge of the pan so the oil pools.).
• Add paste. Mix. Turn up heat to med/high & fry until the paste starts to dry out.
• Add water, bay leaf, turmeric and stock. Mix. Bring to the boil then reduce to a simmer. Leave simmering while you cook the cauliflower.
• Preheat oven to 220 deg Celsius. (425 Fahrenheit).
• Cut cauliflower into large bitsize pieces.
• Cover an oven tray with baking paper (or grease). Spread cauliflower out on oven tray one layer deep. Sprinkle generously with salt. Bake. Turn over after 15 min and add extra salt. Bake until cooked but firm.
• When cauliflower is almost ready, remove bay leaf and add chopped spinach to curry. Cook until spinach is soft (approx 3 min).
• Add salt to taste.
• Optional - add honey to taste.
• Carefully add the cauliflower - don't stir too much or it will turn into a mush.
• Serve hot. You can eat it as is or with rice or naan bread.

CURRIED CAULIFLOWER

Steps:

• Cook cauliflower in boiling salted water until tender-crisp.
• Drain.
• Put cauliflower in an oven-safe casserole dish.
• Combine milk, soup, mayonnaise, cheese and curry powder.
• Pour over cauliflower.
• Combine butter and cracker crumbs.
• Sprinkle over cauliflower.
• Bake at 350 degrees F for 30 minutes.