Are you looking for a quick, easy, and healthy dinner recipe that won't derail your Weight Watchers journey? Look no further! This delicious cauliflower recipe is packed with flavor, low in calories, and surprisingly satisfying. It's the perfect solution for busy weeknights when you crave a comforting yet healthy meal. This recipe is perfect for anyone looking for easy recipes, healthy meals, or quick dinner ideas. Get ready to enjoy a flavorful and guilt-free dish!
Ingredients:
- 1 large head of cauliflower, cut into florets
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 cup chicken broth (or vegetable broth for a vegetarian option)
- 1/4 cup grated Parmesan cheese (optional, use a reduced-fat variety for Weight Watchers)
- Salt and black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
Step 1: Preparing the Cauliflower
Preheat your oven to 400°F (200°C). Wash and cut the cauliflower into bite-sized florets. Roasting the cauliflower brings out its natural sweetness.
Step 2: Sautéing Aromatics
While the oven preheats, heat the olive oil in a large oven-safe skillet or pan over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic, oregano, basil, and red pepper flakes (if using) and cook for another minute until fragrant. This step builds the flavor base of your dish.
Step 3: Adding Cauliflower and Broth
Add the cauliflower florets to the skillet and stir to coat them with the oil and aromatics. Pour in the chicken (or vegetable) broth, season with salt and pepper, and bring to a simmer.
Step 4: Roasting to Perfection
Transfer the skillet to the preheated oven and roast for 20-25 minutes, or until the cauliflower is tender and slightly browned. Stir halfway through to ensure even cooking. Homemade cooking doesn't get much easier than this!
Step 5: Finishing Touches
Remove the skillet from the oven and stir in the Parmesan cheese (if using). Garnish with fresh parsley and serve immediately. This simple addition elevates the dish to delicious heights.
Cooking Tips for the Best Results:
- For extra flavor, consider adding a squeeze of lemon juice at the end.
- Don't overcrowd the skillet when roasting; this ensures even browning and prevents steaming.
- If you prefer a creamier sauce, stir in a tablespoon of plain Greek yogurt or a dollop of light sour cream before serving.
Variations:
- Spicy Cauliflower: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier kick.
- Cheesy Cauliflower: Experiment with different cheeses like mozzarella or Asiago for a unique flavor profile.
- Mediterranean Cauliflower: Add sun-dried tomatoes, Kalamata olives, and feta cheese for a Mediterranean twist.
Nutritional Information (per serving, approximate):
- Calories: Approximately 150-200 (depending on variations and cheese usage)
- Protein: 5-7 grams
- Fat: 5-8 grams
- Carbohydrates: 15-20 grams
- Fiber: 5-7 grams
This delicious and healthy cauliflower recipe is a fantastic addition to your repertoire of easy recipes and healthy meals. It's a versatile dish that can be easily adapted to your preferences and dietary needs, making it a perfect choice for weeknight dinners or a lighter lunch. Enjoy!