Cauliflower Saute

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 142.6
  • Total Fat: 10.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 44.7 mg
  • Total Carbs: 11.3 g
  • Dietary Fiber: 4.2 g
  • Protein: 3.5 g

View full nutritional breakdown of Cauliflower Saute calories by ingredient
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A great way to eat your veggies A great way to eat your veggies
Number of Servings: 4


    One head cauliflower
    one med/lg onion
    4-6 cloves of garlic
    3 tablespoons of olive oil
    spices to taste


1. cut up your onion and saute on SLOW heat in one tablespoon of olive oil (use PAM if you prefer to reduce calories); should take approx. 50 minutes; although it really is up to your taste preference (personally, more well done the better)

2. cut up the cauliflower into small bite size pieces

3. chop up the cloves of garlic

4. toss the cauliflower and the garlic, along with any spices you enjoy, and one tablespoon of olive oil into a large ziplock plastic bag. Shake to coat the cauliflower

5. saute the cauliflower mixture on medium heat in large pan with one additional tablespoon of olive oil. You can supplement it with PAM if it stick s to the pan.

6. stir both pans occasionally.

7. once the cauliflower is soft to the touch and taste, you can do one of two thing:

a. mix together the cauliflower and the onions and serve; OR

b. toss the cauliflower into a handheld immersion blender and pulse. the texture is that of couscous; add in the onions and serve.

I live in Costa Rica and I am not sure if the cauliflower is any different here than in the states but it was quite a surprise when it turned out like couscous rather than mashed potatoes. But it was quite delish either way!

My husband and I split the entire head of cauliflower with a small chicken breast. But there is definitely enough there as a "normal" size side dish for a family of 4.

I prefer the olive oil to PAM since the rest of the meal is so low in calories I felt like splurging and nothing beats tasty olive oil.

Can also be made with brussel sprouts. Just as tasty!!

Number of Servings: 4

Recipe submitted by SparkPeople user MYSHARONANY.

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