Roasted Cauliflower Steaks with Curried Yoghurt Sauce
- 20 Minutes Prep 40 Minutes Total
- 4 Servings
- 120 Calories per Serving
Cauliflower "steaks"? Sink your teeth into this trendy way to eat cauliflower. We bet you'll love it.
Ingredient List
Cauliflower Steaks
- 1 tablespoon olive oil
- 1 teaspoon ground cardamom
- 1/4 teaspoon salt
- 2 heads cauliflower, cut from the centers into total of 4 (1-inch) steaks
Curried Yoghurt Sauce
- 1 cup Mountain High® lowfat plain yoghurt
- 2 tablespoons chopped fresh mint leaves
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon curry powder
- 1/8 teaspoon salt
- 2 cloves garlic, finely chopped
- Juice of 1 lime (about 2 tablespoons)
Preparation
- Heat oven to 450°F. In small bowl, mix oil, cardamom and 1/4 teaspoon salt. Rub cauliflower steaks on both sides with oil mixture. Place in ungreased shallow roasting pan.
- Bake 25 to 30 minutes, turning once, until tender and browned on edges.
- Meanwhile, in small bowl, beat sauce ingredients with whisk; set aside. Remove pan from oven; pour sauce evenly over cauliflower.
- Bake 5 to 7 minutes longer or until sauce is hot. Serve immediately.
Tips
- Mint and cilantro may seem like an unlikely pair, but together they create a great flavor combination.
- Sauce can also be served cold over the cauliflower or used as a dip for crudités.
Nutrition Information
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 120
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 4&½g | 7% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 0mg | 0% |
| Sodium | 300mg | 13% |
| Total Carbohydrate | 13g | 4% |
| Dietary Fiber | 3g | 14% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 3g | % Value not available |
| Protein | 5g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 4% |
| Calcium | Value not available | 15% |
| Iron | Value not available | 6% |
| Potassium | 580mg | 17% |
| Thiamin | Value not available | 6% |
| Riboflavin | Value not available | 6% |
| Niacin | Value not available | 4% |
| Vitamin B6 | Value not available | 15% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 10% |
| Phosphorus | Value not available | 6% |
| Magnesium | Value not available | 6% |
| Zinc | Value not available | 4% |
| Manganese | Value not available | 20% |
| Selenium | Value not available | 2% |
| Copper | Value not available | 4% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch ½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 1&½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 1,
- Fruits 0c,
- Vegetables 1&¼c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 1tsp
Carbohydrate Choice
- Choices per serving1
