CAULIFLOWER INDIAN SPICED

Posted by Carole-Anne on September 25, 2007

Cauliflower is a rich source of nutrients especially vitamin C and folate, and a reasonable amount of potassium and Vitamin B6.  It also contains biovflonoids and other ingredients that help to prevent cancer.

Healthy Recipes suggests that when cooking, you must boil or steam to the point that the cauliflower is still firm, to retain the flavour and keep the nutrients.  Cauliflower can be cooked in an open pot (preferably stainless steel or glass), as iron and aluminium will change the color and taste. 

Cauliflower is considered the King of the Cabbages.

Now, on to the recipe!

INGREDIENTS:

2 tbsp unsalted butter

2 tsp ground cumin

1/2 tsp. ground coriander

1 tbsp freshly ground ginger 

1 medium cauliflower, separated into small florets

1 small tomato finely chopped 

1/2 cup low sodium chicken broth

1 tsp sea salt

1/2 tsp freshly ground pepper

1 tbsp chopped fresh cilantro

FOLLOW ME NOW:

Using a large skillet,  melt unsalted butter over medium heat.  Add cumin, coriander and freshly ground ginger.  Cook these spices until they become fragrant.

Add cauliflower florets and tomato to the skillet.  Turn heat to high and add sodium chicken broth, sea salt and pepper and bring to boil, cover, turn heat down to simmer. 

Cook mixture until cauliflower florets are firm (about 5 minutes), remove lid and continue cooking until broth has basically disappeared, watching the cauliflower is not too tender – 3 – 5 minutes.

Place mixture of Indian Spiced Cauliflower into a fancy serving dish to compliment the colours, and garnish with chopped cilantro.

You are ready to serve – Healthy Recipes gives another thumbs up to this one!

Serves 4 – I am proud to serve this side dish any time!

SPINACH & WILD RICE SALAD & GRILLED CHICKEN BREASTS

Posted by Carole-Anne on September 23, 2007

I love wild rice recipes and just had to add this one to our Healthy Recipes. We shall assume that the wild rice is already cooked. (20 minutes).

INGREDIENTS:

4 cups pre-cooked wild rice

3 cups roughly cut spinach chopped

1/3 cup Balsamic Vinaigrette or Italian Dressing

4 chicken breasts ready for grilling.

Black olives

Diced tomatoes (2 will do)

FOLLOW ME:

Pre-heat Grill to medium high. Set pre-cooked rice aside.

Mix roughly cut up spinach and add Balsamic Vinaigrette or Italian Dressing. Add to wild rice mixture. and set aside for 2 – 3 minutes.

Place a piece of Grilled Chicken Breast on fancy plates, and top with rice and spinach mixture.

Garnish with a piece of tomato and black olives. O la la! This is going to be a dandy one! Tasty – please use your fancy plates for this one.

Healthy Recipe serves 4 healthy people!