Doctor's Review: Medicine on the Move

January 27, 2022

© Mike McColl

Bookmark and Share

Cauliflower steak with sun-dried tomato and olive salsa

30-minute meals from one of Canada's experts on nutrition

This dish is inspired by an entree that Rose Reisman's daughter, who is a vegetarian, once ordered at a restaurant in Las Vegas. It was so delicious that Rose developed her own version. It's a very elegant way to serve cauliflower, and it works equally well as a first course, side dish or main course. Once you have tasted roasted cauliflower, you'll never want to boil it again. Gluten free; vegetarian.

Prep time: 10 minutes
Cook time: 21 minutes

1 large head cauliflower
1/2 c. (125 ml) thinly sliced pitted black olives
6 sundried tomatoes, rehydrated (in boiling water), thinly sliced
2 tbsp. (30 ml) olive oil
1 tsp. (5 ml) minced garlic
1 tsp. (5 ml) fresh lemon juice
2 tbsp. (30 ml) chopped fresh basil or flat-leaf parsley leaves
1 oz. (30 g) light feta cheese, crumbled

Preheat the oven to 400F (200C). Line a baking sheet with foil.

Remove the leaves from the cauliflower, leaving the stem end intact. Cut the entire cauliflower in half crosswise, starting from the top. Then slice each half into four 1/2-inch (1-cm) to 3/4-inch (2-cm) steaks. You should end up with 8 pieces; some florets will separate -- reserve them for another recipe.

Heat a large skillet over medium heat. Lightly spray the skillet with vegetable oil and saute the cauliflower steaks for about 3 minutes per side, just until browned.

Transfer the steaks to the prepared baking sheet and bake in the preheated oven for 15 to 20 minutes, just until fork-tender.

Meanwhile, in a small bowl, combine the olives, tomatoes, garlic, olive oil, lemon juice and basil.

To serve, divide the cauliflower steaks among serving plates. Top with the olive mixture and sprinkle the feta over top. Makes 8 servings.

Nutrition tip: Cauliflower is part of the cruciferous family of vegetables, which includes broccoli and Brussels sprouts. One serving (1 cup / 250 ml) contains over 77 percent of your daily vitamin C requirement, which acts as an antioxidant.

For kids: If your children are apprehensive about cauliflower, roasting it, which brings out its sweet flavour, may change their minds. If desired, you can omit the olives. You can also try serving these steaks over a bed of tomato sauce and sprinkle them with shredded mozzarella cheese.

Nutritional information per serving (1 steak)

Calories 166
Carbohydrates 14.4 g
Fibre 4.9 g
Protein 6.2 g
Fat 11 g
Saturated Fat 1.7 g
Cholesterol 2.1 mg
Sodium 380 mg

This article was accurate when it was published. Please confirm rates and details directly with the companies in question.


Post a comment