Cauliflower Spaghetti

Cauliflower Spaghetti

If you want to get more vegetables into your diet and you like, or at least don't mind the taste of cauliflower, try this recipe.

CAL P/SERVE
358
kJ P/SERVE
1500
FAT P/SERVE
12.3g
CARBS P/SERVE
36.8g
PROTEIN P/SERVE
19.6g
SUGAR P/SERVE
12.1g
SODIUM P/SERVE
225g
FAT
%
2.9%
ENERGY RDI%
17.2%

Cauliflower has a relatively high nutrition density, but is low in fat, low in carbohydrates and high in dietary fiber, folate, and vitamin C. Cauliflower also contains several phytochemicals that may be beneficial to human health and may protect against some forms of cancer.

When cooking cauliflower, it's useful to be aware that excessive boiling does result in a significant loss of nutrients.This isn't an issue with this recipe because the cauliflower isn't boiled.

Ingredients

  • ½ packet spaghetti
  • 2 cups cauliflower, cut into small florets
  • 3 cloves of garlic, crushed
  • 1 anchovy fillets, chopped or crushed
  • 1 tsp. capers
  • Handful chopped parsley
  • ½ lemon, rind grated
  • 1 tbsp olive oil
  • ½ cup water, reserved from pasta water
  • ½ cup evaporated light milk
  • Pinch chilli flakes
  • Cracked pepper
  • 1 tbsp fresh parmesan cheese

Method

  1. Cook pasta as per instructions.
  2. In a large non-stick fry pan heat oil and cook cauliflower for 5 mins, stirring. Add garlic, anchovy, capers, and chilli flakes.  Stir. Add water, if cauliflower still needs a little more cooking place a lid on top of pan so it will steam.
  3. Now add evaporated light milk, simmer for a couple of minutes, up to 5 until it thickens, season with cracked pepper and then add pasta.  Stir so all ingredients are incorporated, squeeze lemon over top, add parsley and serve immediately.
  4. Grate fresh parmesan cheese on top.

Nutrition Table

Servings: 2 Serving size:417g
Average Serve Average 100g
Energy 1500 kJ 358 kJ
  358 Cal 86 Cal
Protein 19.6 g 4.7 g
Fat, total 12.3 g 2.9 g
- Saturated 4.1 g 1.0 g
Carbohydrate 36.8 g 8.8 g
- Sugars 12.1 g 2.9 g
Sodium 225 mg 54 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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