Cauliflower has been something I’ve eaten occasionally from a crudite tray, crunchy, mildly flavored and good with a dip. It’s not a vegetable I usually included in my cooking repertoire — it needs a bit of accompaniment, and my recollection of cheese sauce over cauliflower doesn’t fit with my current idea of good-for-you foods.
But I recently had some roasted cauliflower that changed my thinking entirely. Thick slices pan-seared to a deep brown, then roasted in a hot oven — the nutty, mild flavor and delicate crunch have made me a cauliflower convert.
Like broccoli, cauliflower is a member of the cabbage family, bred for centuries so its flower stems, also known as curds, form a tight head. The green leaves of the cauliflower cover the head as it grows, protecting it from the sun, keeping white varieties white by preventing the development of chlorophyll. Cauliflower comes in a variety of colors including yellow, orange, green and purple.
A 5- to 6-inch head of cauliflower contains only about 150 calories. It’s a good source of potassium, vitamins C and B-6, and dietary fiber. The thick stems hold the nutrients that would have gone into producing flowers if they hadn’t been stopped at the bud stage.
When buying cauliflower be sure the head is compact and dense, with no loose florets. The curds should be creamy white with no yellow or brown spots; avoid heads with black mold spots. Also avoid precut florets because freshness and nutrients are lost more quickly this way.
Store cauliflower in the refrigerator, and keep it covered with plastic wrap.
To prepare, begin by pulling off and discarding the green leaves. Cut out the core using a small, sharp knife. Separate the florets by breaking or cutting them apart. But if you’re following the recipe for roasted cauliflower, slice the whole head without removing the core so that pieces hold together.
For basic cooking, microwaving and steaming are deemed the best way to cook florets. Quick cooking enhances cauliflower’s delicate flavor.
EASY DOES IT
Roasting cauliflower requires little in the way of preparation or seasonings.
When roasting a chicken or other meat, this is a good side dish. Use a saute pan or skillet that will go into the oven, saving you the chore of washing another pan. Or prepare this entirely on the stovetop.
For seasonings, check your pantry. This is a good time to use those bottled salts, coarse or flavored. Lemon pepper or curry powder would be good, too. Dried herbs such as thyme, dill, caraway or oregano also work. For a little heat, use some Aleppo pepper or piment d’Espelette, both sweet, flavorful red peppers with a touch of heat. Sprinkle seasonings on the cauliflower before roasting.
Roasted cauliflower is also delicious drizzled with balsamic vinegar or sprinkled with shaved Parmesan cheese. Keep it simple and serve it with wasabi mayonnaise, or it can be cut into bite-size pieces to add to a salad.
Roasted Cauliflower
1 head cauliflower
Olive oil
Salt and pepper, to taste
Preheat oven to 425 degrees. Remove green leaf stems at base of cauliflower head; trim base of head. Rinse and drain well.
Cut inch-thick slices of cauliflower through whole head.
Heat large saute pan — one that will hold slices in one layer — over medium-high heat. Add 1 tablespoon olive oil, heat, then add cauliflower slices. Cook until brown and flip, adding more oil if needed.
When all pieces are brown, remove pan from heat. Season cauliflower with salt, pepper and any additional seasonings.
To continue in oven: Place pan in oven and roast about 10 minutes, checking with point of knife to see if cauliflower is tender.
To continue on stovetop: After cauliflower is browned on both sides, reduce heat to medium, season and continue to cook until tender.
Remove from oven or stove and transfer to serving plate. Serve warm or at room temperature. Serves 4.
Approximate nutritional information (based on 5-inch head cauliflower and 2 tablespoons olive oil, but not including salt to taste): 100 calories, 7 g fat, 1 g saturated fat, no cholesterol, 45 mg sodium, 7 g carbohydrate, 3 g fiber, 3 g sugar, 3 g protein
