Dietitian Spotlight: Cauliflower with Tarragon and Hazelnuts

Tags: market street, Market Street Registered Dietitians, Color Your Basket White, Color Your Basket, Diabetes Management

Saturday, November 12, 2016 1:00:00 PM

Did you know that cauliflower is a member of the cabbage family? That’s right, cauliflower, broccoli, Brussel sprouts, and cabbage are all cruciferous vegetables that make up the cabbage family. All of these vegetables are also considered non-starchy foods, which means that they have very little carbohydrates per serving. Therefore, they won't raise your blood sugar very much!

This recipe is great for people with diabetes, or for anyone wanting a low-calorie, low-carbohydrate dish. And since November is National Diabetes Month, now would be a great time to try this recipe!

Cauliflower is a good source of vitamin C and potassium and is very low in calories - only around 30 calories in a one cup portion! Additionally, cauliflower is full of phytonutrients, specifically carotenoids, tocopherols, and ascorbic acid. These phytonutrients are forms of antioxidants that work tirelessly to rid our bodies of free radicals which can damage different components of our cells, including DNA, proteins and cell membranes. Damaged cells and cell components play an important role in the development of cancer and many other diseases.

This cauliflower coated in a creamy sauce made with tarragon and topped with crunchy hazelnuts is full of contrasting textures and complementary flavors, making it a great dish that can be served as a side or stand out as the star of the meal! Also, cauliflower is a great way to Color Your Basket White this November!

Cauliflower with Tarragon and Hazelnuts

INGREDIENTS

  • 1/3 cup lowfat Greek yogurt

  • 1 teaspoon dried tarragon, crushed or 1 tablespoon chopped fresh tarragon

  • 1 teaspoon Dijon-style mustard

  • 16 oz frozen cauliflower

  • 1/4 cup hazelnuts, toasted and coarsely chopped

  • Salt and ground black pepper, to taste

DIRECTIONS

  1. STIR together Greek yogurt, tarragon and mustard in small bowl; set aside.

  2. COOK cauliflower florets in boiling, salted water in medium saucepan 10 to 12 minutes or until tender crisp. Drain cauliflower; return to pan.

  3. STIR in yogurt mixture and hazelnuts. Season with salt and pepper, to taste.

Category: What's Cooking