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Mike's Sicilian Cauliflower Recipe

Contributors: Stacey Antine, MS, RD, and HealthBarn USA

Published: January 24, 2014

Mike's Sicilian Cauliflower
Rebecca Clyde MS, RDN, CD

Mike may make the best pizza in New York City, but he has an even bigger secret … he can make cauliflower taste better than pasta! We begged him for the recipe and now we can't keep cooking enough to feed our friends and family because it's that good.

This easy, mouth-watering recipe will have your family reaping the nutritional benefits of this super veggie. Cauliflower is not only low in saturated fat and cholesterol, but it is also a good source of protein, riboflavin, niacin, magnesium and phosphorous, and an even greater source of dietary fiber, vitamin C and K, vitamin B6, folate, potassium, manganese and pantothenic acid.


2 tablespoons of extra virgin olive oil
2 garlic cloves, minced
2 cups Vidalia onions, diced
1 pound can, low sodium crushed tomatoes
1 cup low sodium vegetable broth, or water
1 large head of cauliflower, broken into florets
1 pound ground beef, 85% lean
1 tablespoon fresh thyme
1 tablespoon fresh basil
¼ cup Parmesan cheese


Before you begin: Wash your hands.

  1. In large saucepan over medium heat, cook olive oil and garlic for about 1-2 minutes.
  2. Add onions and cook until translucent.
  3. Add crushed tomatoes, vegetable broth and cauliflower florets. Stir thoroughly and bring to a boil then simmer for 20-30 minutes.
  4. In a separate pan, brown ground beef, drain fat and set aside.
  5. Once cauliflower is ready (if you can place a fork through it you know it is done), add browned ground beef, and fresh herbs. Stir and simmer for another 15 minutes.
  6. Scoop one serving into individual bowls and top with fresh Parmesan cheese.

Nutrition Information

Serving size: 1 cup
Serves 9

Calories: 150; Total Fat: 6g;  Saturated Fat: 2g; Trans Fat: 0g; Cholesterol: 30mg; Sodium: 280mg;  Total Carbohydrate: 11g; Dietary Fiber: 2g; Sugars: 5g; Protein: 14g;  Vitamin A: 6%; Vitamin C: 70%; Calcium: 8%; Iron: 8%.

Stacey Antine, MS, RD, is founder of HealthBarn USA.

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