Carolyn Bell, RDN – Registered Dietitian Nutritionist
Lower your carbohydrate intake with this cauliflower recipe. I recently made this recipe – and it is delicious! Cauliflower Grilled Cheese sandwich; it’s low in carbs and calories, and high in nutrition. To make the sandwich, replace bread by using cauliflower as your mock bread. You’ll find excellent nutrition in one cup of cauliflower. It’s high in vitamin C (87% of the recommended daily value), vitamin K, folate, pantothenic acid and vitamin B6. A one cup serving has only 27 calories, 5 grams of carbohydrate and boasts 2 grams of fiber per serving. Find the recipe here:
Cauliflower Grilled Cheese Sandwich
1 head of cauliflower, grated (A food processor should be used to grate the cauliflower until it looks like rice.)
Approximately (4) slices or (4) ounces of your favorite cheese or 2% reduced fat cheese
2 eggs, slightly beaten
½ cup parmesan cheese
½ teaspoon of oregano
Place the grated cauliflower, eggs, parmesan cheese and oregano in a mixing bowl. Hand-stir the ingredients until they are well mixed. Heat a non-stick skillet to medium temperature and spray it with a non-stick cooking spray, scoop enough of the cauliflower mixture to form a bread shape, then place the mixture in the heated pan.
It’s important to keep the cooking temperature at medium, so the mixture will have time to bind together without overly browning too quickly – this will take approximately 5 minutes, then flip it over with a spatula and cook approximately 3-5 minutes on the other side. Next, place (1) serving of cheese on one slice of cauliflower bread, top with another slice and remove from the pan. Repeat the cooking procedure until all the cauliflower mixture is used. Serve warm and enjoy!
Approximately 5 grams of carbohydrates per sandwich.
