Recipes
Cauliflower with Hazelnut Crumb Topping
Ingredients:
• Preheat broiler
• 12- by 8-inch (2.5 L) shallow baking dish, sprayed with vegetable cooking spray
1 tbsp butter 15 mL
¼ cup hazelnuts, finely chopped 50 mL
½ cup soft fresh bread crumbs 125 mL
1 large clove garlic, minced
½ cup finely shredded light Swiss or light Cheddar cheese 125 mL
2 tbsp chopped fresh parsley 25 mL
1 medium cauliflower, broken into florets
Tip:
♦ Sprinkle the garlic-crumb mixture over other vegetables such as broccoli, Brussels sprouts or spinach. Unblanched almonds, pecans or walnuts can replace the hazelnuts.
Instructions:
1. In a medium nonstick skillet, melt butter over medium heat. Add hazelnuts and cook, stirring, for 1 minute or until lightly toasted. Add bread crumbs and garlic; cook, stirring, for 1 minute more or until crumbs are lightly colored. Remove from heat; let cool.
2. In a bowl, combine crumb mixture, cheese and parsley.
3. In a large saucepan of boiling salted water, cook cauliflower for 3 to 5 minutes or until tender-crisp. Drain well. Place in baking dish; sprinkle with crumb mixture. Place under preheated broiler for 1 to 2 minutes or until topping is lightly browned.
Notes:
Serves 4
Nutritional Analysis per Serving:
Calories 133,
carbohydrate 7g
fiber 2g
protein 8g
total fat 9g
saturated fat 4g
sodium 155 mg
cholesterol 18 mg
Canada’s Choice per Serving: ½ Carbohydrate, 1 Meat & Alternatives, 1 Fat
Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca