Lighter Irish Colcannon (Potatoes , Cauliflower, Kale Mash)

Lighter Irish Colcannon (Potatoes, Cauliflower, Kale Mash)
A delicious lighter version (By replacing some of the Potatoes with Cauliflower) of the Irish National Dish, Colcannon. Perfect as an easy side accompaniment for any savoury dish. A very comforting & filling dish.
Source:
Recipe type: Side Dish
Serves: serves 4
Ingredients
  • 4 medium yellow potatoes, washed and cubed
  • One large parsnip peeled and chopped
  • 1 tablespoon salt
  • 1 medium head of cauliflower
  • 1 Tablespoon of butter
  • 2 cups of kale or spinach chopped
  • 6 slices of bacon
  • ½ cup onion chopped fine
  • 1-3 cloves of garlic minced
  • 1 dried chili pepper crushed
  • 3 tablespoons light cream cheese
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon salt
  • ½ teaspoon chopped fresh or dry chives, for garnish
Directions
  1. In a 2 qt saucepan, add potatoes & parsnips and 1 tablespoon salt. Cover with water and boil 10 minutes.
  2. Add cauliflower and simmer ten more minutes or until potatoes are cooked.
  3. Drain completely. Put back in pot stir a bit to remove excess moisture. Mash the mixture.
  4. Add the cream cheese and butter mash more to mix. Add salt, pepper, chili pepper, bacon bits, and onions, garlic Kale mixture. Mix
  5. While potatoes are cooking place bacon in a frying pan and cook until crisp. Remove from pan, crumble and set aside. Leave the bacon fat in the frying pan add onions and sauté until soft 3 minutes. Add garlic and cook another 30 seconds Then add chopped kale or spinach and sauté until Kale/Spinach is wilted.
  6. Garnish with chives or bacon pieces.
Notes
Great with a lighter version of Salisbury steak with mushroom gravy

What is Colcannon--"Colcannon. Originally an Irish dish of boiled potatoes and cabbage or kale mashed together and flavoured with onion, shallots, or leeks and cream or butter. The word 'colcannon' is from the Gaelic cal ceannann which means white-headed cabbage. However, the cannon' part of the name might be a derivative of the old Irish , translated variously as garlic, onion, or leek. The dish was introduced into England in the 18th century, where it became a favorite of the upper classes. In Ireland, colcannon was associated traditionally with Hallowe'en (31 October) festivities when it was used for marriage divination. Charms hidden in bowls of colcannon were portents of a marriage proposal should unmarried girls be lucky enough to find them while others filled their socks with spoonful’s of colcannon and hung them from the handle of the front door in the belief that the first man through the door would become their future husband.

 

Loaded Cauliflower Bake

Loaded Cauliflower Bake
This is a weight watcher’s recipe that is a great delicious side dish with the added advantage of being low cal. low fat. and low carb
Recipe type: Side Dish
Serves: 4
Ingredients
  • 4 slices center cut bacon
  • 6 cups (about .) cauliflower florets
  • 3 cloves crushed garlic
  • ⅓ cup 1% buttermilk
  • 1 tablespoon whipped butter
  • ¾ tsp kosher salt
  • fresh black pepper, to taste
  • 2 tablespoons minced fresh chives, divided
  • ¼ cup shredded reduced fat shredded cheddar
Directions
  1. Cook the bacon in a skillet until crisp; set aside on a paper towel then crumble.
  2. Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
  3. Preheat the oven to 350 F .
  4. Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender will work fine as well. Mix in 1 tbsp. of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.
Notes
Don't have buttermilk you can substitute ⅓ cup milk with 1 tsp white vinegar or lemon juice and let it sit for 5 minutes.
Nutrition Information
Serving size: ¾ cup Calories: 112 Fat: 5.5 g Carbohydrates: 10 g Sugar: 0 Sodium: 107 g Fiber: 4 g Protein: 1.5 g

 

Parmesan Cauliflower Fritters

Parmesan Cauliflower Fritters
These crispy golden fritters are a delicious way to serve cauliflower as a side dish.
Recipe type: Side Dish
Serves: 6 patties
Ingredients
  • 3 cups of cauliflower
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 garlic cloves, minced
  • ½ cup of chopped onions
  • ¼ cup fresh chopped parsley
  • ½ cup of wheat flour
  • ⅓ cup of grated parmesan
  • 1 egg
  • Additional wheat flour for coating
  • 1 tablespoon Oil
Directions
  1. Microwave cauliflower for 10 minutes or until tender.
  2. Mash cauliflower, mix in salt, pepper, garlic, onions, parsley, flour, grated parmesan and egg.
  3. Form patties with the mashed cauliflower mix.
  4. Coat both sides of patties with wheat flour.
  5. Add oil to non-stick pan heat until shimmering and place about a ¼ cup of cauliflower mixture into pan flatten and fry until golden brown and crispy on both sides.
  6. Enjoy with sour cream and chives.
Nutrition Information
Serving size: 1 pattie 82 g Calories: 68 Fat: .9 g Carbohydrates: 12.3 g Sugar: 1.7 g Sodium: 415 mg Fiber: 1.9 g Protein: 3.3 g Cholesterol: 27 g

 

Cauliflower Biscuits with Bacon & Jalapeño (Paleo & Low Carb)

Cauliflower Biscuits with Bacon & Jalapeño (Paleo & Low Carb)
Cauliflower is super low in calories, yet contains several health-benefiting antioxidants and vitamins. High in fiber, calcium, iron, and potassium. Here the Cauliflower soaks up the flavor of the spices, jalapeño, & bacon perfectly- giving an awesome savory biscuit-like taste.
Serves: 12
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 bags (. each) cauliflower florets
  • 2 Tbsp. extra virgin olive oil
  • ½ cup almond flour
  • 2 eggs
  • ⅓ cup fully cooked bacon, chopped (or go for bacon bits to save time!)
  • ½ tsp garlic powder
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 1 jalapeño, chopped (keep the seeds if you like it spicy!)
Directions
  1. Preheat the oven to 400ºF.
  2. Using a food processor with a shredding blade attachment, shred the cauliflower.
  3. Heat the olive oil in a large skillet over medium heat.
  4. Sauté the shredded cauliflower with jalapeño, bacon, & spices for about 7 minutes to get the cauliflower cooking (should be softened & slightly translucent).
  5. Remove from heat, and stir in the eggs & almond flour.
  6. With a ¼ cup measuring cup, scoop the mixture onto a baking sheet lined with parchment paper. I tap the cup down firmly onto the sheet to make sure it all comes out & keeps a good shape.
  7. Bake the biscuits at 400ºF for 35-40 minutes, or until they look browned & crispy.
  8. Allow the biscuits to cool on the sheet for about 5 minutes before transferring to a cooling rack.
Notes
They store well in the fridge & taste great reheated too~ if they last long enough!

 

Carbonara with Charred Cauliflower

Carbonara with Charred Cauliflower
The unusual addition of Cauliflower adds a slightly sweet and charred roasted flavor to this dish. One wouldn't think Carbonara could get any better.
Serves: 2
Ingredients
  • 12 slices thick-cut bacon, chopped
  • 1 large head cauliflower, chopped
  • ½ teaspoon freshly cracked black pepper
  • ½ pound Bucatini
  • 4 garlic cloves, minced
  • 3 large eggs
  • 1 ½ cups freshly grated Parmesan cheese, plus extra for topping
  • ¼ cup chopped fresh parsley
  • Salt + Pepper to taste, if needed
Directions
  1. Preheat the oven to . Place the chopped cauliflower on a baking sheet.
  2. Heat a large skillet over medium heat and add the bacon. Cook until totally crispy and the fat is rendered. Remove the bacon from the skillet with a slotted spoon, turn off the heat and keep the bacon fat in the pan. Take 2 to 3 tablespoons of the bacon fat and drizzle it on the cauliflower, tossing to coat. Sprinkle with the pepper. Roast for 20 to 25 minutes, tossing occasionally, until the cauliflower is charred and golden. While the cauliflower is roasting, boil the water for the bucatini and cook it.
  3. Whisk together the eggs and grated parmesan.
  4. Heat the skillet with the bacon fat over low heat. Add the garlic cloves and stir, cooking for a minute or so. Add the bucatini to the skillet and toss it well in the bacon fat. Remove the skillet from the heat. Pour in the egg/parmesan mixture and stir quickly and constantly to create a creamy sauce, tossing for 3 to 4 minutes or so. Toss in the cooked bacon and cauliflower. Top with the parsley and extra cheese. Taste and season additionally if you'd like. Serve immediately!
Notes
BucatiniBucatini, also known as perciatelli, is a thick spaghetti-like pasta with a hole running through the center. The name comes from Italian: buco, meaning "hole", while bucato means "pierced.

You can substitute spaghetti if you like.

 

Mashed Cauliflower Garlic & Romano Cheese

Mashed Cauliflower Garlic & Romano Cheese
Creamy and delicious a good alternative to mashed potatoes. A perfect match to pork chops and green beans
Serves: 4
Ingredients
  • 1 head cauliflower
  • salt & freshly cracked pepper
  • 4-6 cloves garlic, peeled
  • ⅓ cup extra virgin olive oil
  • ⅓ c cream
  • ⅓ c grated Romano cheese
  • 1 Tablespoon chopped chives
  • Salt & freshly cracked pepper
Directions
  1. Clean cauliflower and break into large flowerets. In a large piece of aluminum foil, tightly wrap cauliflower flowerets and peeled garlic cloves that have been seasoned with salt and pepper and place in 350°F oven and bake for 45-55 minutes or until tender. Put into casserole dish and mash to desired consistency (I like a little texture to mine). Add Oil and cream and mix in well. Add the grated Romano cheese and season with salt and pepper as desired.
Notes
Cauliflower has a lot more moisture in it than does potatoes and then boiling it to death just magnifies the water-logging process. Baking it solves this problem.

Can be made ahead and reheated in a 350°F oven until piping hot.

 

Soy-Maple Salmon and Cauliflower with Cranberries & Pistachios

Soy-Maple Salmon and Cauliflower with Cranberries & Pistachios
Tasty Elegant and Easy
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Marinade
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons maple syrup
  • 1 tablespoon fresh orange juice
  • 2 cloves garlic, smashed
  • 2 tablespoons water
  • 4 5 -ounce skinless center-cut salmon fillets (preferably wild)
  • Side dish
  • 4 cups cauliflower florets (from 1 small head)
  • ¼ cup fat-free low-sodium chicken broth (or use water)
  • Kosher salt and freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 garlic clove smashed
  • 2 tablespoons dried cranberries
  • 2 tablespoons chopped pistachios or almonds
  • 1 teaspoon grated orange zest
  • 2 tablespoons chopped fresh parsley
Directions
  1. Preheat the oven to 400 degrees F. Mix the soy sauce, maple syrup, orange juice, 2 garlic cloves and 2 tablespoons water in a large bowl; add the salmon and turn to coat. Cover and refrigerate 30 minutes.
  2. Meanwhile, put the cauliflower and broth in a microwave-safe bowl; cover loosely with plastic wrap and microwave until tender, 6 minutes.
  3. Coat a rimmed baking sheet with cooking spray. Drain the fish, season with salt and pepper and place on the prepared baking sheet. Bake until slightly golden around the edges, 8 to 10 minutes.
  4. Meanwhile, heat the olive oil and remaining garlic clove in a large skillet over medium-high heat; cook, breaking up the garlic with a spoon, until softened, about 2 minutes. Add the cauliflower and broth, the cranberries, pistachios, orange zest, parsley, ¼ teaspoon salt, and pepper to taste and stir to heat through. Serve with the fish.

 

SRIRACHA FRIED CAULIFLOWER RICE

SRIRACHA FRIED CAULIFLOWER RICE StirFry & ActiFry
Avoiding Carbohydrates? This is great substitute for fried rice
Source:
Serves: 4
Cook time: 
Total time: 
Ingredients
  • 1 small cauliflower, cut into florets
  • 2 carrots, diced
  • 2 eggs, cooked & scrambled
  • 3 bacon slices, chopped
  • 1 cup of pineapple crushed
  • 1 cup kale, chopped
  • 1 teaspoon fish sauce
  • 1 teaspoon soy sauce
  • Salt and Pepper
  • Sriracha
Directions
  1. Pulse cauliflower in a food processor a few times until they are small and rice formed. In a large skillet cook bacon over medium heat until crispy, remove bacon and set aside.
  2. In the same skillet, add the carrots and cook for 5 mins or until slightly tender then add cauliflower rice, kale and pineapple. Allow mixture to cook for 5 minutes or until warm but not mushy.
  3. Toss in scrambled eggs, bacon, soy sauce, fish sauce and Sriracha and combine well. add salt and pepper to your taste and enjoy!
  4. To make in ActiFry
  5. Pulse cauliflower in a food processor a few times until they are small and rice formed. In a large skillet cook bacon over medium heat until crispy, remove bacon and set aside.
  6. Take a tablespoon of the bacon fat rendered when you crisped the bacon and put in ActiFry. Add the carrots and ActiFry for 5 minutes.
  7. Add Cauliflower, pineapple, Kale to ActiFry cook another 5 minutes
  8. Add scrambled eggs, fish sauce, soya sauce and Sriracha t, Crisped Bacon bits and cook another 5 minutes.
  9. Add salt and pepper to your taste and enjoy!

 

Faux Cauliflower Fried Rice ActiFry recipe

 

Faux Cauliflower Fried Rice ActiFry recipe
Tasty and low calorie great substitute for a low Carbohydrate diet
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Large head of Cauliflower
  • 1 actifry spoon of sesame oil
  • 1 actifry spoon of peanut oil
  • 2 actifry spoons of low sodium soy sauce
  • 1 can of sliced water chestnuts
  • 1 can of Chinese mushrooms
  • 2-3 cloves garlic, minced
  • 1 cup frozen peas
  • Chopped Scallions optional to taste
Directions
  1. Grate one head of cauliflower using the large side of the grater. I use the largest cauliflower I can find, otherwise use two small heads. Roughly chop water chestnuts into smaller bite sized pieces Pour grated cauliflower, water chestnuts, Chinese mushrooms, minced garlic, sesame oil, peanut oil, and soy sauce in the actifry. Set Timer for 30 minutes. About 15 minutes into cooking time, pour frozen green beans in the actifry. Check for doneness after 25 minutes. Depending on the size of the cauliflower you use, it is sometimes done before 30 minutes. Pour in large serving dish and sprinkle with chopped scallions.
Notes
You can also add scrambled eggs if you desire.

Although this was made in an actifry machine it would be equally as good by stir frying.

Cauliflower Rice

Cauliflower Rice
This is surprisingly delicious, very easy-to-make, low calorie, and gluten free
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 head cauliflower
  • 1 tablespoon extra-virgin olive oil or safflower oil
  • 1 medium onion, diced
  • Coarse salt and coarsely-ground black pepper to taste
  • Spices, herbs, and/or vegetables of your choice (see variation ideas below)*
  • * Season as you would any rice dish. I added some diced red bell pepper and sautéed with the onions.
Directions
  1. Wash, remove core and leaves, trim, and coarsely chop the cauliflower. Also make sure there are no brown or black spots on it. If so, remove with a paring knife. Chop the fresh cauliflower into small florets or pieces small enough to fit into the food processor. Make sure that the cauliflower pieces are completely dried before using.
  2. In a large frying pan over medium heat, heat olive oil. Add onion and sauté approximately 10 minutes or until soft. If adding other diced vegetables, add with the onions.
  3. Meanwhile, place cauliflower pieces in a food processor and process (pulse) until the cauliflower is small and has the texture of rice. Place florets in bowl of food processor in batches. Process until evenly chopped but not completely pulverized. Don't over process, as the cauliflower can get mushy - you want a rough chop.
  4. Raise the heat to medium-high. Add the prepared cauliflower to the cooked onions in the frying pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside (similar to "al dente" pasta). Season with salt and pepper to taste.
  5. Remove from heat and serve.
Notes
Variation Ideas:
Also great used as "rice" in soups and stews and as side dish in place of rice or curry. Great served with chicken, seafood, and a side salad. Be creative!


Curried Cauliflower Rice: Add 1 tablespoon turmeric or curry powder.

Herbed Rice: Add ¼ cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.


Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower "rice" together. If desired, add a little soy sauce to the mixture.

Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.

Spanish Rice: After cooking the cauliflower, add an can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.

Vegetable Rice: Add your favorite diced vegetable; sauté with the onions.

Lemon Rice: Add some lemon zest and lemon juice.
Nutrition Information
Serving size: 1 Calories: 76 Fat: 1.5 gm Carbohydrates: 9.7 gm
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