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Cauliflower “Osso Bucco”

Cauliflower “Osso Bucco”

April 26, 2018

Vegetarian Dishes

Nutritive Information

Per Serving:
  • 210 calories
  • 6 g total fat (1 g saturated fat)
  • 37 g carbohydrate
  • 9 g protein
  • 200 mg sodium

Ingredients

  • 1 lb. fresh cauliflower head
  • 1/4 cup white whole-wheat flour
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 2 tsp. lemon zest
  • 1 cup no salt added tomato paste
  • 1 1/2 cups low sodium vegetable broth (may need more)
  • Salt and black pepper, to taste

Instructions

  • Preheat oven to 350 degrees F.
  • Wash and slice cauliflower into “steaks.”
  • Dredge cauliflower in flour (you may need to dip it in water briefly first to get the flour to stick).
  • Place olive oil in large skillet and briefly brown the cauliflower steaks on medium high heat until a rich golden color. Turn at least once during cooking to prevent burning and ensure steaks have a slight golden crust on both sides.
  • Push cauliflower to the side of the pan (or remove it to a plate if pan is too crowded) and add the garlic, carrots and lemon zest. Sauté for 3-5 minutes, stirring occasionally.
  • Add the tomato paste and broth and stir until blended. (If you removed the cauliflower from the pan in step 3, add it back to the pan at this time.)
  • Cover the pan and place in the 350 degree F oven to bake for approximately 45 minutes until the cauliflower is soft and the sauce is blended.
  • Check on it periodically to ensure there is enough liquid in the pan (you are braising the cauliflower, so the liquid should partially cover it while it cooks).
  • Adjust seasonings, if needed.
  • To serve, garnish with gremolata.
  • To make gremolata,: Using a small bowl, combine 4 cloves of finely minced garlic, 1/2 cup washed and finely chopped fresh parsley, and 1 Tbsp. lemon zest. Cover and refrigerate until ready to use.

Serves

3 Servings

Notes

From AICR

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