1 large head of cauliflower
1 tablespoon extra-virgin olive oil
1 cup minced onion
2 tablespoons extra-virgin olive oil
3/4 cup whole wheat seasoned bread crumbs
1 teaspoon garlic powder
1/4 cup shredded Parmesan cheese
Salt and pepper, to taste

12, 1/2 cup servings


Wash cauliflower head, remove leaves and core. Place head in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium ­low; cover and simmer until fork­-tender, 5-7 minutes. Drain and allow to cool for 1-2 minutes. Chop into bite size pieces. Put 1 tablespoon of olive oil in a skillet over medium-high heat. Sauté the onion in oil until browned, about 5 minutes. Add 2 tablespoons of olive oil to onion. Stir in the bread crumbs and garlic powder; cook until mixture bubbles. Add the cauliflower and Parmesan cheese to the onion mixture. Cook 3-5 minutes, until cauliflower is warm. Season with salt and pepper, serve hot.

Nutritional Analysis: 
70 calories
4 g fat
1 g saturated fat
0 mg cholesterol
55 mg sodium
8 g carbohydrate
1 g fiber
2 g sugar
2 g protein

Cauliflower on the Side

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

September, 2017

Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.