An impressive way to cook a whole cauliflower that is low in calories but tastes amazing! This can be served as a main meal with a side salad on a 5:2 diet fast day, and is only 148 calories per portion. You can also serve the roasted cauliflower without the sauce as an accompaniment to any main course, and the calorie count is only 81 calories per person then.
Poaching the cauliflower
1 medium cauliflower, trimmed and tough stem cut off (146 calories)
1 clove garlic, peeled (5 calories)
2 bay leaves (no calories as not consumed)
10 blackpeppercorns (no calories as not consumed)
1 medium onion, peeled and cut into half (40 calories)
1 medium egg, beaten (60 calories)
25g grated Parmesan cheese (120 calories)
2 tomatoes, finely diced (40 calories)
1 large spring onion, trimmed and finely diced (10 calories)
2 cloves garlic, peeled and finely diced (10 calories)
250mls enchilada sauce (I used my homemade version and calculated the calories at 160 calories but check the label if you use a ready-made sauce: Old El Paso is 100 calories per 250 mls)
An impressive way to cook a whole cauliflower that is low in calories but tastes amazing! This can be served as a main meal with a side salad on a 5:2 diet fast day, and is only 148 calories per portion. You can also serve the roasted cauliflower without the sauce as an accompaniment to any main course, and the calorie count is only 81 calories per person then. (Serves 4)
Pre-heat oven to 220C/450F/Gas mark 7.
To cook the cauliflower: Bring a pan of water to the boil with the bay leaves, garlic clove, black peppercorns and onion in it and then add the whole cauliflower. Simmer the cauliflower, covered, for 30 minutes, turning it over half way through. Take the cauliflower out of the poaching water and sit it in a colander to cool whilst you make the sauce.
Make the sauce: take the onion and garlic out of the poaching liquid and finely dice them both. Put them to a bowl and the add the rest of the sauce ingredients - mix well and put to one side.
To roast the cauliflower: Place the cauliflower in a baking tray and with a brush coat it with the beaten egg, making sure you cover the whole of the cauliflower - turn if over to coat underneath too. Sprinkle the grated Parmesan cheese over the cauliflower and roast it in the pre-heated oven for 10 minutes before adding the sauce - spoon it all over the cauliflower and add the rest to the baking tray.
Cook for a further 15 to 20 minutes, until the sauce is bubbling hot and the cauliflower is golden brown.
Remove from the oven and cut into slices or into quarters, serving with the sauce from the baking tray. This serves four people and each portion is 148 calories.
NB: You can serve this without the sauce as an accompaniment to any main course meal. The calories per portion will be 81 calories (serves 4).
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