In this recipe, cauliflower is the star – this meaty vegetable is part of the cruciferous family, but unlike its green cousins (broccoli, cabbage, kale) cauliflower lacks chlorophyll.
What it lacks in green, cauliflower makes up in nutrients. One cup, or 129 grams, of cauliflower gives you 73% of your daily vitamin C, 19% of your daily vitamin K, as well as folate, fiber, B vitamins, omega-3s and other healthy nutrients like magnesium and even a little bit of protein.
The best part about cauliflower is that we’re constantly finding new ways to use it: from breadsticks and pizza dough, to popcorn and pasta, cauliflower is a heart-smart and carb-free way to make “classic meals” much healthier.
Roasted Cauliflower Calamari Recipe with Lemon-Caper Sauce
This meal can be made into a weekly staple, or for a fancy party with friends. They’ll all be impressed and will have your good sense (and good health) pressed upon them. Here’s the recipe you’ve been waiting for:
- 1 medium head of cauliflower
- 2 tablespoons plus 1 teaspoon extra-virgin olive oil**
- 1-1/2 teaspoons Italian seasoning blend
- 3/4 teaspoon garlic powder
- 1 medium sweet onion, thinly sliced
- 1 cup vegetable broth, plus more as needed
- 3 tablespoons freshly squeezed lemon juice (from about 1-1/2 lemons; zest one of the lemons first, before squeezing)
- 2 tablespoons capers, drained and rinsed
- Zest of one lemon, for garnish
- 2 tablespoons chopped fresh parsley for garnish (optional)
** To lower the fat content of this recipe, you may use vegetable broth in place of the olive oil, but then you’ll be missing out on the benefits of olive oil.
Makes 4 servings
- Preheat your oven to 375℉ . Line a large rimmed baking sheet with unbleached parchment paper.
- Trim 1 to 2 inches off the two opposite sides of the cauliflower head, and set aside for another use. Cut the cauliflower head into four, 3/4- to 1-inch thick “calamaris,” as if slicing a loaf of bread. Arrange them in a single layer on the prepared baking sheet.
- Put 2 tablespoons extra-virgin olive oil, 1 teaspoon Italian seasoning and 1⁄2 teaspoon garlic powder in a small bowl and whisk to combine. Liberally spread one-quarter of the seasoning mixture over the top of each calamari, using a small pastry brush or back of a small spoon. Bake for 35 to 40 minutes, or until tender and slightly golden brown around the edges.
- To make the sauce, put the onion and 1⁄2 cup vegetable broth in a large skillet. Cover and cook over medium-low heat for 7 to 10 minutes, or until the onion has softened. Add 1⁄2 teaspoon Italian seasoning blend, 1⁄4 teaspoon garlic powder and another 1⁄2 cup vegetable broth, cover and cook, stirring occasionally, for 10 minutes. If the onions become dry, add more broth, 2 tablespoons at a time. Stir in 1 teaspoon olive oil, lemon juice and capers. Cover and cook, stirring occasionally, for about 2 minutes, or until the capers are heated through.
- To serve, put a serving of calamari on a dinner plate and spoon one-quarter of the onion-caper sauce over each serving. Garnish with lemon zest and parsley. Serve warm.
Amount per serving, based on 4 servings: 108 Calories; 9g Fat; 1g Saturated fat; 3g Protein; 227mg Sodium; 8g Total Carbohydrate; 3g Sugars; 3g Fiber
Now that you’ve got this recipe, be sure to save it. You’ll need it next week, and the week after, and after you make this meal for your friends and family, they’ll be asking for it constantly.