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Panko Cauliflower

Get more of this nutritionally packed veggie into your diet -- and love it!

Although it looks unassuming – kind of liked a bleached-out version of broccoli – cauliflower packs a nutritional punch. It’s high in vitamin C and also provides fiber, folic acid and potassium to our diets. Better still, some think the pale veggie might help in the fight against cancer, as a result of providing indoles – phytochemicals that may stimulate enzymes that block cancer growth.

Yet when most people think about cauliflower, rather unattractive words such as bland and mushy seem to come to mind. Well, I’m here to attest – with Panko Cauliflower, you can have your, er, nutritional cauliflower, and it eat too!

In this dish, the cauliflower is steamed to the point of crispness, and pairs well with the crunchy, toasted Japanese breadcrumbs. = Add a clove or two of garlic (available locally from the Plymouth Farmers’ Market), and the flavors pop. And the versatility of this dish easily allows you to pair it with anything from a casual cook-out to a more elegant sit-down meal (the cauliflower easily takes the place of potatoes).   

No, cauliflower isn’t the most glamorous vegetable, for sure, but prepared the right way, it can be mighty tasty, and very nutritious, too!   

Panko Cauliflower (adapted from Cooking Light)

  • 1 head of cauliflower, cut into medium florets
  • 3 tablespoons water
  • 4 tablespoons olive oil, divided
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1 to 2 garlic cloves, minced
  • Salt and pepper to taste

Put cauliflower in a microwave-safe bowl with water and microwave on high for six minutes or until crisp-tender. Drain. Heat 2 tablespoons of oil over medium high heat; add breadcrumbs and stir until toasted and dark, about three minutes. Remove panko from pan; set aside. Add remaining oil in pan and heat over medium-high; add cauliflower and garlic to pan and sauté for about five minutes. Add panko to cauliflower (and salt and pepper, if desired), and toss to combine. 

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