One of my go-to dishes during the winter. It is meatless so you can feel good about going meatless one night a week. Cannellini beans are low-fat, packed with fiber (10g) and a 3oz portion has 10% of your daily value of iron (about the same amount of iron found in a 3oz portion of beef) and the cauliflower is a great source of vitamin C.
You know there is always that debate about how to cook your vegetables – steam, boil, microwave, roast. Truth is it varies. For example (I got this off Dr. Weil’s website),
“A study published in the November 2003 issue of the Journal of the Science of Food and Agriculture found that broccoli cooked in the microwave lost up to 97 percent of its antioxidant content but lost only 11 percent when it was steamed. Another study showed that spinach cooked in the microwave retained nearly all its folate but lost about 77 percent of this nutrient when cooked on the stove.
The one consistent thing I read is that how MUCH or LONG you cook your veggies usually determines how much nutrients are lost. If you overcook vegetables (they are mushy), you are losing many more nutrients, than if you cook them to a tender crisp. I keep most of my vegetables tender- crisp. I am no nutritionist, I do read a lot about food on my quest to learn “how” to properly prepare foods, so count this as my own, unprofessional, conclusion. Bottom line, though, as long as you are eating vegetables regularly you will be healthier in general!
If you want to learn more about properly cooking vegetables Alice Waters: The Art of Simple Food is a great vegetable cooking guide!
1 head cauliflower
2 tablespoons Olive Oil
½ box spaghetti noodles
1 can cannellini beans (or other white bean)
2 tablespoons chopped parsley
½ cup shredded parmesan
(You could also use a can of garbanzo bean and roast them with the cauliflower to mix it up – roasted garbanzos are a great snack or mix them with roasted chicken and tomatoes – they are really good!)
Take a head of cauliflower, pull it apart and then cupt it up into bite-sized pieces. Coat the pieces lightly with olive oil, sprinkle with some salt and pepper and toss. Roast the cauliflower in a 450° oven for about 15 minutes, or until it starts to brown. (all ovens are different you make take more or less time)
Meanwhile cook spaghetti noodles according to the package directions, reserve 1 1/2 cups of the pasta water when draining the noodles.
Put 2T. Olive oil in the pot and sauté the shallots for 2 minutes. Add the roasted cauliflower and sauté for another minute more.
Drain a can of cannellini, or other white beans. Now add the beans, cooked pasta, and reserved pasta water to the pan and toss. Finish the pasta off with chopped parsley and serve with parmesan cheese and a light salad. (You can add many more vegetables to this dish if you’d like – zucchini, squash, eggplant, just roast with the cauliflower)
(and my daughters slight addition – avocado. To her, avocados goes with EVERYTHING!)
(NOTE: I am going to replace these awful photos with new ones when I make this recipe this week! Ones with nice natural lighting instead of this ugly yellowish lighting – these were taken indoors last winter pre-off camera flash and softbox days). — As promised – 100 times better, right! 🙂