Apparently it’s a thing now to put freeze-dried, pulverized cauliflower powder into processed foods to make them “healthier.” Now, I like throwing nutrient-rich foods like whole grains, veggies, and fruits into food, and freeze-dried cauliflower powder is more wholesome than some additive or artificial thickener, but it doesn’t have the same health benefits as a whole fruit or vegetable (be it fresh or frozen).
- Water content: makes you feel full on fewer calories
- Fiber: helps you stay full longer; aids in blood sugar control
- Vitamins and Minerals: keeps your body running smoothly, helps prevent disease
- Phytochemicals (like antioxidants): protects your body from damage and disease by acting like a force field around your cells
Here’s what Marion Nestle, nutrition expert, author, and Professor at NYU says to the AP about the whole thing: “Oh what will they think of next…what a silly idea.”
- 3/4 tsp salt, divided
- 3/4 tsp fennel seeds, crushed*
- 1/2 tsp black pepper, divided
- 1/4 tsp garlic powder
- 1/4 tsp oregano
- 4 (6-oz) skinless, boneless chicken breasts
- 2 tablespoons olive oil, divided
- cooking spray
- 2 cups thinly sliced red bell pepper (about 1-1/2 medium peppers)
- 1 cup thinly sliced yellow bell pepper (about 1 medium pepper)
- 1/2 cup thinly sliced shallots (about 3 small-medium shallots)
- 1 1/2 tsp chopped fresh rosemary
- 1 cup fat-free, less-sodium chicken broth
- 1 tablespoon balsamic vinegar
- 1 medium-sized Yukon gold potato (about 1#), peeled and cubed
- 1 head of cauliflower, de-stemmed and cut into hunks
- 1/3 cup 2% milk
- 3 TBLS mascarpone cheese
- 1/2 tsp salt
- Preheat the oven to 450 Fahrenheit. Combine 1/2 tsp salt, fennel seeds, 1/4 tsp black pepper, garlic powder, and oregano in a small plastic bag and shake to combine. Brush chicken with 1-1/2 tsp oil. Sprinkle spice rub over chicken.
- Add 1-1/2 tsp oil to a large skillet on medium-high heat. Add chicken and cook 3 minutes or until browned. Turn chicken over and cook 1 minute.
- Arrange chicken on an 11×16-inch baking dish coated with cooking spray. Bake at 450 Fahrenheit for 10 minutes or until done. (Done = thermometer in the middle of the breast reads 165 Fahrenheit or above). Use the pan for the balsamic peppers (below).
- Heat remaining olive oil over medium-high heat. Add bell pepper slices, shallots, and rosemary. Saute 3 minutes.
- Stir in broth, scraping the pan to loosen browned bits. Reduce heat and simmer for 5 minutes.
- Increase heat to medium-high. Stir in vinegar, 1/4 tsp salt and 1/4 tsp pepper. Cook 2 minutes, stirring frequently. Serve bell pepper mixture over chicken.
- Place potatoes in a large saucepan and cover with water. Bring to a boil, reduce heat, and simmer for 15 minutes or until soft.* Drain, and place in large bowl.
- While potatoes are cooking, bring large pot of salted water to a boil. Add cauliflower and cook ten minutes, or until tender. Drain and add to bowl with potatoes.
- Add the milk, mascarpone cheese, and salt. Mashed to desired consistency. For an even smoother bite, use an immersion blender.
Stovetop Steaming Option: Place a colander or steamer basket on top of a pot of water. The colander/basket should fit snugly, and the water in the pot should just barely touch the bottom of your steaming apparatus. Once the water comes to a boil, add the veggies and loosely or half cover.
Microwave Steaming Option: If you like to microwave (great time-saver but sometimes controversial cooking method): place veggies in a microwave safe bowl and fill with a little water (like the amount you’d wash them with). Cover the bowl with a vented microwave safe lid or plastic wrap with one corner left open to vent.