Spicy Cauliflower with Garlic, Breadcrumbs, and Lemon
Healthy, because
Even smarter
Nutritional values
Unlike other types of cabbage, cauliflower is well tolerated by most people and is easily digestible. The secondary plant substance sulforaphane is said to be able to prevent cancer and even make chemotherapy more effective. The almond slivers turn the dish into brain food, as their high content of magnesium, phosphorus, vitamin E and niacin has a positive effect on our nerve cells.
The spicy cauliflower is a great side dish to steamed fish. Serve with a cream of yogurt, salt and pepper. If you want it to remain vegetarian, then lukewarm rice cakes with avocado dip are suitable. You can replace the almonds with other nuts like hazelnuts or pine nuts.
(Percentage of daily recommendation)
| Calorie | 608 cal. | (29 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 77.5 μg | (129 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 806 mg | (20 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 23.9 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 28 ozs Cauliflower
- salt
- 1 red chili pepper
- 2 garlic cloves
- 3 ½ ozs Almond slivers
- 6 ozs unsalted butter
- 4 ozs breadcrumbs
- 2 Tbsps freshly chopped parsley
- 1 ½ tsps Lemon peel
- lemon juice
Preparation steps
Rinse and trim the cauliflower. Blanch for 10-15 minutes.
Rinse the chili and halve lengthwise. Remove the seeds and finely chop. Peel and finely chop the garlic.
Toast the almonds in a pan until golden brown, then remove and set aside. In the same skillet, melt the butter, then sauté the garlic and the chili. Add the breadcrumbs and cook until golden brown, stirring occasionally. Add the parsley, lemon zest, and almonds. Mix together, then season to taste with salt and a dash of lemon juice.
Remove the cauliflower from the water and drain well. Divide onto plates, sprinkle with the breadcrumb mixture, and serve.
