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  • Cauliflower With Whole-Wheat Breadcrumbs

This side dish is rich in flavor, but low in calories

Recipe Source: Deliciously Healthy Dinners


  • 1 slice whole-wheat bread

  • 1 medium cauliflower head, rinsed

  • ¼ tsp salt

  • 1 Tbsp soft tub margarine

  • ⅛ tsp ground black pepper

calories 45
Total fat 4 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 120 mg
Total fiber 2 g
Protein 2 g
Carbohydrates 5 g
Potassium 152 mg


  • 1
    Place the bread in a toaster oven on very low heat.  Toast as long as possible without burning (about 5 minutes).

  • 2
    While bread toasts, trim leaves and stalks from cauliflower. Cut into individual florets.

  • 3
    Place 1 inch of water in a 4-quart pot with lid.  Insert steamer basket, and place cauliflower in basket.  Sprinkle with salt.  Cover.  Bring to a boil over high heat.  Reduce heat to medium. Steam for 5–8 minutes, until easily pierced with a sharp knife.  Do not overcook.

  • 4
    While cauliflower steams, break toast into small pieces.  Pulse toast in food processor until medium-sized crumbs form.  Tip:  If you don’t have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs and use 2 tablespoons.

  • 5
    When cauliflower is done, remove from heat.  Melt margarine in another pan over medium heat. Add breadcrumbs and pepper.  Cook and stir, about 5 minutes.  Add cauliflower to pan with breadcrumbs.  Toss until well coated.  Serve immediately.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.