Mother’s Day Low Cholesterol Recipe: Curried Roasted Cauliflower and Tofu over Brown Rice

Posted on May 8, 2011 | by

Try this fab cauliflower (superb anti-cancer veggie) with tofu (complete plant protein packed with disease-fighting antioxidants and fiber) flavored with curry (another very potent antioxidant).

Curry powder is actually a blend of several spices, predominantly turmeric (a spice from the ginger family which contains a substance called curcumin that gives the curry mix its yellow color) and a mix of other spices such as coriander and cinnamon.

There are myriad health benefits associated with the consumption of curry, such as its anti-inflammatory effect on joints, association with prevention of dementia and cancer. Pairing this ancient spice with vegetables is always a perfect recipe for health!

Yield: 4 servings (serving size: ¼ of recipe)

  • 1 container of extra firm tofu (14 oz), drained and cut into 1-inch cubes
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons of curry powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 1 large Vidalia onion, halved and sliced
  • 1 medium head of fresh cauliflower, cut into small pieces
  • 3 cups cooked brown rice

Preheat oven to 400ºF. Spray a large baking sheet with non-stick olive oil spray. Drain the tofu, cut into cubes and squeeze between several layers of paper towels to remove excess water. Heat 2 tablespoons olive oil in a skillet over medium-high heat. Add the curry, ginger cumin and salt and stir until blended. Add the onion and stir frequently until onion is light brown in color. In a large bowl, combine tofu with cauliflower and 1 tablespoon olive oil. Add the onion mixture and toss well to coat. Spread the mixture into a single layer on the baking sheet. Bake, stirring occasionally, for 40 minutes until well browned. Serve hot, over brown rice.

Nutritional Information Per Serving:
Calories: 420
Fat: 18 g
Cholesterol: 0 mg
Sodium: 400 mg
Carbohydrate: 52 g
Dietary Fiber: 10 g
Sugars:5 g
Protein:16 g


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