Low-Cal Cauliflower Recipes

LC Cauliflower Nacho Chips!:

The LC recipe uses cheese and eggs, which are for the most part not allowed on HCG (cheese, I mean). So I thought as I'd been playing around with glucomannan, that could replace the eggs as a binder, and nacho cheese flavoring as a topping, making low calorie chips!

Here is the Recipe:

1 Bag frozen cauliflower (100 cals)
1/2 Cup hot water (microwave 1-2 min)
1/2 tsp glucomannan
Salt & other spices to flavor

I cooked the cauliflower, drained it, and pureed it in my food processer for several minutes. Take it out, and use food processer to whip the glucomannan and the hot water together until it gets viscous. Add the cauliflower back in, process until incorporated.

Heat oven to 400, then either spray cookie sheet or place parchment paper down on sheet (I still spritz with spray). Take drop spoonfuls of the mixture onto tray and then take the back of the spoon and smooth them into half dollar sized "chips". Try to make them as uniform as possible in size and thickness, so they will all cook evenly.

Bake for 35 minutes, flip and reduce oven to 350. Bake an additional 5 - 10 minutes, until they start to crisp up. There is a fine line from done, to burnt, so watch them the last few minutes! I season them when I flip them, I used sea salt & nacho flavorings. You could use a whole host of seasonings, though. My batch made about 20 chips, so they would be about 5 -6 calories a chip, depending on what size you make and what seasonings you use.

Cauliflower crust pizza:

From: http://dhftns.com/cauliflower-pizza-recipe-low-carbhigh-protein/

Here is the recipe:

• 1 1/2 Cups (150g) FRESH Cauliflower (not frozen)
• 1 Cup (112g) Fat Free Cheddar Cheese
• 1/2 Teaspoon Basil
• 1/2 Teaspoon Parsley
• 1/2 Teaspoon Italian Seasoning (or Oregano)
• Topping ingredients:
• 3 Ounces Lean Beef/Turkey/or Chicken
• 1/4 Cup (28g) Reduced Fat Mexican Blend Cheese
• 6 Tablespoons (90g) Salsa

Directions:

1. Mix the main ingredients (cauliflower/cheese/basil/parsley/Italian seasoning) together in a food processor or blender until “mush” like consistency.
2. Shape into pizza on baking sheet on pizza stone. Use parchment paper or non-stick cooking spray on the baking sheet.
3. Cook on 450 for 10:00-15:00
4. Remove and put toppings on
5. Cook for an additional 5:00 or until the cheese is melted
6. Remove, let cool for a bit, cut, and devour!

Calories per pizza (without toppings):

• Calories: 218
• Fat: 0g
• Saturated Fat: 0g
• Sodium: 1165mg
• Carbs: 16g
• Fiber: 4g
• Sugar: 4g
• Protein: 39g

Cauliflower Mashed Potatoes: 
From: http://dhftns.com/cauliflower-mashed-potatoes-recipe-low-carbhigh-fiber/

Here is the recipe:

• 1 Large Head Cauliflower (600g)
• 2 Tablespoons Parsley
• 3 Cloves Garlic (1.5 Tsp Minced Garlic)
• 1/2 Teaspoon Pepper
• 1/2 Teaspoon Salt
• 1oz Fat Free Milk
• 1 Tablespoon Butter (or Butter substitute)

Calories in the whole recipe:

• Calories: 264
• Fat: 12g
• Saturated Fat: 7g
• Sodium: 280mg
• Carbs: 34g
• Fiber: 15g
• Sugar: 16g
• Protein: 13g

Boil your cauliflower (after removing the leaves if using fresh) until it splits with a fork. Put cooked cauliflower and all of the ingredients aside from the butter into a food processor or blender. Process/blend until they looked like mashed potatoes. Add in 1 tablespoon of butter or butter substitute. Process/blend a bit more. Eat!

Cauliflower Shepherd's Pie:
From: http://dhftns.com/healthy-shepherds-pie-recipe-high-protein/

Here is the recipe:

• 1 Pound Lean Ground Beef or Turkey (I use 93/7 in the video)
• 1 Teaspoon Salt
• 1 Teaspoon Pepper
• 1 Teaspoon Mrs. Dash Italian Medley (or Italian Seasoning)
• 1 Large Yellow Onion
• 1/2 Large Red Onion
• 6 Cloves Garlic (or 3 Teaspoons Minced Garlic)
• 1 Tablespoon Olive Oil
• 16 Ounces (453g) Mixed Vegetables
• 1-2 Tablespoons (15-30g) Sriracha (Optional)
• 2 Heads Cauliflower (600g) or Frozen Cauliflower Equivalent
• 1 Tablespoon Butter

Calories per piece (makes 10 pieces):

• Calories: 163
• Fat: 6.7g
• Saturated Fat: 2.7g
• Sodium: 129mg
• Carbs: 10.8g
• Fiber: 3.2g
• Sugar: 4.2g
• Protein: 13.2g

Calories in the whole recipe:

• Calories: 1631
• Fat: 67g
• Saturated Fat: 27g
• Sodium: 1296mg
• Carbs: 108g
• Fiber: 32g
• Sugar: 42g
• Protein: 132g

Season beef w/ eggs, salt, pepper, and Mrs. Dash (or Italian Seasoning). Process/blend together onions/garlic. Add 1 tablespoon olive oil to large stove top pan on medium heat (let heat up). Cook onion/garlic mix for 10:00. Add in beef and cook until browned. Once browned add in mixed vegetables and sriracha (optional). Cook 5:00-10:00 or until juice is gone. Put in baking dish. Cook 2 heads cauliflower (600g). Process/blend the cauliflower with 1 tablespoon of butter until it looks like mashed potatoes. Put on top of meat layer in baking dish. Add whatever you want to the top of it (I prefer some more Mrs. Dash). Cook in the oven on 400 for 25:00-30:00.