Creamy Parmesan Spring Vegetable Skillet
This one-skillet dish of sauteed spring vegetables in a Parmesan sauce has a risotto-like texture. Although big on flavor and luxe texture, the sauce is made healthfully with thickened low-fat milk instead of cream. And the dish takes about 20 minutes to make.
Serve this as a side with grilled or roasted chicken, or in a larger portion as a vegetarian main.
1 tablespoon extra-virgin olive oil
1 medium to large shallot, chopped (1/3 cup)
4 ounces cauliflower rice (1 cup; see note)
1 cup fresh or frozen green peas
½ bunch asparagus, trimmed and cut on the diagonal into ½-inch pieces
¼ teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon flour
1 cup low-fat milk (1 percent)
1 ounce freshly grated Parmigiano-Reggiano cheese (1/3 cup)
Position an oven rack 6 inches from the broiler element; preheat the broiler.
Heat the oil in a 10-inch cast-iron or other nonstick, ovenproof skillet over medium heat. Once the oil shimmers, stir in the shallot. Cook for 2 minutes, until softened, then stir in the cauliflower rice, peas, asparagus, salt and pepper. Cook for 2 minutes, then sprinkle the flour over the vegetables and stir to coat evenly.
Add the milk and stir until it comes to a gentle boil, then stir in half the cheese. Cook for about 3 minutes, stirring occasionally, until the vegetables are firm-tender and the sauce has thickened. Turn off the heat.
Scatter the surface of the mixture with the remaining cheese. Transfer to the oven and broil for a minute or two, until lightly browned on top. Serve warm.
Note: Cauliflower "rice" is available in the refrigerated produce section of many supermarkets. To make your own, grate the tops of cauliflower florets on the large-holed side of a box grater.
Serves 2 as a main-course or 4 side-dish servings
Nutrition | Per serving (based on 2): 290 calories, 18 g protein, 29 g carbohydrates, 13 g fat, 4 g saturated fat, 15 mg cholesterol, 520 mg sodium, 6 g dietary fiber, 16 g sugar
From nutritionist and cookbook author Ellie Krieger.