Cauliflower rises to steak substitute status
Pizza crust, mashed, fried, pickled, bagels, tortillas, riced; who would have ever imagined you can make all of these out of cauliflower? As someone who grew up eating soggy boiled and steamed cauliflower, certainly not me.
Today, cauliflower has become a favorite for those eating low-carb diets and has become the star in recipes typically using protein, such as buffalo cauliflower.
So, how about a cauliflower steak? Before you say no, try this recipe, because when I heard my carnivore husband say, "I almost don't miss the meat," I knew it was a keeper.
Cauliflower is now available in many different shapes, sizes, and colors. White cauliflower is what we see most, but it is now common to purchase the brain-like heads in purple, green and even orange shades, also known as cheddar cauliflower due to its color.
In addition to being colorful, cauliflower is low in calories and also a good source of vitamins and fiber, making it a healthy choice.
So, it not only tastes good but is good for you. Roasting is my favorite way to prepare cauliflower, and one of my favorite recipes combines cauliflower florets, garlic, olive oil, pine nuts, and a little lemon juice. So, when I saw this recipe for Herb-Roasted Cauliflower Steaks with Beans and Tomatoes, combining many of those same ingredients, I knew I had to try it right away.
For those of you who like sheet pan dinners, this is right up your alley too.
The recipe starts with cauliflower steaks, and there is a trick to making a good one. Start with a fresh head of cauliflower, but before trimming, cut the head in half through the core.
Next, trim off any green leaves and woody stem, before slicing a 1-inch to 1½-inch slice parallel to your first cut creating a "steak." Repeat with the other half and place newly cut steaks on a baking sheet saving the remaining cauliflower for another use. I like to cut it into florets and snack on it while waiting for my "steaks" to cook - try dipping them in salsa.
The key to making this recipe easy is preparing its components ahead of time, or at least having them out on your kitchen counter. If you do this, the whole meal can be done and on the table in about 45 minutes.
Brush your steaks with olive oil and sprinkle with salt and pepper. Place in preheated oven and set your timer for 15 minutes.
In the meantime, trim green beans, toss in a little oil, and place on another baking sheet. When your timer goes off flip steaks and place both trays back into the oven and set your timer for another 15 minutes.
Now, prepare the rest of your ingredients; chopping, zesting, and mixing. The last step combines cannellini beans and cherry tomatoes with the roasted green beans and tops those steaks with a mixture of mayonnaise and Dijon mustard to help the panko mixture stay put when piled on top. Pop the trays in the oven for a short time and get ready to eat.
The heartiness of the cauliflower combined with the zing of lemon and Dijon mustard all topped with crunchy panko and parmesan cheese combines with the creaminess of the cannellini beans, the sweetness of the tomatoes, and crunchiness of roasted green beans. You have to try it.
On the other hand, if you'd rather not bother with the steaks, or would prefer this as a side dish instead of the main course, cut the cauliflower into large florets, toss in olive oil and sprinkle with salt and pepper. Roast as you would the steaks, but instead of adding the mayonnaise layer next, move straight to sprinkling bread crumbs over the top, skipping the mayonnaise mixture for now.
I made this as a side dish for a recent family dinner and served the cauliflower and green bean mixture on the same platter drizzled with the mayonnaise and Dijon mixture. Everyone loved it and took leftovers home.
This dish is also great prepared on the grill. The steaks grill up well, but the green bean mixture will require a solid pan due to the small cannellini beans, as you don't want them to slip through your grill grates or basket.
My daughter is vegan, so when I make this for her, I substitute vegan mayonnaise for regular and nutritional yeast for Parmesan cheese. It is delicious.
So, whether you are a fan of meatless Mondays, like a good sheet pan meal, or love cauliflower, you have to try this recipe. It has become a favorite at our house.
• Penny Kazmier, a wife and mother of four from South Barrington, won the 2011 Daily Herald Cook of the Week Challenge.