Stir-fried Sicilian-style cauliflower with pasta
7
Points®
Total time: 20 min • Prep: 15 min • Cook: 5 min • Serves: 4 • Difficulty: Easy
Combining cauliflower with the pasta allows for less overall pasta without sacrificing the full-belly experience. This quick 20-minute recipe calls for blanching as a great trick to reduce stir-fry time on your cauliflower and use less oil. Browning the cauliflower in the wok or skillet allows the development of a natural nutty flavor that stands out in contrast to the salty Parmesan cheese, the briny capers and the earthiness of the fresh parsley. This Italian-inspired dish can totally stand alone but you can serve it with some cubed cooked pork tenderloin or grilled chicken breast. This dish is excellent with penne, fusilli or bow tie pasta.
Ingredients
Uncooked penne pasta
4 oz, about 1 cup
Cauliflower
4 cup(s), chopped, florets, halved or quartered
Reduced sodium chicken broth
½ cup(s)
Cornstarch
½ tsp
Peanut oil
2 Tbsp, or vegetable oil
Jarred minced garlic
1 Tbsp
Crushed red pepper flakes
¼ tsp
Fresh breadcrumbs
2 Tbsp
Capers
2 Tbsp
Grated Parmesan cheese
⅓ cup(s)
Fresh parsley
2 Tbsp, chopped
Table salt
½ tsp
Instructions
1
Cook pasta according to package directions. Drain and set aside.
2
In a medium saucepan bring 1 quart water to a boil over high heat. Add cauliflower and cook 1 minute or until water just begins to return to a boil. Drain well in a colander and set aside. In a small bowl combine broth and cornstarch. Set aside.
3
Heat a 14-inch flat-bottomed wok or 12 inch skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in oil, add garlic, red pepper flakes and stir-fry 10 seconds or until fragrant. Add cauliflower, breadcrumbs, capers, and stir-fry 2 minutes until cauliflower begins to brown.
4
Stir chicken broth mixture and swirl into wok. Stir-fry 30 seconds to 1 minute or until sauce is just thickened and vegetables are tender-crisp. Remove from heat, add pasta, sprinkle on cheese, parsley and salt and stir until cheese just begins to melt. Yields 1 1/2 cups per serving.
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.