Roasted Squash with Purple Cauliflower Couscous
The Cooking Cardiologist, Dr. Richard Collins, shows us how to make Roasted Squash with Purple Cauliflower Couscous.
Cauliflower belongs to the cabbage and Brussels sprouts family. It’s sisters include kale, broccoli and collard greens. Cauliflower is low in fat and carbohydrates, but high in fiber, folate and Vitamin C. The phytochemicals in the cabbage family are very beneficial to human health. Sulforaphanes protect against cancer, carotenoids are anti-inflammatory and purple cauliflower is rich in anthocyanins, anti-oxidants found in red cabbage and red wine.
This recipe calls for purple cauliflower, but white or orange cauliflower will work. Instead of using wheat couscous, the grated florets have the texture and feel of regular couscous. This recipe is rich in nutrients found in the squash, dried blueberries and the nuts of almonds, walnuts and cashews. It is perfect as a main vegan dish or as a side with chicken or fish. The colors of the dish are spectacular and perfect for fall.
2 cups roasted chopped Butternut squash, ½-inch cubes (see recipe below)
1T olive oil
1 large head of purple cauliflower, washed, leaves removed and florets separated, grated (approximately 4 cups), see recipe below
1 large red onion, chopped
2T Smart Balance Light margarine with plant sterols
½ cup dried blueberries
½ cup Trail Mix, 365TM Strider’s Snack mix of raisins, almonds, cashews, hazelnuts and walnuts, available at Whole Foods.
Salt and pepper to preference
To roast the squash, preheat oven to 4000F. In a medium sized roasting pan, drizzle the squash with 1-tablespoon olive oil. Roast for 15-20 minutes until browned and caramelized. Midway in the roasting process, rotate the pan and turn the squash over to roast all sides.
Break the cauliflower head into florets. In a food processor, pulse the cauliflower until it resembles couscous. In a large skillet, heat the margarine and add the onion. Sauté until browned. Add the cauliflower and sauté for 3-4 minutes. Turn down to simmer. Add the roasted squash, blueberries and nuts. Adjust seasonings.
Serves 8. Serving size: Approximately 1 cup.
Nutrition Info: Calories: 154, Total Fat: 6, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 2 mg, Sodium: 80 mg, Carbohydrate: 24 g, Fiber: 5 g, Protein: 4 g
Diabetic Exchanges: 1 ½ Vegetables, ½ Fruit, 1 Fat, ½ StarchAlertMe