Roasted Manchurian Cauliflower

This side dish has origins in Chinese cooking (hence the name) and is typically fried. This version roasts the cauliflower instead to intensify the flavor, and the spicy tomato-based sauce reduces with the vegetables. Serve with a simple cooked spinach side, a mild curry with potatoes and peas, and plenty of flatbread (naan) to scoop up the sweet-salty sauce.

Yield: 9 servings (serving size: about 1/3 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 67
  • Calories from fat: 20%
  • Fat: 1.5g
  • Saturated fat: 0.1g
  • Monounsaturated fat: 0.8g
  • Polyunsaturated fat: 0.5g
  • Protein: 3g
  • Carbohydrate: 12.9g
  • Fiber: 3.4g
  • Cholesterol: 0.0mg
  • Iron: 1.2mg
  • Sodium: 311mg
  • Calcium: 43mg

Ingredients

  • 5 1/2 cups cauliflower florets (about 1 large head)
  • 2 tablespoons Garam Masala
  • 1/4 teaspoon kosher salt
  • 2 teaspoons canola oil, divided
  • Cooking spray
  • 1/2 teaspoon black pepper
  • 8 garlic cloves, minced
  • 3/4 cup ketchup
  • 1/2 teaspoon ground red pepper

Preparation

  1. 1. Preheat oven to 425°.
  2. 2. Combine first 3 ingredients and 1 teaspoon oil in a large bowl; toss well. Place cauliflower mixture in an 11 x 7–inch baking dish coated with cooking spray. Bake at 425° for 20 minutes.
  3. 3. Heat remaining 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add black pepper to pan, and sauté 1 minute. Add garlic; sauté for 30 seconds. Stir in ketchup; cook 2 minutes, stirring occasionally. Stir in red pepper; reduce heat, and simmer 3 minutes or until thick.
  4. 4. Remove cauliflower mixture from oven. Stir in ketchup mixture. Bake at 425° for an additional 20 minutes or until cauliflower is tender, stirring after 10 minutes.
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