Spicy Buffalo Cauliflower Bites
Servings: 6 • Size: about 1 cup cauliflower
1 cup water
1 cup all-purpose flour
2 tsp garlic powder
22 oz (6 1/2 cups) cauliflower florets
3/4 cup Franks Hot Sauce
1 tbsp melted unsalted butter
Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil.
Combine the water, flour, and garlic powder in a bowl and stir until well combined.
Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.
While the cauliflower is baking, combine the hot sauce and butter in a small bowl.
Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with skinny blue cheese dressing and celery sticks.
CALORIES PER SERVING: 119.4
FAT: 2 g
PROTEIN: 4 g
CARBS: 21.4 g
FIBER: 3 g
SUGAR: 0.2 g
SODIUM: 1172 mg
* Homolka, Gina. 2013, January. Gina’s Skinny Recipes, http://www.skinnytaste.com/2013/01/spicy-buffalo-cauliflower-bites.html. Accessed on April 10, 2014.
Minestrone with Spring Vegetables*
Leafy escarole is rich in vitamin K and folate, while beans are an excellent source of fiber. Use whatever bite-size pasta you have on hand, says Anderson.
2 quarts good-quality vegetable broth
1 14.5-ounce can petite-diced tomatoes
2 tablespoons olive oil
1 large onion, cut into small dice
1 celery stalk, cut into small dice
1 peeled carrot, cut into small dice
2 teaspoons Italian seasonings
1/4 teaspoon hot red pepper flakes, or to taste
2 cans (15 to 16 ounces each) small white beans, not drained
8 ounces frozen green peas
8 ounces coarsely chopped escarole
1 cup ditalini (or any bite-size pasta)
Sprinkle of salt and ground black pepper
Microwave broth and tomatoes together on high until steaming (5 minutes).
Heat oil over medium-high heat in a large pot. Add onions, celery, and carrots; saute till tender (5 minutes). Add Italian seasonings and red pepper; saute until fragrant (one minute).
Add broth mixture and remaining ingredients; cover and bring to a simmer. Reduce heat to medium-low; continue to simmer, partially covered and stirring occasionally, until vegetables are soft and pasta is tender (15 minutes). Serves eight.
CALORIES PER SERVING: 220
CARBS: 41 G
FIBER: 10 G
PROTEIN: 10 G
FAT: 4 G
*Anderson, P. (2012, May). The Athletes Palate, Runner’s World, p46.