Mashed Grains and Cauliflower

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Mashed Grains and Cauliflower
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This recipe is a sneaky way to enjoy whole grains and cauliflower. Top this dish with Simple Brown or Mushroom Gravy.


Yields: Serves 4-6

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Ingredients

1 cup diced onion

2 cups millet or quinoa*, rinsed and drained, couscous, or other favorite grain

4 cups chopped cauliflower

1/2 tsp sea salt

3 1/2 cups water or vegetable broth


PER SERVING: 207 calories; 2.3 g fat; 0.4 g saturated fat; 9.8% calories from fat; 0 mg cholesterol; 6.6 g protein; 40.3 g carbohydrate; 1.9 g sugar; 5.8 g fiber; 192 mg sodium; 18 mg calcium; 1.8 mg iron; 16.1 mg vitamin C; 35 mcg beta-carotene; 0.1 mg vitamin E


Preparation

Heat 2 tablespoons of the broth in a large saucepan or 3 quart pot. Add the onion and cook and stir for 3 minutes, adding more broth as needed to prevent sticking. Add the grain and cook and stir for 5 minutes. Add the cauliflower, salt, and broth. Cover and cook about 25 minutes, or until the grain has absorbed all of the water. When the grain is done, mash the mixture with a potato masher. Add up to two cups of additional water or vegetable broth, if necessary, in order to obtain a smooth consistency. Stored in a covered container in the refrigerator, leftover Mashed Grains and Cauliflower will keep for up to 3 days.

Additional Tips

Put Mashed Grains and Cauliflower into a blender or food processor, add a little rice or alternative milk, and whip for a lighter variation.

*Millet and quinoa are gluten free grains. Couscous is made from wheat.

The Cancer Project

Visit The Physicians Committee website for more delicious Food For Life recipes.




The Cancer Survivor's Guide:
Foods That Help you Fight Back
is available at Amazon.com

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