cauliflower steak

These days, cauliflower is all the rage. Everyone from fit foodies to culinary wizards seems to be realizing the potential of this unassuming star of the veg department. On its own, this bland cousin of broccoli isn’t anything to write home about, but spicy cauliflower steaks? Now we’re talking. Try this antioxidant-packed recipe as a side dish to your favorite lean protein or wow your vegetarian companions and serve it up as the main course. Either way, at only 100 calories, it’s a winner.

Turmeric Cauliflower Steaks with spicy tomato sauce

Prep Time: 10 min  •  Total Time 25 min  •  Makes 2 servings

  • 1 medium cauliflower
  • 3 tsp canola oil, divided
  • ½ tsp peeled and grated turmeric rhizome
  • ½ tsp peeled and grated ginger root
  • ¼ tsp ground cumin
  • ¼ tsp freshly ground pepper
  • 1 Tbsp fresh cilantro, roughly chopped
  1. Pre-heat oven to 400°F. Line baking sheet with parchment paper and set aside.
  2. Remove leaves from the cauliflower and trim the stem slightly. Cut straight down the core and remove each rounded side to create 2 flat steaks about 2 cm thick (save florets removed for another use).
  3. Heat 1 tsp of oil in large frying pan and sear cauliflower steaks (both should fit stem-to-stem) until golden brown, about 2 minutes per side. Gently transfer to baking sheet.
  4. Mix together the remaining 2 tsp of oil, turmeric, ginger, and cumin. Spread the mixture onto the cauliflower steaks. Add freshly ground pepper to taste.
  5. Roast in the oven until tender-crisp, about 15 minutes. Meanwhile, prepare Spicy Tomato Sauce.
  6. Serve on a bed of rice, quinoa, or a simple puree made from the extra cauliflower florets and top with Spicy Tomato Sauce. Garnish with additional fresh cilantro.

NUTRIENTS PER SERVING (1 steak with ⅓ cup sauce):
Calories: 100, Fat: 6 g, Carbs: 10 g , Protein: 3 g, Fiber: 4 g

Spicy Tomato Sauce

Total Time 15 min  •  Makes 7 servings

  • 1 Tbsp canola or grapeseed oil
  • 3 cloves garlic, minced
  • 1 Tbsp peeled and grated ginger root
  • 1 ½ tsp peeled and grated turmeric rhizome
  • ½ tsp ground cumin
  • 1 tsp ground coriander
  • 1 14.5 oz can diced tomatoes
  • 1 small serrano chili pepper, diced
  • ¼ tsp cayenne pepper
  • 3 Tbsp chopped fresh cilantro
  • Freshly ground pepper
  1. Add 1 Tbsp oil to the same frying pan used for cauliflower over medium heat and add the ginger and garlic. Cook, stirring, for about two minutes.
  2. Add turmeric, cumin, and coriander, and continue to stir frequently, until fragrant, another two minutes.
  3. Add the tomatoes (including all juice from the can), chili pepper, and cayenne. Using a wooden spoon, mash the tomatoes to break them up into a chunky sauce and simmer.
  4. Add the cilantro and cook for another minute.
  5. Season with pepper to taste.

NUTRIENTS PER SERVING (⅓ cup):
Calories: 41, Fat: 2 g, Carbs: 5 g, Protein: 1 g, Fiber: 1 g

Join the STRONG Newsletter

Our Mission is to Motivate, Educate & Empower You to Achieve a Fit & Healthy Life.