Glycemic Index Cookbook For Dummies
Book image
Explore Book Buy On Amazon

This recipe for curried cauliflower is great for low-glycemic diets because you steam-cook the cauliflower. On a low-glycemic diet, you’re looking for lots of healthy nutrients, and steaming is one of the healthiest ways to cook vegetables because it retains all the nutrients.

Instead of just adding butter and salt to bland veggies after you steam or boil them, you can throw them into a pan and coat them with some great ingredients while you finish cooking them, as you do in this flavorful curry dish. And if you like a lot of spice, add some chili powder along with the curry!

If the yogurt in this dish doesn’t seem warm enough after you mix it with the cauliflower, turn the heat on low and continue to stir until it’s warm enough to eat. Just be sure you don’t bring it to a boil, or you’ll scorch the yogurt.

Low-Glycemic Curried Cauliflower

Preparation time: 5 minutes

Cooking time: 8 minutes

Yield: 4 servings

2 cups cauliflower florets, washed

1 1/2 teaspoons curry powder

1 teaspoon all-purpose flour

1/4 cup vegetable broth

1 tablespoon honey

1/4 cup low-fat plain yogurt

  1. Steam the cauliflower in a medium pot with a steamer basket until just tender, about 5 minutes. Drain and set aside.

  2. Heat a medium-sized nonstick skillet over medium heat, add the curry powder and flour, and whisk them together for about 15 seconds.

  3. 3.Whisk the broth and honey into the flour mixture over medium-high heat, and boil until thick, about 2 minutes, whisking continuously. Add the cauliflower, and toss to coat evenly. Turn the heat off, and stir in the yogurt until creamy and warm. Serve immediately.

Per serving: Calories 43 (From Fat 5); Glycemic Load 4 (Low); Fat 1g (Saturated 0g); Cholesterol 1mg; Sodium 82mg; Carbohydrate 9g (Dietary Fiber 2g); Protein 2g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

This article can be found in the category: