It’s hard not to be impressed by a meal that is easy to prepare, healthy, and tastes great. If you need something to match the carbs in your main course, then this sauteed cauliflower recipe is for you. This dish will save the day whether you are managing work deadlines and trying to get dinner ready, or are in the middle of a meal prep for the week.
Let me share a secret with you: sautéed cauliflower is more than just a side, it can change the entire meal. Once you get the hang of garlic sautéed cauliflower, you are going to want to make it over and over. It’s simple, nutritious, and goes well with just about anything. Aside from being extremely easy to cook, this recipe will provide you with the energy that your body needs. Grab your skillet becasue it is time to cook!
Table of Contents
Why You Will Enjoy This Sauteed Cauliflower
Eating healthy does receive a fair amount of stick. Not without reason, however, it is often believed to be just kale smoothies and tasteless salads. This recipe is proof that healthy can mean delicious food. This recipe will, most likely, become a staple dish in your kitchen.
– Perfect for Weekday Dinners: This dish can be prepped and cooked in around 15 minutes. Great for weekends or week nights.
– Low in Carbs: Packed with fiber which helps with digestion, this recipe is great for anyone who needs to manage their weight or needs a lighter option.
– Tasted Garlicky Goodness: This dish is sure to be loved by your entire family as the combination of garlic with thyme truly elevates the flavor of this dish.
All of The Garlicky Goodness Ingredients
A portion of this recipe’s beauty stems from the fact that one only requires a handful of ingredients. Furthermore, they are all simple to acquire. No need to look for weird pantry staples:
– 1 small head cauliflower (about 1 pound after trimming)
– 2 tablespoons olive oil
– 1 tablespoon fresh garlic, minced (because fresh garlic makes all the difference!)
– ¼ teaspoon salt
– ¼ teaspoon black pepper
– ½ teaspoon dried thyme
Just like that. Simple. And, for those questioning where to get fresh garlic, no worries! I have tips coming up that will make this a lot easier.
Step-By-Step Instructions for Sauteed Cauliflower
And now for the amazing bit—the actual creation of the sauteed cauliflower! If you follow these steps carefully, you will, without a doubt, have a golden, garlic masterpiece ready to go in no time.
1. Getting the Cauliflower Ready
Give your cauliflower a wash and trim away any unwanted outer sections. Cut it up into small pieces that look easy to bite into. Consider it as treating your cauliflower to a spa session before it steps into the limelight. Pro tip: all your pieces should be the same size so that they cook evenly.
2. Soften It Up
To soften the cauliflower, put it in a microwave-safe bowl with a tablespoon of water. Cover it with a microwave-safe plate or some plastic wrap. Microwaving needs to be set to high for about 4 minutes to around tender. Pour out the water when you’re done. (Microwaving does help in speeding up many processes without ruining the flavor of the food.)
3. Sauté to Perfection
Put olive oil in a medium to large skillet surrounding it with a 12 inch skillet and heat it to medium high. The mixture should also have: cauliflower, garlic, pepper, dried thyme, and salt in it. Stir for a bit and let it cook undisturbed for about 2 to 3 minutes. Then let the florets to brown which would turn out to be caramelized.
4. Finish and Serve
Stir the cauliflower gently, and then cook it for 1 to 2 minutes at least. It should be golden brown. So serve it hot and watch it disappear!
Cooking Tips for Success
– Don’t Overcrowd the Pan: It wont brown well if the skillet is too full. Cook in batches or use a large pan.
– Beware of Garlic: Fresh garlic may easily burn, so keep a watchful eye on it while sautéing! Burning garlic is not ideal for anyone’s masterpiece!
– Add Your Own Flavor: Go ahead and add other spices, such as red pepper flakes or paprika, if you want to add some pizzazz. You can also use some grated parmesan for an extra cheesy flavor.
And don’t forget; cooking is meant to be enjoyed. The world will not come to an end if the cauliflower does not turn out perfectly golden in color every single time. To say it in my own words, “What’s most important is the affection you add when preparing the dish instead of the dish itself.”
My Affair And Personal Story Along With Cauliflower My Love
Let’s go back to where I lost track of time in my life. This has to be my most chaotic week so far. My children were all waiting for dinner mentally, I had a list of chores waiting to be done as I sat down with no energy to prepare something fancy. It is during this moment I discovered the recipe for garlic sautéed cauliflower. Threw it with some spices for a few minutes, placed it next to grilled chicken, and guess what? The children loved the dish. They asked for more.
That very day, I understood some key pointers: Eating healthy doesn’t have to be so complex. Sometimes cooking is so easy, the process is what makes it pleasing. Now, this fried or sautéed cauliflower is featured in our family dinners regularly. This has been my frais fare for all the busy weekdays and unexpected guests.
Answering Your Questions
Can I substitute the cauliflower with another vegetable?
Of course, you can! While this recipe is focused on making cauliflower the main ingredient, swapping it out for broccoli or zucchini will work just as well. Just remember to change the cooking time to account for the vegetable’s texture.
How do I store leftovers?
As with any food, leftovers should be kept in an airtight container and stored in the refrigerator. These should be consumed within 3 days. The leftover food should be warmed slowly in a skillet or microwave to retain its original texture.
What can I pair this with?
This recipe has an exceptionally low carbohydrate count, making it a perfect side dish to accompany grilled meats, roasted salmon, and even pasta. For a hearty meal idea, try serving it alongside meatballs without breadcrumbs or pair it with a flavorful beef breakfast sausage for brunch. Alone, the dish stands as a light lunch option.
Closing Remarks on Sauteed Cauliflower
This sauteed cauliflower showcases an effortless, wholesome way to relish sauteed cauliflower. On the off chance you are an experienced home cook, or just starting to enjoy the world of healthy recipes, cooking doesn’t need to be complicated and this dish proves that point. A few ingredients and a little effort can create something memorable—food you can be proud of.
If you’re curious about the incredible health benefits of cauliflower, such as its rich nutrient profile and versatility in promoting wellness, be sure to check out this detailed article from Healthline: Benefits of Cauliflower . It’s a great resource to deepen your understanding of why this vegetable deserves a regular spot in your meals.
Next time you need to satisfy a craving for a side dish full of flavor and packed with nutrients, this sauteed cauliflower might just be perfect for you. Test it out! You might surprise yourself by loving it. If you decide to make it, I would love to hear about it! Reach out to me via text, message, or social media since I would love to hype you up.
Until next time, happy cooking and enjoy stuffing your face with your delicious food!
With a side of love and garlic sprinkles,
Kerensa
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Sauteed Cauliflower Recipe
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Yield: 4 servings 1x
- Category: Side Dishes
- Cuisine: American
Description
Steamed first, then quickly cooked in olive oil, this sauteed cauliflower recipe is delicious and easy to make.
Ingredients
1 small head cauliflower – 1 pound after trimming
2 tablespoons olive oil
1 tablespoon fresh garlic – minced
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried thyme
Instructions
- Trim and wash the cauliflower. Chop it into bite-size pieces.
- Place the cauliflower in a microwave-safe bowl with 1 tablespoon of water. Cover tightly with a microwave-safe plate or plastic wrap. Microwave on high until almost tender, about 4 minutes. Drain.
- Heat the oil in a large 12-inch skillet over medium-high heat. Add the cauliflower, garlic, salt, pepper, and dried thyme.
- Allow the cauliflower to cook undisturbed until some pieces are browned on the bottom, 2-3 minutes.
- Gently stir and keep cooking for 1-2 more minutes, then serve.
Notes
- In the first step, when you microwave-steam the florets, you shouldn’t overcook them. Overcooking them will result in mushy cauliflower. So, start with just 4 minutes – you can always add a minute or two, or reduce the heat when they’re in the skillet and saute them for a little longer.
- You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them in the microwave at 50% power or in a 350°F oven. I like them cold, too! Sometimes, I add them cold to a salad the next day for my lunch. You can also freeze the cooled leftovers in a freezer-safe container for up to three months.
Nutrition
- Serving Size: 0.25 recipe
- Calories: 80 kcal
- Sugar: 1 g
- Sodium: 160 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Carbohydrates: 4 g
- Fiber: 2 g
- Protein: 1 g