Ingredients
Tzatziki
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¾ cup nonfat plain Greek yogurt
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¼ cup sour cream
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1 tablespoon lemon juice
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1 clove garlic, minced
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½ teaspoon kosher salt
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½ medium cucumber, seeded and grated
Rice & Cauliflower Steaks
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1 cup red rice or brown basmati rice
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⅓ cup extra-virgin olive oil
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1 tablespoon lemon juice
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2 teaspoons curry powder
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½ teaspoon kosher salt
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2 medium heads cauliflower
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2 tablespoons chopped fresh cilantro
Directions
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To prepare tzatziki: Whisk yogurt, sour cream, lemon juice, garlic and salt in a medium bowl until smooth. Fold in cucumber. Refrigerate.
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To prepare rice & cauliflower: Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil.
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Prepare rice according to package directions. Keep warm.
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Meanwhile, whisk oil, lemon juice, curry powder and salt in a small bowl.
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Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut two 1-inch-thick slices from the center of each head to make 4 cauliflower "steaks." Cut enough of the remaining cauliflower into 3/4-inch florets to get 4 cups. Place the steaks and florets in a single layer on the prepared baking sheet. Brush both sides with the curry mixture.
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Roast, gently turning halfway through, until the florets are lightly browned and the cauliflower-steak stems are tender, 30 to 35 minutes.
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Refrigerate the florets and 6 tablespoons tzatziki for another use (see Tip, below).
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Divide the rice among 4 plates and top each portion with a cauliflower steak, 1/4 cup tzatziki and a sprinkle of cilantro.
Tips
To make ahead: Refrigerate tzatziki (Step 1) for up to 5 days; refrigerate roasted cauliflower florets for up to 3 days.
Tips: Turn leftovers into a Curried Cauliflower Salad for lunch: Combine 6 Tbsp. leftover tzatziki with 1 sliced scallion and 1/2 tsp. curry powder. Chop the reserved roasted cauliflower florets; stir into the sauce with 1/3 cup diced cucumber and 1/4 cup rinsed canned chickpeas. Serve garnished with cilantro, with a 6-inch whole-wheat pita.
Nutrition Facts (per serving)
410 | Calories |
21g | Fat |
49g | Carbs |
10g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3/4 cup rice, 1 cauliflower steak & 1/4 cup tzatziki each | |
Calories 410 | |
% Daily Value * | |
Total Carbohydrate 49g | 18% |
Dietary Fiber 7g | 24% |
Total Sugars 5g | |
Protein 10g | 21% |
Total Fat 21g | 27% |
Saturated Fat 4g | 20% |
Cholesterol 6mg | 2% |
Vitamin A 101IU | 2% |
Vitamin C 92mg | 103% |
Folate 113mcg | 28% |
Sodium 317mg | 14% |
Calcium 95mg | 7% |
Iron 1mg | 7% |
Magnesium 98mg | 23% |
Potassium 657mg | 14% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.