Category: Cauliflower

Salmon Quinoa Bowl

Salmon Quinoa Bowl

This delicious fall quinoa salmon bowl was inspired by my favorite restaurant Tavern In The Square.  Me, my husband and our kids decided to try Tavern In The Square restaurant out one day and I FELL IN LOVE with the quinoa bowl I ordered so 

Caulichos aka Cauliflower Nachos

Caulichos aka Cauliflower Nachos

I personally LOVE cauliflower and what better way to enjoy it! I love cauliflower nachos aka Caulichos. They can be made any way you would like and with whatever toppings you would like as well.  Nachos are also a great way to use up leftovers 

Crab Cauliflower Mac & Cheese

Crab Cauliflower Mac & Cheese

My Crab Cauliflower Mac & Cheese recipe is a crab lover’s dream with some veggies for good measure. 

It is rich with flavor but packed with a lot of protein keeping you full for hours.

This dish was done in under 30 minutes and made great for meal prep. 

Here is what you will need:

  • Cauliflower
  • Light laughing cow wedges
  • Cottage cheese
  • Roasted garlic
  • Salt & Pepper
  • Lumb crab meat
  • Old Bay seasoning
  • Dak’s Lemon Pep seasoning or lemon pepper seasoning of choice
  • Fresh lemons
  • Pasta (I used protein pasta)
  • Reserved pasta water
  • Onions
  • Spinach
  • Breadcrumbs
  • Chicken bone broth, I use Kettle & Fire. Code: CHEFALLIESKITCHEN for 20% off at Kettle & Fire

Roasted cauliflower is one of my favorite roasted veggies. 

In a 425-degree oven put some garlic sliced open onto some foil. Drizzle with some olive oil and cover up and place into the oven for 45-60 minutes until roasted and super soft

Here is the blender I use. Order that here if interested. 

 

This is the crab that I buy at Costco.

The best seafood seasoning is Old Bay

My all-time favorite seasonings are from Dak’s Spices and they have ZERO salt. Code:Chefallie for 10% off

Here is how to make it:

  1. Preheat the oven to 425 degrees and place the cut-up cauliflower onto a sheet pan.
  2. Spray the cauliflower with avocado oil and season with salt and pepper to taste
  3. Roast for 25 minutes (set aside)
  4. Get a saucepan with water ready for the pasta add some salt to the water
  5. Add the pasta and cook until al dente, set aside
  6. In a bowl season the crab with Old Bay seasoning, Lemon Pep seasoning, lemon zest, lemon juice. Salt and pepper to taste
  7. Place the cauliflower, laughing cow, roasted garlic and salt and pepper into a food processor or mini blender
  8. In a sauté pan spray with avocado oil
  9. Add the onions and cook until translucent
  10. Add the chicken broth then the cauliflower cheese sauce
  11. Add reserved pasta water until consistency represents a cheese sauce
  12. Add the crab and pasta into the pan until warmed up
  13. Chopp spinach up and add to the pan until wilted
  14. Place some toasted breadcrumbs on top of the pan and place into the oven until golden brown
  15. Garnish with lemon juice and enjoy

 

Crab Cauliflower Mac & Cheese

Crab lovers' pasta with a healthy twist on mac & cheese
Course: Dinner, lunch
Cuisine: American
Keyword: cauliflower, Crab, healthi, healthier choices, healthier dinner, healthier food, healthy meals, healthy pasta, healthy recipe, meal prep, pasta dishes, roasted veggies, seafood, weight watchers, ww, ww dinner
Servings: 8

Equipment

  • Sheet pan
  • 1 Mini food processor or mini blender
  • 1 Oven safe sauté pan

Ingredients

Cauliflower Cheese sauce

  • 1 1/2 Cup Roasted cauliflower
  • 1 Light laughing cow wedge
  • 1/4 Cup Good Culture low fat cottage cheese
  • 2 TBSP Roasted garlic see notes
  • Salt & Pepper to taste

CRAB

  • 1 1/4 Cup Lumb crab meat
  • 1/8 tsp Old Bay seasoning
  • 1/4 tsp Dak's Lemon Pep seasoning or lemon pepper seasoning of choice
  • Salt & pepper to taste
  • 1 tsp Fresh lemon zest
  • Splash lemon juice

Pasta

  • 4 oz Barilla Protein pasta weighed out dry
  • 1/4-1/2 Cup Reserved pasta water

Pasta Add Ins

  • 1/3 Cup Onions chopped or sliced
  • 2 Cups Spinach
  • 1/4 Cup Chicken bone broth

Garnish

  • 1/4 Cup whole wheat bread crumbs toasted
  • Splash Lemon juice

Instructions

  • Get the water on the stove ready for pasta
  • Roast the cauliflower at 425 degrees with a spray of avocado oil and season with salt & pepper. Roast for 25 minutes (set aside)
  • In a bowl place the crab meat, Old Bay seasoning, lemon pep, lemon juice. Season with salt & pepper to taste.
  • Place pasta into the water and cook until al dente. Reserve 1/2 cup of pasta water . Set pasta aside
  • In a mini food processor or blender place the cauliflower, light laughing cow wedge, cottage cheese and roasted garlic. Blend until smooth
  • Season with salt and pepper to taste. Set aside
  • In a oven safe sauté pan spray with avocado oil and sauté onions until translucent
  • Once the onions are translucent add the chicken broth and the cauliflower cheese sauce
  • Add the pasta and the reserved pasta slowly until cheese sauce is thickened but not too thick
  • Add the crab and pasta until everything is warmed back up
  • Chop the spinach and add to the sauté pan and mix until wilted
  • Sprinkle the toasted breadcrumbs on top and place into a 375-degree oven and cook until brown on top and bubbly on the edges
  • Garnish with some lemon juice and enjoy

Notes

Recipe serves 8, This is a rich dish so smaller portions
191 Calories on Calorie Command at Healthiapp.com
19.1g Protein
CODE: Ambassador_ChefAllie for $5 off PRO membership at Healthiapp.com
2 WW personal points
Click here to calculate your WW personal
CODE:Chefallie for 10% off at Dak's Spices
Cauliflower Parmesan

Cauliflower Parmesan

Need a low carb yet delicious and filling recipe? This was absolutely amazing, and I basically ate the entire sheet pan to myself in two days. It was so simple and can be a great meal prep option as well. The easiest and most delicious 

Roasted Rainbow Cauliflower

Roasted Rainbow Cauliflower

I personal LOVE roasted vegetables and I love a vegetable or side dish that takes little to zero effort. My Roasted Rainbow Cauliflower is done in no time and all cooked on a sheet pan which equals easy clean up. Make this for your next 

Beef, Bean & Cilantro Lime Cauliflower Rice Burritos

Beef, Bean & Cilantro Lime Cauliflower Rice Burritos

This was out of this word delicious! No need to go to a restaurant or a drive thru! Make this at home, you can customize it to your liking, but you’ll love this recipe the way it is.

Need a healthier alternative to those yummy burritos we all love? Here you are, look no further!

Beef, Bean & Cilantro Lime Cauliflower Rice Burritos

The ULTIMATE at home restaurant style burrito
Prep Time10 mins
Cook Time20 mins
Servings: 4

Equipment

  • Saute pan
  • Air fryer optional

Ingredients

Taco Meat

  • 1 Pound Ground beef 96/4
  • 1 TBSP Dak's Taco Knight seasoning or taco seasoning of your choice
  • Salt & Pepper to taste
  • 1/4 Cup Kettle & Fire Beef Bone Broth or beef broth of your choice
  • 1/4 Cup Fresh cilantro Chopped

Add - Ons

  • Fat free refried beans 1/4 C per burrito
  • fat free cheddar cheese 1/3 c per burrito
  • Shredded lettuce
  • Diced tomatoes or salsa Optional
  • Bolthouse salsa dressing 2 TBSP per serving

Rice

  • 1 Bag Cauliflower rice (10 - 12 oz.) Frozen steam in bag
  • 1/4 Cup Cilantro chopped fine
  • Fresh lime zest of one lime
  • Fresh lime juice Half a lime
  • Taco knight seasoning to taste
  • Salt & Pepper to taste

Tortilla/Flatbread

  • 4 Joseph lavash flatbread 1 per serving

Instructions

  • In a sauté pan brown beef, drain if needed then place back into the pan.
  • Add the beef broth, taco seasoning, cilantro, salt and pepper to taste. Set aside
  • Microwave steam in bag cauliflower rice according to package and strain any access water.
  • Place cauliflower rice into bowl with, chopped fresh cilantro, lime zest, lime juice, taco seasoning, salt and pepper to taste
  • Place flatbread down and time to assemble
  • Smear the refried beans, cheese, beef, cauliflower rice, lettuce, salsa then dressing.
  • Roll up and enjoy
  • For an extra outer crunch spray burrito once rolled and place into air fryer for a few minutes until crisp on the outside.

Notes

Recipe above serves 4 
9 WW (1 point earned from veggies)
Click here to calculate your WW personal points
8 Bites on Better Balance Healthi (Previously named iTrackBites)
415 Calories
Skinny Taco & Rice Stuffed Acorn Squash

Skinny Taco & Rice Stuffed Acorn Squash

How adorable is this? Just in time for the fall holidays and chilly nights! Squash has to be my all time favorite vegetable. You can do so many things with it and its absolutely amazing! I took this big acorn squash, roasted it and then 

Skinny Buffalo Chicken & Rice Casserole

Skinny Buffalo Chicken & Rice Casserole

This is a winner in my book. Not only do I love everything that involves buffalo chicken, its so versatile. Eat this as is with a side salad, put it into a tortilla or flatbread, make it into a pizza, calzone filling, dip, enchiladas or 

Breakfast Burrito

Breakfast Burrito

 

Breakfast Burrito

When in doubt, wrap it up in a burrito. You can grab so many things and just start piling it in.
Prep Time5 mins
Cook Time10 mins
Course: Breakfast, Dinner, lunch, Snack
Cuisine: American, Mexican
Keyword: breakfast, burrito, cauliflower, easy breakfast, easy recipe, eggs, healthy breakfast, healthy dinner, healthy lunch, healthy recipe, itrackbites, sausage, weightloss, weightwatchers, ww
Servings: 1

Equipment

  • Pan

Ingredients

  • 1 Joseph's Lavash Flatbread
  • 1/2 Cup Cauliflower rice I used steam in bag microwavable rice. Then drained any liquid
  • Dak's Butt Kickin Buffalo Seasoning
  • 1/4 Cup Black beans Drained & Rinsed
  • 1/4 Cup Rotel tomatoes Drained
  • 2 Eggland's Best Eggs
  • 28 Grams Fat free cheddar cheese
  • 28 Grams Avocado Chopped
  • 1 Morning Star Veggie Sausage Patty
  • Dak's Everything But-Tha Salt Seasoning CODE: Chefallie10 for 10% off
  • 1 TBSP Cilantro
  • 1 TBSP Scallions

Instructions

  • First you are going to want to microwave cauliflower rice according to package. Once done, squeeze out any liquid from the bag and set aside
  • Microwave the veggie sausage patty for about 40 seconds and then place onto a pan or flat top to crisp up. Spray a little avocado oil so it won't stick.
  • When ready to start assembling the burrito, Cut up the veggie sausage, brown up the cauliflower rice and season with salt , pepper and Dak's Butt Kickin Buffalo seasoning
  • Cook the eggs, seasoning with salt , pepper and Dak's Everything But-Tha Salt. I take a cheese melting dome ( You can find that under my Amazon store front on my front page under codes & links ) to have the steam cook the egg whites
  • Once cooked, add the rotel, black beans, cauliflower rice, cheese, sausage , avocado, Scallions, Cilantro and more seasonings if you'd like
  • Fold over and place into the Flatbread, making sure the burrito is sealed.
  • Take the open side of the burrito and place it back onto the flat top or the pan to seal. Once all sides are browned up, slice in half and enjoy.

Notes

5 WW ( Blue & Purple )
9 WW ( Green plan )
7 Bites on Better Balance iTrackBites
534 Calories
Loaded  Greek Hummus Dip

Loaded Greek Hummus Dip

My loaded hummus dip will be the talk of the next BBQ you attend!It is full of amazing vegetables and smooth and creamy hummus that is bulked with roasted cauliflower that I puréed into this creamy delicious dip!Serve with your choice of dippers or slab