Cauliflower head, grated 6 ea.
Extra-virgin olive oil spray as needed
Crushed garlic, finely chopped 3 oz.
Anchovy, whole, good quality, finely chopped (optional) 12 ea.
Walnuts, almonds or pistachios, very finely chopped 3 cups
Vermouth or dry white wine 1 ½ cups
Tomato sauce 6 cups
Whole wheat bread crumbs 1 ½ cups
Salt 3 tsp.
Ground black pepper, course 3 tsp.
Crushed red chili, optional to taste
Basil stems 1 ½ bu.
Vegetable noodles (such as Butternut Squash Noodles) or whole grain penne, cooked 3 lb. (or 2 ¼ lb. dry pasta)
Basil leaves, torn 1 ½ bu.
Parmesan cheese, freshly grated 4 oz.
Heat a large non-stick pan over medium heat. Add the grated cauliflower stirring frequently, until it is very well caramelized and a deep brown about 15-20 minutes. Spray occasionally with olive oil as necessary to prevent burning—BUT do not overdo it or the cauliflower will become soggy
Add the garlic, anchovy and walnuts (or other nuts of choice) and continue to sauté until aromatic, about another 5 minutes.
Deglaze the nicely browned vegetables with Vermouth or dry white wine. Cook over high heat until all the wine has been absorbed.
Add the tomato sauce, whole wheat bread crumbs, salt, black pepper, optional red chili, and basil stems.
Simmer for 30 minutes or until you have a delicious flavor. Remove Basil stems, adjust seasoning.
For Serving: Serve Cauliflower Bolognese over freshly cooked whole grain penne or vegetable “noodles” and garnish with basil leaves and grated parmesan.
This recipe meets all HKHL Recipe Nutrition Goals for an entrée.
Carbohydrate to fiber ratio: 5
Calories 400, Protein 20 grams, Carbs 65 grams, Fiber 12.5 grams, Saturated Fat 2.5 grams, 10.5 grams, 2 grams, Trans Fat 0 grams, Sodium 390 milligrams, 625 milligrams, Sugar 0 grams