For Professionals

Cheesy Cauliflower Steak

Prep time: 10 min
Cook time: 30 min

Looking for an easy low carb and vegetarian dish? These healthy cauliflower steaks are packed with flavor and a perfect way to add veggies to your dinner plate. 

Makes

4 servings

Serving size

½ of cauliflower head + sauce and toppings

Ingredients

2 medium cauliflower heads

2 tablespoons olive oil

¼ teaspoon sea salt

¼ teaspoon black pepper

2 tablespoons unsalted butter

2 tablespoons all-purpose flour

1 ½ cups low sodium vegetable broth

1 cup dairy-free cheddar style shreds (such as Daiya®)

1 ¼ teaspoons sriracha (or other hot sauce)

¼ cup red bell pepper, diced for garnish

¼ cup yellow bell pepper, diced for garnish

¼ cup green onion, sliced for garnish

 

Special Equipment

Cast-iron skillet

Instructions

  1. Preheat oven to 400°F.
  2. With a paring knife, remove the toughest outer leaves and trim stem ends of each cauliflower head, without coring.
  3. Resting cauliflower on stem, cut in half from top to bottom, creating two halves with stem attached. Now cut a 1 to 1 ½ inch-thick steak from the inside of each half. Repeat process with the second head. Be sure to save the ends for other uses.
  4. Heat half the oil in a large cast-iron skillet or non-stick frying pan over medium-high heat.
  5. Working in two batches, add cauliflower steaks, season with salt and pepper, and sear 2 to 3 minutes per side until golden brown. Only turn once as they are delicate.
  6. Remove from pan and place on a baking sheet lined with foil or parchment paper. Add 1 tablespoon oil to the skillet and repeat with remaining cauliflower steaks.
  7. Place remaining steaks on baking sheet and set aside for a few minutes while you start the cheese sauce.
  8. Melt butter in a medium saucepan over medium heat. Add flour and whisk until smooth.
  9. Take a second to place the cauliflower steaks in the oven to roast for about 15 to 20 minutes until tender.
  10. Add vegetable broth to butter and flour mixture. Cook until mixture thickens, about 3 minutes, stirring frequently. Reduce heat to low.
  11. Add cheese and whisk until cheese is melted, about 3 minutes. Remove from heat and whisk in sriracha. Set aside until steaks are done.
  12. Test the cauliflower steaks regularly for doneness as not to overcook, or the steaks will fall apart.
  13. When the cauliflower steaks are done, place on a serving plate and top each with ½ cup cheese sauce.
  14. Garnish with red and yellow peppers and green onions as desired.

Cooking Tip

Looking for a way to use leftover cauliflower from the recipe? Use leftover cauliflower for cauliflower rice.

Recipe contributed by Satellite Healthcare

Nutrition Info

Nutrition Info

Makes: 4 servings  Serving size: ½ of cauliflower head + sauce and toppings

Calories

300

Fat

19 g

Saturated Fat

7 g

Trans Fat

0 g

Cholesterol

15 mg

Carbohydrates

27 g

Sugar

7 g

Fiber

7 g

Protein

7 g

Sodium

424 mg

Calcium

94 mg

Phosphorus

134 mg

Potassium

914 mg