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Looking for Recipes to Cut Carbs? Try this Delicious Roasted Potatoes, Onions and Cauliflower

Posted Sep 25 2012 12:00am

Roasted Potato, Onion and Cauliflower

Last Sunday was a special day...we celebrated my brother-in-law, Matt's, birthday! We all hopped in the boat to head over to  Whitey's Fish Camp  for lunch - was it not a gorgeous day? The mullet were jumping, it wasn't too hot and Saturday afternoon I had gotten four hours of cleaning done on the house so we would come home to a nice, clean place.

While we were at Whitey's, the discussion turned, as it usually does around me, to food.  The fact that my Matt and sister-in-law, Kathryn love potatoes but would like to cut back on the carbs.
Roasted Potato, Onion and Cauliflower

I had to jump to the defense of the potato.  If eaten in moderation, it is so much better than eating a processed, white carb out of a bag from the vending machine.
Tip: If you are working on making a switch to eating healthier foods but still love your white carbs, eat a potato.  You can poke a few holes with a fork, wrap it in a wet paper towel and put it right in the microwave at work - about 3 minutes for small potatoes and 4 1/2 minutes for medium.   I like this tutorial for detailed instructions.
As for the nutrition, just look at what your getting when you swap that potato for potato chips out of the vending machine!  This is a great graph from  World's Healthiest Foods .
Nutrients in
Potatoes
1.00 each baked (173.00 grams) Nutrient%Daily Value
vitamin C    27.6% vitamin B    627% potassium   26.4% tryptophan 21.8% manganese  19% fiber             15.2% Calories      (160)8%
For those of you that still want to cut your carbs and get even more nutrients into your diet, I have the recipe for you!  Roasted potatoes and onions is one of my family's favorite recipes, so this time, I tried mixing in the cauliflower - this is for you Matt and Kathryn! Here is the nutrient profile on the Cauliflower.
Nutrients in
Cauliflower
1.00 cup raw (107.00 grams) Nutrient%Daily Value
vitamin     C 85.9%
vitamin     K 20.7% folate         15.2% choline      11.1% vitamin     B 610% potassium 9.1% fiber          8.5% mang.       8.5% molybd.    7.1% vitamin     B 57.1% trypto.      6.2% phosph.    4.7% protein     4.1% magnes.   4% vitamin    B 23.5% vitamin    B 13.3% vitamin    B 32.7% iron          2.5%
Calories  (26)1%
This mixture came out so well - we may even have a new favorite. I loved the tender cauliflower along with the creamy potato. You won't miss the extra potatoes!
Roasted Potato, Onion and Cauliflower

Ingredients
1 Tbsp olive oil
1 small head cauliflower**
1 Russet potato**
1 large onion
1/4 - 1/2 tsp salt (to taste)
1 1/2 tsp granulated garlic
Fresh ground pepper, to taste
Directions
1. Preheat oven to 375F; chop cauliflower, potato and onion into bite size pieces; mix all ingredients in a large bowl, (start with 1/4 tsp salt).
2.  Bake 30 minutes; set broiler to high, broil 3 to 5 minutes or until potato and cauliflower and browned and tender. Taste, and adjust seasoning as necessary.
Nutrition Facts
6 Servings
Amount Per Serving  Calories 68.8
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 113.1 mg
Potassium 325.4 mg
Total Carbohydrate 10.9 g
Dietary Fiber 2.3 g
Sugars 0.3 g
Protein 1.9 g Vitamin A 0.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.0 %
Vitamin C 48.8 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 2.0 %
Copper 3.7 %
Folate 8.9 %
Iron 3.0 %
Magnesium 4.4 %
Manganese 8.5 %
Niacin 3.2 %
Pantothenic Acid 4.2 %
Phosphorus 4.9 %
Riboflavin 2.6 %
Selenium 0.9 %
Thiamin 4.4 %
Zinc 1.9 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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