Tuesday, January 21, 2020

Cheesy Microwave Cauliflower

In support of my weight loss efforts, for some suppers, I eat only a vegetable such as broccoli or Brussels sprouts and for this meal I chose cauliflower.  I decided to use a recipe from Chef Lea Ann which I got a while back and thought that I’d blogged about but could not find so here it is (again).  Check out Lea Ann’s blog for her original recipe that looks like this.

Since it was the only thing I would eat for this meal, I wanted to eat up to about half of this small head, and keep it under 300 calories, I changed the recipe a little – also used the cheese we had on hand.  

Cheesy Microwave Cauliflower – Adapted from Cooking On The Ranch

1 head cauliflower rinsed, cored and bottom leaves removed
2 tablespoons water
¼ cup mayonnaise (reduced from ½ cup)
½ teaspoon dried onion flakes
½ teaspoon mustard
3 slices pepper jack cheese

1. Salt and pepper the cauliflower all over and place in casserole or on a plate. Add water and cover with a lid or plastic wrap.
2. Microwave on high 8 – 9 minutes or till tender crisp (I like mine done so went for 10 minutes).
3. Combine mayonnaise, onion, and mustard in small mixing bowl. Spoon mustard sauce on top of cauliflower. Use the back of the spoon a brush to spread the sauce evenly all over the top of the cauliflower. Lay slices of cheese over the top, alternating the way they face so they melt evenly.
4. Microwave for 1 – 2 minutes to heat topping and melt cheese. Let stand two minutes.

The final two minutes of nuking was a little too much for the cheese and some of if ran onto the plate but I spooned it back on after the pic.  Once again, it was very good and perfect for my around-300-calorie meal and it would be a tasty side dish for many meals.  Thanks Chef and the yellow cheese made yours prettier.

Photos can be enlarged by clicking on them and the blue words are links.

Have a great day and thanks for stopping by Almost Heaven South.


1/12/20 event date


  1. I love that cauliflower recipe and I'm glad you like it. I've never tried it with pepper jack. Great idea. That surgery date is getting closer. Keep us posted. We'll be thinking about you. Thanks so much for the shout-out!

  2. Larry, Cheese over cauliflower is one of the few ways I can get Laurie to eat this veggie. With broccoli, cheese isn't enough to convince her that its eatable. I like your use of pepperjack cheese even if it isn't as pretty. Keep up the good work diet wise! Take Care, Big Daddy Dave

  3. Your cauliflower looks great; we like ours with cheese, too. Great job sticking to the diet; I know the surgery can't come soon enough for you.

  4. It looks delicious! My husband doesn't care for cauliflower so I never make it...maybe this recipe would convert him!


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