Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.5% of RDA
• Calories: 4.7% of RDA
• Carbs: 6.9% of RDA
• Fat (total lipid): 1.4% of RDA
• Fiber: 13.7% of RDA
• Fructose: 13.8% of RDA
• Protein: 5.1% of RDA
• Sodium: 0.6% of RDA
• Sugar: 41.8% of RDA
• Vitamin A (IU): 8.2% of RDA
• Vitamin B6: 11.6% of RDA
• Vitamin C: 23.1% of RDA
• Iron: 1.5% of RDA
• Magnesium: 5.6% of RDA
• Manganese: 106% of RDA
• Niacin: 12.7% of RDA
• Potassium: 14.0% of RDA
• Zinc: 3.1% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
HOW TO MAKE CAULIFLOWER "COUSCOUS"
1.
Place cauliflower florets into a food processor. Pulse several times until the cauliflower looks like a coarse meal, resembling traditional couscous.
2.
Cover the bottom of a large sauté pan with a thin layer of water. Add a pinch of salt and orange zest. Bring to a simmer, stir.
3.
Add the ground cauliflower to the pot, spreading it out in an even layer. Bring to a simmer, then reduce heat to the lowest possible simmer setting.
4.
Cover the pan and cook/steam for 5 minutes. Remove from heat. Remove cauliflower to a sheet pat to cool.
5.
While cauliflower is cooling, add 1 cup of water to a saucepan and bring to a boil.
6.
Add the corn kernels and boil for ~2-3 minutes and drain.
MIXING ALL TOGETHER
7.
In a large bowl, add the cauliflower, corn kernels, pomegranate seeds, and raisins, fresh squeezed orange juice, and gently mix.
8.
Evenly distribute among 4 bowls/plates and sprinkle with fresh chopped parsley.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 94.6
Protein 5.79 g
Carbohydrates 19.0 g
Iron 0.29 mg
Fiber 3.84 g
Calcium 5.50 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
