CAULIFLOWER "OSSO BUCCO"

cauliflower-ossobucco-700sqCauliflower steaks are a great alternative to various animal based proteins. If you follow a plant-based diet, think about using it in place of beef, veal or other animal proteins.  For example, cauliflower can be used as a meat substitute in many stews and other casseroles, such as my Cauliflower, Cashew and Carrot Curry.   In this recipe I’ve used cauliflower in place of veal shanks to make a delicious Cauliflower Osso Bucco.  I call this dish Osso Bucco due to the flavors. Though it does not involve any hollow animal bones when made with vegetarian ingredients.

How to make “Steaks” for Cauliflower Osso Bucco

Cauliflower steaks are easy to make.  Start by washing a head of cauliflower. Next, remove the extra leaves and bottom of the stalk, and slice the head vertically into 1 – 1 ½” thick “steaks.”  Use the steaks for Cauliflower Osso Bucco as a substitute for meat. Make sure to reduce the cooking time to keep them from becoming too mushy.

Cauliflower is low in calories and high in vitamin C

Foods that are rich in vitamin C can help with iron absorption which can help prevent iron-deficiency anemia.  As a cruciferous vegetable that contains phytochemicals, cauliflower may have cancer fighting properties.  Other members of the cruciferous family include cabbage, broccoli and brussels sprouts.

Why Make Osso Bucco Vegetarian?

Many people follow a plant-based diet because of philosophic or political views, for their health, or other reasons. As I said, out of convenience and because of the flavors, I call this version Osso Bucco too, even though there is no meat involved. Cauliflower Osso Bucco is a tasty alternative if you are trying to eat more of a plant-based diet. It can also help with the budget as making animal-based Osso Bucco is much more expensive than purchasing a few heads of cauliflower for dinner.

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
CAULIFLOWER "OSSO BUCCO"
Votes: 0
Rating: 0
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Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Passive Time 45 minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Passive Time 45 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 350 degrees F.
  2. Slice cauliflower into “steaks.”
  3. Encrust the cauliflower in flour (you may need to dip it in water briefly first to get the flour to stick).
  4. Place olive oil in large skillet and briefly brown the cauliflower steaks on medium high heat until a rich golden color. Turn at least once during cooking to prevent burning and ensure steaks have a golden crust on both sides.
  5. Push cauliflower to the side of the pan (or remove it to a plate if pan is too crowded) and add the garlic, lemon zest and carrots.
  6. Saute for 3-5 minutes, stirring occasionally.
  7. Add the tomato paste and broth and stir until blended. (If you removed the cauliflower from the pan in step 3, add it back to the pan at this time.)
  8. Cover the pan and place in the 350 degree F oven to bake for approximately 45 minutes until the cauliflower is soft.
  9. Check on it periodically to ensure there is enough liquid in the pan (you are braising the cauliflower, so the liquid should partially cover it while it cooks).
  10. Adjust seasonings, if needed.
  11. To serve, garnish with gremolata.
Recipe Notes

Nutrition information per serving:  170 calories;  5 grams fat; 0.5 grams saturated fat;  0 mg cholesterol;  220 mg sodium; 27 grams carbohydrate;  8 grams dietary fiber; 6 grams protein (values are approximate).

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