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Garlic Cauliflower Mushroom Skillet

Garlic Cauliflower Mushroom Skillet: A Quick Flavor Adventure

A vibrant Garlic Cauliflower Mushroom Skillet, quick to prepare and bursting with nutrients, perfect for a low-carb, gluten-free meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Healthy Light Meals
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Vegetables
  • 1 head Fresh Cauliflower Choose firm heads without brown spots.
  • 8 ounces Mushrooms (e.g., Cremini or Shiitake) Fresh is best—avoid damp or shriveled ones.
  • 4 cloves Garlic Fresh minced garlic is preferred over powder.
For Sautéing
  • 2 tablespoons Olive Oil Can substitute with coconut oil for a vegan option.
  • to taste Salt Adjust to taste.
  • to taste Pepper Adjust to taste.
  • Optional Seasonings (e.g., paprika, Italian seasoning) Can add depth and additional flavor layers.
For Finishing Touches
  • 1 tablespoon Lemon Juice Brightens the dish.
  • optional Parmesan Cheese Can substitute with a plant-based alternative.
  • to taste Fresh Herbs (e.g., parsley) Used for garnish.

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large skillet over medium heat for about 1-2 minutes until it shimmers.
  2. Add the cauliflower florets to the skillet, sautéing for 5-7 minutes until tender and golden.
  3. Incorporate the sliced mushrooms, cooking for an additional 4-5 minutes until softened.
  4. Add minced garlic, paprika, Italian seasoning, salt, and pepper, cooking for 2 more minutes until fragrant.
  5. Remove from heat and drizzle with lemon juice, adding optional Parmesan cheese and fresh parsley before serving.

Nutrition

Serving: 1plateCalories: 150kcalCarbohydrates: 9gProtein: 4gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 250mgPotassium: 500mgFiber: 3gSugar: 2gVitamin A: 10IUVitamin C: 30mgCalcium: 100mgIron: 1mg

Notes

Customize by adding your favorite vegetables or proteins. Control the heat to prevent burning the garlic. Store leftovers in airtight containers for 3-5 days in the fridge or freeze for 2-3 months.

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