68°F

Cooking with Lauren K: Cauliflower & Garlic Dip

We kick off a new segment with Lauren Kudlawiec, a finalist in the Rachael Ray Great American Cookbook Competition, called “Cooking with Lauren K.” This week Lauren shares her recipe for Cauliflower & Garlic Dip.
We kick off a new segment with Lauren Kudlawiec, a finalist in the Rachael Ray Great American Cookbook Competition, called “Cooking with Lauren K.” This week Lauren shares her recipe for Cauliflower & Garlic Dip.
 
Lauren will be sharing recipes with us every Wednesday throughout the summer. By the end of June, Lauren will have shared recipes for a full course meal. Today, we start with the appetizer!
 
Roasted Cauliflower Dip

Roasted cauliflower with garlic and onions is one of my favorite vegetables dishes. I created this recipe when I was on a “throw stuff I have in the fridge in the food processor and see if makes a good dip” kick. It’s a great appetizer to have on hand for guests and taste great hot or cold. I enjoy bringing the leftovers (if there are any!) to work and sharing with my friends, who always ask for the recipe after tasting it!
 
Prep Time: 10 minutes   
Servings: 8, about ¼ cup each   

Bake Time: 20 minutes 
Total Cost: $3.82

 
Ingredients
½ large head of cauliflower, cut into florets
1 small onion, sliced
2-3 cloves of garlic, smashed and peel removed
1 tablespoon olive oil
Salt and pepper to season
¼ parmesan cheese
¼ cup light sour cream
¼ cup light mayonnaise
2 ounces cream cheese
   
Directions
Preheat oven to 400 degrees. Line a rimmed baking sheet with foil and coat with cooking spray to prevent sticking. Spread the cauliflower, onions and garlic on the pan. Toss with 1 tablespoon olive oil and season and salt and pepper. Roast for 20 minutes. Remove from oven and let cool a few minutes.
 
Add the cauliflower mixture, parmesan cheese, light sour cream, light mayonnaise and cream cheese to a food processor. Pulse 10 times and then let the mixture run until a smooth dip forms. Add additional salt and pepper if desired.
Serve warm or at room temperature with pita chips, crackers, pretzels or fresh veggies such as carrots, cucumber, cherry tomatoes and sugar snap peas!
 
Nutritional Information
Calories: 112 
Total Fat: 8.2g 
Sodium: 312mg 
Carbohydrates: 6.9g

Fiber: 2.3g 
Sugar: 0.7g 
Protein: 4.1g

 
Savvy Spender Tip: Use the other half of your head of cauliflower to make Cali-tatoes!
 

Lauren K specializes in healthy meals that won’t break your budget. For more great ideas, visit Lauren K’s Kitchen.
Page: [[$index + 1]]
comments powered by Disqus