Weight Watchers-Friendly Cauliflower Steaks with Savory Filling and Melted Mozzarella
Ingredients:

  • Cauliflower Steaks:
    • 1 large head of cauliflower
    • 2 tablespoons olive oil (instead of 1/4 cup to reduce points)
    • 1 teaspoon salt
    • A pinch of black pepper
    • 1 teaspoon paprika
    • 1 teaspoon garlic powder
    • 2 tablespoons grated Parmesan cheese (instead of 3 tablespoons)
  • Filling:
    • 1 medium onion, finely chopped
    • 1 medium carrot, grated
    • 1 tablespoon olive oil (instead of 3 tablespoons)
    • 1/2 teaspoon salt
    • A pinch of black pepper
    • 1 teaspoon garlic powder
    • 1 teaspoon dried parsley
    • 1 can tuna (80 g), drained (optional, choose tuna in water for fewer points)
    • 80 g shredded mozzarella cheese (instead of 100 g)
  • Garnish (Optional):
    • Chopped parsley

Instructions:

  1. Prepare the Cauliflower Steaks:
    • Preheat your oven to 400°F (200°C).
    • Remove the leaves from the cauliflower and trim the stem so the cauliflower can sit flat. Cut the cauliflower into thick steaks, approximately 3/4 inch thick. Depending on the size of the cauliflower, you should get about 2-4 steaks from one head.
    • Arrange the cauliflower steaks on a baking sheet.
  2. Season and Bake the Cauliflower Steaks:
    • In a small bowl, mix together the olive oil, salt, black pepper, paprika, and garlic powder.
    • Brush both sides of each cauliflower steak with the oil and spice mixture.
    • Sprinkle grated Parmesan cheese on top of each steak.
    • Bake in the preheated oven for 15 minutes, then carefully flip each steak and bake for another 15 minutes or until golden and tender.
  3. Prepare the Filling:
    • While the cauliflower bakes, heat the olive oil in a pan over medium heat.
    • Add the chopped onion and grated carrot. Sauté until the onion becomes translucent and the carrot is tender, about 5-7 minutes.
    • Season with salt, black pepper, garlic powder, and dried parsley.
    • If using tuna, stir it into the pan and mix well. Heat through for a couple of minutes, then remove from heat.
  4. Assemble and Finish the Dish:
    • Once the cauliflower is tender, remove it from the oven.
    • Top each steak with a portion of the onion, carrot, and tuna mixture.
    • Sprinkle shredded mozzarella cheese over each filled steak.
    • Place the baking sheet back into the oven and broil for 3-5 minutes or until the cheese is melted and slightly golden.
  5. Serve:
    • Garnish with chopped parsley if desired.
    • Serve hot as a main dish or as a hearty side.

Tips:

  • Portion Control: Reducing the amount of olive oil, Parmesan cheese, and mozzarella cheese helps lower the points without sacrificing flavor.
  • Lean Protein: Using tuna in water adds lean protein to the dish, but you can omit it for a vegetarian version.
  • Flavor Boost: Add fresh herbs like parsley or basil to enhance the flavor without adding points.

Benefits:

  • Low-Carb and Nutrient-Rich: Cauliflower is a low-carb vegetable rich in vitamins C and K, and fiber, making it a nutritious base for this dish.
  • Protein-Packed: The inclusion of tuna and mozzarella adds protein, making the meal more filling and satisfying.
  • Satisfying Comfort Food: This dish offers the comfort of a cheesy, savory meal while keeping the calories and points in check.

Nutritional Information (per serving, assuming 4 servings):

  • Calories: ~220 kcal
  • Protein: ~13g
  • Fat: ~15g
    • Saturated Fat: ~5g
  • Carbohydrates: ~12g
    • Fiber: ~4g
    • Sugars: ~4g
  • Weight Watchers Points: Approximately 6 points per serving (may vary depending on specific brands and portion sizes)

This Weight Watchers-friendly version of Cauliflower Steaks with Savory Filling and Melted Mozzarella allows you to enjoy a satisfying, low-carb, and delicious meal while staying on track with your health goals.