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Day 4 Dinner: Roasted Cauliflower Steaks + Sautéed Garlic Kale

Prep Time:

5 Minutes

Cook Time:

25 Minute

Serves:

1

Level:

Beginner

About the Recipe

Thick, tender cauliflower steaks brushed with fragrant olive oil and earthy turmeric, paired with sautéed kale infused with garlic. This flavorful, nutrient-packed dinner is rich in fiber, antioxidants, and healthy fats.

Ingredients

Roasted Cauliflower Steaks:

  • ½ medium cauliflower, sliced into 1-inch thick “steaks”

  • 2 tablespoons olive oil (extra-virgin preferred)

  • ½ teaspoon ground turmeric

  • ½ teaspoon garlic powder (optional for extra flavor)

  • Sea salt and freshly ground black pepper, to taste


Sautéed Garlic Kale:

  • 1½ cups fresh kale, washed and chopped (stems removed)

  • 1 tablespoon olive oil or butter (for sautéing)

  • 1 small garlic clove, minced

  • Sea salt, to taste

  • Pinch of red pepper flakes (optional for heat)

Preparation

Roasted Cauliflower Steaks:

  1. Preheat Oven: Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.

  2. Prepare Cauliflower: Remove outer leaves and trim the stem of the cauliflower. Slice into 1-inch thick “steaks.”

  3. Mix Seasoning: In a small bowl, whisk together olive oil, turmeric, garlic powder (if using), sea salt, and black pepper.

  4. Brush & Roast: Brush both sides of the cauliflower steaks with the turmeric oil mixture. Place on the baking sheet and roast for 20-25 minutes, flipping halfway through, until golden brown and tender.


Sautéed Garlic Kale:

  1. Heat Oil & Sauté Garlic: Heat olive oil or butter in a skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.

  2. Add Kale: Add chopped kale to the skillet and stir to coat with the garlic oil.

  3. Sauté Kale: Cook for 3-4 minutes, stirring occasionally, until kale is wilted and vibrant green. Season lightly with sea salt and a pinch of red pepper flakes if desired.


Assemble & Serve:

  1. Plate Cauliflower & Kale: Transfer roasted cauliflower steaks and sautéed kale to a plate.

  2. Optional Garnish: Garnish cauliflower with a sprinkle of fresh parsley or a squeeze of lemon juice for added brightness.


Tips to Make it Even Easier:

  • Pre-Cut Cauliflower: Buy pre-cut cauliflower steaks or cauliflower slices from the store to save time.

  • Batch Roast Cauliflower: Roast multiple cauliflower steaks at once and store leftovers for quick reheating throughout the week.

  • Pre-Washed Kale: Use pre-washed, chopped kale for faster prep and cooking.


Quick & Simple Flavor Boost Options (Optional):

  • Tahini Drizzle: Drizzle roasted cauliflower with tahini sauce for added creaminess and nutty flavor.

  • Lemon Zest & Chili Oil: Add fresh lemon zest and a light drizzle of chili oil over the cauliflower for brightness and heat.

  • Parmesan Crust: Sprinkle grated Parmesan cheese over the cauliflower during the last 5 minutes of roasting for a crispy, cheesy finish.

  • Crispy Shallot Topping: Fry thinly sliced shallots in olive oil until crispy and sprinkle over kale and cauliflower for extra crunch.

  • Coconut Yogurt & Dill Sauce: Mix unsweetened coconut yogurt with fresh dill and a pinch of sea salt, then serve as a cooling dip for the cauliflower.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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