这种淡十字花科蔬菜是一种低热量的低碳水化合物替代品，纤维和维生素C，K和B6含量很高。花椰菜易于烹饪，并将其掺入各种菜肴中，从俗气的面包棒到玉米片。尝试一下这13种美味的食谱，然后在蔬菜中狗万买球网址偷偷摸摸而不牺牲风味！

1.俗气的香草花椰菜面包棒|ifoodreal

谈论简单的欢乐叮咬！这些花椰菜面包棒上充满了风味 - 减去碳水化合物。进行额外的冻结，然后在渴望咸味，低碳水化合物开胃菜或小吃时解冻。食谱在1个面包棒中煮12份。

营养（每份）：Calories: 53; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 7mg; Sodium: 108mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 1g; Protein: 5g

2.“一切”花椰菜百吉饼|Lexi的干净厨房

罂粟种子，芝麻，大蒜和洋葱 - 这些装满的百吉饼是百吉饼中您想要的一切，没有碳水化合物。食谱在每份百吉饼中煮4份。

营养（每份）：Calories: 124; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 106mg; Sodium: 480mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 4g; Protein: 7g

3.BACON CHEDDAR CAULIFLOWER CHOWDER|爱荷华州女孩吃

Enjoy the thick and creamy equivalent of loaded baked potato soup, made with less fat and salt. Perfect for fall and winter, a hot bowl of this chowder marries cauliflower with smoky bacon and sharp cheddar for a hearty and flavor-packed stew. Recipe makes 8 servings.

营养（每份）：卡路里：244;总脂肪：16克；饱和脂肪：8G;单不饱和脂肪：0g;胆固醇：55mg;钠：495mg;碳水化合物：9g;饮食纤维：1g;糖：4G；蛋白质：16克

4。5-INGREDIENT BACKED CAULIFLOWER TOTS|只是一种味道

These kid-friendly tots are made with minimal ingredients. They’re also lower in carbs and baked instead of fried, for a cleaner alternative you can serve your family any night of the week. Recipe makes 5 servings at 7 tots each.

营养（每份）：Calories: 97; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 39mg; Sodium: 136mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 5g; Protein: 7g

5。花椰菜米饭塔布尔·沙拉|你好发光

This remake of a classic Middle Eastern dish chooses cauliflower “rice” over bulgur for a low-carb, gluten-free makeover. Fast and fresh, this hydrating salad stays true to its roots with an abundance of cucumbers, tomatoes, fresh herbs and a refreshing lemon and olive oil vinaigrette. Recipe makes 6 servings.

营养（每份）：卡路里：109;总脂肪：5G；饱和脂肪：1g;单不饱和脂肪：3G;胆固醇：0mg;钠：81mg;碳水化合物：13G；饮食纤维：3G;糖：4G；蛋白质：3G

6。花椰菜玉米片|Beachbody博客

玉米片是地球上所有最好的东西，例如辣味莎莎，融化的奶酪和奶油酱 - 是终极的人群。这道菜易于制作和适应能力，可以满足所有人的满足 - 没有人会错过筹码。食谱送4份。

营养（每份）：Calories: 161; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 15mg; Sodium: 294mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 4g; Protein: 7g

7。蒜香土豆泥”|食品网络

This garlicky pot of gold makes the perfect low-carb substitute for mashed potatoes. Light and fluffy, these “fauxtatoes” get their creamy flavors from a touch of cream cheese, butter and Parmesan. Recipe makes 4 servings.

营养（每份）：卡路里：149;总脂肪：12克；饱和脂肪：7g;单不饱和脂肪：3G;胆固醇：31mg;钠：170mg；碳水化合物：8g;饮食纤维：4G;糖：4G；蛋白质：5G

8。2-INGREDIENT CAULIFLOWER TORTILLAS|SLIM PALATE

If you need a low-carb taco shell or burrito wrap, this quick recipe will be a godsend. Let your imagination run wild, and customize your cauliflower tortilla with your favorite spices. Try cumin for your Indian-inspired dishes or Italian seasoning for a pizza-flavored wrap. Recipe makes 3 servings at 2 tortillas each.

营养（每份）：Calories: 84; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 124mg; Sodium: 188mg; Carbohydrate: 4g; Dietary Fiber: 4g; Sugar: 4g; Protein: 7g

9.酥脆的花椰菜油条|COOKING LIGHT

这些淡淡的金色棕色油条是一个令人愉快的素食主义者 - 他们只需20分钟即可准备。与侧面沙拉一起食用，以完成这份素食。食谱在2个油条和1大汤匙酱中煮4份。

营养（每份）：卡路里：212;总脂肪：12克；饱和脂肪：4G;单不饱和脂肪：4G;胆固醇：109mg；钠：521mg;碳水化合物：17克；饮食纤维：3G;糖：G；蛋白质：11克

10。花椰菜鹰嘴豆泥|OH MY VEGGIES

Move over, chickpeas. It’s cauliflower’s turn in the hummus spotlight! Roasted cauliflower is blended together with garlic, tahini, lemon juice and olive oil for a creamy dip that goes hand in hand with pita bread and veggie sticks. Short on time? Boil cauliflower until soft instead of roasting, and proceed with the recipe as directed — this will cut the cook time in half. Recipe makes 6 servings.

营养（每份）：卡路里：142;总脂肪：11克；饱和脂肪：2G；单不饱和脂肪：3G;胆固醇：0mg;钠：41mg;碳水化合物：8g;饮食纤维：4G;糖：2G；蛋白质：5G

11.墨西哥切达干酪加利福尼亚松饼|我呼吸我饿了

At just 110 calories each, these three-cheese muffins are a great way to satisfy your next snack attack. They may appear small, but they’re bursting with jalapeño-cheddar flavors. Recipe makes 12 servings at 1 muffin each.

营养（每份）：卡路里：110；总脂肪：8克；饱和脂肪：4G;单不饱和脂肪：1g;胆固醇：51mg;钠：266mg;碳水化合物：2G；饮食纤维：2G；糖：1G；蛋白质：8G

12.俗气的花椰菜饼干|COOKING LIGHT

需要健康的开胃菜才能在您的下一个晚宴上服务吗？或者，也许您已经厌倦了同样的旧小吃？这个食谱用…花椰菜转变传统的饼干！它们完全不含麸质，每个饼干只有26卡路里，并充满了碎石式的辣椒味。食谱在2个饼干中煮12份。

营养（每份）：Calories: 52; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 165mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 2g; Protein: 5g

13.花椰菜“面包”面包|THE IRON YOU

再见面包，你好花椰菜面包！这款巧妙的五个成分汉堡面包将蔬菜偷偷溜进您的下一顿午餐餐。食谱在2个花椰菜“面包”面包上煮2份。

营养（每份）：卡路里：158；总脂肪：8克；饱和脂肪：3G;单不饱和脂肪：1g;胆固醇：101mg;钠：583mg;碳水化合物：9g;饮食纤维：3G;糖：3G；蛋白质：12g