Spicy Moroccan Cauliflower with Lemon and Olive

This recipe is based on a traditional Moroccan recipe for Spicy Potato Tagine with Lemon and Olive. Following my three steps to great low-carb cooking, I substituted cauliflower for the potato and used a simple classic cooking technique in a saute pan and eliminated using a tagine. The portion control has already been calculated for you all as the third step in my program. This dish is bold in flavor and has a nice heat to it that is balanced with the tang of lemon and the zest and brightness of green olives. This makes a wonderful side dish for a simply prepared chicken breast or piece of fish and is the first recipe in my new fall and winter dishes. I hope you enjoy.

Spicy Moroccan Cauliflower with Lemon and Olive

Ingredients:

4 cups cauliflower, about 1 small head, cut into florets

1/4 cup onion, diced

1 Tbsp. olive oil

1/3 cup tomato, diced

1/4 tsp. ground ginger

1/4 tsp. crushed red pepper flakes, or to taste

1/4 tsp. paprika

1/8 tsp. cumin

1 tsp. garlic, minced

1 bay leaf

1 lemon, thinly sliced

2 Tbsp. parsley, chopped

2 Tbsp. cilantro, chopped

pinch saffron

1/4 tsp. turmeric

1 1/2 cups hot water

10 green olives, halved

Clean and prepare the cauliflower by halving the head, removing the core and cutting the florets. Make sure they are cut into nice size pieces and are not too large.

Preheat a large saute pan on medium heat and add the olive oil. Saute the onion for about 2 to 4 minutes until translucent. Add the tomato,  ginger, crushed red pepper flakes, paprika, cumin and garlic, stir well and continue to cook for about 2 more minutes. Add the cauliflower, bay leaf and sliced lemon. Toss to coat with parsley and cilantro. Add the turmeric, saffron and water and bring to a boil. Reduce heat, cover and simmer for about 20 to 30 minutes, or until the cauliflower is tender.

With a slotted spoon remove the cauliflower to a platter. Add the olives and reduce the liquid to thicken for sauce. Spoon over cauliflower to serve.

Nutrition Facts

6 One Cup Servings

Amount Per Serving
Calories 59.8
Total Fat 3.4 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 2.0 g
Cholesterol 0.0 mg
Sodium 137.6 mg
Potassium 328.5 mg
Total Carbohydrate 8.1 g
Dietary Fiber 3.3 g
Sugars 0.0 g
Protein 2.1 g

Moroccan Style Spicy Pickled Vegetables

A wonderful tart and spicy vegetable salad that would be great with most grilled meats, chicken or seafood and it packs a real punch. This dish is so simple to make and stores well in the refrigerator for at least a week. Don't let the fact that it is made with carrots and tomatoes put you off because the net carbs are low and the taste is big. I hope you enjoy.

Moroccan Style Spicy Pickled Vegetables

Ingredients:

2 cups white vinegar

2 cups water

1 tsp. coriander seeds

1 tsp. cumin seeds

1 tsp. black peppercorns

1 tsp. fennel seeds

1/2 tsp. brown mustard seeds

1/2 tsp. yellow mustard seeds

1 lemon zest, cut into ribbons and julienned

2 cinnamon sticks, broken into pieces about 1" long

3 small bay leaves

1/2 tsp. dried thyme

1/4 to 1/2 tsp. crushed red pepper flakes (or to taste)

1/4 cup Splenda

1 cup baby carrots or sliced carrots

1/2 cup onion, sliced

3/4 cup green bell pepper, cut into 1" pieces

1 cup tomatoes, cut into chunks

2 large cloves garlic, thinly sliced

1/4 cup pimento stuffed green olives

Pour the vinegar and water into a sauce pan. Add all of the dried spices, herbs, julienned lemon zest and Splenda. Bring to a simmer and simmer on low for about 15 or 20 minutes. While the pickling blend is simmering bring another small pot of water to the boil. Blanch the carrots, onions and green pepper separately, cooking the carrots about 2 minutes, the onion and green pepper about 1 minute.

Place all of the vegetables, including the tomatoes, garlic and olives into a large bowl or other vessel with a cover and gently stir to blend and evenly distribute them. Pour the hot pickling liquid over the top. Carefully stir so that all of the vegetables are submerged in the pickling liquid. Cool to room temperature, about 1 hour and then cover and refrigerate. This needs to marinate overnight at the least but the longer it marinates the stronger and more flavorful it will become.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving

Calories 36.1
Total Fat 1.4 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 102.0 mg
Potassium 166.5 mg
Total Carbohydrate 7.3 g
Dietary Fiber 2.3 g
Sugars 1.3 g
Protein 1.0 g

Moroccan Braised Lamb Shanks

The name Morocco brings to mind an exotic land, aromatic spices in outdoor markets and Casa Blanca. Morocco lies on the northern coast of Africa, one coast across the Strait of Gibraltar on the Mediterranean and another bordering the Atlantic Ocean. Morocco has an ancient history and has been influenced by everyone from Roman to Spanish and French. These influences are apparent in the fragrant spices and ingredients used in local dishes. This dish has a touch of the French influence on Morocco in the fennel seeds and orange. A slow braise tenderizes lamb shanks in a very aromatic sauce for a wonderful, slightly exotic and mildly spicy dish. I hope you enjoy.

Moroccan Braised Lamb Shanks

Ingredients:

4 lamb shanks, about 12 ounces each

1 Tbsp. olive oil

2 cloves garlic, minced

1 1/2 Tbsp. ginger, grated

1 cup onions, diced

1 cup carrots, diced

1/4 tsp. ground allspice

1/2 tsp. cinnamon

1/2 tsp. coriander

1 tsp. cumin

1 tsp. fennel seed

2 tsp. sweet paprika

1/2 tsp. black pepper

1/4 tsp. cayenne pepper

2 Tbsp. orange zest

4 cups water

1/2 cup orange segments, cut into pieces

1/4 cup parsley, chopped

salt and pepper

Trim lamb shanks by removing visible fat. Season with salt and pepper if desired. Preheat a large dutch oven or other similar pot on medium high heat with the olive oil. Brown the lamb shanks on all sides. Remove and reserve. Drain any excess fat. Add the garlic, ginger, onions and carrots. Cook for about 2 to 3 minutes until onions become translucent. Add all of the spices including the orange zest. Stir to toast the spices for about 1 or 2 minutes. Add the water and blend well. Transfer the lamb shanks back into pot and reduce heat, cover and simmer for about 45 minutes to 1 hour.

Remove the lamb shanks to plate and tent with aluminum foil to keep warm. Increase the heat under the pot and reduce the liquid by about half. Add the orange segments, parsley and lamb shanks to warm.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 240.5

Total Fat 9.7 g

Saturated Fat 2.5 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.7 g

Cholesterol 74.0 mg
Sodium 33.1 mg

Potassium 305.3 mg

Total Carbohydrate 13.2 g

Dietary Fiber 3.9 g

Sugars 1.7 g

Protein 25.7 g

Note ~ If you cannot find lamb shanks or you simply prefer, you can substitute lamb cubes for stew. Just follow the same directions for the recipe.