Garlic Mushrooms & Cauliflower Skillet

 Time & Yield

• Prep Time: 8 minutes

• Cook Time: 15 minutes

• Total Time: 23 minutes

• Servings: 3–4

 Ingredients

 Vegetables

• 3 cups cauliflower florets (bite-sized)

• 2 cups mushrooms, sliced (button, cremini, or portobello)

 Flavor Base

• 2 tbsp olive oil or butter

• 4 cloves garlic, minced

• ½ tsp salt (adjust to taste)

• ½ tsp black pepper

• ½ tsp paprika or chili flakes (optional)

 Finish

• 1 tbsp lemon juice

• 1 tbsp chopped parsley or cilantro

• 2 tbsp grated Parmesan (optional)

 Step-by-Step Instructions

Step 1: Prep Vegetables

• Cut cauliflower into small florets for faster cooking.

• Slice mushrooms evenly.

• Mince garlic finely.

Step 2: Sauté Cauliflower

1. Heat 1 tbsp oil/butter in a large skillet over medium-high heat.

2. Add cauliflower florets in a single layer.

3. Cook 6–7 minutes, stirring occasionally, until golden and fork-tender.

4. Remove cauliflower to a plate.

Step 3: Cook Mushrooms

1. Add remaining oil/butter to the same skillet.

2. Add mushrooms and cook 4–5 minutes until browned and moisture evaporates.

Step 4: Add Garlic & Seasoning

1. Add garlic, salt, pepper, and paprika.

2. Cook 30 seconds until fragrant (do not burn).

Step 5: Combine & Finish

1. Return cauliflower to skillet.

2. Toss everything together for 1–2 minutes.

3. Drizzle lemon juice and sprinkle herbs and Parmesan if using.

Step 6: Serve

• Serve hot as a side dish, over rice, quinoa, or with grilled chicken/fish.

 Tips for Best Results

• Do not overcrowd pan — browning = flavor.

• Use high heat for mushrooms to avoid sogginess.

• Add garlic at the end to prevent burning.

 Variations

 Creamy Version: Add 2 tbsp cream or cream cheese
 Spicy: Add chili garlic sauce or crushed red pepper
 Protein Boost: Add cooked chicken, shrimp, or tofu
 Vegan: Use olive oil and skip cheese

 Health Benefits

• Cauliflower: Fiber-rich, anti-inflammatory

• Mushrooms: Immune-boosting antioxidants

• Garlic: Natural anti-inflammatory & heart healthy

 Storage & Reheating

Fridge: Store in airtight container up to 3 days
Reheat: Skillet or microwave until warm

FAQs

Q: Can I roast instead of skillet?
Yes — roast at 425°F (220°C) for 20 minutes, tossing halfway.

Q: Can I use frozen cauliflower?
Yes — thaw and pat dry before cooking.

Q: Is this keto-friendly?
Yes — very low carb and keto-approved.

 Nutrition (Per Serving – Approx.)

• Calories: 120

• Protein: 5g

• Carbs: 9g

• Fiber: 4g

• Fat: 7g

Weight Watchers (Approximate)

• Per serving: 1–2 Points
  (Using olive oil + no cheese)

• With Parmesan: +1 Point

 Breakdown (Typical)

• Cauliflower: 0 points

• Mushrooms: 0 points

• Garlic & spices: 0 points

• Olive oil (2 tbsp total): ~4 points
  → Divided by 4 servings = 1 point each