Spicy Whole Roasted Cauliflower


  • 1   medium head cauliflower (about 2 lbs/1 kg)
  • 1 tbsp (15 mL) olive oil
  • 1   garlic clove
  • ¼ cup (50 mL) water
  • ¼ tsp (1 mL) salt
  • ½ cup (125 mL) reduced–fat mayonnaise
  • 1–1½ tsp (5-7 mL) Southwestern Seasoning Mix
  • 2 oz (60 g) cheddar cheese, grated (½ cup/125 mL)


  1. Preheat broiler. Remove green leaves and trim core and bottom of cauliflower so it fits easily into (2-qt./1.9-L) Casserole with the lid on. Using loop end of Core & More, remove about 1 in. (2.5 cm) from center of core. (This allows the cauliflower to cook more evenly.)  

  2. In a small bowl, combine oil and garlic pressed with Garlic Press; brush onto cauliflower. Add water and salt to the Casserole. Place the cauliflower into the Casserole. Microwave, covered, on HIGH 8–11 minutes or until the cauliflower is tender when pierced with a cake tester.

  3. Meanwhile, in another small bowl, combine the mayonnaise and seasoning mix. Remove the Casserole from the microwave. Drain the water. Using the Mini Mix ‘N Scraper®, coat the top and sides of the cauliflower with the mayonnaise mixture. Sprinkle with cheese, pressing lightly so that the cheese sticks to the mixture.

  4. Place the Casserole 2–3" (5–7.5 cm) from the heating element; broil 2–3 minutes or until the cheese is lightly browned. Remove the Casserole from the oven. Using Nylon Knife, slice the cauliflower into wedges. Or, for mashed cauliflower, use the Mix ‘N Chunk to mash and mix to desired consistency.


  • 8  servings of 1/2 cup/125 mL 
  •   servings

Nutrients per serving:

U.S. Nutrients per serving (¼ cup/125 mL): Calories 120, Total Fat 9 g, Saturated Fat 2.5 g, Cholesterol 15 mg, Sodium 250 mg, Carbohydrate 7 g, Fiber 2 g, Protein 4 g

U.S. Diabetic exchanges per serving:

 U.S. Diabetic Exchanges per serving: 1½ Vegetable, 2 Fat (0 Carb)

Cook's Tips:

 For a variation, you can substitute Buffalo Rub* or 2 tsp (10 mL) hot sauce for Southwestern Seasoning Mix and ½ cup (75 mL) crumbled blue cheese (1.5 oz/45 g) for the cheddar cheese.

*Not available in Canada.

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