High-Fiber Cauliflower in Cream Sauce Recipe

This cauliflower in cream sauce recipe uses cauliflower which is full of high fiber, high in vitamin C, vitamin K, folate, potassium and yet low in calories and that makes it a great dish for those looking to eat to lose weight or to treat constipation. Cauliflower also contains phytochemicals that can help to protect against cancer.  It makes for an ideal dish for the elderly and children as cauliflower is easily digestible.  In fact, drinking hot cauliflower juice twice a day can help to improve gastric ulcer.




1/2 cup evaporated milk either skim, low-fat or non-fat

1 1/2 cups chicken stock

1 kg Cauliflower florets

2 tbsp Jinhua ham (can be substituted with Smithfield Ham)

2 cloves garlic

2 tbsp oil

Salt and pepper to taste


Cornstarch Ingredients

2 tsp cornflour

1/4 cup water



  1. Cut the cauliflower florets into small pieces.  Wash, rinse and put aside

  2. Rinse Jinhua ham thoroughly and shred the ham into very small pieces

  3. To make cornstarch, place the corn flour in a small bowl, add water and stir until it became a smooth paste.

  4. Pour water in a pot, place it on the stove over medium high heat and bring to boil.  Add cauliflower into boiling water and let it simmer for 3 mins.  Then drain out all water from the pot.

  5. Stir fry garlic in oil until golden brown.

  6. Add in chicken stock, evaporated milk, pepper and salt and bring to boil

  7. Add in the cauliflower and cook for a further 3 mins. 

  8. Add cornstarch to thicken and stir fry well.

  9. Remove and dish out cauliflower onto a plate

  10. Sprinkle ham on top and serve

First name
      FREE ebook "Orange
    Superfood Recipes"
              when you sign up the newsletter!
First name     
E-mail address

Back to high-fiber recipes

Copyright © 2009 www.101easyhealthyrecipes.com. All Rights Reserved

All trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy