A quick, flavorful veggie skillet with garlic, lemon, and optional Parmesan. Perfect as a low-calorie side, over rice, quinoa, or with grilled protein.
Servings: 4 | Prep Time: 10 mins | Cook Time: 15 mins | Total Time: 25 mins
Dietary Badges: Low-Calorie, Vegetarian, Gluten-Free, Low-Carb
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)
Instructions
-
Prep Vegetables
- Cut cauliflower into bite-sized florets.
- Slice mushrooms evenly.
- Mince garlic finely.
-
Sauté Cauliflower
- Heat 1 tbsp oil/butter in a large skillet over medium-high heat.
- Add cauliflower in a single layer.
- Cook 6–7 minutes, stirring occasionally, until golden and fork-tender.
- Remove cauliflower to a plate.
-
Cook Mushrooms
- Add remaining oil/butter to the same skillet.
- Cook mushrooms 4–5 minutes until browned and moisture evaporates.
-
Add Garlic & Seasoning
- Add garlic, salt, pepper, and paprika.
- Cook 30 seconds until fragrant (do not burn).
-
Combine & Finish
- Return cauliflower to skillet.
- Toss everything together 1–2 minutes.
- Drizzle lemon juice and sprinkle herbs and Parmesan if using.
-
Serve
- Serve hot as a side or over rice/quinoa with grilled chicken or fish.
Additional Notes
- Use fresh mushrooms for best flavor; cremini or baby bella give a richer taste.
- Adjust paprika/chili flakes to your spice preference.
- Parmesan is optional but adds a savory, nutty finish.
- Can double the recipe for larger servings.
Nutrition & Dietary Highlights (Approx. per serving)
| Component | Value per Serving |
|---|---|
| Calories | 80–120 kcal |
| Protein | 3–5 g |
| Carbs | 6–8 g |
| Fat | 6–9 g |
| Fiber | 2–3 g |
| WW Points (No Parmesan) | 2 pts |
| WW Points (With Parmesan) | 3 pts |
Dietary Highlights: Low-Calorie, Vegetarian, Gluten-Free, Low-Carb
Allergens: Dairy (if using Parmesan), optional
Serving Suggestions
- Serve over cooked rice, quinoa, or alongside grilled protein like chicken, fish, or tofu.
- Garnish with extra fresh herbs for a pop of color.
- Can be part of a meal prep — keeps well in an airtight container in the fridge for 3–4 days.
Storage & Make-Ahead
- Fridge: Store in airtight container up to 4 days.
- Freezer: Can be frozen up to 2 months; thaw overnight in fridge and reheat in a skillet with a splash of water.
- Reheating: Heat on medium in a skillet 3–5 minutes, stirring occasionally, until warmed through.
FAQ
Q: Can I skip the Parmesan?
A: Yes! This reduces WW points to 2 per serving and keeps it dairy-free.
Q: Can I use frozen cauliflower or mushrooms?
A: Yes, but do not thaw before cooking. Add a few extra minutes to sauté until golden.
Q: Can I make this spicy?
A: Add extra chili flakes or a dash of cayenne when adding garlic.
Q: What can I serve this with?
A: Great over rice, quinoa, or with grilled proteins like chicken, fish, or tofu.
