Diabetic: Spicy Tomato Stewed Cauliflower

Spicy Tomato

Cauliflower is often considered one of the healthiest foods on Earth, and there is good reason why. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease, and even weight gain, it seems there isn’t much cauliflower is unable to do. Stewed Cauliflower in a spicy tomato sauce is a great treat for the soul.


  • 1 can (14 oz) Italian flavored stewed tomatoes
  • 1/2 cup water
  • 1 small red onion sliced
  • 1/2 tsp red chili flakes
  • Pinch of chili powder
  • 2 cups small cauliflower florets (from 1/2 head)


  1. Put tomatoes, water, onion, chili flakes, and chili powder into a medium saucepan and boil over medium-high heat.
  2. Cook for about 5 minutes until the liquid evaporates slightly
  3. Add the cauliflower, reduce the heat to medium-low, cover, and simmer, stirring frequently, until the cauliflower is soft when pierced with a knife but not mushy, 6 to 8 minutes
  4. Serve warm

Nutritional Facts:

  • Amount per serving (4 total)
  • Calories: 71
  • Fat: 0
  • Carbs: 17g
  • Protein: 2g

At Bama Health, we’re dedicated to helping you manage your diabetes