Baked Breaded Cauliflower

Health score
15%
Baked Breaded Cauliflower
45 min.
6
260kcal

Suggestions


If you're looking for a delightful side dish that will impress your family and friends, look no further than Baked Breaded Cauliflower. This dish combines the wholesome goodness of cauliflower with a rich, creamy sauce and a crispy topping, making it a perfect accompaniment to any main course. Whether you're serving roast beef, lamb, or even a succulent baked ham, this cauliflower dish will elevate your meal to new heights.

With a preparation time of just 45 minutes, you can easily whip up this delicious recipe even on a busy weeknight. The combination of freshly grated Parmigiano Reggiano and nutmeg adds a depth of flavor that will have everyone asking for seconds. Plus, the vibrant green scallions not only enhance the taste but also add a pop of color to your plate.

This Baked Breaded Cauliflower is not just a treat for the taste buds; it’s also a healthier alternative to traditional side dishes, with only 260 calories per serving. The balance of protein, fat, and carbohydrates makes it a satisfying choice that complements a variety of main dishes. So, gather your ingredients, preheat your oven, and get ready to enjoy a side dish that’s as delicious as it is nutritious!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pounds cauliflower cooked trimmed (see Note above)
  • tablespoons flour all-purpose
  • cups half-and-half at room temperature
  • 0.5 teaspoon nutmeg freshly grated
  • 0.5 cup parmigiano reggiano freshly grated (see Tip above)
  • 0.8 teaspoon salt 
  • large scallions white trimmed finely chopped ( part only)
  • 2.5 tablespoons butter unsalted

Equipment

  • sauce pan
  • oven
  • whisk
  • pie form

Directions

  1. Preheat oven to 375°F.
  2. Drain all liquid from cooked cauliflower, ease whole head into 9-inch pie pan generously coated with nonstick baking spray, and set aside.
  3. Melt butter in small heavy saucepan over moderately low heat.
  4. Add scallions and cook, stirring occasionally, 2 to 3 minutes until limp. Blend in flour, salt, pepper, and nutmeg and cook and stir 3 minutes.
  5. Whisking constantly, add half-and-half in slow, steady stream and continue whisking 5 to 8 minutes until thickened and no raw floury taste lingers.
  6. Add cheese and stir until melted. Carefully pour sauce over cauliflower and sprinkle with Topping.
  7. Slide onto middle oven shelf and bake uncovered about 20 minutes until lightly browned.
  8. Ease breaded cauliflower onto heated round platter and serve as an accompaniment to roast beef, lamb, or pork. Good, too, with roast chicken or turkey or baked ham.
  9. From From a Southern Oven: The Savories, the Sweets by Jean Anderson. Copyright © 2012 by Jean Anderson; photography copyright © 2012 by Jason Wyche. Published by John Wiley & Sons, Inc.

Nutrition Facts

Calories260kcal
Protein15.67%
Fat55.41%
Carbs28.92%

Properties

Glycemic Index
44.67
Glycemic Load
4.73
Inflammation Score
-8
Nutrition Score
21.700434555178%

Flavonoids

Apigenin
0.07mg
Luteolin
0.2mg
Kaempferol
1.16mg
Quercetin
3.89mg

Nutrients percent of daily need

Calories:259.81kcal
12.99%
Fat:16.95g
26.07%
Saturated Fat:10.39g
64.93%
Carbohydrates:19.9g
6.63%
Net Carbohydrates:14.53g
5.28%
Sugar:8.37g
9.31%
Cholesterol:46.44mg
15.48%
Sodium:546.21mg
23.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.78g
21.56%
Vitamin C:114.75mg
139.09%
Vitamin K:88.79µg
84.56%
Folate:155.47µg
38.87%
Calcium:256.06mg
25.61%
Phosphorus:249.58mg
24.96%
Potassium:869.54mg
24.84%
Vitamin B6:0.48mg
24.15%
Manganese:0.45mg
22.33%
Fiber:5.36g
21.46%
Vitamin B2:0.36mg
21.24%
Vitamin B5:1.83mg
18.28%
Vitamin A:746.75IU
14.94%
Magnesium:52.29mg
13.07%
Vitamin B1:0.19mg
12.34%
Selenium:7.31µg
10.44%
Iron:1.63mg
9.06%
Zinc:1.29mg
8.61%
Vitamin B3:1.62mg
8.1%
Copper:0.13mg
6.48%
Vitamin E:0.68mg
4.52%
Vitamin B12:0.26µg
4.39%
Source:Epicurious