Baked Italian-Style Cauliflower

Health score
18%
Baked Italian-Style Cauliflower
28 min.
4
275kcal

Suggestions


Indulge in the delectable flavors of Baked Italian-Style Cauliflower, a dish that beautifully marries the earthy richness of cauliflower with the robust taste of Italian cuisine. Perfect for lunch, dinner, or any meal in between, this recipe is not only delicious but also nutritious, making it an ideal choice for health-conscious foodies.

Imagine tender cauliflower florets topped with a hearty mixture of lean ground sirloin, kalamata olives, and a zesty lower-sodium marinara sauce, all harmoniously blended with aromatic garlic and onion. The dish is crowned with a crunchy topping of toasted French bread crumbs and freshly grated pecorino Romano cheese, providing a delightful contrast in texture that will have your taste buds dancing.

Ready in just 28 minutes and offering four generous servings, this recipe is as convenient as it is satisfying. With only 275 calories per serving, it's a guilt-free indulgence that can be seamlessly integrated into your weekly meal plan. Pair it with a light Italian red like Castello Banfi's Col di Sasso for an authentic dining experience that transports you straight to the heart of Italy.

Whether you're a seasoned home cook or a beginner looking to impress, Baked Italian-Style Cauliflower is sure to become a beloved staple in your culinary repertoire. Dive into this delightful dish and experience the comforting essence of Italian cooking right from your kitchen!

Ingredients

  • 0.3 teaspoon pepper black
  • ounce bread french
  • 1.5 pounds cauliflower cut into florets
  • 0.3 teaspoon pepper red crushed
  •  garlic clove minced
  • ounces ground sirloin lean
  • ounces kalamata olives pitted coarsely chopped
  • 0.3 teaspoon kosher salt 
  • 1.5 cups tomatoes (such as McCutcheon's)
  • tablespoon olive oil 
  • cup onion chopped
  • ounce pecorino cheese fresh grated

Equipment

  • frying pan
  • baking pan
  • broiler

Directions

  1. Heat a large skillet over medium-high heat.
  2. Add oil to pan; swirl.
  3. Add onion; saut 4 minutes.
  4. Add garlic; saut for 30 seconds, stirring constantly. Stir in beef.
  5. Sprinkle with salt and peppers, and saut 3 minutes or until browned, stirring to crumble. Stir in sauce and olives.
  6. Preheat broiler.
  7. Steam cauliflower 4 minutes or until crisp-tender.
  8. Place cauliflower in an 11 x 7-inch broiler-safe baking dish coated with cooking spray; top with sauce mixture.
  9. Place bread in a mini chopper; pulse until coarse crumbs form.
  10. Combine crumbs and cheese; sprinkle over cauliflower mixture. Broil 4 minutes or until browned.
  11. Wine Match: When in Rome, drink like the Romans: A light, easy-drinking Italian red with good acidity pairs well with the tomato-based sauce and beef in this Italian-style recipe. Try Castello Banfi's Col di Sasso 2008 ($8), a soft and fruity blend of cabernet sauvignon and sangiovese, which has a hint of earthiness that enhances the olives and cauliflower. --Gretchen Roberts

Nutrition Facts

Calories275kcal
Protein22.23%
Fat46.46%
Carbs31.31%

Properties

Glycemic Index
68.38
Glycemic Load
7.22
Inflammation Score
-8
Nutrition Score
22.333043616751%

Flavonoids

Apigenin
0.06mg
Luteolin
0.24mg
Isorhamnetin
2mg
Kaempferol
0.88mg
Myricetin
0.06mg
Quercetin
9.09mg

Nutrients percent of daily need

Calories:275.34kcal
13.77%
Fat:14.96g
23.01%
Saturated Fat:4.8g
29.99%
Carbohydrates:22.68g
7.56%
Net Carbohydrates:16.46g
5.99%
Sugar:8.71g
9.68%
Cholesterol:36.29mg
12.1%
Sodium:1013.02mg
44.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.1g
32.2%
Vitamin C:92.31mg
111.9%
Vitamin B6:0.66mg
32.82%
Folate:125.16µg
31.29%
Vitamin K:32.55µg
31%
Potassium:1001.84mg
28.62%
Manganese:0.52mg
26.25%
Phosphorus:251mg
25.1%
Fiber:6.22g
24.89%
Vitamin B3:4.21mg
21.07%
Zinc:2.94mg
19.59%
Vitamin E:2.75mg
18.34%
Vitamin B5:1.78mg
17.79%
Vitamin B2:0.3mg
17.61%
Selenium:12.13µg
17.33%
Iron:3.08mg
17.09%
Vitamin B12:1µg
16.7%
Calcium:158.85mg
15.88%
Magnesium:58.84mg
14.71%
Vitamin B1:0.21mg
13.72%
Copper:0.26mg
12.9%
Vitamin A:521.75IU
10.44%
Source:My Recipes