Cauliflower alla Parmigiana

Health score
2%
Cauliflower alla Parmigiana
45 min.
8
91kcal

Suggestions


If you're looking for a delicious and unique side dish that will impress your family and friends, look no further than Cauliflower alla Parmigiana. This delightful recipe transforms humble cauliflower into a gourmet experience, perfect for any occasion. With its crispy panko topping and rich, savory flavors, this dish is sure to be a hit at your dinner table.

What makes this recipe truly special is the combination of textures and tastes. The cauliflower is first blanched to retain its crispness, then layered in a baking dish and generously seasoned. The addition of freshly grated Parmesan cheese adds a nutty richness, while the lemon pepper panko breadcrumbs provide a satisfying crunch that elevates the dish to new heights. It's a wonderful way to enjoy a vegetable that often gets overlooked!

Not only is Cauliflower alla Parmigiana a feast for the senses, but it's also a healthier alternative to traditional cheesy casseroles. With only 91 calories per serving, you can indulge without the guilt. Whether you're serving it alongside a hearty main course or as part of a festive spread, this dish is versatile enough to complement any meal. So, roll up your sleeves and get ready to impress your guests with this mouthwatering side dish that celebrates the beauty of cauliflower!

Ingredients

  • 1.5 lbs cauliflower separated
  • serving pepper black freshly ground
  • tablespoons butter unsalted
  • 0.3 cup parmesan cheese freshly grated
  • 0.5 cup panko bread crumbs crispy

Equipment

  • oven
  • pot
  • baking pan

Directions

  1. Heat oven to 425°F. Butter a 10x8-inch oval baking dish or a dish of equivalent size.
  2. Bring a large pot of generously salted water to a boil.
  3. Add the cauliflower, and boil until slightly softened but still retaining some crispness, about 3 minutes.
  4. Drain well, and then slice them lengthwise so the stems are about 1/4 inch thick.
  5. Arrange the slices, overlapping them tightly, in the prepared baking dish. Season with salt and several grinds of black pepper; dot with thin slices of the butter.
  6. Sprinkle with the cheese and bread crumbs.
  7. Bake uncovered until lightly browned on top, about 30 minutes.
  8. Serve hot.

Nutrition Facts

Calories91kcal
Protein14.19%
Fat54.83%
Carbs30.98%

Properties

Glycemic Index
8
Glycemic Load
0.81
Inflammation Score
-4
Nutrition Score
7.1678259709607%

Flavonoids

Apigenin
0.03mg
Luteolin
0.08mg
Kaempferol
0.31mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:91.29kcal
4.56%
Fat:5.86g
9.02%
Saturated Fat:3.5g
21.87%
Carbohydrates:7.45g
2.48%
Net Carbohydrates:5.58g
2.03%
Sugar:1.86g
2.07%
Cholesterol:14.91mg
4.97%
Sodium:126.46mg
5.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.41g
6.83%
Vitamin C:40.99mg
49.69%
Vitamin K:13.89µg
13.23%
Folate:52.9µg
13.22%
Manganese:0.17mg
8.58%
Vitamin B6:0.16mg
8.23%
Potassium:270.74mg
7.74%
Fiber:1.87g
7.49%
Phosphorus:71.31mg
7.13%
Calcium:63.72mg
6.37%
Vitamin B5:0.61mg
6.07%
Vitamin B1:0.08mg
5.35%
Vitamin B2:0.08mg
4.84%
Selenium:2.97µg
4.24%
Magnesium:15.95mg
3.99%
Vitamin B3:0.69mg
3.43%
Vitamin A:167.31IU
3.35%
Zinc:0.47mg
3.13%
Iron:0.56mg
3.11%
Copper:0.05mg
2.27%
Vitamin E:0.21mg
1.43%
Vitamin B12:0.08µg
1.31%