Cauliflower alla Parmigiana

Health score
2%
Cauliflower alla Parmigiana
45 min.
8
92kcal

Suggestions


If you're looking for a delicious and healthy 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, cheesy flavor, this dish is sure to be a hit at your dinner table.

Not only is this recipe easy to prepare, but it also comes together in just 45 minutes, making it a fantastic option for busy weeknights or special gatherings. The combination of freshly grated Parmesan cheese and zesty lemon pepper panko creates a delightful contrast in texture and flavor, elevating the cauliflower to new heights. Each serving is a mere 92 calories, allowing you to indulge without the guilt.

Whether you're serving it alongside a hearty main course or as part of a vegetarian feast, Cauliflower alla Parmigiana is versatile enough to complement a variety of dishes. Its vibrant presentation and mouthwatering aroma will have everyone reaching for seconds. So, roll up your sleeves and get ready to impress your guests with this scrumptious side dish that celebrates the wonderful flavors of cauliflower!

Ingredients

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

Equipment

  • oven
  • pot
  • baking pan

Directions

  1. Heat oven to 425F. 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

Calories92kcal
Protein14.18%
Fat54.69%
Carbs31.13%

Properties

Glycemic Index
8
Glycemic Load
0.82
Inflammation Score
-4
Nutrition Score
7.2139129353606%

Flavonoids

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

Nutrients percent of daily need

Calories:91.51kcal
4.58%
Fat:5.87g
9.02%
Saturated Fat:3.5g
21.87%
Carbohydrates:7.51g
2.5%
Net Carbohydrates:5.61g
2.04%
Sugar:1.86g
2.07%
Cholesterol:14.91mg
4.97%
Sodium:126.48mg
5.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.42g
6.84%
Vitamin C:40.99mg
49.69%
Vitamin K:14.03µg
13.36%
Folate:52.91µg
13.23%
Manganese:0.18mg
9.14%
Vitamin B6:0.16mg
8.24%
Potassium:271.9mg
7.77%
Fiber:1.89g
7.58%
Phosphorus:71.44mg
7.14%
Calcium:64.11mg
6.41%
Vitamin B5:0.61mg
6.09%
Vitamin B1:0.08mg
5.35%
Vitamin B2:0.08mg
4.85%
Selenium:2.97µg
4.24%
Magnesium:16.1mg
4.03%
Vitamin B3:0.69mg
3.43%
Vitamin A:167.79IU
3.36%
Iron:0.57mg
3.15%
Zinc:0.47mg
3.14%
Copper:0.05mg
2.33%
Vitamin E:0.22mg
1.43%
Vitamin B12:0.08µg
1.3%