Cauliflower Gratin with Garlic Breadcrumbs

Vegetarian
Health score
9%
Cauliflower Gratin with Garlic Breadcrumbs
100 min.
8
261kcal

Suggestions

Ingredients

  • cup breadcrumbs toasted preferably panko
  • heads cauliflower stemmed cut into 1/2-inch slices
  • tablespoon curry powder 
  • cloves garlic peeled
  • teaspoon garlic powder 
  •  granny smith apples cored peeled sliced
  • 0.5 cup heavy cream 
  • tablespoons olive oil extra-virgin
  • 0.5 cup parmesan grated
  • servings salt and pepper freshly ground
  • tablespoons butter unsalted
  •  onions yellow peeled thinly sliced

Equipment

  • frying pan
  • oven
  • pot
  • stove
  • steamer basket

Directions

  1. Preheat the oven to 375 degrees F.
  2. Heat a large, heavy-bottomed pot over low heat.
  3. Add the olive oil, apples, onions and curry. Season lightly with salt and pepper. Cook over low heat until the apples and onions become tender and translucent, 3 to 5 minutes.
  4. Place a steamer basket over a pot of boiling water (or, if you have a steamer, simply use that) and steam the pieces of cauliflower until they are tender, 8 to 10 minutes. While the cauliflower is still warm, add it to the pot with the apple/onion mixture and stir to blend. Allow the vegetables to simmer gently on the stove until they are tender but still hold their shape, 15 to 20 minutes. If there is not sufficient liquid, add a little water to the pot so nothing burns as it cooks. Stir in the cream and allow the mixture to "rest" on the stove with the heat off, 5 to 10 minutes. Taste and adjust the seasoning, if needed.
  5. Prepare the topping: In a medium skillet, melt the butter and stir in the garlic. Cook for 1 minute, stirring, and season with salt.
  6. Add the garlic powder and breadcrumbs and stir to blend.
  7. Pour the cauliflower mixture into a gratin dish and top with half the breadcrumbs.
  8. Place in the oven and bake until hot and bubbly, 10 to 15 minutes.
  9. Remove and top with the Parmesan and the remaining breadcrumbs.
  10. Serve immediately.

Nutrition Facts

Calories261kcal
Protein11.57%
Fat48.19%
Carbs40.24%

Properties

Glycemic Index
19.75
Glycemic Load
3.81
Inflammation Score
-7
Nutrition Score
15.854782488035%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
0.05mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.76mg
Myricetin
0.03mg
Quercetin
8.21mg

Nutrients percent of daily need

Calories:260.95kcal
13.05%
Fat:14.66g
22.55%
Saturated Fat:7.12g
44.5%
Carbohydrates:27.54g
9.18%
Net Carbohydrates:22.18g
8.07%
Sugar:10.01g
11.12%
Cholesterol:28.58mg
9.53%
Sodium:442.76mg
19.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.92g
15.84%
Vitamin C:74.06mg
89.77%
Vitamin K:27.99µg
26.66%
Folate:105.49µg
26.37%
Manganese:0.46mg
23.06%
Fiber:5.36g
21.42%
Vitamin B6:0.38mg
18.85%
Potassium:587.97mg
16.8%
Phosphorus:157.81mg
15.78%
Calcium:156.79mg
15.68%
Vitamin B1:0.23mg
15.66%
Vitamin B2:0.21mg
12.59%
Vitamin B5:1.18mg
11.77%
Magnesium:38.83mg
9.71%
Selenium:6.72µg
9.6%
Iron:1.72mg
9.58%
Vitamin B3:1.77mg
8.83%
Vitamin A:387.59IU
7.75%
Vitamin E:1.12mg
7.45%
Copper:0.13mg
6.52%
Zinc:0.92mg
6.13%
Vitamin B12:0.15µg
2.53%
Vitamin D:0.32µg
2.15%