Creamy Cauliflower Bake

Dairy Free
Health score
34%
Creamy Cauliflower Bake
45 min.
7
243kcal

Suggestions


Are you ready to elevate your side dish game with a deliciously healthy option? Look no further than this creamy cauliflower bake! This dairy-free delight is not only rich in flavor but also packed with plump nutrition. The star of the dish, cauliflower, is steamed to perfection and blended with vibrant bell peppers and savory garlic, creating a smooth and creamy texture that will satisfy even the pickiest of eaters.

The addition of hearty whole grain French bread adds depth and substance to this dish, transforming it into a comforting yet guilt-free indulgence. Each bite bursts with a medley of flavors, thanks to the sautéed onions and peppers, while the hint of white pepper adds just the right amount of warmth. The fact that it’s ready in just 45 minutes makes it a fantastic choice for busy weeknights or as a tasty side for gatherings and celebrations.

With only 243 calories per serving and a balanced nutritional profile, you can enjoy this creamy cauliflower bake knowing you’re nourishing your body without sacrificing taste. So, gather your ingredients and step into the kitchen to create a dish that not only feeds your family but delights their taste buds as well. Give this recipe a try, and watch it become a new favorite at your dinner table!

Ingredients

  • cups cauliflower florets 
  • cups bread french cubed (1-inch) ( 3 [1-ounce] slices)
  •  garlic cloves minced
  • 0.5 cup bell pepper green chopped
  • tablespoons butter divided reduced-calorie
  • 0.7 cup onion chopped
  • 0.5 cup bell pepper red chopped
  • 0.5 teaspoon salt 
  • tablespoons water 
  • 0.1 teaspoon pepper white

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • casserole dish

Directions

  1. Preheat oven to 37
  2. Place bread cubes in a food processor; pulse until finely ground. Set aside.
  3. Steam the cauliflower, covered, 13 minutes or until tender; set aside. Melt 1 tablespoon margarine in a medium nonstick skillet coated with cooking spray over medium-high heat.
  4. Add onion, bell peppers, and garlic; saut 5 minutes or until tender.
  5. Combine the onion mixture, steamed cauliflower, 1 tablespoon margarine, water, salt, and white pepper in food processor; process until smooth, scraping sides of processor bowl occasionally.
  6. Combine cauliflower mixture and 1 1/2 cups breadcrumbs, and spoon into a 1-quart casserole dish coated with cooking spray.
  7. Sprinkle with 1/2 cup breadcrumbs.
  8. Bake at 375 for 15 minutes or until thoroughly heated.

Nutrition Facts

Calories243kcal
Protein14.68%
Fat18.54%
Carbs66.78%

Properties

Glycemic Index
30.21
Glycemic Load
28.28
Inflammation Score
-7
Nutrition Score
15.843478444154%

Flavonoids

Apigenin
0.02mg
Luteolin
0.63mg
Isorhamnetin
0.76mg
Kaempferol
0.37mg
Myricetin
0.02mg
Quercetin
3.75mg

Nutrients percent of daily need

Calories:242.85kcal
12.14%
Fat:5.13g
7.89%
Saturated Fat:1.14g
7.11%
Carbohydrates:41.54g
13.85%
Net Carbohydrates:37.93g
13.79%
Sugar:5.84g
6.49%
Cholesterol:0mg
0%
Sodium:634.01mg
27.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.13g
18.26%
Vitamin C:58.02mg
70.33%
Vitamin B1:0.54mg
35.77%
Folate:132.78µg
33.2%
Selenium:19.97µg
28.53%
Manganese:0.53mg
26.29%
Vitamin B2:0.35mg
20.59%
Vitamin B3:3.8mg
19%
Iron:3.08mg
17.1%
Fiber:3.61g
14.43%
Vitamin B6:0.29mg
14.39%
Vitamin K:12.93µg
12.31%
Phosphorus:114.01mg
11.4%
Potassium:361.17mg
10.32%
Vitamin A:516.07IU
10.32%
Magnesium:36.65mg
9.16%
Vitamin B5:0.77mg
7.74%
Copper:0.15mg
7.47%
Zinc:0.97mg
6.49%
Calcium:59.32mg
5.93%
Vitamin E:0.53mg
3.56%
Source:My Recipes