Cauliflower Casserole

Cauliflower Casserole
Terri Ciccone

Ingredients

  • 1/4 cup  butter
  • 16 ounces  chicken broth
  • head cauliflower, florets broken up into medium-sized pieces
  • 4 ounces  baby spinach
  • 14 ounces  diced tomatoes
  • 2 cups  shredded mozzarella
  • 1 cup  grated Parmesan cheese
  • 2 cups  breadcrumbs

Currently in season, cauliflower is one of my favorite vegetables to cook with. It’s hearty, has a great texture, and is high in nutrients yet low in calories. It can be a great base for all types of recipes, and a healthier substitute for carbs like pasta or potatoes. While I’ve reluctantly replaced my linguini and my mashed potatoes with the white veggie, this casserole is so good it isn’t a “sub” for anything!

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Directions

Before you melt your butter, use the stick to butter a long rectangular pan.

Preheat your oven to 350 degrees. Bring the chicken broth to a boil. Once boiling, place the cauliflower in the pot, stir, and lower the heat. Let it cook until the pieces are medium-tender. Drain the cauliflower, reserving  ½ cup of broth.

In a bowl, mix together the melted butter, baby spinach, and the diced tomatoes. Place the mixture in a rectangular pan. Sprinkle the top with both cheeses and the breadcrumbs. Place in the oven, cook for 40 minutes or until the breadcrumbs begin to crisp and the juices in the pan begin to bubble.

Notes

For this recipe, I used Italian seasoned breadcrumbs, and a combination of mozzarella and Parmesan cheese. Feel free to use plain or whole-wheat breadcrumbs, and any cheese combination you like. Another great thing about cauliflower is that it’s pretty basic, so you can really dress it up however you like.

Nutrition

Calories per serving:

557 calories

Dietary restrictions:

High Fiber Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

28%

Servings:

5
  • Fat 145g 223%
  • Carbs 229g 76%
  • Saturated 82g 411%
  • Fiber 29g 115%
  • Trans 2g
  • Sugars 46g
  • Protein 149g 298%
  • Cholesterol 389mg 130%
  • Sodium 5,481mg 228%
  • Calcium 3,173mg 317%
  • Magnesium 428mg 107%
  • Potassium 4,519mg 129%
  • Iron 20mg 111%
  • Zinc 16mg 109%
  • Phosphorus 2,479mg 354%
  • Vitamin A 17,768IU 355%
  • Vitamin C 371mg 618%
  • Thiamin (B1) 3mg 193%
  • Riboflavin (B2) 3mg 172%
  • Niacin (B3) 28mg 141%
  • Vitamin B6 2mg 117%
  • Folic Acid (B9) 894µg 223%
  • Vitamin B12 7µg 122%
  • Vitamin D 2µg 1%
  • Vitamin E 7mg 36%
  • Vitamin K 696µg 870%
  • Fatty acids, total monounsaturated 40g
  • Fatty acids, total polyunsaturated 10g
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