Cauliflower Casserole

Cauliflower Casserole
Staff
Cauliflower Casserole

Terri Ciccone

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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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.

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

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.

Nutritional Facts

Total Fat
29g
41%
Sugar
4g
4%
Saturated Fat
16g
67%
Cholesterol
112mg
37%
Carbohydrate, by difference
40g
31%
Protein
34g
74%
Vitamin A, RAE
267µg
38%
Vitamin B-12
2µg
83%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
1037mg
100%
Choline, total
20mg
5%
Fiber, total dietary
4g
16%
Folate, total
91µg
23%
Iron, Fe
2mg
11%
Magnesium, Mg
57mg
18%
Niacin
2mg
14%
Pantothenic acid
1mg
20%
Phosphorus, P
782mg
100%
Riboflavin
1mg
91%
Selenium, Se
29µg
53%
Sodium, Na
1596mg
100%
Water
135g
5%
Zinc, Zn
5mg
63%

Cauliflower Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Cauliflower Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.