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.

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.

Nutrition

Calories per serving:

629 kcal

Daily value:

31%

Servings:

5
  • Carbohydrate, by difference 48 g
  • Protein 37 g
  • Total lipid (fat) 33 g
  • Vitamin A, IU 1492 IU
  • Vitamin A, RAE 281 µg
  • Vitamin B-12 2 µg
  • Vitamin D 17 IU
  • Vitamin E (alpha-tocopherol) 2 mg
  • Vitamin K (phylloquinone) 4 µg
  • Alanine 1 g
  • Arginine 1 g
  • Ash 9 g
  • Aspartic acid 2 g
  • Betaine 1 mg
  • Calcium, Ca 1045 mg
  • Carotene, beta 111 µg
  • Cholesterol 107 mg
  • Choline, total 29 mg
  • Cryptoxanthin, beta 15 µg
  • Fatty acids, total monounsaturated 12 g
  • Fatty acids, total polyunsaturated 3 g
  • Fatty acids, total saturated 16 g
  • Fatty acids, total trans 1 g
  • Fatty acids, total trans-monoenoic 1 g
  • Fiber, total dietary 3 g
  • Folate, DFE 84 µg
  • Folate, food 38 µg
  • Folate, total 119 µg
  • Folic acid 27 µg
  • Fructose 1 g
  • Galactose 1 g
  • Glutamic acid 8 g
  • Glycine 1 g
  • Histidine 1 g
  • Iron, Fe 3 mg
  • Isoleucine 2 g
  • Lactose 1 g
  • Leucine 3 g
  • Lutein + zeaxanthin 80 µg
  • Lycopene 1239 µg
  • Lysine 3 g
  • Magnesium, Mg 82 mg
  • Manganese, Mn 1 mg
  • Methionine 1 g
  • Niacin 4 mg
  • Pantothenic acid 1 mg
  • Phenylalanine 2 g
  • Phosphorus, P 832 mg
  • Potassium, K 823 mg
  • Proline 4 g
  • Retinol 269 µg
  • Riboflavin 1 mg
  • Selenium, Se 36 µg
  • Serine 2 g
  • Sodium, Na 1814 mg
  • Starch 15 g
  • Sucrose 1 g
  • Sugars, total 4 g
  • Threonine 2 g
  • Tocopherol, gamma 2 mg
  • Tyrosine 2 g
  • Valine 2 g
  • Water 195 g
  • Zinc, Zn 5 mg
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