Cauliflower Casserole

Staff
Cauliflower Casserole
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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Ready in
1 h
5
Servings
552
Calories Per Serving
Deliver Ingredients
Makes
about 5 servings

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
  • 1 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.

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.

Nutritional Facts

Total Fat
29g
45%
Sugar
9g
N/A
Saturated Fat
16g
82%
Cholesterol
78mg
26%
Protein
30g
59%
Carbs
45g
15%
Vitamin A
328µg
36%
Vitamin B12
1µg
24%
Vitamin B6
0.5mg
23.8%
Vitamin C
68mg
100%
Vitamin D
0.5µg
0.1%
Vitamin E
1mg
7%
Vitamin K
133µg
100%
Calcium
651mg
65%
Fiber
6g
24%
Folate (food)
132µg
N/A
Folate equivalent (total)
192µg
48%
Folic acid
35µg
N/A
Iron
4mg
23%
Magnesium
83mg
21%
Monounsaturated
8g
N/A
Niacin (B3)
6mg
28%
Phosphorus
486mg
69%
Polyunsaturated
2g
N/A
Potassium
837mg
24%
Riboflavin (B2)
0.6mg
35.8%
Sodium
1181mg
49%
Thiamin (B1)
1mg
67%
Trans
0.4g
N/A
Zinc
3mg
21%

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