The benefits of the main ingredient (cauliflower) have been proven by scientists, which is why doctors advise eating it.
Cauliflower can
:
- reduce the risk of cancer by three times;
- protects against ulcers, gastritis;
- tidies up the cardiovascular system;
- strengthens the immune system.
Not all vegetables can boast of this effect.
Nutritional content of the dish per serving (by weight it is 265 grams)
:
- calorie content – 97 kcal;
- presence of proteins – 8 grams (38%);
- fats – 8 grams (37%);
- carbohydrates – 5 gr. (25%).
Ingredients 100 grams of cauliflower (raw)
:
Cauliflower in the oven with egg and cheese can easily be classified as a healthy food dish!
We invite you to watch a video about the benefits of cauliflower:
Step-by-step instructions on how to cook with egg, cheese and milk
To prepare cauliflower with egg in the oven we will need
:
- 300 grams of cauliflower;
- 2 chicken eggs;
- milk – 5 tablespoons;
- water – 500 ml;
- cheese (hard) – 40 grams;
- salt to your taste;
- dry spices to taste.
The quantities above are written for 4 servings.
How to bake cauliflower with egg and other products to make a tasty and juicy dish? Let's look at it step by step.
Cooking steps
:
We invite you to see another recipe for cooking cauliflower in the oven:
Cauliflower and Broccoli Casserole
I liked this recipe for casserole with cauliflower and broccoli, all in bechamel sauce. And the green peas inside are an interesting flavoring addition. This is delicious!
To prepare, watch the video. Under the video I will write the components and a brief step-by-step work plan to make it more convenient for you.
We suggest you read: If violet is flooded, what to do
Ingredients:
- Cauliflower - 300 gr.
- Butter - 50 gr.
- Milk - by eye (see the desired thickness of the sauce).
- Flour - 2 tbsp. l.
- Cheese - 100 gr.
- Broccoli - 4-5 umbrellas.
- Green peas - optional.
- Baguette - half.
- Salt, pepper - to taste.
Preparation:
- We make baguette crackers by frying them in a dry frying pan without oil.
- Cut the cauliflower into convenient slices and place in a baking dish (add a little salt).
- Add green peas to the pan.
- Prepare bechamel sauce: put a piece of butter in a heated saucepan, and when it melts, fry a couple of tablespoons of flour on it. The flour should turn light golden brown. Pour milk into the flour and butter in portions, immediately whisking it with a whisk. Season and optionally add nutmeg and aromatic French herbs.
- Place broccoli in the sauce and blend everything together with a blender. The sauce turns greenish.
- Pour it over the casserole, put croutons on top and grate cheese.
- Place in the oven at 200 degrees, about 20 minutes.
- Ready!
Various variations of the recipe for casseroles with tomatoes, sour cream and other ingredients
Not everyone likes the presence of any product in a recipe, so you can safely experiment with adding different ingredients. You can add other ingredients to baked cauliflower, but then the taste will be very different.
Options for other recipes
:
- Before putting all the ingredients of the recipe into a baking dish, you can put fried onions on the bottom, and only then put half-boiled cabbage (cook for 5-7 minutes in water).
- then pour in 1-2 lightly beaten eggs.
- Add cream to the cheese for a softer taste.
This variation of the recipe is prepared at a temperature of 180 degrees for 20-30 minutes.
There is an even more interesting option with a casserole, where fresh and juicy vegetables are bell peppers and tomatoes.
- This recipe takes young cabbage and cooks for only 3-4 minutes.
- In a baking dish, after the cabbage is laid out, tomatoes and peppers cut into rings are placed on top.
- Everything else is the same as the main recipe.
- You need to bake the dish for 20 minutes at 180 degrees.
To make the casserole with cabbage acquire a spicy, spicy taste, you can add Korean-style carrots, and at the same time remove milk and cheese from the recipe, but add sour cream (about 15% fat content). You can also add smoked chicken and mushrooms here (you can find out more about other delicious recipe options for cauliflower and chicken, and you can read more about recipes for this vegetable with cheese and mushrooms in).
Before all the ingredients are in the pan, you can grease it with olive oil, after which the aroma of olives and a light taste will remain in the casserole itself. Of course, you can bake in the oil itself, but without using dairy products
, as the dish may turn out to be very fatty.
There are other recipes for vegetables with cheese. You can find out more about recipes for baked cauliflower in the oven with cheese. We invite you to watch a video on how to prepare cauliflower and tomato casserole:
Cauliflower casserole with minced meat
An excellent casserole is made with different types of minced meat. Both dietary options made from turkey or chicken, as well as fattier minced pork and beef, are suitable here.
And all this under a rich cheese “coat”. It turns out incredible!
Ingredients:
- Cauliflower - 700 gr.
- Any minced meat - 500 gr.
- Onion - 2 pcs.
- Sweet red pepper - 80 gr.
- Cheese - 200 gr.
- Egg - 3 pcs.
- Sour cream 15-20% - 100 gr.
- Salt, pepper, aromatic herbs - to taste.
Wash the cabbage to remove dirt and gut it into inflorescences. This can be done by hand or with a knife. Next, we subject it to standard preparation - boil it in slightly salted water for 3-5 minutes.
Then drain all the water and place the vegetable in a baking dish coated with vegetable oil; it will be our first layer.
Appetizing minced meat must first be fried with chopped bell pepper so that excess water comes out of it.
If this is not done, then the casserole will “float”, i.e. will float in the broth and be too runny. We don't need this. Season the minced meat with spices to taste and place on top of the cabbage inflorescences. The degree of roasting of the minced meat is up to your taste.
We suggest you familiarize yourself with Double Yolk Eggs: how and why they are made and what to do with them
To prepare a delicious cheese coating, grate all the cheese on a medium grater. Mix with sour cream and eggs, maybe add a little salt. And mix so that the ingredients are evenly distributed (add salt if desired if the cheese is not very salty).
Using a spoon, spread the cheese mixture over the minced meat, completely covering it. Place this beauty in an oven preheated to 190 degrees for 30 minutes.
We get a magnificent, rosy and aromatic dish for the whole family. It’s a pleasure to see, and it’s so nice to eat!
Try this option and it will surely become one of your favorites.
