Cooking diet cauliflower baked in the oven with cheese. Cauliflower in the oven Cauliflower baked with cheese in a creamy

If you consider yourself to be in the category of people who are trying to monitor their health and strive to maintain good physical shape, then this dish is just for you. The calorie content of cauliflower is minimal, and the benefits are great, the method of cooking casseroles is healthier than in a pan, and there is just as much cheese and milk filling as is necessary to create a very tasty dinner.

Oven-baked cauliflower with cheese is an easy dish in every sense of the word. Besides the fact that this is a low-calorie and dietary dish, it is prepared in just half an hour. One head of cauliflower makes a light dinner for two. If that doesn't seem like enough for dinner, supplement it with a small piece of boiled meat or chicken.

You can cook from both fresh cauliflower and frozen. I tried both options and found no difference in taste. If you want to bake frozen cauliflower in the oven with cheese, then buy two packages of 400 g. In this case, you will not have to disassemble it into inflorescences, since in the packages it is already frozen in small pieces.

Ingredients

• fresh cauliflower 1 head (800 g)
• sour cream 150 g
• milk 3/4 tbsp.
• soft cheese 150 g
• salt to taste

How to bake cauliflower with cheese in the oven

Step 1: prepare and infuse the cauliflower.

First of all, pour a couple of liters of running water at room temperature into a deep bowl, add a tablespoon of rock salt without iodine and mix them until smooth. Then we remove the leaves from the white cabbage, rinse it and put it in a saline solution. We leave the vegetable in this form for 10-15 minutes, for which most of the nitrates will come out of it, as well as various animals in the form of bugs, midges and worms that live in the crevices of inflorescences.

Step 2: cook the cauliflower.

We don't waste a minute, we fill a deep saucepan with half purified water, we also put a little salt in it, a teaspoon is enough, but if you want, you can to taste, and send it over medium heat, let it boil. After insisting, rinse the cabbage again and shake it over the sink to remove excess liquid. We spread it on a cutting board, use a sharp kitchen knife to disassemble it into inflorescences and after a while omitting their into violently boiling water.

Cook the vegetable for 12-15 minutes, it is not necessary longer, it will still undergo additional heat treatment a little later. Therefore, when the cabbage acquires medium softness, we throw it into a large colander and leave it in it until use to drain excess moisture.

Step 3: prepare the egg mixture.

Now we beat each chicken egg with the back of the knife and send the yolks with whites into a small bowl.

Pour whole pasteurized milk there, add a little salt, ground allspice to taste and shake these products with a table fork or a whisk until smooth - the filling is ready!

Step 4: prepare the cheese and baking utensils.

Then we release the hard cheese from the packaging, cut off the paraffin crust from it and chop it on a fine, medium or coarse grater into a clean dish. After that, turn on the oven for heating in 180 degrees Celsius and grease the bottom with a piece of butter, as well as the side walls of a heat-resistant or non-stick baking dish.

Step 5: form a cauliflower and egg casserole.

We distribute the cauliflower that has had time to cool down in an even layer on the bottom of the prepared form, as well as dry up the cauliflower and sprinkle it to taste with a universal seasoning, not forgetting that almost all components of the dish are already salted.

Then fill the inflorescences of the vegetable with the beaten egg mixture, sprinkle with chopped hard cheese and proceed to the next, almost final step.

Step 6: bake the egg and cauliflower.

We check the oven and, if it has warmed up to the desired temperature, we send there a form with a half-prepared dish to the middle rack. We bake it for 10-15 minutes until golden brown. As soon as the egg grabs, and the surface of the cheese is browned, we pull the kitchen potholders over our hands, move the resulting culinary masterpiece onto the cutting board previously laid on the countertop, let it cool slightly and proceed to tasting!

Step 7: Serve the cauliflower baked with egg.

Cauliflower baked with an egg is very similar to a tender casserole, which, after cooking with a kitchen spatula, is divided into portions, laid out on plates and served hot as a complete main course for breakfast, lunch or dinner. You can refresh this yummy with fresh vegetable salads, pickles, pickles, sour cream or cream, although soy or other sauces are also suitable. Cook with love and enjoy!
Bon Appetit!

Very often, before baking, boiled cabbage is mixed with fried until golden brown onions, carrots, fresh salad peppers, tomatoes, blanched or canned peas, stewed zucchini and eggplants, as well as various finely chopped herbs, for example, dill, parsley, cilantro, basil;

Want to make your dish more satisfying? If yes, then after the cabbage, put in a mold a layer of boiled, baked, stewed or smoked meat, cut into small pieces, or some of your favorite sausages;

The recipe contains a fairly wide range of spices, which can be adjusted based on your taste preferences by making adjustments to the list;

An alternative to milk is sour cream, fermented baked milk or kefir, and butter is vegetable oil or margarine for baking.

The benefits of the main ingredient (cauliflower) have been proven by scientists, so doctors advise to eat it.

Cauliflower is capable of:

• 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 action.

The nutritional value of the dish in one portion (by weight it is 265 grams):

• calorie content - 97 kcal;
• the presence of proteins - 8 grams (38%);
• fat - 8 grams (37%);
• carbohydrates - 5 gr. (25%).

Composition of 100 grams of cauliflower (raw):

Oven cauliflower with egg and cheese is a healthy food category!

We suggest watching a video about the benefits of cauliflower:

Step-by-step instructions on how to cook with egg, cheese and milk

To cook cauliflower with an egg in the oven, we 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 number of products above is written for 4 servings.

How do you bake cauliflower with an egg and other foods to make a delicious and juicy dish? Let's consider step by step.

Cooking steps:

We suggest looking at another recipe for cooking cauliflower in the oven:

Various variations of the recipe for casseroles with tomatoes, sour cream and other ingredients

Not everyone likes the presence of any product in the recipe, so you can feel free to experiment with adding different ingredients. You can add other ingredients to baked cauliflower, but then the taste will be very different.

Variants of other recipes:

1. Before putting all the ingredients of the recipe in a baking dish, you can put the fried onions on the bottom, and only then put the cabbage half-boiled (cook for 5-7 minutes in water).
2. then fill with 1-2 lightly beaten eggs.
3. Add cream to the cheese for a tender taste.

This recipe variation is cooked at 180 degrees for 20-30 minutes.

There is an even more interesting option with a casserole, where fresh and juicy vegetables - bell peppers and tomatoes.

1. In this recipe, young cabbage is taken and cooked for only 3-4 minutes.
2. In a baking dish, after laying out the cabbage, put tomatoes and peppers cut into rings on top.
3. Everything else is the same as in the main recipe.
4. You need to bake the dish for 20 minutes at 180 degrees.

In order for the casserole with cabbage to acquire a piquant pungent taste, you can add Korean carrots, and at the same time remove milk and cheese from the recipe, but add sour cream (about 15% fat). You can also add smoked chicken and mushrooms here (you can find out more about other delicious options for recipes from cauliflower and chicken, and you can read more about the recipes for this vegetable with cheese and mushrooms in).

Before all the ingredients are in the form, you can brush it with olive oil, after which the aroma of olives and light taste will remain in the casserole itself. Certainly, can be baked in the oil itself, but without the use of dairy products, as the dish can be very greasy.

There are other recipes for vegetables with cheese. You can learn more about recipes for baked cauliflower with cheese in the oven.
We suggest watching a video on how to make cauliflower and tomato casserole:

Serving options, photo

The cauliflower dish is best served fresh and golden brown. Since this vegetable is considered a dietary one, it can be served with different dishes: with fresh salad from tomatoes and cucumbers, with meat, with stewed potatoes or stews. You can learn more about cauliflower diet meals at.

Cauliflower can be baked separately with herbs and olive oil, but you can still make the dish original. For example, in the form of a tree.

To do this, cut the whole cabbage into slices that will look very beautiful. So you will pleasantly surprise your household.

Cauliflower is very beneficial especially if you are on a diet.... So that this product does not lose many of its beneficial substances when boiled in water, you can skip this stage and go directly to baking. Bon Appetit!

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Cauliflower is one of those vegetables that are shown to absolutely everyone. Unless patients with gout need to eat it with caution because of the large amount of purines.

Due to its nutritional properties and easily digestible proteins, cauliflower is an indispensable vegetable in dietary, baby and medical nutrition.

Cauliflower with its delicate taste and light, unobtrusive aroma is perfect for white poultry meat, mushrooms, fish. It can also be served as a separate dish boiled, fried and baked.

It goes well with eggs, cheese, milk sauces. It is very rarely cooked with tomatoes and bell peppers. But vegetables such as carrots, green beans, green peas, onions, zucchini, will make the cauliflower dish richer and more appetizing.

Its delicate taste is not recommended to be interrupted by strong-smelling spices. Garlic, bay leaves, black pepper, caraway seeds, dill or parsley can be added to add spice.
Cauliflower baked with cheese is perhaps the most common and favorite dish of many.

How to choose a cauliflower

• The cauliflower forks should be surrounded by green leaves (or leaf remnants) without signs of rotting.
• Inflorescences are usually collected in dense heads of cabbage. There are varieties with dark purple inflorescences, but most often the surface of this cabbage is light. If the head has a darkish shade that does not correspond to the variety, then it may have been stored in the light, and this negatively affects the taste of the cabbage: it becomes bitter.
• Healthy cauliflower should be free of decayed or darkened areas. The head should be tight and resilient.

How to prepare cauliflower for baking

• Cauliflower is sometimes damaged by caterpillars and other insects. To get rid of them, immerse the forks in a container of cold salted water. For a liter of water, 40 g of salt will be quite enough for uninvited guests to leave the temporary shelter in 15-17 minutes.
• Cut the cabbage stump together with the leaves, disassemble it into inflorescences. Cut off the tough bases from them, which you can later boil and use to make soup.
• To preserve most of the vitamins and nutrients, boil cauliflower in a small amount of salted water for no more than five minutes.
• Soak the cauliflower in cold water with added salt before boiling, and then it will retain its white color.
• Boiling in milk will help improve the taste of cabbage.
• Freshly boiled inflorescences must be immediately cooled under cold running water. This will preserve their color and shape.
• Cauliflower can be baked not only with cheese, but also with the addition of mushrooms, meat and vegetables.
• Use eggs, beaten with sour cream, milk or mayonnaise, béchamel sauce, or cheese sauce to hold the buds together.
• Cauliflower with cheese can be cooked as a casserole, baked in batter or ground breadcrumbs.

And now - the recipes, among which you will undoubtedly choose the one that suits you.

Cauliflower baked with cheese and onions in the oven

Ingredients:

• cauliflower - 0.8 kg;
• butter - 40 g;
• onions - 200 g;
• flour - 45 g;
• milk - 140 ml;
• cheese - 130 g;
• black pepper;
• bay leaf - 1 pc .;
• salt.

Cooking method

• Disassemble the cabbage into separate inflorescences, boil, cool quickly.
• Chop the onion, fry in butter until light yellow. Add flour, stir.
• Pour the milk in a thin stream, remembering to stir the mixture vigorously. Add bay leaves, salt and pepper. Boil the sauce for 1-2 minutes. Remove the bay leaf.
• Grate the cheese.
• Combine the sauce with the cabbage. Add half of the cheese. Stir.
• Lubricate the mold liberally with oil. Arrange the cabbage in an even layer. Sprinkle with the remaining cheese.
• Place in an oven preheated to 200 ° and bake for 15-20 minutes until golden brown. Serve hot.

Cauliflower baked with cheese and cream in the oven

Ingredients:

• cauliflower - 600 g;
• cream - 180 ml;
• butter - 50 g;
• cheese - 120 g;
• salt;
• yolk - 2 pcs.;
• lemon juice - 20 ml.

Cooking method

• Wash the cabbage, disassemble into inflorescences. Boil in salted water. Put in a colander, cool quickly.
• Fold into a greased pan. Drizzle with lemon juice.
• Whisk raw egg yolks with salt and pepper in a bowl. Mix with cream. Pour this mixture over the cabbage.
• Grate the cheese on a medium grater, cover the cabbage with it. Place thin slices of butter on top of the cheese.
• Place the dish in the oven. Bake at 210 ° for 20 minutes.

Cauliflower baked with cheese and mushrooms in the oven

Ingredients:

• cauliflower - 800 g;
• fresh mushrooms - 400 g;
• cheese - 120 g;
• bow (middle head) - 1 pc .;
• egg - 1 pc.;
• sour cream - 180 g;
• salt;
• ground crackers - 50 g;
• chopped parsley.

Cooking method

• Boil the cabbage disassembled for coots in salted water, put in a colander, cool.
• Wash the mushrooms. When the water drains, cut into slices. Cut the onion into half rings.
• Fry mushrooms and onions in oil.
• Grease the form with oil, sprinkle with breadcrumbs. Lay out half of the cabbage. Put mushrooms and onions on top of it. Cover them with the rest of the cabbage.
• Pour sour cream over the cabbage, cover with a thin layer of crackers, and then grated cheese.
• Bake in the oven at 200 degrees for 20 minutes.

Cauliflower baked with cheese and zucchini in the oven

Ingredients:

• cauliflower - 500 g;
• cheese - 100 g;
• zucchini zucchini - 500 g;
• flour - 1 tbsp. l .;
• milk - 3/4 tbsp.;
• eggs - 3 pcs.;
• salt;
• butter - 60 g;
• black pepper.

Cooking method

• Disassemble the cabbage into inflorescences, boil and cool.
• Cut the zucchini together with the skin into circles. Sprinkle with salt and flour (one spoon is required). Fry in oil.
• Cook the milk sauce. To do this, put a spoonful of oil in a frying pan, fry the flour on it. Cool it down. Dilute with milk. Put on low heat. Stirring constantly, cook until the thickness you need.
• Lubricate the mold with oil. Place the cabbage with the zucchini. Pour over the sauce.
• Grate the cheese. Cover the vegetables evenly.
• Place in the oven. Bake at 200 ° for 17-20 minutes.

Note to the hostess

Cauliflower is good in batter too. To do this, prepare a thin dough (like for pancakes) according to your favorite recipe. Boil and cool the cabbage disassembled into large inflorescences. Dip each portion of cabbage in batter, put on a baking sheet covered with foil. Sprinkle with grated cheese. Bake in the oven until golden brown, setting the temperature to 200 degrees.

It is known that cauliflower is a fairly dietary vegetable, healthy and juicy. In the season of cauliflower, I cook many dishes from it - cutlets, pancakes, mashed soups. But the best way to cook cauliflower, for me, is in the oven with cream cheese.

That is why today I propose to bake cauliflower in the oven with cheese, cream and bread crumbs. The latter give the dish a beautiful color and crispness. You can serve such cabbage as an independent dish or as a side dish for meat or fish.

Let's prepare all the products for baking the cauliflower.

First of all, put the bread crumbs in a dry skillet and fry them until golden brown and crisp.

Heat the butter in a saucepan and mix it with flour, mix everything well with a spoon. Pour the cream into a saucepan and beat well with a whisk until a smooth sauce is obtained. Put the sauce in a bowl, add the nutmeg.

Drive one egg into the sauce.

Three hard cheese on a grater and also add to the sauce. Whisk well again. The sauce is ready. Note that I do not add salt to the sauce as the cheese is usually quite salty.

We disassemble the cauliflower into inflorescences, rinse under running water and boil in boiling salted water for 5-6 minutes. Drain the cauliflower.

Grease the baking dish with olive oil and then put the cauliflower inflorescences into the baking dish in one layer.

Fill the cabbage with our gravy sauce.

Sprinkle breadcrumbs over the top. You can put a couple of slices of butter on top. We send the form to the oven, preheated to 170 ° C, for 10-15 minutes.

Ready-made cauliflower, baked in the oven with cheese, serve to the table, garnished with parsley and chili pepper, if desired.

The sauce will thicken, the cheese will become stringy, the breadcrumbs will crisp, and the cauliflower will remain juicy and flavorful!

Bon Appetit!