If you consider yourself to be one of the people who try to take care of their health and strive to stay in good physical shape, then this dish is just for you. The calorie content of cauliflower is minimal, but the benefits are great, the method of preparing the casserole is healthier than in a frying pan, and the cheese and milk filling is exactly as much as necessary to create a very tasty dinner.
Cauliflower baked in the oven with cheese is a light dish in every sense of the word. In addition to the fact that this is a low-calorie and dietary dish, it is prepared in just half an hour. One head of cauliflower makes an easy dinner for two. If this does not seem enough for dinner, supplement it with a small piece of boiled meat or chicken.
You can cook from either fresh or frozen cauliflower. 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 each. In this case, you do not have to disassemble it into inflorescences, since it is already frozen in small pieces in the packages.
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
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:
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 then lay out the 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. Certainly, 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:
Options for serving dishes, photos
Cauliflower dish is best served when it is fresh and golden brown. Since this vegetable is considered dietary, it can be served with different dishes: with fresh salad with tomatoes and cucumbers, with meat, with stewed potatoes or stew. More information about dietary cauliflower dishes can be found in.
Cauliflower can be baked separately with herbs and olive oil, but at the same time you can make the dish original. For example, in the form of a tree.
To do this, cut whole cabbage into slices, which will look very beautiful. This way you will pleasantly surprise your household.
Cauliflower is very useful especially if you are on a diet.. To prevent this product from losing many of its beneficial substances when boiled in water, you can skip this step and go straight to baking. Bon appetit!
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Calories: Not specified
Cooking time: Not indicated
Cauliflower in the oven with egg and cheese is a great option for lunch or dinner, or you can even serve it for breakfast. Adherents of proper nutrition will definitely like this recipe, there is not a drop of fat or vegetable oil, the dish turns out very tender and juicy. The ideal complement to such cabbage would be baked meat, or you can get by with just fresh vegetables, if you wish, add a sauce based on yogurt or sour cream, seasoning it with garlic and a number of your favorite spices. You can prepare cauliflower in 20-30 minutes, so you won’t have to spend a long time in the kitchen. So, I suggest you quickly go through the list of ingredients and get started. I have prepared it for you.
- cauliflower – 350-400 gr.,
- chicken eggs – 2 pcs.,
- sour cream – 1-2 tbsp.,
- salt, pepper - to taste,
- hard cheese – 80 gr.,
- olive oil – 1 tsp,
- breadcrumbs – 1 tsp.
How to cook with photos step by step
Prepare small-sized cauliflower - tear off the leaves, rinse and dry the cabbage. Cut cabbage in half. Place a pan of water on the fire, bring to a boil, add salt and pepper. Place the cabbage in boiling water for a few minutes. 
Beat a couple of large chicken eggs into a bowl. 
Add a little sour cream to the eggs, salt and pepper to taste. 
Shake the ingredients until smooth and, if desired, add spices to your taste. 
After a few minutes, remove the cabbage from the boiling water and separate it into inflorescences. Work with a fork and knife so as not to burn your palms. 
Prepare a heat-resistant baking dish, also at this stage turn on and preheat the oven - set the temperature to 180 degrees. Lightly oil the pan with olive oil and coat with breadcrumbs. Fill the form with cabbage inflorescences. 
Pour the egg-sour cream mixture over the cauliflower. 
Grate the hard cheese on a medium grater and sprinkle the cabbage with cheese shavings. Place the pan in the oven for 20-25 minutes until the egg mixture is set and the cheese is browned. That's all, now you can serve the dish to the table. It turns out no less tasty
step by step recipe with photos
Cauliflower makes light, tender, low-calorie dishes. You can safely add a couple of “heavy” ingredients to it, while maintaining the overall energy value at an acceptable level.
Using this principle, we will prepare a casserole in which cauliflower serves as a light base, and eggs, sour cream and cheese add flavor and satiety.
The cabbage is pre-boiled, so the baking will be short and is designed only for the cheese to melt and have time to turn into a light crust.
Ingredients
- cauliflower – 1 kg
- eggs – 2 pcs.
- sour cream – 150 g
- salt – 5 g
- pepper – 1 g
- fresh dill – 15 g
- hard cheese – 300 g
Total cooking time is 40 minutes. Number of servings – 5.
Preparation
1. Remove leaves from cauliflower and divide into pieces. Rinse each thoroughly under running water.
2. Fill a deep saucepan with water and place the cabbage in it. The water needs to be salted a little. This vegetable boils quickly enough, only 15 – 20 minutes.
3. Remove the boiled cabbage from the boiling water and let it dry a little.
4. Prepare a baking dish, pour a little oil on the bottom, and place cauliflower on top.
5. The next step is to prepare the sauce. To do this, you need to mix eggs, sour cream, salt and pepper. Finely chop the dill and add to the sauce. Mix all the ingredients thoroughly and pour into the pan with the cabbage.
6. Grate the cheese on a coarse grater and sprinkle well over the top of the cabbage.
To prepare cauliflower in the oven with cheese, you will need a minimum set of ingredients. Actually, both products, plus oil, spices and - if desired - something for making sauce. Because this dish with sauce turns out much tastier and juicier. So you can also have sour cream, milk, cream, broth, wheat flour (for thickness). Instead of sauce, you can use a chicken egg. The end result will be something similar to an omelet with cabbage.
The five most commonly used ingredients in oven-baked cauliflower with cheese recipes are:
The classic cooking method is simple and understandable even to a child. Boil the cauliflower until half cooked (5-7 minutes). You can cut it in advance into pieces of the desired size, usually into inflorescences. Separately cook the appropriate sauce. This could be the famous Bechamel. Something simpler or, conversely, more complex. You can make mushroom sauce or add chopped vegetables. Ideally, creamy or milky.
The cabbage is placed in a mold of a suitable size and poured with sauce. It is better to sprinkle grated cheese on top five to ten minutes after baking. Then there is less risk of him getting burned. Instead of sauce, you can pour beaten eggs mixed with milk or water over the cabbage. The dish is best served hot, because when cold it kind of solidifies and becomes more like a casserole. Salt and pepper always to taste. As well as adding fresh or dried herbs, garlic.
Five of the lowest calorie recipes for oven-baked cauliflower with cheese:
There is an easier way to prepare baked cauliflower with cheese. When undercooked, the inflorescences are placed on a greased baking sheet with cheese sprinkled on top. They are baked in separate pieces and served as a side dish for any meat dish. Seasonings include salt and pepper.
Another option: when the cabbage is chopped and baked in puff layers mixed with cheese. It turns out something like a “pie” without flour - an excellent snack for the holiday table.
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