A truly French dish - cauliflower casserole in béchamel sauce. Baked with mashed potatoes, crispy bread crumbs and all with bechamel sauce - it's incredibly delicious! Just imagine the bright range of flavors in this simple dish: potatoes, mixed with the most delicate bechamel sauce, turn into something incredibly tender and enveloping. It pairs so nicely with the springy texture of the blanched cauliflower, the stretchy cheese, and the slightly crunchy crust! And this is a cauliflower and potato casserole in bechamel sauce.
Here you will find another recipe for a delicious cauliflower casserole: https://zapekaem-v-duhovke.ru/main-dishes/ovosh/cauliflower-casserole-with-mushrooms/
Dish for 4 people, cooking time 50 minutes.
Diet casserole recipes
If you don’t like some healthy product—cauliflower or cabbage, broccoli, or something similar—then don’t rush to give them up. Try making a casserole using these ingredients! I'm sure you will change your mind about them.
The good thing about casserole is that it allows you to create wonderful dishes from not the most delicious ingredients!
Cauliflower Casserole
The casserole will be even tastier if you add a little cheese.
- Cauliflower – 500 gr.
- Pepper and salt - to taste.
- Chicken egg – 3 pcs.
- Hard cheese – 150 – 200 gr.
- Milk – 150 ml.
Turn on the oven to preheat. Disassemble the cauliflower into florets and boil in lightly salted water, but not until cooked! Grease the baking dish with a small portion of sunflower oil, and if the mold is silicone, then you do not have to grease it. Place the undercooked cabbage in the pan.
Separately prepare the egg-milk mixture by blending in a blender. And, of course, pepper and salt the resulting mixture to taste. Then pour it into a baking dish. Grate the cheese on a coarse grater and sprinkle it evenly over the future casserole.
Place the casserole in the oven at 180 degrees for 15-20 minutes. For a golden crust, you can turn on the top heating mode 5 minutes before cooking. Bon appetit!
Broccoli casserole
A tasty and healthy casserole can be made from broccoli. This ingredient will give it an expressive emerald color!
- Broccoli – 250-300 gr.
- Chicken egg – 5 pcs.
- Milk – 100 ml.
- Mozzarella – 100 gr.
- Parsley - a couple of sprigs.
- Salt (preferably sea salt) and spices - to taste.
For better taste and tenderness, broccoli should be divided into florets and boiled for 5 minutes over medium heat. After cooking, drain the water and cool. Mix eggs with milk in a blender or fork.
Cut the mozzarella into small pieces. Wash the greens and finely chop. Meanwhile, the broccoli should cool. Place it in a mold greased with olive oil (sunflower is allowed) and add all the chopped ingredients. Then fill it all with the milk-egg mixture and put it in the oven at 180 degrees. for 20-25 minutes. Enjoy this delicious dish!
Zucchini casserole
Stay tuned, I have another interesting recipe in store for you! The casserole can be prepared not only in the oven; it will turn out just as good in a slow cooker.
- Zucchini – 700 gr.
- Chicken egg – 3 pcs.
- Chicken or prepared minced chicken – 300 gr.
- Tomato puree – 120 gr.
- Sweet pepper – 1 pc.
- Onion – 1 pc.
- Dill, spices and oil - to taste.
Break the eggs into a bowl, add salt and pepper. Add tomato puree and mix everything thoroughly. Cut the peppers and onions into small pieces and add to the bowl with the egg-tomato mixture. Rinse the zucchini and, if necessary, peel. Add it to the mixture, followed by the minced chicken.
Now you can add herbs and garlic if you want. Grease the multicooker with oil. Place the resulting zucchini mixture there and close the lid. Bake for 1 hour using the baking setting. Bon appetit!
Cabbage baked with minced meat and cheese
This dish is not only tasty, but also beautiful. Baked cauliflower with minced meat looks great on the dinner table. The following products will help us prepare it:
- Half a kilo of minced chicken;
- Bulb;
- Garlic clove;
- 100 g cheese;
- 60 g mayonnaise;
- Egg;
- Salt and pepper;
- Crumb crumbs.
Cooking cabbage with minced meat will require us to do the following:
- After salting the water, boil it.
- While the water is boiling, make the cauliflower. We will have to wash it and disassemble it into inflorescences.
- Immerse them in boiling water for five minutes.
- Having taken out the inflorescences, let the water drain from them.
- Now let's do the minced chicken. Mix onion, egg, garlic and pepper with salt with minced meat.
- Cover the bottom of the greased pan with a layer of breadcrumbs. We erect a dome molded from minced meat onto it and stick inflorescences into it, like a flowerbed.
- We cover the structure with a thin layer of sour cream and bake it in the oven at 180 degrees. After half an hour, take it out and sprinkle it as thickly as possible with grated cheese. Bake until the top of the dish is browned.
Baked cabbage is decorated with herbs and potatoes.
A few final words
Friends, as you can see, casserole can be not only healthy, but also tasty. Moreover, it is suitable both for people who are on a diet and want to lose weight, and for those who have stomach problems! But in this case, spices and onions should be excluded from the ingredients and salt consumption should be minimized. That's all, friends.
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It is not for nothing that cauliflower is considered a dietary vegetable. Its low-calorie and easily digestible inflorescences contain a large amount of valuable vitamins and microelements. In addition, it goes well with many products and serves as an excellent basis for preparing all kinds of soups, salads, casseroles and even cutlets. In today's article you will find more than one interesting dietary recipe from cauliflower.
General recommendations
To prepare delicious and healthy dishes, you should choose fresh cauliflower. When purchasing this vegetable, it is important to pay attention to its appearance. Of particular value are the elastic heads of white color with bright, tightly pressed leaves. Green or gray heads have a coarser, bitter taste and are not suitable for cooking.
Most quick cauliflower recipes require pre-boiling the vegetable. To do this, it is disassembled into separate balls and briefly immersed in a pan of salted boiling water. The cabbage is then drained in a colander and used to make casseroles, purees and other treats.
Many experienced chefs recommend keeping a raw purchased head of cabbage in salt water. During these thirty minutes, the cabbage will be cleared of dirt and possible insects. To properly divide the fork, place it on a kitchen board so that the inflorescences are at the bottom, and carefully cut it in the middle of the trunk into smaller pieces. If you plan to cook cauliflower in a steamer, you can add some spices to the bottom container of water. Thanks to this, the finished vegetable will be more tasty and aromatic.
Casserole with cheese
The dish prepared using the technology described below will appeal even to those who cannot stand the taste of cauliflower. It turns out incredibly light and low in calories. Therefore, it can be used by those who watch their own figure. Like other delicious recipes with cauliflower, this option requires the presence of a certain set of ingredients. This time you will need:
- Half a kilo of cauliflower.
- 200 grams of any hard cheese.
- 3 chicken eggs.
- A couple of glasses of cow's milk.
- Salt and spices.
The cabbage is divided into inflorescences, washed and immersed in salted boiling water. As soon as the vegetable is boiled until half cooked, it is drained in a colander and then placed in a fireproof dish, lightly greased with vegetable oil. All this is poured with a mixture consisting of beaten eggs, milk, salt and spices, and sent to the oven. Cauliflower casserole is being prepared in the oven. Recipes for such dishes do not require long-term heat treatment. Therefore, after a quarter of an hour, remove the pan from the oven, sprinkle its contents with grated cheese and return it back for another five minutes.
Cauliflower omelette baked with bell pepper and cheese
List of products that will allow you to prepare an omelette:
When preparing an omelet, we will proceed as follows:
- First of all, we need to cook the cabbage. To do this, boil it for seven minutes with a pinch of salt.
- At the same time, we make sure that it does not fall apart.
- Cut the pepper into rings. Grate the cheese on a coarse grater.
- Mix the cabbage with grated cheese (with most of it), pepper, salt and peas.
- Fill the future omelette with eggs beaten in milk and bake for a quarter of an hour in the oven at 180 degrees.
- Take out the omelette, sprinkle it with cheese (less of it) and bake the omelette for another five minutes.
It’s hard to tear yourself away from this dish, it’s so delicious. The finished omelette can be sprinkled with spices and herbs.
Broccoli casserole
This dish contains a large amount of vegetables and herbs. Therefore, it turns out to be very easy and useful. Before preparing dietary cauliflower, be sure to check that you have everything you need on hand. You will need:
- 300 grams of cauliflower.
- A couple of eggs.
- 200 grams of broccoli.
- 6 tablespoons of flour.
- 50 grams of spinach.
- A glass of low-fat kefir.
- ½ teaspoon of soda.
- Salt and spices.
Red Cabbage and Zucchini Casserole
List of products that will be needed to prepare a casserole with cabbage, zucchini and vegetables:
- Middle fork;
- Small zucchini;
- Eggplant;
- Bell pepper;
- Two large tomatoes;
- Garlic clove;
- Salt, parsley, pepper.
We will prepare a casserole with cabbage, vegetables and zucchini, following the following order:
- We remove the inflorescences from the head, wash and chop them into small pieces.
- Cut the peeled eggplant, pepper and zucchini into cubes and, after adding salt, mix with the cabbage on a baking sheet.
- Mix chopped tomatoes, garlic, herbs and peppers into a semi-liquid mixture, pour it onto a baking sheet and mix thoroughly.
- Place the baking sheet with vegetables and cabbage in the oven, preheat to 200 degrees and bake for 45 minutes.
This dietary dish is very tasty and satisfies hunger well.
Risotto
Cauliflower goes great with rice. Therefore, you can make a very tasty vegetarian risotto from it. Since this healthy cauliflower recipe requires the use of certain products, make sure you have everything you need on hand in advance. Your home must have:
- 250 grams of rice.
- A small forkful of cauliflower.
- 100 grams of butter.
- Onion.
- A couple of cloves of garlic.
- A bunch of green onions.
- Salt, bay leaf and spices.
Cabbage is divided into inflorescences, washed and filled with water. All this is salted, seasoned with bay leaves and spices and sent to the stove. The cooked cabbage is removed from the broth, and washed rice is added instead. When the cereal is ready, sautéed onions are added to it. Cabbage and chopped parsley are also sent there. Mix all this and cover with a lid. After ten minutes, the infused risotto can be served for lunch.
Vegetable soup
This dietary cauliflower recipe is interesting because it contains no fat. Since this soup consists of only vegetables, it is not advisable to cook it for future use. Otherwise, its components will quickly lose some of their valuable properties. To make this easy low calorie lunch you will need:
- 300 grams of cauliflower.
- Large bell pepper.
- 150 grams of zucchini.
- Onion.
- 100 grams of carrots.
- A little salt and fresh herbs.
The washed vegetables are peeled and cut into medium pieces. Zucchini, onions and carrots are immersed in a pan of boiling water and left on low heat. Ten minutes later, cabbage and pepper are added there. Add some salt and continue cooking. After five minutes, turn off the heat, pour the soup into bowls and sprinkle with chopped herbs. It can be served both hot and cold.
Tomato puree soup
This dietary cauliflower recipe is so simple that any beginner who has nothing to do with cooking can easily master it. You can use it to cook a very healthy low-calorie soup that young ladies who are losing weight can consume. To make a bright and tasty lunch, check in advance if you have on hand:
- 400 grams of cauliflower.
- 200 g ripe tomatoes.
- 100 g onions.
- 200 grams of carrots.
- Salt and spices.
All vegetables are washed and peeled. Place onions and carrots in a pan of boiling water and leave over low heat. Eight minutes later, cabbage and peeled tomatoes are added there. All this is seasoned with spices and continues to cook. After about five minutes, the finished soup is removed from the burner and blended with a blender to a puree-like state. Before serving, add a little chopped herbs to it.
Steamed cauliflower with chicken
Using this technology, you can quickly and without any hassle prepare an easy and tasty dinner for the whole family. This low-calorie dish is optimal for both adult and children's menus. To create it you will need:
- 8 cabbage florets.
- A couple of spoons of natural lemon juice.
- 350 grams of chicken fillet.
- A couple of tablespoons of olive oil.
- A kilo of potatoes.
- ½ teaspoon coriander seeds.
The washed and dried chicken is cut into not too large pieces, placed in a bowl, seasoned with spices and left to marinate. After a quarter of an hour, potato wedges are added to the meat. All this is laid out on the lower tier of the steamer. And at the top are washed cabbage inflorescences. All this is steamed for half an hour. This cauliflower is prepared quickly and tasty. To make it more rich and piquant, before serving it is poured with a sauce consisting of lemon juice, olive oil and coriander grains.
Ingredients needed for a classic cauliflower casserole recipe
Cooking time: approximately 1 hour
Number of servings – 4
- Take medium sized cabbage
- Eggs – 3 pieces
- Any cheese will do, but it tastes better with suluguni. To bake cheese you will need no more than 200 grams.
- Medium fat milk - half a glass
- Butter - tablespoon
- For spices, you will need a pinch of black pepper and nutmeg, as well as salt to taste.
- To decorate the dish - greens
Cabbage with vegetables in pots
This very interesting dish has a pleasant aroma. It consists of almost nothing but vegetables, so it can be called low-calorie. Like many simple cauliflower recipes, this option involves using readily available ingredients. This time you will need:
- 200 grams of cauliflower.
- A pair of ripe tomatoes.
- Medium zucchini.
- 150 grams of broccoli.
- Large bell pepper (preferably red).
- 4 chicken eggs.
- 150 milliliters of milk.
- 200 grams of hard cheese.
- Salt, spices, olive oil and natural lemon juice.
Both types of cabbage are divided into inflorescences, scalded with boiling water and cut into not too large pieces. The remaining vegetables are washed, peeled and chopped. All this is distributed into portioned pots and poured with a sauce made from olive oil, lemon juice, salt and spices. The contents of the pots are topped with an omelette base consisting of beaten eggs, cow's milk and grated cheese. Bake the dish at standard temperature for about twenty minutes.
How to prepare the dish “Diet cauliflower casserole”
- Separate the cauliflower into florets.
- Bring water to a boil, add salt and cabbage, cook cabbage for 3-5 minutes.
- Place the cabbage in a colander and let the water drain.
- Beat eggs and milk with a whisk.
- Wash the dill, dry and cut.
- Grate the cheese on a coarse grater.
- Preheat the oven to 180 degrees.
- Place the cauliflower in a deep baking tray and pour in the egg-milk mixture.
- Sprinkle dill and cheese on top.
- Bake in an oven preheated to 180 degrees for 15-20 minutes until done.
- Cauliflower - 800 gr.
- (Water - 500 ml.)
- Eggs - 3 pcs.
- Milk - 100 ml.
- Cheese - 100 gr.
- Dill (to taste) - 10 gr.
- Salt (to taste) - 2 gr.
Nutritional value of the dish “Diet cauliflower casserole” (per 100 grams):
Culinary classics
A long time ago, cauliflower casserole with chicken in the oven became a classic of the culinary genre. A recipe with a photo will be a real salvation for novice housewives. To prepare such a dish, both fresh vegetables and frozen products are suitable.
Advice! Frozen cauliflower does not need to be thawed before cooking.
Compound:
- 1 head of cauliflower;
- 0.4 kg chicken fillet;
- 1 onion;
- 3-4 pcs. chicken eggs;
- 1 carrot;
- 4 tbsp. l. sour cream;
- 4 things. fresh tomatoes;
- 1 ½ tbsp. l. breadcrumbs;
- 2-3 pcs. garlic cloves;
- refined sunflower oil;
- 200 g hard cheese;
- 2-3 tbsp. l. freshly squeezed lemon juice;
- a bunch of dill;
- salt, spices and seasonings to taste.
Preparation:
Advice! It is better to remove the peel that is too thick. To do this, literally place the tomatoes in boiling water for a minute.
- Defrost the chicken fillet naturally.
- We thoroughly wash the breast, clean the film, remove the veins.
- Cut the chicken fillet into small pieces.
- Place chicken breast pieces in a deep bowl and sprinkle with freshly squeezed lemon juice.
- Season the meat with salt, herbs and spices. Mix well and set aside for now.
- Divide the cauliflower into individual inflorescences.
- Boil the cabbage in well-boiling and lightly salted water for about 3-5 minutes.
- Place the cabbage florets in a colander and leave to drain the liquid.
- Peel the carrots, rinse thoroughly, dry and grate on a medium grater.
- Peel the onion and chop it into half rings.
- Pour refined sunflower oil into a saucepan or frying pan.
- Place carrots and onions in heated oil.
- Sauté the vegetables until almost fully cooked.
- Wash the fresh tomatoes, dry them and cut them into small cubes.
- Let's start preparing the filling. Place sour cream in a separate bowl.
- Add chicken eggs.
- Wash the greens, dry them and chop finely with a knife.
- Pass the garlic cloves through a press.
- Add the greens and garlic mixture to the bowl with sour cream.
- Mix everything thoroughly until a mass of homogeneous consistency is formed. You can use a mixer or blender.
- Take a heat-resistant springform pan and grease it inside with refined sunflower oil.
- Sprinkle the bottom of the pan with breadcrumbs.
- Cut the boiled cauliflower into slices and spread in an even layer on the bottom of the pan.
- Distribute pieces of chicken fillet on top.
- Next, spread the chopped tomatoes in an even layer.
- At the end, add the sautéed vegetables.
- Pour the prepared sour cream sauce over the casserole.
- Grate hard cheese on a fine grater.
- Sprinkle the cheese mixture on top of the casserole.
- Place the casserole in the oven for 50 minutes. Bake at a temperature of 180°.
