Cauliflower: diet recipe. Cauliflower casserole in the oven, steamed cauliflower

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Cauliflower is not in vain 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 meatballs. In today's article, you will find more than one interesting cauliflower diet recipe.

General recommendations

For the preparation of delicious and he althy dishes, you should choose fresh cauliflower. When buying this vegetable, it is important to pay attention to its appearance. Of particular value are 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 recipes for cauliflower dishes involve pre-boiling the vegetable. To do this, it is disassembled into separate kocheski and briefly immersed in a pot of s alted boiling water. The cabbage is then discarded in a colander and used to make casseroles, purees and other treats.

Many experienced chefs recommend keeping a raw purchased head of cabbage in s alt water. In these thirty minutes, the cabbage will be cleaned of dirt and possible insects. To divide the fork correctly, it is placed on a kitchen board so that the inflorescences are at the bottom, and carefully cut in the middle of the trunk into smaller pieces. If you plan to cook the cauliflower in a double boiler, you can add some spices to the bottom container of water. Thanks to this, the finished vegetable will be more tasty and fragrant.

Cheese Casserole

The dish prepared according to the technology described below will appeal to even those who cannot stand the taste of cauliflower. It is incredibly light and low in calories. Therefore, it can be used by those who follow their own figure. Like other delicious cauliflower recipes, this option requires a certain set of ingredients. This time you will need:

• A pound of cauliflower.
• 200 grams of any hard cheese.
• 3 chicken eggs.
• A couple of glasses of cow's milk.
• S alt and spices.

Cabbage is divided into inflorescences, washed and immersed in s alted boiling water. As soon as the vegetableboiled until half cooked, it is thrown into a colander, and then laid out in a refractory form, lightly greased with vegetable oil. All this is poured with a mixture of beaten eggs, milk, s alt and spices, and sent to the oven. Oven baked cauliflower casserole. Recipes for such dishes do not require long-term heat treatment. Therefore, after a quarter of an hour, the form is removed from the oven, sprinkled with grated cheese and returned back for another five minutes.

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 if you have everything you need on hand. You will need:

• 300 grams of cauliflower.
• Pair of eggs.
• 200 grams of broccoli.
• 6 tablespoons of flour.
• 50 grams of spinach.
• A glass of low-fat yogurt.
• ½ teaspoon baking soda.
• S alt and spices.

Both varieties of cabbage are boiled in s alted water and laid out in a refractory form. In a separate container, combine flour and a little kefir. All mix well until smooth. The rest of the kefir with soda is poured into the resulting mass. Chopped spinach is also added there and poured all this over vegetables. Oven baked cauliflower casserole. The recipes for such dishes are simple and varied. So you are sure to find exactly what you like.

Risotto

Cauliflower goes great with rice. Therefore, it can be used to make a very tasty vegetarian risotto. Since this cauliflower diet recipe involves the use of certain products, make sure you have everything you need at hand in advance. Your home must have:

• 250 grams of rice.
• A small fork of cauliflower.
• 100 grams of butter.
• Onion bulb.
• A couple of cloves of garlic.
• Bunch of green onions.
• S alt, bay leaf and spices.

Cabbage is divided into inflorescences, washed and poured with water. All this is s alted, seasoned with bay leaves and spices and sent to the stove. The boiled cabbage is removed from the broth, and washed rice is put in its place. When the cereal is ready, passivated onions are added to it. Cabbage and chopped parsley are also sent there. All this is mixed and covered with a lid. After ten minutes, the real risotto can be served for dinner.

Vegetable soup

This cauliflower diet recipe is interesting because it does not contain fat. Since this soup consists of only vegetables, it is undesirable 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.
• Big bell pepper.
• 150 grams of zucchini.
• Onion bulb.
• 100 grams of carrots.
• Some s alt and fresh herbs.

Washed vegetables are peeled and cut into medium pieces. Zucchini, onions and carrots are immersed in a pot of boiling water and left on a minimum heat. Ten minutes later, cabbage and pepper are laid there. All this is s alted and continue to cook. After five minutes, the fire is turned off, the soup is poured into bowls and sprinkled with chopped herbs. It can be served hot or cold.

Tomato puree soup

This cauliflower diet recipe is so simple that any non-cooking beginner can master it without any problems. On it you can cook a very useful low-calorie soup, which can be consumed by losing weight young ladies. To make a bright and tasty lunch, check in advance if you have on hand:

• 400 grams of cauliflower.
• 200g ripe tomatoes.
• 100 g onion.
• 200 grams of carrots.
• S alt and spices.

All vegetables are washed and peeled. Onions and carrots are immersed in a pot of boiling water and left on low heat. After eight minutes, cabbage and peeled tomatoes are also laid there. All this is seasoned with spices and continue to cook. After about five minutes, the finished soup is removed from the burner and ground with a blender to a puree-like state. Before serving, some chopped greens are added to it.

Steamed cauliflower

This option will surely be appreciated by lovers of spicy low-calorie food. This dish is prepared from simple and easily accessible ingredients sold in any supermarket. Before starting the process, make sure that at the right time you will have at hand:

• Medium fork of cauliflower.
• 70 grams of mild cheese.
• Dijon mustard and fresh parsley.

Like many other delicious cauliflower recipes, this option does not require too much time and special culinary knowledge from you. The head of cabbage is cut in half, washed, dried and placed on the grid of a double boiler filled with boiling water. Prepare the inflorescences for about ten minutes. As soon as they soften, they are smeared with mustard, sprinkled with grated cheese and steamed again. The finished dish is laid out on a plate and served for dinner.

Steamed cauliflower with chicken

Using this technology, you can quickly and without any hassle prepare a light 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.
• Kilo of potatoes.
• ½ teaspoon coriander seeds.

The washed and dried chicken is cut into not too large pieces, put in a bowl, seasoned with spices and left to marinate. After a quarter of an hour, add to the meatpotato wedges. All this is laid out on the lower tier of the double boiler. 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 richer and spicier, before serving it is poured with a sauce consisting of lemon juice, olive oil and coriander seeds.

Cabbage with vegetables in pots

This very interesting dish has a pleasant aroma. It consists of almost only vegetables, so it can be called low-calorie. Like many simple cauliflower recipes, this one uses readily available ingredients. This time you will need:

• 200 grams of cauliflower.
• 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.
• S alt, 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 in portioned pots and poured with a sauce made from olive oil, lemon juice, s alt and spices. From above, the contents of the pots are covered with an omelet base consisting of beaten eggs, cow's milk and grated cheese. Bake the dish at a standard temperature for about twenty minutes.