Cavolfiore Gratinato

Cavolfiore Gratinato is a delightful Italian baked cauliflower dish, known for its creamy texture and golden, crispy topping. This healthy version is packed with flavor while being light on calories, making it a perfect side dish or light meal.

Ingredients

• Cauliflower - 400 grams
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Milk - 200 ml (low-fat or plant-based)
• Grated Parmesan cheese - 50 grams
• Plain Greek yogurt - 50 grams
• Nutmeg - 1/4 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Breadcrumbs - 30 grams
• Fresh parsley - 1 tablespoon, chopped

Steps

1. Preheat your oven to 200°C (400°F).
2. Wash and cut the cauliflower into florets.
3. In a pot of boiling salted water, cook the cauliflower florets for about 5-7 minutes until fork-tender. Drain and set aside.
4. In a saucepan, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
5. Add the milk, Greek yogurt, nutmeg, salt, and black pepper to the saucepan, stirring until well combined and heated through but not boiling.
6. Remove the saucepan from heat and stir in half of the grated Parmesan cheese, mixing until melted and creamy.
7. In a baking dish, combine the cooked cauliflower with the cheese sauce, ensuring the florets are well coated.
8. In a small bowl, mix the breadcrumbs with the remaining Parmesan cheese and chopped parsley, then sprinkle this mixture evenly over the cauliflower.
9. Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and crispy.
10. Remove from the oven, let cool slightly, and serve warm.

Nutrition

• Calories: 290
• Protein: 13 g
• Carbs: 20 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 410 mg
• Cholesterol: 20 mg
• Total Fat: 15 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins C and K, supporting immune health and bone health.
• Contains fiber, aiding in digestion and promoting a feeling of fullness.

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