Riso Cauliflower al Forno

Riso Cauliflower al Forno is a delightful Italian baked dish that transforms cauliflower into a creamy and cheesy risotto-like experience, perfect for low-carb diets. This comforting meal is rich in flavor and nutrients, making it a satisfying option for any dinner table.

Ingredients

• Cauliflower - 400 grams, riced
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Vegetable broth - 250 ml
• Heavy cream - 100 ml
• Parmesan cheese - 50 grams, grated
• Mozzarella cheese - 100 grams, shredded
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 1 tablespoon, chopped (for garnish)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent.
3. Add the minced garlic and sauté for another minute until fragrant.
4. Stir in the riced cauliflower and cook for about 5 minutes, mixing well to combine with the onion and garlic.
5. Pour in the vegetable broth and heavy cream, then add the Italian seasoning, salt, and black pepper. Stir well and bring to a simmer.
6. Cook for an additional 5-7 minutes until the cauliflower is tender and most of the liquid has been absorbed.
7. Remove from heat and stir in the grated Parmesan cheese, mixing until melted and well incorporated.
8. Transfer the cauliflower mixture to a baking dish and evenly spread it out.
9. Top with shredded mozzarella cheese and place in the preheated oven.
10. Bake for 20 minutes or until the cheese is bubbly and golden brown.
11. Remove from the oven and let it cool for a few minutes. Garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 14 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 35 g
• Saturated Fat: 15 g
• Unsaturated Fat: 18 g
• Water: 0.25 L

Health Benefits

• Low in carbohydrates, making it suitable for low-carb diets.
• Rich in fiber and vitamins from cauliflower, supporting digestive health.

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