Sformato di Cavolfiore

Sformato di Cavolfiore is a delightful Italian cauliflower flan that combines the creaminess of cheese with the earthy flavors of cauliflower, making it a perfect high-protein brunch dish. Baked to golden perfection, this dish is both comforting and elegant, ideal for sharing with a loved one.

Ingredients

• Cauliflower - 300 grams
• Ricotta cheese - 150 grams
• Parmesan cheese, grated - 50 grams
• Eggs - 2 large
• Milk - 100 ml
• Olive oil - 1 tablespoon
• Garlic, minced - 1 clove
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Nutmeg, grated - 1/4 teaspoon
• Fresh parsley, chopped - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Trim and cut the cauliflower into florets, then steam them for about 10 minutes until tender.
3. In a skillet, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
4. Add the steamed cauliflower to the skillet and mash it lightly with a fork or potato masher.
5. In a mixing bowl, combine the ricotta cheese, grated Parmesan cheese, eggs, milk, salt, black pepper, and nutmeg. Whisk until smooth.
6. Fold the mashed cauliflower and chopped parsley into the cheese mixture until well combined.
7. Grease two individual ramekins with a little olive oil and evenly distribute the mixture between them.
8. Place the ramekins in a baking dish and fill the dish with hot water halfway up the sides of the ramekins.
9. Bake in the preheated oven for 30-35 minutes, or until the tops are golden and a toothpick inserted in the center comes out clean.
10. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 18 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 160 mg
• Total Fat: 20 g
• Saturated Fat: 7 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in vitamins C and K from cauliflower, promoting immune health and bone strength.

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