This delicious meal is easy to make and will make all your family happy
This dish is full of veggies, lean protein, and some whole grains.
I like cauliflower but only if it's not overly pronounced, and I think roasting it {as opposed to steaming it like it says to in the original recipe} really helps this dish taste as good as it does.
Oh, and this is an inexpensive meal and quite easy. Enjoy!
Baked Italian Cauliflower
This low-calorie, delicious meal is easy to make and will make all your family happy
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Servings: 4
Ingredients
- 1 tablespoon oil divided, avocado or olive oil
- 1 medium head cauliflower cut into florets
- 1 medium onion diced
- 8 oz lean ground beef
- 2 cloves garlic minced
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 cups marinara sauce or pizza sauce
- ¼ cup whole grain bread crumbs
- ½ cup Parmesan cheese freshly grated, 2 oz.
Instructions
- Preheat oven to 400°F.
- Toss cauliflower florets and 2 teaspoon oil together in a 9x13 glass baking dish. Roast in preheated oven for 15-20 minutes, stirring once halfway through cooking.
- Meanwhile, heat remaining 1 teaspoon oil over medium-high heat and cook onion & ground beef until beef is browned and onion has softened. Stir in garlic and cook for 30 seconds.
- Stir in salt, pepper, and marinara sauce. Remove from heat.
- Pour meat sauce over roasted cauliflower. Sprinkle evenly with bread crumbs and Parmesan cheese. Bake for 7-10 minutes, until cheese is bubbly. Enjoy!
Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo
Nutrition Facts
Baked Italian Cauliflower
Serving Size
1 g
Amount per Serving
Calories
247
% Daily Value*
Fat
10
g
15
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
44
mg
15
%
Sodium
1079
mg
47
%
Potassium
1093
mg
31
%
Carbohydrates
19
g
6
%
Fiber
6
g
25
%
Sugar
9
g
10
%
Protein
22
g
44
%
Trans Fat
1
g
Vitamin A
628
IU
13
%
Vitamin C
80
mg
97
%
Calcium
210
mg
21
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Rachelle
I seriously can not wait to try this.
memeinge
I hope you try it 🙂 It's so good!
A Girl & Her Food
I have never seen cauliflower done this way before... love it! Come by and say hi at http://www.agirlandherfood.com!
Timmy
I am only a medium fan of cauliflower; but, being spring, I was willing to try something new that had Some flavor, with less calories.
Made it with Turkey sausage, and just made the marinara happen all in the same pot. Result: I had it for lunch and dinner two days straight! Loved it every time. Would eat it again if I had any leftovers. I didn't follow the recipe exactly every step (I like veggies cooked just a little more,and I like lots of garlic and herbs) but I feel like you coud throw this together without thinking about it and still be "wow-ed".
This will be part of my permanent "treat yourself" recipes!
memeinge
I'm so glad you liked it!! I love the idea of using sausage - I'll have to try that next time!