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Cauliflower Casserole small

Cauliflower Casserole- A healthy Option

Want something creamy, decadent, & delicious that is also light and healthy?  Look no further #kidapproved. This recipe can be made with broccoli instead of cauliflower if you prefer.

 

INGREDIENTS (serves 8):

  • I large head of cauliflower, cut into florets
  • 2 egg whites
  • 2 tablespoon whole wheat flour (1 used pulverized GG crackers)
  • 1 ¾ cup fat-free shredded mozzarella cheese
  • ½ cup fat-free grated Parmesan cheese
  • 1 cup skim milk (I used unflavored almond milk)
  • 2 teaspoons salt
  • ½ teaspoon Red Pepper flakes (optional)

 

PREPARATIONS:

  1. Preheat the oven to 350°F.  Boil water, add cauliflower and cook until softened (about 5 minutes)
  2. In a bowl, whisk eggs, milk, & salt.  Continue to whisk and add the flour 1 ½ cups of mozzarella and ¼ cup Parmesan cheese.  (You will have ¼ cup of each cheese to use later to top the dish).
  3. Drain the cauliflower and add to the wet ingredients.  Pour into an 8×8 baking dish and top with the remaining cheeses and red pepper flakes.
  4. Bake for 25 minutes or until the cheese turns golden.

 

NUTRITIONAL INFORMATION:

105 calories, 14g protein, 11 carb, 3 fiber, 8 net carb, 1g fat

(Because I zero out vegetables and only count them for fiber…I journal this as 6g carb, 3g fiber)

 

Originally posted 2020-02-04 17:35:20.