Cauliflower: dietary recipe. Casserole from cauliflower in the oven, cauliflower for a couple

Cauliflower is not considered to be a dietary vegetable. In its low-calorie and easily digestible inflorescences contains a large number of valuable vitamins and trace elements. In addition, it combines well with many products and serves as an excellent base for cooking all kinds of soups, salads, casseroles and even cutlets. In today's article you will find not one interesting dietary recipe from cauliflower.

General recommendations

To prepare tasty and healthy dishes, you should choose fresh cauliflower. When buying this vegetable, it is important to pay attention to its appearance. Of particular value are the elastic heads of a white hue with bright, tightly pressed leaves. Heads of green or gray color have a coarser bitter taste and are not suitable for cooking.

Most of the fast recipes of dishes from cauliflower presuppose a preliminary boiling of the vegetable. To do this, it is dismantled into separate kocheshki and briefly immersed in a saucepan with salty boiling water. Then cabbage is thrown back to a colander and used for cooking casseroles, mashed potatoes and other treats.

Many experienced culinary experts recommend keeping the raw bought head in salted water. During these thirty minutes, the cabbage will be cleared of contaminants and possible insects. To properly separate the forks, it is placed on the kitchen board so that the inflorescences are at the bottom, and carefully cut in the middle of the trunk into smaller parts. If you plan to cook cauliflower in a double boiler, you can add a few spices to the bottom container with water. Thanks to this, the finished vegetable will be more delicious and fragrant.

Casserole with cheese

The dish, cooked according to the technology described below, will please even those who can not tolerate the taste of cauliflower. It turns out to be incredibly light and low-calorie. Therefore, it can be used by those who watch their own figure. Like other delicious recipes with cauliflower, this option assumes the presence of a certain set of components. This time you will need:

• Half a kilo of cauliflower.
• 200 grams of any hard cheese.
• 3 chicken eggs.
• A couple of glasses of cow's milk.
• Salt and spices.

Cabbage is divided into inflorescences, washed and immersed in salted boiling water. Once the vegetable boils to half cooked, it is thrown back to the colander, and then laid out in a refractory shape, slightly greased with lean oil. All this is poured with a mixture of whipped eggs, milk, salt and spices, and sent to the oven. A pudding from cauliflower in the oven is being prepared. Recipes of such dishes do not imply long-term heat treatment. Therefore, after a quarter of an hour, the mold is taken out of the oven, sprinkle the contents with grated cheese and returned back for another five minutes.

Casserole with broccoli

This dish contains a lot of vegetables and greens. Therefore, it is very easy and useful. Before you prepare a dietary cauliflower, be sure to check if you have everything you need at hand. You will need:

• 300 grams of cauliflower.
• A pair of eggs.
• 200 grams of broccoli.
• 6 tablespoons of flour.
• 50 grams of spinach.
• A glass of low-fat kefir.
• ½ teaspoon of soda.
• Salt and spices.

Both varieties of cabbage are boiled in salted water and put in a fireproof form. In a separate container, combine the flour and a little kefir. All is well mixed until homogeneous. In the resulting mass pour the remainder of kefir with soda. Then add the chopped spinach and pour it all to the vegetables. A pudding from cauliflower in the oven is being prepared. Recipes for these dishes are simple and diverse. Therefore, you are sure to find exactly what you like.

Risotto

Cauliflower is perfectly combined with rice. Therefore, from it you can make a very tasty vegetarian risotto. Since this dietary recipe for cauliflower involves the use of certain foods, make sure that you have everything you need at hand. In your home must be:

• 250 grams of rice.
• A small fork of cauliflower.
• 100 grams of butter.
• Onion bulb.
• A couple of cloves of garlic.
• A bunch of green onions.
• Salt, bay leaves and spices.

Cabbage is divided into inflorescences, washed and poured with water. All this is podsalivayut, season with bay leaf and spices and sent to the stove. The cooked cabbage is taken out of the broth, and instead of it is laid the washed rice. When the croup is ready, a fresh onion is added to it. Then cabbage and chopped parsley are sent. All this is mixed and covered with a lid. After ten minutes, the present risotto can be served for dinner.

Vegetable soup

This dietary recipe from cauliflower is interesting because it lacks fats. Since this soup consists of vegetables alone, it is undesirable to cook it for future use. Otherwise, its components will quickly lose some of their valuable properties. To prepare this easy low-calorie dinner you will need:

• 300 grams of cauliflower.
• Large bell pepper.
• 150 grams of zucchini.
• Onion bulb.
• 100 grams of carrots.
• A little salt and fresh herbs.

The washed vegetables are peeled and cut into medium pieces. Zucchini, onions and carrots are immersed in a pan with boiling water and left on minimal heat. Ten minutes later, cabbage and pepper are laid there. All this podsalivayut and continue to cook. After five minutes, the fire is turned off, the soup is poured over plates and sprinkled with chopped herbs. You can serve it both hot and cold.

Tomato soup puree

This dietary recipe from cauliflower is so simple that it can be easily learned by any beginner who has nothing to do with cooking. On it it is possible to weld very useful low-calorie soup, which can be used by thin women. To make a bright and delicious dinner, check in advance whether you have at hand:

• 400 grams of cauliflower.
• 200 g of ripe tomatoes.
• 100 g of onions.
• 200 grams of carrots.
• Salt and spices.

All vegetables are washed and peeled. In a pot of boiling water, dip onions and carrots and leave on low heat. After eight minutes, cabbage and peeled tomatoes are also placed there. All this season with spices and continue to cook. After about five minutes, the prepared soup is removed from the hotplate and ground with a blender to a puree state. Before serving, add a little chopped greens.

Cauliflower for a couple

This option is sure to be appreciated by lovers of acute low-calorie food. This dish is prepared from simple and easily accessible ingredients sold in any supermarket. Before starting the process, make sure that at the right time you have at your fingertips:

• Medium fork of cauliflower.
• 70 grams of light cheese.
• Dijon mustard and fresh parsley.

By analogy with many other delicious recipes of cauliflower, this option does not require you too much time and special culinary knowledge. The cabbage is cut in half, washed, dried and placed on a mesh steamer, filled with boiling water. Inflorescences are prepared for about ten minutes. As soon as they soften, they are greased with mustard, sprinkled with grated cheese and steamed again. The prepared dish is spread on a plate and served for dinner.

Cauliflower with chicken

With this technology, you can quickly and without much trouble prepare a light and delicious dinner for the whole family. This low-calorie dish is optimal for both adults and children's menus. To create it you will need:

• 8 cabbage inflorescences.
• A couple of spoons of natural lemon juice.
• 350 grams of chicken fillet.
• A couple of spoons of olive oil.
• A kilo of potatoes.
• ½ teaspoon coriander seeds.

The washed and dried chicken is cut into not too large pieces, put in a bowl, seasoned with spices and left to marinate. After a quarter of an hour, potato wedges are added to the meat. All this is laid out on the lower level of the steamer. And at the top there are washed cabbage inflorescences. All this is steamed for half an hour. Such a cauliflower is prepared quickly and deliciously. To make it more saturated and spicy, before serving, water it with a sauce consisting of lemon juice, olive oil and coriander seeds.

Cabbage with vegetables in pots

This very interesting dish has a pleasant aroma. It consists almost entirely of vegetables, so it can be called low-calorie. Like many other simple recipes from cauliflower, this option involves the use of readily available ingredients. This time you will need:

• 200 grams of cauliflower.
• A pair of ripe tomatoes.
• The average zucchini.
• 150 grams of broccoli.
• Large bell pepper (preferably red).
• 4 chicken eggs.
• 150 milliliters of milk.
• 200 grams of hard cheese.
• Salt, spices, olive oil and natural lemon juice.

Both types of cabbage are divided into inflorescences, scalded with boiling water and cut not too large pieces. The remaining vegetables are washed, cleaned and crushed. All this is distributed over a serving pot and poured with a sauce made from olive oil, lemon juice, salt and spices. On top, the contents of the pots are covered with a base for an omelette consisting of whipped eggs, cow's milk and grated cheese. Bake the dish at a standard temperature of about twenty minutes.