baked Italian cauliflower

Happy belated new year!

I haven’t forgotten about you – just been busy trying to make my blog calendar for the next few months.

It makes my life a lot easier if I do the majority of my posts in advance, so I’m not scurrying around my kitchen trying to concoct some dish then take pictures then write a post about it and do it all before the sun goes down.

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I’d love any feedback from the past year if you have some…

Are there any meals you are interested in seeing more of?

Do you hate how much I talk about breakfast {sorry, that one’s not gonna change…}

Would you be interested in seeing videos of some of the recipes?

I’d really appreciate any ideas, comments, suggestions, etc!

It seems like the times I do themed weeks like Breakfast Week or Christmas Cookie Week are pretty popular, so you’ll probably see some more of those this year.

For today, I have a recipe that I meant to post in December but I just plain forgot about it which is sad because it was a surprisingly really delicious dish.

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It’s perfect if you’re trying to start off your 2013 on a healthier note – it’s 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

by Meme Inge

Keywords: bake entree egg-free healthy lactose-free nut-free soy-free veggie-ful whole wheat ground beef veggies

Print this recipe

Ingredients (Serves 4)

  • 1 TBSP olive or canola oil, divided
  • 1 medium head cauliflower, cut into florets
  • 1 onion, diced
  • 8 oz. lean ground beef {at least 90/10}
  • 2 cloves garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 2 cups marinara sauce
  • 1/4 cup whole wheat bread crumbs
  • 1/2 cup (2 oz.) freshly grated Parmesan cheese

Instructions

Preheat oven to 400°F.

Toss cauliflower florets and 2 tsp oil together in a 9×13 glass baking dish. Roast in preheated oven for 15-20 minutes, stirring once halfway through cooking.

Meanwhile, heat remaining 1 tsp 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!

Nutrition Facts per 1/4 recipe using 93/7 ground beef:

289 calories, 13.1g fat (4.1g saturated), 22.7g carbohydrates, 5.3g fiber, 21.5g protein

Based on this recipe from Cooking Light Magazine

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Meme

Comments

  1. I seriously can not wait to try this.

  2. I have never seen cauliflower done this way before… love it! Come by and say hi at http://www.agirlandherfood.com!

  3. 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!

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