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Cheesy Cauliflower and Broccoli Bake

Carly
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A Savory Symphony of Roasted Vegetables: Cheesy Cauliflower and Broccoli Bake

Cheesy Cauliflower and Broccoli Bake

This recipe isn't just a Cauliflower and Broccoli Bake, it's a symphony of roasted vegetables bathed in a creamy, cheesy delight. It's perfect for a weeknight dinner, a potluck contribution, or a comforting weekend lunch. Packed with vibrant cauliflower and broccoli florets, this dish is a nutritional powerhouse.

Ingredients:

  • The Veggies:
    • 1 head of cauliflower, cut into florets
    • 1 head of broccoli, cut into florets
    • 1 onion, chopped
    • 1 carrot, chopped
    • Cherry tomatoes (optional)
  • The Creamy Base:
    • 4 eggs
    • 100 grams Greek yogurt
    • 3 tablespoons rice flour
    • 1 teaspoon baking powder
    • 180 ml milk
    • Salt and black pepper to taste
  • The Cheesy Topping:
    • A small piece of cheese, grated (cheddar, parmesan, or your favorite)
  • The Extras:
    • Olive oil
    • 2 cloves garlic, minced

Instructions:

  1. Preheat the Oven: Set your oven to 200°C (400°F) to get it nice and hot while you prepare the ingredients.
  2. Blanch the Vegetables: Fill a large pot with salted water and bring it to a boil. Gently add the cauliflower and broccoli florets and cook for 5 minutes. This will soften them slightly while still retaining a pleasant bite. Drain the vegetables in a colander and set them aside.
  3. Get the flavors going: Heat up some olive oil in a pan at medium heat. Add the chopped onion and carrot, and sauté them until softened and translucent, about 5-7 minutes. Doing this really enhances the flavor profile.
  4. Introduce the Garlic: Once the onion and carrot are softened, add the minced garlic and cook for another minute, releasing its fragrant aroma. Keep an eye on the garlic! It turns bitter if it burns.
  5. Whisk the Creamy Base: In a large bowl, whisk together the eggs, Greek yogurt, rice flour, baking powder, and milk. Season generously with salt and black pepper according to your taste. The Greek yogurt adds a delightful tang that complements the cheese.
  6. Combine and Assemble: In a baking dish, combine the sautéed vegetables with the blanched cauliflower and broccoli. Pour the creamy egg mixture over the vegetables, ensuring everything is evenly coated. If using, arrange cherry tomatoes on top for a pop of color and sweetness. Finally, sprinkle the grated cheese over the entire dish.
  7. Bake to Golden Perfection: Pop the baking dish into the preheated oven and bake for 30-40 minutes, or until the top is golden brown and the center is set. We know it's done when a toothpick comes out from the center completely dry.
  8. Serve and Savor: Once baked, remove the dish from the oven and let it cool slightly before serving. This allows the cheese to firm up and prevents burning mouths. Enjoy this delightful bake on its own, or pair it with a fresh green salad or a slice of whole-grain bread for a complete and satisfying meal.

Tips for a Triumphant Bake:

  • Don't Overcook the Vegetables: Blanching the vegetables for a short time ensures they retain a pleasant crunch and vibrant color.
  • Veggie Variations: Feel free to add other chopped vegetables like bell peppers, zucchini, or spinach for additional nutrients and textures.
  • Spice it Up: Like a bit of heat? Add a pinch of chili flakes or a dash of hot sauce to the egg mixture for a touch of spice.
  • Leftovers Love Reheating: Store leftover bake in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 180°C (350°F) or microwave for 1-2 minutes until warmed through.

Why You'll Love This Recipe:

  • Simple and Wholesome: This bake comes together quickly and easily, making it a perfect weeknight dinner option.
  • Nutrient-Rich: Packed with vegetables, Greek yogurt, and eggs, this dish is a nutritional powerhouse that keeps you feeling satisfied.
  • Adaptable and Delicious: Feel free to customize this recipe with your favorite vegetables and cheese varieties, making it a versatile crowd-pleaser.

This Cheesy Cauliflower and Broccoli Bake is a fantastic way to incorporate a variety of vegetables into your diet. It's a delicious and healthy dish that's sure to become a new favorite in your kitchen!

Preparation Time and Nutritional Information for Cheesy Cauliflower and Broccoli Bake:

Preparation Time:

  • Prep Time: 15 minutes
  • Cooking Time: 40 minutes
  • Total Time: 55 minutes

Nutritional Information (per serving, estimated):

  • Calories: 300 kcal
  • Fat: 15g
  • Carbohydrates: 20g (including fiber)
  • Protein: 15g
  • Vitamin C: High (from cauliflower and broccoli)
  • Vitamin K: High (from cauliflower)
  • Calcium: Good (from cheese and Greek yogurt)

Please note: This nutritional information is an estimate and may vary depending on the specific ingredients you use.

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