Cauliflower Parmesan
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Print Recipe
Print Recipe |
A cheesy, crunchy cauliflower quinoa cake topped with pomodoro sauce.
| Servings |
| 6 |
| Servings |
| 6 |
Ingredients
- Cauliflower-Quinoa Cakes
- 7 cups cooked cauliflower about 2 lbs raw, cut into florets
- 1 1/3 cup quinoa (cooked)
- 2/3 cup shredded mozzarella cheese
- 1/4 cup panko bread crumbs
- 3 egg whites lightly beaten
- 1/4 cup Parmesan cheese shredded or grated
- 3 Tbsp panko bread crumbs
- Pomodoro Sauce
- 1 3/4 tsp olive oil
- 1 clove fresh garlic peeled and minced
- 1 cup prepared marinara or spaghetti sauce
- 2/3 cup water
- 7 ounces roasted grape tomatoes see note
- 1 Tbsp fresh basil leaves chopped
Servings: 
Units:
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Ingredients
Servings:
Units:
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Instructions
Cauliflower-Quinoa Cakes
- Cook cauliflower: In a pot with a steamer basket, steam cauliflower until very tender, 18 to 20 minutes. Drain. Cool slightly.
- Cook quinoa: In a stockpot over high heat, bring water to a boil. Add quinoa. Stir. Return to boil. Reduce heat. Cover. Simmer until quinoa is tender and liquid is absorbed, 20 to 25 minutes. Fluff with fork. Cool slightly.
- Preheat oven to 375 F.
- In mixer bowl with paddle attachment, place steamed cauliflower, 1 cup cooked quinoa, mozzarella, first amount of panko bread crumbs, and egg whites. Mix on medium speed until cauliflower is coarsely mashed and mixture is well blended, 4 to 5 minutes.
- On parchment-lined sheet pan coated with cooking spray, portion cauliflower mixture (about 1/2 cup for each cake) 2" apart.
- Gently press each portion to form a 3 1/2" cake.
- Combine second amount of Parmesan and second amount of panko bread crumbs. Toss to mix. Top each cake with 1 tablespoon Parmesan-panko mixture.
- Bake until internal temperature reaches 160 F, 18 to 20 minutes. Cool 10 minutes before removing from parchment-lined pan.
- To serve: Top 2 Cauliflower-Quinoa Cakes cake with 1/3 cup of hot Pomodoro Sauce.
Pomodoro Sauce
- In saute pan or pot over medium-high heat, heat vegetable oil. Add garlic. Saute until aromatic, 30 seconds.
- Add marinara or spaghetti sauce and water. Mix well. Bring to a boil. Reduce heat. Simmer 5 minutes. Stir in Roasted Grape Tomatoes. Heat through. At the time of service, stir in basil.
Recipe Notes
Roasted Grape Tomatoes: Toss 10 oz. fresh grape tomatoes with 2 teaspoons olive oil on a sheet pan. Roast in a preheated oven (375 F) until lightly browned, 12 to 15 minutes. Cool.
Nutrition Facts
| Calories | 290kcal |
| Total FatSaturated FatTrans Fat | 10g4g0g |
| Cholesterol | 70mg |
| Sodium | 410mg |
| Total CarbDietary FiberSugars | 37g6g8g |
| Protein | 16g |
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Recipe Notes Roasted Grape Tomatoes: Toss 10 oz. fresh grape tomatoes with 2 teaspoons olive oil on a sheet pan. Roast in a preheated oven (375 F) until lightly browned, 12 to 15 minutes. Cool. |
Nutrition Facts
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Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.