Cauliflower Rye Casserole

Cauliflower is a versatile vegetable that is low in calories and high in vitamins and minerals. It is a great substitute for grains in dishes like this casserole, making it a healthier option.

This is vegetarian and high protein recipe. Dish can be prepared in 70 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 11.

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Medium

Cauliflower Rye Casserole

Cooking Method: Baking, Sautéing Cuisine: American, European Courses: Dinner, Main Dish, Vegetarian Recipe Keys: High Protein Vegetarian

Difficulty: Intermediate Prep Time 15 min Cook Time 45 min Rest Time 10 min Total Time 1 hr 10 mins

Servings: 4 Calories: 1400

Best Season: Suitable throughout the year

Ingredients

Servings

• 1 head Cauliflower
• 4 slice Rye Bread
• 1 cup Cheddar Cheese
• 1 cup Milk
• 2 large Eggs
• 1 medium Onion
• 2 clove Garlic
• 2 tablespoon Olive Oil
• 1 teaspoon Salt
• 1 teaspoon Black Pepper
• 1 tablespoon Parsley

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the cauliflower into small florets and steam them until tender.
3. In a large skillet, sauté the chopped onion and minced garlic in olive oil until translucent.
4. In a greased casserole dish, layer half of the rye bread slices.
5. Top with half of the sautéed onion and garlic mixture, followed by half of the steamed cauliflower.
6. Sprinkle half of the cheddar cheese over the cauliflower.
7. Repeat the layers with the remaining ingredients.
8. In a bowl, whisk together the milk, eggs, salt, and black pepper. Pour the mixture over the casserole.
9. Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and the casserole is set.
10. Let it rest for 10 minutes before serving.
11. Garnish with chopped parsley and serve hot.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 350kcal

% Daily Value *

Total Fat 15g24%

Total Carbohydrate 40g14%

Sugars 8g

Protein 12g24%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.