I had a head of cauliflower in my fridge and decided to turn it into a cheesy, crisp, easy vegetarian dinner. I cooked the cauliflower in the microwave oven, mashed it and added the other ingredients. Then I finished the dish under the broiler and dinner was ready in 10 minutes.
Helpful Hints
- The cauliflower can be boiled in a pot of water instead of cooking it in the microwave oven.
- To shorten preparation, buy chopped fresh onion in the produce section of the market.
- You can serve a washed-ready-to-eat green salad instead of the Tomato Onion Salad.
Countdown
- Prepare all the ingredients.
- Microwave cauliflower.
- Preheat the broiler.
- Make salad while cauliflower is cooking in the microwave.
To buy:1 head cauliflower, 1 bottle reduced-fat mayonnaise, 1 jar Dijon mustard, 1 container minced garlic, 1 bunch scallions, washed, ready-to-eat Romaine lettuce, 1 medium tomato, 1 red onion (or chopped onion from market), 1 bag reduced fat shredded sharp Cheddar cheese, 1 container plain panko breadcrumbs, 1 bottle reduced fat oil, and vinegar dressing and 1 can vegetable oil spray.
Cauliflower Cheese Bake
Serves 2- 1 head cauliflower 5 cups (1 pound)
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon Dijon mustard
- 2 teaspoons minced garlic
- 4 chopped scallions, about 1/2 cup
- 1 egg
- 1 cup reduced fat shredded sharp Cheddar cheese, divided use
- 1 cup panko breadcrumbs on top, divided use
- Salt and pepper
- Vegetable oil spray or alternative
Tomato and Onion Salad
Serves 2- 2 cups washed, ready-to-eat Romaine lettuce cut into bite-size pieces
- 1 ripe medium tomato, washed and cut into eighths
- 2 tablespoons reduced fat oil and vinegar dressing
- 2 tablespoons diced red onion
Per serving: 39 calories (29 percent from fat), 1.3 g fat (0.1 g saturated, 0.4 g monounsaturated), 1 mg cholesterol, 1.6 g protein, 6.7 g carbohydrates, 2.3 g fiber, 13 mg sodium.
