Quick Fix: Cauliflower Cheese Bake with Tomato and Onion Salad

Linda Gassenheimer, Tribune News Service on Oct 16, 2024

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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.

A Tomato Onion Salad completes the meal.

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.

SHOPPING LIST:

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.

Staples: egg, salt and black peppercorns.

Cauliflower Cheese Bake

Recipe by Linda Gassenheimer

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

Cut cauliflower into florets about 1 to 2-inches and place in a microwave-safe bowl. Cover with a plate or plastic wrap and microwave on high for 6 to 7 minutes until florets are fork soft. Remove and mash cauliflower with a fork. It should be a little like lumpy potatoes. Add the mayonnaise, mustard, garlic, scallions and egg. Mix well. Add 1/2 cup cheese, 1/2 cup panko breadcrumbs and salt and pepper to taste. Mix well. Preheat broiler. Spray a 10 by 8 casserole with vegetable oil spray. Spoon the cauliflower mixture into the dish. Sprinkle the remaining 1/2 cup breadcrumbs on top. Place under the broiler 6 inches from heat for 30 seconds. The crumbs should be golden. Watch to make sure the breadcrumbs do not burn. Remove from the broiler and add the remaining 1/2 cup cheese over the top of the breadcrumbs. Place under the broiler for 1 minute or until the cheese melts. Remove and serve on two dinner plates.

Yield 2 servings.

Per serving: 390 calories (33 percent from fat), 14.5 g fat (4.4 g saturated, 4.8 g monounsaturated), 105 mg cholesterol, 26.4 g protein, 41.7 g carbohydrates, 7.0 g fiber, 851 mg sodium.

Tomato and Onion Salad

Recipe by Linda Gassenheimer

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

Add lettuce and tomato to bowl and toss with dressing. Sprinkle diced onion on top. Divide in half and serve on two dinner plates with the Cauliflower Cheese Bake.

Yield 2 servings.

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.