Cauliflower-Potato Bake - 9g Carbs, 3g Fiber
From American Institute for Cancer Research AICR
Doing the Most with Cauliflower
The combination of cauliflower, potatoes and red peppers is a
delicious treat. It’s a little like scalloped potatoes, but
has a powerful nutrition boost from the cauliflower’s sulforaphane
(thanks to its membership in the cruciferous vegetable family
that includes broccoli), and vitamin C from the sweet red pepper.
The potatoes add potassium—and all the vegetables provide fiber.
Cauliflower-Potato Bake
Olive oil cooking spray
2 cups cauliflower florets
1 medium Russet potato
1 medium red pepper, seeded and thinly sliced
Salt and ground pepper, preferably white
1/2 Tbsp dried garlic flakes
1 Tbsp dried onion flakes, granules or powder
Salt and freshly ground black pepper, to taste
3/4 cup reduced-fat (2%) milk (about)
1/4 cup Parmesan cheese
Paprika
Preheat oven to 350 degrees. Coat the inside a 9-inch baking dish
with the cooking spray and put aside.
Cut each cauliflower floret into half, lengthwise. Peel the potato,
cut it in half, then cut each half into halves. Slice each quarter
into slices that are about twice as thick as the cauliflower slices.
Cover the bottom of the baking dish with one layer of the potatoes.
Sprinkle with salt and pepper. Spray lightly with the oil spray.
Add one layer of the cauliflower on top. Sprinkle with salt and
pepper. Spray lightly with the oil spray. Arrange about half of
the pepper slices on top of the cauliflower.
Repeat this process until all the potato, cauliflower and bell
pepper is used. Sprinkle top with the garlic and onion flakes.
Spray evenly with the oil spray. Carefully pour the milk along
one side of the pan, so as to not disturb the vegetables.
Sprinkle with cheese.
Bake 45-50 minutes or until the potatoes and cauliflower are
tender, testing with a fork or the tip of a small knife. About
half-way through the baking, sprinkle top with paprika. If top
of casserole begins to turn dark brown, cover the pan lightly
with a piece of foil.
Remove the dish from the oven and cool 5-10 minutes on a rack.
Garnish with more paprika if desired and serve hot as a side dish.
Makes 6 servings
Nutrition per Serving:
105 Calories, 6g Total Fat (2g Saturated Fat), 9g Carbs,
5g Protein, 3g Dietary Fiber, 114mg Sodium