Step 1: Prepare the Cauliflower
Chop the Cauliflower: Start by cutting the cauliflower into small florets. Wash them thoroughly under cold running water and drain well.
Blanch the Cauliflower (Optional): If you want a softer texture, you can blanch the cauliflower. To do this, bring a pot of salted water to a boil, and add the cauliflower florets. Cook for 3-5 minutes until slightly tender, but not fully cooked. Drain and set aside. This step is optional but will give the cauliflower a softer consistency in the final dish.
Step 2: Prepare the Egg and Sour Cream Mixture
Mix the Eggs and Sour Cream: In a large mixing bowl, whisk together 4 large eggs and 120 g of sour cream until well combined.
Season the Mixture: Add 0.5 tsp of salt, 1 tsp of dried garlic, and a small pinch of black pepper to the egg and sour cream mixture. Whisk again to ensure the seasonings are evenly distributed.
Step 3: Assemble the Casserole
Grate the Cheese: Grate 130 g of semi-hard cheese and set aside.
Layer the Cauliflower: Lightly grease your baking dish (19 x 16 cm) with some butter or oil to prevent sticking. Place the cauliflower florets evenly in the dish, ensuring they are distributed in a single layer.
Pour the Egg Mixture: Pour the egg and sour cream mixture over the cauliflower, ensuring that all the florets are coated.
Add the Cheese: Sprinkle the grated cheese evenly over the top of the casserole. This will melt and form a delicious golden crust as it bakes.
Step 4: Bake the Casserole
Preheat the Oven: Preheat your oven to 180°C (350°F).
Bake: Place the casserole in the preheated oven and bake for 25-30 minutes. The casserole is done when the cheese is melted, bubbly, and golden brown, and the egg mixture is fully set. You can test the doneness by inserting a toothpick or fork into the center; it should come out clean.
Let it Rest: Once baked, remove the casserole from the oven and let it rest for about 5-10 minutes. This allows the casserole to set and makes it easier to cut and serve.
Step 5: Garnish and Serve
Chop the Green Onions: Finely chop a small bunch of green onions to use as a garnish.
Serve: Slice the casserole into portions and serve it hot, garnished with the fresh green onions for a pop of color and flavor. Enjoy!
Cooking Tips:
Blanching the Cauliflower: Blanching is optional, but it softens the cauliflower and ensures that it cooks evenly. If you prefer a bit more texture and bite to your cauliflower, you can skip the blanching step.
Customizing the Flavors: You can add more seasonings, such as smoked paprika or fresh herbs like thyme or rosemary, for additional flavor. You could also substitute the semi-hard cheese with your favorite cheese like mozzarella, parmesan, or feta.
Additional Vegetables: You can easily add more vegetables to the casserole. Chopped mushrooms, bell peppers, or spinach would complement the dish nicely and boost its nutritional content.
Low-fat Option: To make a lighter version of this dish, use low-fat sour cream and a reduced-fat cheese option.
Nutritional Facts (Per Serving – Based on 6 Servings):
Calories: 220 kcal
Protein: 12g
Fat: 16g
Carbohydrates: 7g
Fiber: 3g
Sugar: 3g
Sodium: 450mg
This cauliflower casserole is relatively low in calories and carbohydrates, making it a perfect dish for those who are on a low-carb or keto diet. It’s also rich in protein and contains plenty of fiber from the cauliflower, making it a nutritious and satisfying meal.
Frequently Asked Questions (FAQs):
1. Can I make this casserole ahead of time?
Yes! You can assemble the casserole a day in advance and keep it covered in the refrigerator. When you’re ready to bake, just pop it into the oven and follow the instructions as usual. You may need to add an extra 5-10 minutes to the baking time if it’s cold from the fridge.
2. Can I freeze leftovers?
Absolutely. This casserole freezes well. Let the casserole cool completely, then wrap individual portions in plastic wrap and place them in an airtight container or freezer bag. It can be stored in the freezer for up to 2 months. Reheat in the oven or microwave before serving.
3. What other cheeses can I use?
If you don’t have semi-hard cheese on hand, you can use mozzarella, cheddar, or even a mix of cheeses for a richer flavor. Parmesan can be sprinkled on top for an extra crispy finish.
4. Can I use frozen cauliflower instead of fresh?
Yes, you can use frozen cauliflower. Just make sure to thaw it completely and drain any excess water before adding it to the casserole to avoid a watery dish.
5. Is this casserole suitable for vegetarians?
Yes, this dish is vegetarian-friendly as it contains no meat. However, if you’d like to add a protein source, diced ham or cooked bacon can be mixed in before baking.
Conclusion:
This Baked Cauliflower Casserole with Eggs and Cheese is not only easy to make but also offers a healthy and tasty option for any meal. It’s loaded with nutrients, thanks to the cauliflower and eggs, and the cheese gives it a delicious, creamy texture. Whether you’re preparing a family dinner or a quick lunch, this casserole is a perfect choice that everyone will enjoy. With its simple ingredients and straightforward preparation, it’s a go-to recipe for busy days when you want something wholesome and satisfying.
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