Instead of meat: cauliflower parmigiana baked or fried

Cauliflower parmigiana: a light and vegetarian version, easy to prepare, baked or fried. Ideal for a healthy and tasty meal

A light and healthy version of the classic Italian parmigiana, made with cauliflower and prepared in the oven or in the fryer

Recipe for 4 people.

Classic (no restrictions), Low carb, Gluten free, Vegetarian

Preparation: 00:50 + additional time to prepare the tomato sauce

Intermission: 00:20

TOOLS

1 refractory plate(s) (or more), 1 grater, 1 pot(s) with steamer basket/sieve (optional), 1 cutting board(s)

EQUIPMENT

conventional + air fryer (optional)

METERS

cup = 240 ml, spoon = 15 ml, teaspoon = 10 ml, teaspoon = 5 ml

Cauliflower parmigiana Ingredients:

– 1 large unit of fresh cauliflower, in florets

– salt to taste

Ingredients for assembly and finishing:

– 3 cup(s) of ready-made homemade tomato sauce (see pre-preparation note)

– 200 g of grated mozzarella

– parmesan to taste, grated

Ingredients to accompany

– parmesan to taste, grated

PREPARATION:

1. Precook the cauliflower as directed (do this step before preparing the other ingredients).
2. If you prefer homemade tomato sauceprepare it before starting the recipe.
3. Separate the necessary ingredients and utensils.
4. Grate the cheeses, if they are not grated.

PREPARATION:

Cauliflower – Pre-cooking (do this step before continuing the pre-preparation):

1. Bring a pot or steamer of water to a boil.
2. Wash and dry the cauliflower.
3. Separate it into medium florets.
   • In the pan: salt the water and add the florets, when it starts boiling again, lower the heat to a medium temperature and let them cook until they are tender.
   • Steam: place the florets in the basket or strainer, sprinkle with salt, place them in the pan with boiling water, cover and cook.
4. As soon as it is cooked al dente, remove it from the pan/basket, transfer it to an auxiliary plate and set aside.
5. Return to pre-preparation (step 2).

Cauliflower parmigiana – Assemble:

1. Preheat the equipment (oven – 200°C / Airfryer: 180°C)
2. Spread a little tomato sauce on the bottom of the plates.
3. Arrange the pre-cooked cauliflower and cover with the remaining tomato sauce.
4. Spread the grated mozzarella and finally sprinkle a little grated parmesan on top.

Gratin – Baked:

1. Place in a preheated oven at 200°C to heat and brown the cheese – about 20 minutes, until the cheese melts and forms a golden crust on the surface.
2. When it is at the desired point, remove it from the oven and turn it off.

Gratin – Airfryer:

1. If you prefer, use the Airfryer, preheated to 180ºC, for about 10 minutes until the cheese melts and forms a golden crust (this time depends on the power of your equipment).
2. Depending on the capacity and quantity you are preparing, you may need to repeat this step.
3. When it reaches the desired point, remove it from the Airfryer and turn it off.

FINALIZATION AND ASSEMBLY:

1. Take the Cauliflower parmigiana prepared in the oven or in the Airfryer on the table in its refractories or, if you prefer, distribute it on the plates.
2. Serve the grated parmesan separately.

Do you want to make this recipe? Access the shopping list, HERE.

To see this recipe for 2, 6, 8 people, Click here.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.