- Proteins 6.2
- Fats 10.9
- Carbohydrates 22.1
Cauliflower is an incredibly healthy product! It has a fine cellular structure, due to which it is easily absorbed by our body, contains protein substances, is rich in vitamins and minerals. Today we have prepared for you a step-by-step dietary recipe for oven baked cauliflower.
According to the content of nutrients and their assimilability, nutritionists consider it the most valuable type of cabbage. Of the vitamins, it contains ascorbic acid, a wide range of B vitamins that are very important for the body: B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), as well as PP vitamins ( nicotinic acid), E, K, H (biotin), choline, and a fairly rare vitamin U.
Servings Per Container: 3 Servings.
Step-by-step instruction
Cauliflower contains many macro- and microelements: calcium, magnesium, sodium, potassium, phosphorus, iron, zinc, copper, manganese, selenium, as well as cobalt, iodine, chlorine. As for iron, cauliflower contains twice as much iron as green peas, lettuce and lettuce.
This vegetable is rich in protein: in comparison with white cabbage, it contains several times more protein. Based on this, head inflorescences can serve as a good substitute for animal protein. Probably due to this useful property, some nutritionists call cauliflower white cottage cheese. In addition, cauliflower contains tartronic, citric, malic acids, delicate dietary fiber, pectin, enzymes and other substances important for the health of our body.
Today we will try a quick and gentle way of cooking cauliflower - baking in the oven. Thus, it will preserve the maximum vitamins and will turn out to be very tasty and truly dietary. Let's prepare a spicy sauce for her based on soy sauce and spices. The dish will turn out to be dietary, but at the same time very original.
Step 1
First, rinse the cauliflower with water and cut into small florets.
Step 2
Place the flowers in a colander and rinse them thoroughly under cold running water. Cauliflower requires such a thorough rinsing due to its complex shape, because dust and harmful substances can accumulate between the inflorescences. The ideal option is to soak the inflorescences for 10 minutes in cold salted water, and only then rinse.
Step 3
Now peel and finely chop three garlic cloves.
Step 4
Add vegetable oil, soy sauce, garlic, spices to the cabbage. Mix well so that the marinade covers all the flowers.
Step 5
Squeeze the juice of half a lemon and add it to the cabbage. Mix everything well again. Lemon will add interesting sourness, piquancy and freshness to the dish.
Step 6
Now line a large baking dish or deep baking sheet with baking paper. Lay out the cauliflower, spread it evenly. Place in an oven preheated to 180 degrees and bake for 30-40 minutes, stirring from time to time.
Serving
Place the cooked baked cabbage in portioned serving bowls and serve as a separate dish or as a side dish with meat, fish or poultry.
Enjoy your meal!
