Cauliflower Parmesan
This recipe is a delicious veggie-focused substitute for Mac ‘n Cheese and a twist on Eggplant Parmesan. It takes a bit of time to prepare, but it’s well worth it and it freezes very well.
Makes
Serving size
Ingredients
½ cup all purpose flour
4 large eggs, lightly beaten
1½ cups panko or plain unseasoned bread crumbs (Sodium Free)
Black Pepper, freshly grounded, to taste
1 medium head cauliflower, trimmed and cut into 2-inch florets
1½ cup sunflower or canola oil
4 cups sodium free tomato sauce
1 cup Parmigiano-Reggiano or Grana Padano cheese, grated
½ pound fresh mozzarella (low sodium), cut or torn into pieces
Sea salt, to taste (optional)
Instructions
- Preheat oven to 400°F.
- Place flour, eggs and bread crumbs into three shallow bowls.
- Season the eggs with salt, if desired, and pepper.
- Dip a cauliflower floret in flour, then in the eggs, and then coat with breadcrumbs. Set aside on a platter.
- Repeat with each of the remaining florets.
- Heat a large skillet with the oil, over medium-high heat.
- When the oil is hot, cook the cauliflower florets in batches. Turn occasionally, until all sides become golden brown.
- Remove and drain florets on a platter lined with a paper towel.
- Ladle a thin layer of tomato sauce over the bottom of the baking pan. Sprinkle ⅓ of the Parmigiano-Reggiano cheese over the sauce.
- Arrange half the cooked cauliflower over the cheese. Top the layer evenly with half the mozzarella cheese.
- Add another layer with half the remaining sauce, then sprinkle with another ⅓ of the Parmigiano-Reggiano cheese. Add the remaining cauliflower for an additional layer and cover with the remaining mozzarella.
- Complete the layering with the last of the remaining sauce. Top with the last ⅓ of the Parmigiano-Reggiano cheese.
- Bake approximately 40 minutes. Serve and enjoy!
Cooking Tip
Want to make your own tomato sauce? Simply heat half an onion until translucent in olive oil. Add a couple cloves of garlic and cook to golden brown, and then add a 32-ounce can of crushed tomatoes. Cook for about 10-15 minutes until the flavors assimilate and you have your homemade tomato sauce!
Recipe contributed by FamilyCook Productions
Nutrition Info
Nutrition Info
Makes: 12 Serving size: ¾ cup
Calories
413
Fat
31 g
Saturated Fat
6 g
Trans Fat
0 g
Cholesterol
79 mg
Carbohydrates
23 g
Sugar
5 g
Fiber
3 g
Protein
14 g
Sodium
299 mg
Calcium
263 mg
Phosphorus
252 mg
Potassium
447 mg
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