Cauliflower with Hollandaise Sauce
Cauliflower with hollandaise sauce - Classic vegetable side dish. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Cauliflower is easy to digest compared to other types of cabbage. It provides plenty of vitamin C, which boosts the immune system. A good portion of potassium also protects the heart and balances the fluid balance.
By using vinegar instead of the usual white wine, the sauce becomes healthier and even children can join in the meal.
Watching your waistline and Hollandaise sauce is too rich for you? No problem, EAT SMARTER provides you with a healthy recipe for a yogurt-based Light Hollandaise Sauce which is a great substitute.
(Percentage of daily recommendation)
| Calorie | 587 cal. | (28 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 57 g | (49 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 92.5 μg | (154 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 166 mg | (175 %) | ||
| Potassium | 808 mg | (20 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 35.2 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 303 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 small Cauliflower (approx. 18 oz.)
- 1 Tbsp milk (low fat)
- salt
- ¼ bunch parsley
- 9 ozs butter
- 3 eggs (M)
- 2 Tbsps White vinegar (or herb vinegar)
- 2 ¾ ozs Vegetable broth
- ½ lemon
- peppers
Kitchen utensils
Preparation steps
Clean cauliflower, cut off leaves and cut out the thick stalk end. Roughly divide cauliflower into florets. Now wash thoroughly under running water.
Place cauliflower in a large pot and add just enough water to cover up to ¼ of it. Add milk and a little salt and bring to a boil. Alternatively, the cauliflower can be cooked in a steamer insert over the water (which is especially gentle on the nutrients). Cover and cook on low heat for about 15 minutes. The cauliflower is ready when you can easily pierce it with a knife.
Meanwhile, for the sauce, melt butter in a saucepan over medium heat. For a water bath, heat about 4 cups of water in another saucepan. Separate eggs and use whites elsewhere. Whisk egg yolks with vinegar and broth in a metal bowl over hot water bath until creamy. Remove from heat and slowly add melted butter in a thin stream while stirring. Squeeze lemon and season sauce with 1-2 tablespoons juice and salt.
Lift cauliflower out of pot and drain well in a colander. Wash parsley, shake dry and pluck leaves.
Put cooked cauliflower florets in a deep plate, cover with hollandaise sauce. Grind pepper over it, garnish with parsley and enjoy.
