EatSmarter exclusive recipe

Smarter Polish-Style Cauliflower

with Egg, Lemon and Breadcrumbs
4.727275
Average: 4.7 (11 votes)
(11 votes)
Smarter Polish-Style Cauliflower

Smarter Polish-Style Cauliflower - No one can resist golden breadcrumbs on delicate vegetables

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
267
calories
Calories

Healthy, because

Even smarter

Nutritional values

Calcium strengthens teeth and bones. In this garnish, the minerals come from egg, cauliflower and parsley, and the egg yol provides vitamin D that is needed for calcium storage.

If you want it to go a little faster, you can use frozen cauliflower. 

1 serving contains
(Percentage of daily recommendation)
Calorie267 kcal(13 %)
Protein10 g(10 %)
Fat19 g(16 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate90 μg(30 %)
Pantothenic acid2.1 mg(35 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C91 mg(96 %)
Potassium666 mg(17 %)
Calcium81 mg(8 %)
Magnesium43 mg(14 %)
Iron2.2 mg(15 %)
Iodine5 μg(3 %)
Zinc1 mg(13 %)
Saturated fatty acids8.2 g
Uric acid112 mg
Cholesterol149 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
1
½ bunch
1
1 ounce
1 tablespoon
2 tablespoons
How healthy are the main ingredients?
CauliflowerCauliflower
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Citrus juicer

Preparation steps

1.
Smarter Polish-Style Cauliflower preparation step 1

Cook egg in water until, hard-boiled, about 9 minutes. Rinse and peel. Chop egg coarsely.

2.
Smarter Polish-Style Cauliflower preparation step 2

While the egg is cooking, rinse lemon in hot water and wipe dry. Peel zest with a potato peeler very thin and cut into fine strips. Squeeze lemon juice.

3.
Smarter Polish-Style Cauliflower preparation step 3

Rinse the parsley, shake dry, pluck off the leaves and chop finely.

4.
Smarter Polish-Style Cauliflower preparation step 4

Trim cauliflower, divide into florets and rinse. Cook 8-9 minutes in a little boiling salted water.

5.
Smarter Polish-Style Cauliflower preparation step 5

Meanwhile, heat butter and olive oil in a skillet. Toast breadcrumbs until golden while stirring.

6.
Smarter Polish-Style Cauliflower preparation step 6

Mix 1-2 tablespoons lemon juice, lemon zest and parsley into the breadcrumbs. Season mixture with salt and pepper.

7.
Smarter Polish-Style Cauliflower preparation step 7

Drain cauliflower and add to the skillet. Carefully mix with the breadcrumbs. Sprinkle with egg and serve. Serve with boiled potatoes or hearty whole-grain bread, if desired.