Smarter Polish-Style Cauliflower
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.
(Percentage of daily recommendation)
Calorie | 267 cal. | (13 %) | ||
Protein | 10 g | (10 %) | ||
Fat | 19 g | (16 %) | ||
Carbohydrates | 12 g | (8 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 7 g | (23 %) |
Vitamin A | 0.2 mg | (25 %) | ||
Vitamin D | 1 μg | (5 %) | ||
Vitamin E | 1.9 mg | (16 %) | ||
Vitamin K | 188.6 μg | (314 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.2 mg | (18 %) | ||
Niacin | 3.3 mg | (28 %) | ||
Vitamin B₆ | 0.3 mg | (21 %) | ||
Folate | 90 μg | (30 %) | ||
Pantothenic acid | 2.1 mg | (35 %) | ||
Biotin | 10.4 μg | (23 %) | ||
Vitamin B₁₂ | 0.6 μg | (20 %) | ||
Vitamin C | 91 mg | (96 %) | ||
Potassium | 666 mg | (17 %) | ||
Calcium | 81 mg | (8 %) | ||
Magnesium | 43 mg | (14 %) | ||
Iron | 2.2 mg | (15 %) | ||
Iodine | 5 μg | (3 %) | ||
Zinc | 1 mg | (13 %) | ||
Saturated fatty acids | 8.2 g | |||
Uric acid | 112 mg | |||
Cholesterol | 149 mg | |||
Complete sugar | 12 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 1 egg
- 1 lemon
- ½ bunch parsley
- 1 Cauliflower
- salt
- 1 oz butter
- 1 Tbsp olive oil
- 2 Tbsps breadcrumbs
- peppers
Kitchen utensils
Preparation steps
![Smarter Polish-Style Cauliflower preparation step 1 Smarter Polish-Style Cauliflower preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-1-503419.jpg)
Cook egg in water until, hard-boiled, about 9 minutes. Rinse and peel. Chop egg coarsely.
![Smarter Polish-Style Cauliflower preparation step 2 Smarter Polish-Style Cauliflower preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-2-503419.jpg)
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.
![Smarter Polish-Style Cauliflower preparation step 3 Smarter Polish-Style Cauliflower preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-3-503419.jpg)
Rinse the parsley, shake dry, pluck off the leaves and chop finely.
![Smarter Polish-Style Cauliflower preparation step 4 Smarter Polish-Style Cauliflower preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-4-503419.jpg)
Trim cauliflower, divide into florets and rinse. Cook 8-9 minutes in a little boiling salted water.
![Smarter Polish-Style Cauliflower preparation step 5 Smarter Polish-Style Cauliflower preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-5-503419.jpg)
Meanwhile, heat butter and olive oil in a skillet. Toast breadcrumbs until golden while stirring.
![Smarter Polish-Style Cauliflower preparation step 6 Smarter Polish-Style Cauliflower preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-6-503419.jpg)
Mix 1-2 tablespoons lemon juice, lemon zest and parsley into the breadcrumbs. Season mixture with salt and pepper.
![Smarter Polish-Style Cauliflower preparation step 7 Smarter Polish-Style Cauliflower preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-polish-style-cauliflower-preparation-step-7-503419.jpg)
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.