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EatSmarter exclusive recipe

Smarter Polish-Style Cauliflower

with Egg, Lemon and Breadcrumbs
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Smarter Polish-Style Cauliflower

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

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
267
calories
Calories
0
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Nutritional values

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
Cauliflower (600 grams)
1 ounce
1 tablespoon
2 tablespoons
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.