Cauliflower is a healthy and low-calorie product. It contains a lot of vitamins, trace elements and fiber, necessary for the body to function properly.
Dishes based on this vegetable are tasty and low-calorie. They can rightly be considered dietary, if you follow some recommendations on cooking.
How to cook diet cauliflower in the oven? This will be discussed in the article. You can also watch a useful video on this topic.
What dishes are suitable for diet?
For the proper preparation of dietary cabbage, you need to understand what a dietary dish. Meals are considered dietary, if they contain no more than 150 calories per 100 grams. The method of cooking either steaming or baking without a large amount of fat, is also considered a dietary method of stewing and simmering under a lid. In no case can not be called a dietary dish fried or fatty, seasoned with spicy high-calorie sauces.
Dietary meals are:
- medicinal;
- prophylactic.
After all, the goal of dietary nutrition can be not only weight loss, but also the treatment of certain diseases or the maintenance of a healthy state in normal conditions. therefore Any diet menu should match the correct ratio of proteins, fats and carbohydratesas well as a certain calorie.
Important: Dietary, and it is also a therapeutic food - a powerful preventive, but no less strong therapeutic effect on the body, with the aim of strengthening and preserving health. The term "diet" - means in translation - a way of life, and also - diet.
Cauliflower is not for nothing considered to be a dietary vegetable. It is low in calories and easily absorbed by the body. It contains a lot of fiber and vegetable protein. This type of cabbage is combined with other products and can be the basis for making light soups, casseroles, vegetable stews and salads. The composition of cauliflower contains: vitamins A and C, PP and B6, potassium and calcium, sodium and magnesium, iron and phosphorus.
One of the recipes based on this useful vegetable is diet cauliflower in the oven. This recipe is low-calorie, easy to prepare and has an ideal caloric ratio, a combination of proteins, fats and carbohydrates. Dish will be useful for those who want to lose weight or keep the weight in perfect shape. It is suitable for people with diseases of the liver, gallbladder, intestines or suffering from constipation. Cauliflower, at the heart of this dish, is useful for lowering cholesterol and strengthening blood vessels.
But this vegetable can be dangerous for a certain category of people. Cauliflower dishes should not be eaten by people with high acidity of the stomach, kidney diseases, who have undergone surgery in the peritoneum or chest, with manifestations of gout! The purines contained in cauliflower lead to an increase in the concentration of uric acid, which is unacceptable for gout. This causes a relapse of the disease!
If there are no contraindications, then cabbage in the oven is ideal for dinner or a healthy snack.. In this dish 66 calories per 100 grams. / protein - 7 gr., / carbohydrates - 5 gr. / fat 1,4 gr.
Next, we present the recipes by which you can cook baked tender and tasty cabbage, show photos of ready-made dishes.
Basic recipe with step by step instructions
Ingredients:
- 500g. cauliflower.
- Low-fat cheese about 100 gr.
- Sour cream 15% fat or natural yogurt - 2 tablespoons.
- 1 chicken egg.
- A pinch of salt, greens to taste, and a little garlic for savory dishes.
How to cook:
- First you need to rinse the cauliflower and disassemble into inflorescences. After boil in salted water for about 3-5 minutes. It is better to lay the vegetable in boiling water and cook under a lid over low heat, so less vitamins are lost during cooking. If you put a vegetable in cold water and wait for boiling - most of the benefits will remain in the water.
- After, boiled inflorescences lay out in a baking dish. You can drizzle lightly with olive oil. But just sprinkle the bottom, and not generously watered. Otherwise, the calorie content of the dish will increase significantly.
- In a separate container, you need to prepare the sauce, in which the cabbage will be baked. To do this, the egg is mixed with sour cream or natural yogurt, after which salt, spices and finely chopped greens are added. Everything is thoroughly mixed until the food is evenly distributed in the sauce.
- Pour the prepared cauliflower with this sauce.
- Last, grate the cheese on a medium grater and sprinkle over the dish.
- The dish is placed in a preheated oven and baked for about 15-20 minutes at 180 degrees. (Focus on the oven, sometimes the cooking time may deviate upwards or downwards due to the characteristics of household appliances).
- After a specified period of time, pull the dish out of the oven, let it cool and you can start the meal. In the cold form, taste is not lost.
If the recipe for cooking dietary cauliflower in the oven seems boring, you can diversify it by adding various products. This will give additional flavor notes, will make the dish more nourishing or visually appealing due to the addition of bright products.
We recommend to watch the video on the preparation of a cauliflower diet casserole:
Dish options
With the addition of zucchini
Cauliflower can be baked in the oven, the same way with the addition of zucchini. Zucchini useful, low-calorie, combined with razymy products because of its neutral taste. It is considered a dietary vegetable, so it will not spoil the dish.
The recipe does not need to make major changes, you only need to take half of the specified rate of cabbage and the same zucchini. Wash zucchini, peel and seed and cut into cubes. Boil pre-zucchini is not necessary, they will bake in the sauce and get a soft, soft texture. Mix the zucchini with cabbage buds and pour over the recipe-cooked sauce. The rest remains unchanged.
With soy sauce
In this version of the recipe, you need to replace the salt with soy sauce. This ingredient is salty, if the dish is also salted in addition, the dish will no longer be a dietary one. Salt retains fluid in the body. The recipe remains the same, except for replacing salt with soy sauce. It will give a savory flavor to the dish and a little oriental notes.
With dill
Green lovers will love the addition of dill in the dish. It is better to take fresh herbs, rinse under cold water, so the dill will be even more fragrant. Soft branches to tear off the thick and hard stems and finely chop.
You can mix cabbage blossoms with dill, but it is more convenient to add it to the sauce and mix thoroughly, then pour the cauliflower.
Skimmed kefir
For those who do not like sour cream or do not have in stock natural yogurt, the option with low-fat yogurt will do. In this case, simply change the amount of sour cream for a double portion of yogurt. Since kefir is fat free, the calorie content of the dish will decrease, but a slight sour taste will appear. In the process of baking, kefir curds under the action of high temperature, the excess liquid will evaporate.. Do not be afraid that the cabbage is cooked.
With onion
Fans of spicy taste will suit the recipe for baked cauliflower with onions. Onions need about 150 grams. The peculiarity is that before baking, onions should be pripupit in a pan, to give softness.
But we must not forget that the dish is dietary, so the pan can only be sprinkled with oil, and the onion will start its own juice, in which it needs to be then covered under the lid. Stir in the onion, mix with cauliflower, pour over the sauce, sprinkle with cheese and bake in the oven under the same conditions.
With Chiken
If you want to cook hearty, but at the same time dietary dish - then you can add chicken to the cauliflower. It is better if it is boiled chicken breast in advance. It is nutritious and low-calorie. Perfectly satiate and will not add extra pounds. At the same time, chicken breast meat is a useful source of protein.
- For cooking, you will need ingredients from the basic recipe and 200 grams of boiled chicken breast.
- The breast can be disassembled into fibers, but it is more convenient to cut the knife into small pieces.
- Put the cabbage inflorescences on the bottom of the form with the first layer, put the slices of boiled meat on top and pour over the sauce, sprinkle with cheese on top.
- Bake as much in the oven.
Calorie dishes will increase, nutritional value, too. You can limit yourself to a smaller portion, but at the same time get a saturation that will last longer, due to a larger amount of protein.
Learn more about baking cauliflower with chicken here.
As seen, cooking cauliflower in the oven can be varied and using several types of products. The final result will depend on the taste preferences of the hostess or her family members.
We recommend to watch the video about cooking cauliflower with chicken:
How to serve?
Tip: Baked cauliflower can be served as a side dish to fish or meat or as a main course, especially if it is baked with chicken. In this case, it is better to add chopped fresh vegetables, tomatoes or cucumbers.
Cauliflower is not as popular in our country as white cabbage. This useful vegetable only in the last decade received a vocation and began to appear on the tables. Meanwhile, the use of cauliflower is difficult to overestimate.
It is several times more vitamin C than white protein, it is better digested, easier to digest. Including regularly in the diet of cauliflower, you can strengthen the immune system, reduce cholesterol, strengthen the heart, kidneys, stomach.
This cabbage is suitable for introducing complementary foods to small children. Due to its low calorie content, cauliflower will help reduce weight and keep it in shape. Cooking it is more beneficial in the form of baking, steaming or boiling.
Conclusion
Dietary version of baked cauliflower in the oven - a basic recipe, which can be complemented and diversified, benefiting your body and improving health. Cook with pleasure and be healthy!
