Broccoli and Cauliflower Bake

November 30, 2024 by admin

Instructions:

Prepare the Vegetables:

1. Broccoli and Cauliflower:
   • • Cut the broccoli and cauliflower into florets.
     • Cook them in boiling water for 3 minutes. Drain and set aside.

2. Onions and Pepper:
   • • Slice the onions and pepper.
     • In a large pan, heat some olive oil over medium heat.
   • Add the onions and pepper, and sauté until soft and fragrant. Set aside.

Prepare the Dough:

1. Egg Mixture:
   • • In a large bowl, beat the eggs.
   • Add the milk, flour, minced garlic, chopped dill, salt, and pepper. Mix well until smooth.

Assemble the Bake:

1. 1. Layer the Vegetables:
      • • Preheat your oven to 180°C (350°F).
      • In a greased baking dish, layer the broccoli, cauliflower, sautéed onions, and pepper.
      • Pour the egg mixture over the vegetables, making sure everything is evenly coated.

1. Add Cheese:
   • Sprinkle the grated mozzarella cheese evenly over the top.
2. Bake:
   • • Place the baking dish in the preheated oven.
   • Bake for 40 minutes, or until the top is golden brown and the bake is set.

Serving Suggestions:

• • Serve this bake as a main dish with a side salad.

• It can also be a hearty side dish for grilled meats or fish.
• Enjoy it warm, straight out of the oven.

Cooking Tips:

• • Ensure the broccoli and cauliflower are well-drained after boiling to prevent excess moisture in the bake.

• Add extra herbs like parsley or basil for additional flavor.
• For a spicier kick, add some red pepper flakes to the egg mixture.

Nutritional Benefits:

• • High in Vitamins: Broccoli and cauliflower are rich in vitamins C and K.

• Protein-Rich: Eggs and cheese provide a good source of protein.
• Low in Carbs: This bake is a low-carb, high-nutrient meal.

Dietary Information:

• • Vegetarian: Suitable for vegetarians.

• Gluten-Free Option: Use gluten-free flour to make this recipe gluten-free.
• Low Carb: Ideal for a low-carb diet.

Storage:

• • Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheat: Reheat in the oven at 180°C (350°F) until warmed through, or in the microwave.

Why You’ll Love This Recipe:

• • Flavorful: A delicious blend of fresh vegetables and cheesy goodness.
  • Healthy: Packed with nutrients and low in carbs.

• Easy to Make: Simple steps with readily available ingredients.

Conclusion:

This broccoli and cauliflower bake is a fantastic way to enjoy these nutritious vegetables in a comforting and satisfying dish. Perfect for any meal, it’s sure to become a family favorite. Try it out and share your thoughts in the comments. Bon appétit, friends!