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  • Healthy Hot Rodder

Sicilian-Style Cauliflower Casserole

Updated: Nov 3, 2023

The humble cauliflower can be a delicious replacement for starchy foods like pasta. This Sicilian-Style Cauliflower Casserole is the perfect example.


(Makes 4 servings, about 1 cup each)



Prep Time: 15 mins Cook Time: 28 mins Total Time: 43 mins



What You Need

  • nonstick cooking spray

  • 2 tsp. olive oil

  • 1 medium cauliflower, chopped (about 1½ pounds)

  • sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

  • 1 Tbsp. capers, chopped

  • 10 kalamata olives, chopped

  • 2 cloves garlic, finely chopped

  • ¼ tsp. crushed red pepper flakes (optional)

  • 3 Tbsp. fresh sage, chopped

  • ½ tsp. finely chopped lemon peel (lemon zest)

  • ¼ cup whole-wheat bread crumbs

  • 2 oz. shredded mozzarella cheese

  • 2 oz. shredded Parmesan cheese

  • 2 Tbsp. chopped flat-leaf parsley (for garnish; optional)


How To Make

  1. Heat oven to 350° F.

  2. Lightly coat a 2-quart baking dish with spray. Set aside.

  3. Heat oil in large nonstick skillet over medium-high heat.

  4. Add cauliflower; cook, stirring occasionally, for 5 to 8 minutes, or until cauliflower begins to soften.

  5. Add capers, olives, garlic, crushed red pepper (if desired), sage, and lemon peel; mix well.

  6. Place cauliflower mixture in baking dish. Top with bread crumbs, mozzarella and Parmesan cheeses. Bake for 15 to 20 minutes, or until cheese is melted and bread crumbs are golden brown.

  7. Garnish with parsley if desired; serve immediately.


Estimated Nutritional Information (per serving):

Calories 209 - Calories from Fat 99

% Daily Value*

Fat 11g - 17%

Saturated Fat 5g - 31%

Cholesterol 18mg - 6%

Sodium 683mg - 30%

Carbohydrates 14g - 5%

Fiber 4g - 17%

Sugar 4g - 4%

Protein 13g - 26%

* Percent Daily Values are based on a 2000 calorie diet.




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