Smarter Polish-Style Cauliflower
Smarter Polish-Style Cauliflower - No one can resist golden breadcrumbs on delicate vegetables
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 |
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
Cook egg in water until, hard-boiled, about 9 minutes. Rinse and peel. Chop egg coarsely.
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.
Rinse the parsley, shake dry, pluck off the leaves and chop finely.
Trim cauliflower, divide into florets and rinse. Cook 8-9 minutes in a little boiling salted water.
Meanwhile, heat butter and olive oil in a skillet. Toast breadcrumbs until golden while stirring.
Mix 1-2 tablespoons lemon juice, lemon zest and parsley into the breadcrumbs. Season mixture with salt and pepper.
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.
