Cauliflower Bake
Ingredients:
1. One cauliflower.
2. Three teaspoon of butter
3. 3 Green onions
4. 5 teaspoon of flour
5. 3/4 cup of milk
6. 1/2 teaspoon of garlic powder
7. 1/4 teaspoon of pepper
8. 1/4 cup seasoned bread crumbs
9. 2 Tablespoons grated Parmesan
Cooking Method and Preparation:
1. Wash and finely choped the onion.
2. Wash the cauliflower under the water. Remove stalks and florets and soak in cold water for two minutes.
3. Cook cauliflower in boiling water about 20 minutes.
4. Drain the water and place in baking dish.
5. In a small skillet, melt butter and saute green onions over medium-low heat for 5 minutes.
6. Blend in flour and cook for another 3 minutes over low heat – you’re making a roux. Slowly stir in the milk and simmer until the mixture is smooth and thick, stirring constantly.
7. Add the garlic and pepper. You may increase the spices as you desire, we enjoy more garlic and even chopped garlic.
8. Pour the sauce over the cauliflower. Sprinkle with the bread crumbs and cheese.
9. Bake at around 200 degree celcius for about 20 minutes or until slightly browned.
Nutrition Value of 400g of Cauliflower:
| 1. |
Vitamin A |
8ug |
|
2. |
Vitamin E |
0.8mg |
| 3. |
Vitamin B1 |
0.24mg |
| 4. |
Vitamin B2 |
0.45mg |
| 5. |
Niacin |
2.9mg |
| 6. |
Vitamin B6 |
0.92mg |
| 7. |
Folate |
376ug |
| 8. |
Biotin |
34ug |
| 9. |
Vitamin C |
324mg |
| 10. |
Dietary Fiber |
11.6g |
| 11. |
Potassium |
1640mg |
| 12. |
Calcium |
96mg |
| 13. |
Magnesium |
72mg |
| 14. |
Phosphorus |
272mg |
| 15. |
Copper |
0.2mg |
| 16. |
Manganese |
0.88mg |
| 17. |
Iron |
2.4mg |
| 18. |
Zinc |
2.4mg |
|
19. |
Molybdenum |
16ug |
Remarks of Cauliflower Bake:
The taste of cauliflower will be much better when it is baked with cheese and bread crumb. This will increase the appetite of the growing baby.
Cauliflower is rich in many vitamins and minerals like vitamin C, folate, vitamin E, iron, zinc and potassium. All these are beneficial for the healthy development of the growing babies.
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