Chilli, coriander & lime BBQ prawns

Discover the delightful fusion of flavors with this Australian twist on a classic dish: Cheese Cauliflower. Originating from traditional Australian cuisine, this recipe features tender cauliflower florets smothered in a rich cheese sauce, creating a creamy and indulgent side dish perfect for family gatherings or Sunday roasts.

Ingredients

Olive oil cooking spray
½ medium cauliflower, trimmed and cut into medium florets
Salt and ground black pepper
100g ricotta cheese, crumbled
1 cup grated reduced fat mozzarella cheese
100g parmesan cheese, grated
About 700g cauliflower florets

Instructions

Preheat oven to 200°C (180°C fan-forced). Lightly grease a 6-cup capacity ovenproof dish.
Steam or microwave cauliflower until tender. Drain well and transfer to prepared dish.
Melt butter in a small saucepan over medium heat. Add flour and cook, stirring, for 1 minute.
Gradually add milk, stirring constantly, until mixture boils and thickens. Remove from heat.
Stir in cheddar, mozzarella, and parmesan until cheese melts. Season with salt and pepper.
Pour cheese sauce over cauliflower. Combine breadcrumbs with parsley and sprinkle over the top.
Bake for 20-25 minutes or until golden and bubbling. Serve hot as a side dish or main course.

Nutritional Facts

Calories: Approximately 250-300 per serving
Protein: Provides about 15-20 grams per serving
Fat: Contains around 15-20 grams per serving, depending on cheese and butter content
Carbohydrates: Approximately 15-20 grams per serving, mainly from cauliflower and breadcrumbs
Fiber: Offers around 3-5 grams per serving, aiding digestion and promoting satiety
Calcium: Provides a significant amount of calcium from cheese, contributing to bone health
Vitamin C: Offers a moderate amount from cauliflower, supporting immunity and collagen formation
Vitamin K: Contains a notable amount from cauliflower, promoting bone health and blood clotting
Other Nutrients: Provides various micronutrients like phosphorus, selenium, and B vitamins from cheese and cauliflower.

Tips and Tricks

The 3 Cheese Cauliflower Bake offers a balance of nutrients. Cauliflower provides fiber, vitamins C and K, while the trio of cheeses offers protein, calcium, and essential fats. This dish supports bone health, boosts immunity, and aids digestion, making it a wholesome and satisfying addition to any meal.