Monday, November 30, 2009

Recipe: Cheesy Cauliflower TVP Bake

There are lots of recipes out there that use cauliflower to replace starches, such as potatoes and rice. See, e.g., Fauxtato Salad, Curried Chicken with "Rice", cauliflower pizza crust.

Here's my first contribution to that genre. It's really tasty and puts you in the mind of baked mashed potatoes with onions with a cheesy crust similar to mac & cheese. One perk of this recipe is that the TVP adds fiber and a significant amount of protein, thereby transforming what would otherwise be a pretty empty dish for WLSers into a perfect main or side dish. You could eat a serving or two as a meal, or you could eat one or one-half serving as a side.

About 1 head of cauliflower (should make 2 cups once pureed)
1 cup dry textured vegetable protein ("TVP")
1 cup nonfat Greek yogurt - I used Fage 0%
1/2 cup fat-free shredded cheddar cheese
1/2 cup fat-free shredded mozzarella cheese
1 cup diced onions
1 tbsp. yellow mustard
1/4 cup egg substitute (I used Publix Eggstirs)
Salt, pepper, and garlic powder to taste
1 cup shredded 2% sharp cheddar cheese

Preheat your oven to 350 degrees.

Rehydrate the TVP in 3/4 to 7/8 cup of water. While the TVP is moistening, puree the cauliflower in a food processor or blender.

Combine the pureed cauliflower and rehydrated TVP with all of the remaining ingredients EXCEPT the cup of 2% sharp cheddar.

Spread the cauliflower into a casserole dish. Bake the casserole for about 15 minutes.

After 15 minutes have elapsed, remove the casserole from the oven and top it with a thin layer of the 2% sharp cheddar cheese. Return the casserole to the oven and cook for about 20-25 additional minutes, or until the cheese gets brown around the edges.

Makes 16 servings.

Nutritional Information
1/16 of the recipe contains 75 calories, 9.4 grams of protein, and 3.8 grams of net carbs.

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