Broccoli and cauliflower casserole in the oven
Healthy, light, and quick and easy to make! This baked broccoli and cauliflower casserole will win over even the folks who don't usually care for it — men and kids alike. The dish is filling yet stays low in calories, which matters to us ladies.
Cooking method
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Step 1:
How do you bake broccoli and cauliflower in the oven? Gather your ingredients. You can use fresh or frozen florets. With fresh, I'd weigh it after cutting, before it's too bulky.
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Step 2:
Break the heads into florets. It's very easy — turn the head over and cut off the small florets one by one. Now wash the cut florets under running water, rinsing away any sand and dirt. If you're using frozen, skip this step.
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Step 3:
Set a pot of clean water over the heat, salt it lightly, and bring it to a boil. Drop in the florets. Add frozen ones straight from the freezer, without thawing.
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Step 4:
Cook the florets over low heat for about 5 minutes.
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Step 5:
Then drain them in a colander — the water should drain off well so there's no excess liquid in the casserole.
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Step 6:
Combine the eggs with the milk, salt to taste, and whisk lightly. You don't have to whisk hard — even a fork is fine, it's not critical.
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Step 7:
Arrange the florets in a baking dish. I lightly greased the bottom and sides with butter, though the recipe didn't call for it. For a prettier casserole, try to set the florets with their ruffled side up.
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Step 8:
Pour the egg-and-milk mixture over the florets. Put the casserole in an oven preheated to 400°F (200°C) for 20 minutes. A few minutes before it's done, you can sprinkle the casserole with grated cheese to taste — it makes it even better! Serve it sprinkled with fresh herbs. Enjoy!
- The casserole really did come out very filling. It tastes like an omelet with lots of vegetables. When making it, go more by volume than by exact weight. I had to add milk, or there wouldn't have been enough to cover all the florets. You can also add any spices and seasonings as you go, plus chopped herbs right into the milk-egg mixture. You can sprinkle the finished casserole with cheese and pop it back in the oven for another five minutes. You can also grate cheese right into the milk — just adjust the salt accordingly.
- Always wash eggs before using them, since even a shell that looks clean can carry harmful bacteria. A food-safe wash and a brush work best.
- Keep in mind that every oven is different. Your temperature and cooking time may vary from what's listed here. To get reliably good results with any baked dish, take advantage of helpful tips on how ovens behave!
- Any heat-resistant dish works for this recipe. If you use a silicone mold, there's no need to grease it with butter or margarine. But metal, ceramic, or glass dishes are best lightly oiled so the food doesn't stick and burn.
Caloric content of the products possible in the composition of the dish
- Whole cow's milk - 68 kcal/100g
- Milk 3.5% fat content - 64 kcal/100g
- Milk 3.2% fat content - 60 kcal/100g
- Milk 1.5% fat content - 47 kcal/100g
- Concentrated milk 7.5% fat content - 140 kcal/100g
- Milk 2.5% fat content - 54 kcal/100g
- Chicken egg - 157 kcal/100g
- Egg white - 45 kcal/100g
- Egg powder - 542 kcal/100g
- Egg yolk - 352 kcal/100g
- Ostrich egg - 118 kcal/100g
- Cauliflower - 28 kcal/100g
- Broccoli - 33 kcal/100g
- Salt - 0 kcal/100g
- Fresh frozen soup greens in a package - 41 kcal/100g
- Greenery - 41 kcal/100g
