Baked Cauliflower Delight with Tomato & Feta

Cauliflower with Tomato & Feta Recipe

Overview:

Enjoy the delightful flavors of this Cauliflower with Tomato & Feta recipe, perfect for a healthy and satisfying meal. This dish combines tender cauliflower with juicy tomatoes and savory feta cheese, all baked to perfection with aromatic herbs.

• Name: Cauliflower with Tomato & Feta
• Total Time: 50 minutes
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
• Servings: 4
• Calories per Serving: 167.4 kcal
• Rating: ★★★★★ (5/5)
• Category: Cauliflower
• Keywords: Vegetable, Low Protein, Low Cholesterol, Healthy, < 60 Mins, Oven, Easy

Ingredients:

• 2 tbsp olive oil
• 1/4 cup diced onion
• 1-2 cloves garlic, minced
• 1 medium head cauliflower, cut into florets
• 3 tomatoes, diced
• 1/2 tsp dried oregano
• 1/2 cup crumbled feta cheese
• Salt and pepper, to taste

Instructions:

1. Preparation:

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   • Preheat your oven to 350°F (175°C).
   • Lightly grease a glass baking dish with olive oil or non-stick spray.

2. Cooking:

   • In a large skillet or frying pan, heat olive oil over medium heat.
   • Add diced onion and minced garlic, sautéing for 2-3 minutes until fragrant and translucent.

3. Adding Cauliflower and Tomatoes:

   • Add cauliflower florets and diced tomatoes to the skillet.
   • Sprinkle with dried oregano, salt, and pepper to taste.
   • Cover the skillet and let it simmer for about 10 minutes, stirring occasionally, until the cauliflower is tender but still slightly crisp.

4. Baking:

   • Transfer the cooked cauliflower mixture into the prepared glass baking dish.
   • Sprinkle crumbled feta cheese evenly over the top of the cauliflower mixture.

5. Final Bake:

   • Cover the baking dish with foil or a lid and bake in the preheated oven for 30 to 35 minutes, or until the cauliflower is tender and the cheese is melted and lightly golden.

6. Serving:

   • Once baked, remove from the oven and let it cool slightly before serving.
   • Garnish with fresh herbs if desired, and enjoy this flavorful Cauliflower with Tomato & Feta dish warm.

Nutritional Information (per serving):

• Calories: 167.4 kcal
• Fat: 11.1 g
  • Saturated Fat: 3.8 g
• Cholesterol: 16.7 mg
• Sodium: 257.6 mg
• Carbohydrates: 13.3 g
  • Fiber: 4.9 g
  • Sugar: 7.1 g
• Protein: 6.5 g

Tips for Success:

• Ensure the cauliflower florets are cut evenly for even cooking.
• Adjust the seasoning according to your taste preferences.
• You can add a sprinkle of red pepper flakes for a bit of heat if desired.
• Serve this dish as a flavorful side or as a light main course paired with crusty bread or a side of quinoa.

This Cauliflower with Tomato & Feta recipe is not only delicious but also packed with nutrients, making it a perfect choice for a healthy and satisfying meal option.