Easy and Delicious Daily Recipe: Healthy Cauliflower and Broccoli Delight!

Ingredients

• 500g cauliflower (17.6 oz)
• 500g broccoli (17.6 oz)
• 150g flour (1 1/4 cups)
• 12 cherry tomatoes
• 4 eggs
• 1½ cups milk (360ml)
• 1 carrot
• 1 leek or onion
• 1 garlic clove
• 2 tbsp olive oil (30ml)
• 80g grated light cheese (2.8 oz)
• Chopped parsley
• Salt and pepper to taste

Number of Servings

This recipe serves 4-6 people.

Nutritional Information

The nutritional information per serving (assuming 6 servings) is as follows:

• Calories: 230
• Total Fat: 10g
• Saturated Fat: 3g
• Cholesterol: 110mg
• Sodium: 220mg
• Total Carbohydrate: 20g
• Dietary Fiber: 5g
• Sugars: 5g
• Protein: 12g

Instructions

Step 1: Cleaning and Prepping the Vegetables

1. Prepare the Florets
   • Cut the broccoli and cauliflower into manageable florets.
2. Boil the Vegetables
   • Boil them separately until slightly tender, approximately 5-7 minutes. Drain and set aside.

Step 2: Sautéing the Veggies

3. Sauté the Aromatics
   • In a pan, heat 2 tbsp of olive oil over medium heat. Add the sliced leek (or chopped onion) and diced carrot. Sauté until they turn golden brown, about 5-7 minutes.
4. Add Garlic and Seasoning
   • Season with salt, pepper, and minced garlic. Sauté for another 1-2 minutes until fragrant.

Step 3: Mixing the Batter

5. Whisk the Wet Ingredients
   • In a large bowl, crack the eggs and whisk them together with the milk, salt, pepper, and olive oil.
6. Add the Dry Ingredients
   • Gradually add the flour while whisking to avoid lumps.
7. Incorporate Fresh Herbs
   • Stir in the chopped parsley for a fresh burst of herbaceous flavor.

Step 4: Assembling the Dish

8. Grease the Baking Dish
   • Grease a baking dish with a bit of olive oil to prevent sticking.
9. Layer the Vegetables
   • Layer the cooked cauliflower, broccoli, sautéed veggies, and halved cherry tomatoes in the baking dish.
10. Pour the Batter
    • Pour the batter evenly over the vegetables, ensuring everything is well coated.

Step 5: Baking to Perfection

11. Bake the Dish
    • Preheat the oven to 180°C (356°F). Place the baking dish in the oven and bake for 30 minutes.
12. Add Cheese
    • Sprinkle grated cheese on top during the last 10-15 minutes of baking for an irresistible cheesy crust.

Step 6: Serving Suggestions

13. Serve and Enjoy
    • Once baked to golden perfection, serve your Healthy Cauliflower and Broccoli Delight hot and fresh from the oven.
14. Pair with Sides
    • Pair it with a side salad or enjoy it on its own for a wholesome meal any time of the day.