Ditch the meat and embrace the mighty cauliflower! These cheesy cauliflower steaks are a flavor explosion waiting to happen. Packed with protein (thanks to the tuna!), tender veggies, and a gooey mozzarella topping, they’re the perfect quick and easy weeknight dinner.
Ingredients:
For the Cauliflower Steaks:
- 1 large cauliflower, cut into 1-inch thick slices (about 4-6 slices)
- 1/4 cup (60 ml) olive oil
- 1 teaspoon salt
- A pinch of black pepper
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 3 tablespoons (20 g) grated Parmesan cheese
For the Filling:
- 1 medium onion, finely chopped
- 1 medium carrot, finely chopped
- 3 tablespoons olive oil
- 1/2 teaspoon salt
- A pinch of black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1 can (80 g) tuna, drained and flaked (optional)
- 100 g shredded mozzarella cheese
- Chopped fresh parsley for garnish (optional)
Instructions:
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Preheat your oven to 400°F (200°C).
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Prepare the cauliflower: Wash and dry the cauliflower. Cut the cauliflower head into thick slices, about 1-inch thick. This should yield roughly 4-6 slices.
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Marinate the cauliflower: In a small bowl, whisk together the olive oil, salt, black pepper, paprika, and garlic powder. Brush this mixture evenly over both sides of the cauliflower steaks.
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Cheese the cauliflower: Sprinkle the grated Parmesan cheese over the seasoned cauliflower steaks.
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Roast the cauliflower: Transfer the cauliflower steaks to a baking sheet and place them in the preheated oven. Roast for 25-30 minutes, or until the cauliflower is tender and golden brown.
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While the cauliflower roasts, prepare the filling (optional): In a large skillet, heat the olive oil over medium heat. Add the chopped onion and carrot and cook until softened, about 5 minutes. Stir in the salt, pepper, garlic powder, and dried parsley. Cook for another minute.
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Add protein to the filling (optional): If using tuna, stir the flaked tuna into the vegetable mixture. Heat through for a minute or two.
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Assemble the cheesy topping: Once the cauliflower steaks are roasted and tender, remove them from the oven. Top each steak with a generous portion of the vegetable and tuna mixture (if using). Sprinkle the shredded mozzarella cheese over the top.
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Broil for a crispy cheese topping (optional): If you prefer a crispier cheese topping, place the baking sheet with the cauliflower steaks under the broiler for 1-2 minutes, or until the cheese is melted and bubbly. Keep a close eye to avoid burning.
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Serve and enjoy! Garnish with chopped fresh parsley (optional) and serve your delicious cauliflower steaks hot.
Benefits of Cauliflower Steaks:
- Low-Carb Alternative: Compared to traditional meat steaks, cauliflower steaks are a fantastic option for those following a lower-carb diet.
- Vegetarian-Friendly: These cauliflower steaks are naturally vegetarian, making them a perfect protein source for meatless meals.
- Nutrient-Rich: Cauliflower is a great source of vitamins and minerals, including vitamin C, fiber, and potassium.
- Surprisingly Meaty Texture: When cooked properly, cauliflower steaks offer a satisfyingly meaty texture that even meat-lovers will enjoy.
Flavor Variations:
- Spice it Up: Add a kick of heat to your cauliflower steaks by incorporating a pinch of cayenne pepper or red pepper flakes to the marinade.
- Herb Heaven: For a fresh and flavorful twist, add a tablespoon of chopped fresh herbs like thyme, oregano, or rosemary to the filling.
- Get Cheesy: Love cheese? Explore different types of cheese for the topping. Gruyere, cheddar, or a blend of Italian cheeses would all work well.
Time-Saving Tips:
- Pre-cut Cauliflower: Instead of cutting the cauliflower yourself, save time by purchasing pre-cut cauliflower steaks from the grocery store.
- Leftovers: Roasted cauliflower steaks keep well in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.
- Double the Batch: This recipe easily doubles or triples to feed a crowd. Simply adjust the baking sheet size to accommodate more cauliflower steaks.
Serving Suggestions:
- Grains: Complement your cauliflower steaks with a bed of brown rice, quinoa, or couscous.
- Roasted Veggies: Pair your cauliflower steaks with a medley of roasted vegetables like broccoli, Brussels sprouts, or asparagus.
- Creamy Sauce: Drizzle a light creamy sauce, like a simple béchamel or a lemon-caper sauce, over the cauliflower steaks for extra richness.