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Cauliflower Parmesan - Overhead hero shot on white plate with lettuce greens on the side

Cauliflower Parmigiana

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Cauliflower Parmigiana is a vegetarian twist on Chicken Parmigiana, the classic Italian - American dish.  It's light, healthy, easy and perfect for that first al fresco dinner on the patio!
Course Vegetarian / Vegan Entrees
Cuisine Italian
Diet Vegetarian
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Servings 4 -6
Calories 363

Ingredients

  • 1 medium head cauliflower cut into approximately 6 "steaks," each ½ to ¾-inch thick
  • 1 cup panko
  • ¼ cup seasoned Italian dry breadcrumbs
  • ¾ cup freshly grated Parmesan cheese
  • ½ cup olive oil or as needed
  • Salt and freshly ground black pepper to taste
  • Cooking spray
  • 1 jar (24-ounce) marinara sauce
  • 1 ½ cups freshly shredded Mozzarella cheese

Instructions

  • Preheat oven to 350 degrees. Place a piece of parchment paper on a baking sheet.
  • Carefully cut the cauliflower into approximately 6 steaks. (If the steaks fall apart, simply piece them back together after breading.)
  • Combine panko, Italian breadcrumbs and Parmesan cheese in a bowl.
  • Season olive oil generously with salt and black pepper.
  • Brush the cauliflower steaks with olive oil then dredge in the breadcrumb/cheese combination.
  • Spray with cooking spray or an olive oil-mister to moisten the breadcrumbs.
  • Bake 30-35 minutes until golden. (Check after 20-25 minutes.)
  • Transfer to a clean baking sheet or a clean piece of parchment paper on the baking sheet you were using.
  • Top with marinara sauce as desired.
  • Top with Mozzarella cheese.
  • Increase temperature to 400 degrees. Bake 10 minutes or until sauce is heated through and cheese melts. Serve immediately.

Nutrition

Serving: 1 | Calories: 363kcal | Carbohydrates: 16g | Protein: 10g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 13mg | Sodium: 463mg | Potassium: 65mg | Fiber: 1g | Sugar: 2g | Vitamin A: 404IU | Vitamin C: 1mg | Calcium: 265mg | Iron: 1mg