Cauliflower and chicken sausage casserole
Whip up a comforting and nutritious meal with this Cauliflower and Chicken Sausage Casserole. Featuring tender cauliflower, savory Vienna sausage, aromatic onions and garlic, zesty canned tomatoes, and topped with crispy breadcrumbs and parmesan cheese, this dish is perfect for a cozy family dinner. Flavorful thyme and a touch of olive oil bring everything together in this easy-to-make, hearty casserole.
- 16 Feb 2025
- Cook time 50 min
- Prep time 15 min
- 4 Servings
- 12 Ingredients
This Cauliflower and Chicken Sausage Casserole is a delectable and healthy dish that combines the hearty goodness of cauliflower with the savory flavors of chicken sausage. Perfect for a cozy family meal, this casserole is rich in nutrients and easy to prepare. The addition of fresh thyme and parmesan cheese elevates the dish, making it a delightful blend of textures and tastes.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
- Wash and chop the head of cauliflower into bite-sized florets.
- Fill a large pot with water, add 1 tsp of salt, and bring to a boil.
- Once boiling, add the cauliflower florets and cook for about 5-7 minutes until just tender but not mushy.
- Drain the cauliflower and set aside.
- Grease a large casserole dish with a bit of olive oil to prevent sticking.
- Slice the Vienna sausage into bite-sized pieces.
- In a large skillet, heat 1 tbsp of olive oil over medium heat.
- Add the sliced sausage and cook until browned, about 5-7 minutes. Remove the sausage from the skillet and set aside.
- Dice the onion and mince the garlic cloves.
- Using the same skillet with the residual sausage fat, add the diced onion and cook over medium heat until it becomes soft and translucent, about 5 minutes.
- Add the minced garlic and cook for another minute, stirring constantly to avoid burning.
- Add the cooked sausage back into the skillet with the onions and garlic.
- Add 1 tsp of fresh thyme and mix well.
- Pour in 3 cups of canned tomatoes and let the mixture simmer for about 10 minutes to blend the flavors.
- In the prepared casserole dish, layer the bottom with the cooked cauliflower florets.
- Pour the sausage and tomato mixture over the cauliflower, spreading it evenly.
- In a small bowl, combine 2/3 cup bread crumbs, 1/4 cup grated parmesan cheese, a dash of salt, and a dash of black pepper.
- Sprinkle the bread crumb mixture evenly over the top of the casserole.
- Place the casserole dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and crispy.
- Remove the casserole from the oven and let it rest for a few minutes before serving.
- Enjoy your delicious Cauliflower and Chicken Sausage Casserole!
Tips:
- Make sure to cut the cauliflower into uniform-sized florets to ensure even cooking.
- If you prefer a spicier dish, consider adding a pinch of red pepper flakes to the casserole.
- For a gluten-free version, use gluten-free bread crumbs.
- To enhance the flavor, you can toast the bread crumbs in a bit of olive oil before adding them to the casserole.
- Allow the casserole to rest for a few minutes after baking to let the flavors meld together.
Enjoy this warm and comforting Cauliflower and Chicken Sausage Casserole with your loved ones. It's a dish that provides a perfect balance of flavors and nutrition, making it a fantastic option for a wholesome dinner. Don't forget to garnish with a sprinkle of fresh thyme or additional parmesan for an extra touch of flair.
| Nutrition Facts | |
|---|---|
| Serving Size | 420 grams |
| Energy | |
| Calories 310kcal | 15% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 7g | 19% |
| Sugar 12g | 12% |
| Fat | |
| Fat 18g | 21% |
| Saturated 6g | 20% |
| Cholesterol 55mg | - |
| Vitamins | |
| Vitamin A 50ug | 6% |
| Choline 72mg | 14% |
| Vitamin B1 1.35mg | 112% |
| Vitamin B2 0.32mg | 25% |
| Vitamin B3 3.86mg | 24% |
| Vitamin B6 0.55mg | 33% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.73ug | 30% |
| Vitamin C 60mg | 69% |
| Vitamin E 1.31mg | 9% |
| Vitamin K 18ug | 15% |
| Minerals | |
| Calcium, Ca 190mg | 14% |
| Copper, Cu 0.22mg | 25% |
| Iron, Fe 3.00mg | 27% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 810mg | 24% |
| Selenium, Se 18ug | 33% |
| Sodium, Na 1590mg | 106% |
| Zinc, Zn 2.04mg | 19% |
| Water | |
| Water 350g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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