Sausage & cauliflower casserole with thyme and parmesan
Delight in the flavors of our Sausage & Cauliflower Casserole with Thyme and Parmesan. This hearty, low-carb dish features tender cauliflower, savory Italian sausage, aromatic thyme, and a touch of parmesan. Perfectly seasoned with garlic, onions, and a hint of black pepper, it's baked to golden perfection with a crispy breadcrumb topping. Ideal for a comforting weeknight meal that’s both nutritious and satisfying.
- 07 Jul 2024
- Cook time 60 min
- Prep time 20 min
- 4 Servings
- 12 Ingredients
This Sausage & Cauliflower Casserole with Thyme and Parmesan is a delightful and hearty dish perfect for any occasion. Combining the savory flavor of Italian sausage, the subtle sweetness of cauliflower, and the aromatic notes of fresh thyme, this casserole delivers a comforting and nutritious meal. Topped with bread crumbs and grated parmesan, it offers a deliciously crispy finish that will have everyone coming back for seconds.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Cut the cauliflower into small florets.
- Bring a large pot of water to a boil and add 1 tsp of salt.
- Add the cauliflower florets and cook for about 5 minutes or until they are just tender.
- Drain the cauliflower and set it aside.
- Heat 1 tbsp of olive oil in a large skillet over medium heat.
- Add the Italian sausage, breaking it up with a spoon or spatula.
- Cook until the sausage is browned and cooked through, about 8-10 minutes.
- Remove the sausage from the skillet and set aside.
- In the same skillet, add the finely chopped onions.
- Cook until the onions are soft and translucent, about 5-7 minutes.
- Add the minced garlic and fresh thyme to the skillet, cooking for another minute until fragrant.
- Pour the canned tomatoes (with their juices) into the skillet.
- Stir in a dash of salt and a dash of black pepper.
- Let the sauce simmer for about 10 minutes to allow the flavors to meld together.
- In a large mixing bowl, combine the cooked cauliflower, sausage, and tomato sauce. Mix until all ingredients are evenly distributed.
- Transfer the mixture to a baking dish (approximately 9x13 inches or similar size).
- In a small bowl, combine the bread crumbs and grated parmesan.
- Sprinkle the bread crumb mixture evenly over the top of the casserole.
- Place the baking dish in the preheated oven.
- Bake for 25-30 minutes, or until the casserole is bubbling and the top is golden brown.
- Allow the casserole to cool for a few minutes before serving.
- Serve hot, and enjoy!
Tips:
- Make sure to pre-cook the cauliflower slightly before adding it to the casserole to ensure an even bake.
- For a spicier kick, use hot Italian sausage instead of mild.
- Toast the bread crumbs lightly in a pan with a bit of olive oil before sprinkling them on top to enhance the casserole's crispy texture.
- If fresh thyme is unavailable, substitute with half the amount of dried thyme.
- To make the dish lighter, consider using turkey sausage instead of traditional Italian sausage.
This Sausage & Cauliflower Casserole with Thyme and Parmesan is not only delicious but also a comforting and nutritious dish. Perfect for a family dinner or a special occasion, it combines the rich flavors of Italian sausage, fresh thyme, and parmesan with the wholesome goodness of cauliflower. Enjoy this casserole as a standalone meal or pair it with a side salad or crusty bread for a complete dining experience. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 540 grams |
| Energy | |
| Calories 390kcal | 15% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 10g | 26% |
| Sugar 14g | 14% |
| Fat | |
| Fat 22g | 26% |
| Saturated 7g | 24% |
| Cholesterol 50mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 150mg | 28% |
| Vitamin B1 1.53mg | 128% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 7mg | 43% |
| Vitamin B6 0.92mg | 54% |
| Vitamin B9 170ug | 41% |
| Vitamin B12 0.75ug | 31% |
| Vitamin C 130mg | 144% |
| Vitamin E 1.75mg | 12% |
| Vitamin K 40ug | 32% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.30mg | 0% |
| Iron, Fe 3.77mg | 34% |
| Magnesium, Mg 80mg | 18% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 1320mg | 39% |
| Selenium, Se 22ug | 38% |
| Sodium, Na 1570mg | 105% |
| Zinc, Zn 2.84mg | 26% |
| Water | |
| Water 450g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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