The light cauliflower flatbread prepared without flour and without eggs is simple based on mashed cauliflower florets that you can arrange individually or in a single layer according to your preference.
I gratinated with whole wheat breadcrumbs and grated cheese to achieve a crispy and delicious crust on the surface.
Don’t forget to consider the breading in the total carbohydrate count of your meal.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 1 head white cauliflower
- to taste water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tablespoons whole wheat breadcrumbs
- 2 tablespoons parmigiano reggiano (grated)
Boiled Cauliflower Florets
Cut the cauliflower into florets and wash them thoroughly under running water.
In a pot, bring salted water to a boil.
Add the cauliflower florets and a pinch of baking soda and let cook for about 20 minutes until they are tender but just crunchy enough.
With the help of a skimmer, gently remove the cauliflower florets and transfer them to a container.Line a baking tray with a sheet of parchment paper.
Arrange the cauliflower florets on the tray in a single layer:
• spaced if you want to gratinate them individually;
• in a single layer;
according to preference.Mash the cauliflower florets by pressing them with the bottom of a glass.
Distribute over the cauliflower florets:
• a pinch of salt;
• a pinch of pepper;
• the whole wheat breadcrumbs;
• the grated cheese;
• and another pinch of pepper.Briefly preheat the oven.
Bake at 392°F for at least 20 minutes in a fan oven + 5 minutes grill function [the latter with the dish inserted in the highest part of the oven] until evenly golden and to the desired level of crispness.Slice.
Plate.
Your light cauliflower flatbread is ready.
Enjoy your meal!
If you don’t serve it immediately or have leftovers:
reheat it in the oven until the crust is golden and crispy again.
Drizzle with a little raw oil, add parsley, and grind a little more pepper.
… based on Sicilian broccoli:
• light broccoli flatbread.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your food plan.
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