Cauliflower Parma with Broccolini
PLEASE MAKE SURE YOU WASH THE FRESH FRUIT, VEGETABLES AND HERBS BEFORE YOU START.
 |
COOKING TIME |
| 30 Mins |
DIFFICULTY
| INGREDIENTS | 2p | 4p |
| Cauliflower | half | full |
| Breadcrumbs | 60 gr | 120 gr |
| Cornflour | 50 gr | 100 gr |
| Diced tomatoes | 400 gr | 800 gr |
| Italian herbs | 1 tsp | 2 tsp |
| Vegan cheese | 60 gr | 120 gr |
| Broccolini | 1 bunch | 2 bunch |
| Garlic | 2 cloves | 4 cloves |
| *Vegetable oil (vegetable/canola/any) | 4 tbsp | 8 tbsp |
| *Olive oil | 2 tbsp | 4 tbsp |
* PRODUCTS ARE PANTRY ITEMS AND ARE NOT INCLUDED IN THE BOX NEITHER ARE SALT AND PEPPER
Nutrition per Serve |
|
| Energy | 306Kj |
| Protein | 5.8g |
| Fat, Total | 2.2g |
| – Saturated | 1.2g |
| Carbohydrates | 5.6g |
| – Sugars | 1.8g |
| Sodium | 100g |
| Allergens | Wheat |
TOOLS: Frying pan, Saucepan, 3 bowls, baking dish, spatula/wooden spoon
METHOD
1
CHOP & PREP
Preheat oven to 180C ● remove cauliflower leaves, then slice head into 2cm thick slices (parma steaks) ● place steaks and remaining smaller pieces flat onto a plate, season with salt and pepper ● cover with clingwrap and microwave on high for 3-4 minutes until cooked
2
CRUMB & FRY
Prepare 3 separate bowls: i) corn flour with S&P; ii) cold water; iii) breadcrumbs ● then start by coating cauliflower with corn flour, then dip in water, then coat evenly in breadcrumbs ● fry in vegetable oil on medium heat until golden ● transfer to baking dish and shape into 2(4) steaks
3
PREP & MAKE
Finely chop garlic ● place saucepan on medium heat and add 1(2) tbsp olive oil and ½ of the garlic (setting rest aside) ● fry for 2 minutes ● add diced tomatoes, Italian herbs and salt and pepper ● remove from heat once it has come to a steady simmer
4
BAKE & SLICE
Spread tomato sauce over steaks and top with cheese ● bake in oven for 10-12 minutes ● remove and discard 2cm from broccolini ends, slice remaining stalk in half lengthways (or quarters if thick)
5
FRY & SERVE
Place fry plan on high heat and add 1(2) tbsp olive oil ● fry for 3-4 minutes, and add remaining garlic, cook for another 2 minutes ● add ½(1) cup of water, evaporate water and turn off ● Place parmas on a plate, and top with broccolini
Attention customers with food allergies. Our products may contain traces of allergens, such as wheat, soybeans, tree nuts, peanuts, or wheat.