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Cauli_Nut Flan
Marvellously Meatless
Delicious breakfast idea! Protein packed and loaded with veggies - you’d never know it!
| canola oil cooking spray | |
| brown onion, fresh | 1 |
| cauliflower, florets, fresh | 3 cups |
| garlic clove, fresh | 1 |
| eggs, whole, fresh | 2 |
| egg whites, liquid | 1 cup |
| cumin, ground | 1 tsp |
| cottage cheese, plain, low-fat | 200 g |
| rock salt & cracked pepper | to season |
| parsley, flat-leaf, fresh, chopped | cup |
| cheese, mozzarella, low-fat, grated | 40 g |
| pine nuts | 2 tbsp |
| flaxseed oil | to serve |
Crunchy Avo Side Salad
| cucumber, continental, fresh | 1 |
| avocado, fresh, peeled, diced | |
| tomatoes, roma, fresh, diced | 2 |
| onion, red, fresh, chopped |
Pre-heat grill on high heat setting and make the Crunchy Avo Side Salad. Finely chop the red onion, and dice the cucumber, tomatoes and avocado. Place all chopped ingredients into a small salad bowl. Toss well to combine. Cover and refrigerate until ready to serve.
Prep ingredients for the flan - you can either use a food processor or knife to finely chop the cauliflower florets to resemble rice like texture. Next, finely chop the onion, garlic and the parsley.
Spray a non-stick frying pan with oil and heat on high heat. Add onions, garlic and then the chopped cauliflower. Sauté for 4-5 minutes until tender and fragrant. Stir frequently.
Using a blender or whisk, combine eggs, egg whites, cumin powder and cottage cheese together. Pour egg mix over cauli-onion mixture in pan. Season with salt and pepper, stir through chopped parsley then reduce temperature to medium–low heat and cook for a good 6-8+ minutes until the egg mixture firms up and sets.
Remove from heat when cooked, sprinkle egg flan with cheese and pine nuts. Place under the grill and cook until cheese has melted, and nuts have slightly browned (1-2 mins). Loosen edges of the flan with a spatula and transfer onto a large serving plate. Slice into 8 segments and serve with Crunchy Avo Salad on the side, and flaxseed oil drizzled over the top.
TCB Tips:
- Place leftover Cauli-Nut flan segments into small containers or wrap individually in cling wrap and store in freezer. Cauil-Nut flan can be frozen up 2 months. Allow to thaw first, then reheat for 1-2 minutes in the microwave.
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| Calories (per serving) | 123 |
| Protein | 13.3g |
| Carbs | 4.9g |
| Fat | 5.6g |
The nutritional information for all our recipes are based on the ingredients used and for information purposes only. Although we attempt to provide accurate nutritional information, these figures are only estimates. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
