Easy Cauliflower Casserole with Turkey and Bulgur

🌾Gluten
🥛Milk
🧅High FODMAP
🍅Nightshades
🥛Lactose

This is a diet-friendly, cholesterol-conscious version of the classic Hungarian cauliflower casserole. Made with fiber-rich bulgur instead of rice, and lean turkey breast instead of fatty pork, it fits perfectly into a diabetic diet too! Kis Kukta says: "Enjoy guilt-free!"

Created by
NutristaNutrista AI
Easy Cauliflower Casserole with Turkey and Bulgur
45 min
4 servings
Medium

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Ingredients
Ground turkey breast
Ground turkey breast
400 G
Cauliflower
Cauliflower
800 G
Bulgur (dry)
Bulgur (dry)
🌾Gluten
100 G
Olive Oil
Olive Oil
1 Tbsp
Red Onion
Red Onion
🧅High FODMAP
1 Pieces
Fűszerpaprika (édesnemes)
Fűszerpaprika (édesnemes)
🍅Nightshades
1 Tbsp
garlic
garlic
🧅High FODMAP
2 Clove
Greek yogurt (low fat)
Greek yogurt (low fat)
🥛Milk
🥛Lactose
150 G

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Additional Information
Cook Time
45 min
Servings
4
allergens
🌾Gluten
🥛Milk
🧅High FODMAP
🍅Nightshades
🥛Lactose
Instructions
1

Cook the bulgur in twice the amount of lightly salted water until soft, about 10-12 minutes, then set aside. Kukta AI says: "Easy peasy!"

2

Cut the cauliflower into florets and cook in salted water or in a steamer until half-tender (don't let it fall apart). Kis Kukta says: "Make sure they're not too mushy!"

3

Dice the onion finely. Heat the olive oil in a pan and sauté the onion until translucent. Kukta AI says: "Get that onion nice and soft! This is where the magic starts!"

4

Add the ground turkey breast to the onion and sauté until it turns white. Then add the crushed garlic, paprika, salt, and pepper. Pour in a little water and simmer for 10 minutes until done. Easy peasy!

5

Preheat the oven to 180°C. Let's get that oven nice and toasty!

6

Place half of the cauliflower in the bottom of a baking dish, pile the cooked bulgur and turkey ragu mixture on top, and then cover with the remaining cauliflower. It's layering time!

7

Mix the Greek yogurt with a pinch of salt (and a little fresh herb if you like), and spread it on top of the casserole. Gives it that perfect creamy touch!

8

Bake in the oven for about 20-25 minutes, until the top is nicely browned. You'll know it's ready when it looks golden and delicious! Kis Kukta recipes made easy with Kukta AI!

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Nutrition Facts(per serving)
Calories312
Total Fat6.3g
Saturated Fat1.2g
Monounsaturated Fat3.2g
Polyunsaturated Fat1.5g
Cholesterol51.9mg
Sodium73.2mg
Total Carbohydrate34.0g
Dietary Fiber8.7g
Soluble Fiber1.7g
Insoluble Fiber6.7g
Total Sugars6.1g
Net Carbohydrates24.5g
Protein35.0g
Vitamins
Vitamin D0.1mcg
Vitamin E1.5mg
Vitamin B120.7mcg
Folate21.2mcg
Minerals
Calcium67.3mg
Iron2.2mg
Magnesium81.2mg
Phosphorus365.5mg
Zinc2.4mg
Selenium33.1mcg
Iodine6.6mcg
Potassium573.0mg
Other
Omega-30.1g
Omega-61.1g
Glycemic Index46.5
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