This vegetarian version of chicken Parmesan uses cauliflower "steaks" in place of chicken, and has all the classic comforting flavors, without the meat! The steaks are cooked until just tender and topped with a rich sauce and melted mozzarella cheese. Despite their names, classic Italian-American chicken Parm and eggplant Parm don't always contain Parmesan cheese. If it's not “Parm” to you without Parm, feel free to sprinkle on a little grated Parmesan after you add the sauce to the cauliflower cutlets.

Carolyn Casner
Source: EatingWell.com, April 2020

Gallery

Recipe Summary

active:
35 mins
total:
40 mins
Servings:
4
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Position rack in upper third of oven. Preheat to 450 degrees F. Line a large rimmed baking sheet with foil and coat with cooking spray.

    Advertisement
  • Place cauliflower on a cutting board, stem-side down. Using a large chef's knife and starting from the center of the head, cut four 1-inch "steaks." Place the steaks on the prepared baking sheet; lightly coat them with cooking spray, then sprinkle with 1/4 teaspoon each salt and pepper. Roast until browned and tender, 20 to 25 minutes. Remove from oven; turn broiler to high.

  • Meanwhile, heat oil in a medium saucepan over medium heat. Add onion; cook, stirring, until starting to brown, about 3 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Add tomatoes, wine, Italian seasoning and the remaining 1/4 teaspoon each salt and pepper. Bring to a simmer, reduce heat and cook, stirring occasionally, until thickened, about 10 minutes. Top each cauliflower steak with about 1/3 cup of the sauce and 1/4 cup cheese. Broil until the cheese has melted and browned in spots, 2 to 3 minutes. Sprinkle with parsley, if desired.

Nutrition Facts

111 calories; protein 6.4g 13% DV; carbohydrates 11.2g 4% DV; exchange other carbs 0.5; dietary fiber 3.3g 13% DV; sugars 4.9g; fat 4.9g 8% DV; saturated fat 2g 10% DV; cholesterol 9mg 3% DV; vitamin a iu 215.9IU 4% DV; vitamin c 59.8mg 100% DV; folate 76.4mcg 19% DV; calcium 143.8mg 14% DV; iron 1.2mg 7% DV; magnesium 32.2mg 12% DV; potassium 532.5mg 15% DV; sodium 358.7mg 14% DV.