5 cups frozen chopped cauliflower or 1 small fresh cauliflower
3 large eggs (or 2 large eggs plus 2 egg whites)
1/3 cup light mayonnaise
3 Tbsp onion soup mix (about 1/2 of an envelope)
1 Tbsp potato starch (you can substitute all-purpose or whole wheat flour during the year)
1. Thaw the frozen cauliflower; drain thoroughly. (If using fresh cauliflower, steam until tender, about 12 to 15 minutes; drain well.) In a large bowl, mash the cauliflower well. Add the eggs, mayonnaise, onion soup mix, and flour; mix until well combined. (The mashing and combining of ingredients can be done quickly in a food processor fitted with the steel blade.)
2. Preheat oven to 350 F. Spray a 10-inch ceramic quiche dish or 7- × 11-inch oblong glass dish with cooking spray.
3. Spread the cauliflower mixture evenly in the prepared dish. Bake, uncovered, for 40 to 45 minutes or until firm and golden. Remove from the oven and let the kugel stand a few minutes to firm up before serving.
Yield: 8 servings. Keeps 2 days in the refrigerator; reheats well. Freezes well for up to 2 months.
93 calories per serving, 7.6 g carbohydrate, 3.2 g fiber, 5 g protein, 5.5 g fat (1.1 g saturated), 83 mg cholesterol, 355 mg sodium, 188 mg potassium, 1 mg iron, 35 mg calcium
BROCCOLI SPINACH KUGEL: Substitute 1 package (10 oz/300 g) frozen broccoli and 1 package (10 oz/300 g) frozen spinach for the cauliflower. (You can also make this kugel with 2 packages of either broccoli or spinach.) Defrost completely and squeeze well to remove any excess water before preparing as directed above.
• Frozen Assets: To reheat the frozen kugel, remove it from the freezer, unwrap, and transfer it to a preheated 375F oven. Don’t defrost it first or it will be too soft. Reheat, uncovered, for 20 to 25 minutes or until piping hot. If the kugel begins to brown too much, cover loosely with foil.