Esta receta de coliflor y brócoli es el equilibrio perfecto entre sabor y salud. Con una mezcla de vegetales frescos, queso y una textura increíble, es una opción deliciosa que encantará a toda la familia. Ideal como plato principal o acompañamiento, ¡te sorprenderá lo fácil que es prepararla!
Ingredientes:
- 500 g de coliflor (aproximadamente 1 cabeza pequeña)
- 500 g de brócoli (aproximadamente 1 cabeza pequeña)
- 150 g de harina (1 taza y 1/4)
- 12 tomates cherry cortados a la mitad
- 4 huevos
- 1 1/2 tazas de leche
- 1 zanahoria pelada y cortada en cubitos
- 1 puerro cortado en rodajas (o 1 cebolla picada)
- 1 diente de ajo picado
- 2 cucharadas de aceite de oliva
- 80 g de queso rallado light (1 taza aprox.)
- Perejil fresco picado, al gusto
- Sal y pimienta, al gusto
Instrucciones:
1️⃣ Prepara los vegetales:
- Lava y corta la coliflor y el brócoli en floretes pequeños.
- Cocina al vapor o hierve durante 5-7 minutos hasta que estén tiernos, pero aún firmes. Escurre bien y reserva.
2️⃣ Saltea la mezcla base:
- En una sartén grande, calienta el aceite de oliva a fuego medio.
- Agrega el puerro (o cebolla) y el ajo, y saltea hasta que estén dorados y fragantes.
- Añade la zanahoria y cocina por 3-4 minutos más.
3️⃣ Prepara la masa:
- En un bol grande, bate los huevos con la leche hasta que estén bien integrados.
- Agrega la harina poco a poco, mezclando hasta obtener una masa homogénea.
- Sazona con sal, pimienta y perejil picado al gusto.
4️⃣ Combina todo:
- Incorpora los vegetales cocidos (coliflor, brócoli, zanahoria) a la mezcla de huevos y harina.
- Agrega los tomates cherry y el queso rallado, reservando un poco de queso para el gratinado. Mezcla suavemente.
5️⃣ Hornea:
- Precalienta el horno a 200°C (400°F).
- Vierte la mezcla en un molde grande para hornear, ligeramente engrasado.
- Espolvorea el queso restante por encima y hornea durante 25-30 minutos, o hasta que esté dorado y firme.
6️⃣ Sirve:
- Deja reposar 5 minutos antes de cortar en porciones. Sirve caliente y disfruta con una ensalada fresca o como plato único.
Consejos útiles:
- Si deseas un extra de proteínas, añade pollo desmenuzado o atún a la mezcla.
- Cambia los tomates cherry por pimientos rojos para un toque diferente.
- Conserva las sobras en el refrigerador hasta por 3 días.
¡Este platillo es tan versátil y delicioso que pronto será tu favorito! 🥦🍅💚
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