Seafood Broccoli & Cauliflower Parmesan Bake

LIFESTYLE | September 4, 2015
Tagged: Food + Recipes

Do you ever have those moods where you know you're hungry but you're just kind of tired of all of those go-to meals? Well that was me. I didn't want anything between a bun and I didn't want pasta. I was craving a little something lighter and perhaps healthier. I really just needed a recipe that I could base completely around vegetables, so I was browsing Pinterest and, of course, I found a plethora of recipes to try. I found one simple enough and knew exactly how to make it my own. So, today I'll be sharing how to make a delicious and somewhat healthy seafood broccoli and cauliflower parmesan bake!


16 oz. cauliflower florets
16 oz. broccoli florets
1 onion, chopped
4 tablespoons butter (for vegetables), 1 tablespoon butter (for shrimp)
4 tablespoons Parmesan cheese
1 3/4 cup milk (for cream sauce), 1/4 cup milk (for shrimp)
2 tablespoons all-purpose flour
Salt, to taste
Tony Chachere's Original Creole Seasoning, to taste
6 oz. cream cheese
1/2 bag Wild Caught Gulf Shrimp (91-130)

1. Preheat

Preheat your oven to 350 degrees Fahrenheit.

2. Cream Sauce

Cook the chopped onion on medium heat until tender. Stir in 1 3/4 cup milk and flour. Add salt and Tony's to taste. I usually put a thin layer of Tony's on top, then stir and taste to determine how much more I need. I probably did this 3 or 4 times in the onion mixture. Stir until it the mixture becomes creamy.

3. Vegetables

As the onions are cooking, chop all broccoli and cauliflower into bite-size pieces and place into a large mixing bowl. Add 4 tbsp melted butter and 4 tbsp Parmesan cheese. Toss together.

4. Bake

Add the vegetable mixture to the creamy onions and stir until completely coated. Once you're happy with how the mixture tastes, scoop into a baking dish and place in the oven for 25 minutes.

5. Shrimp

While the vegetables are baking, we'll prepare our shrimp. In the same pan the onion mixture was in, add olive oil on medium heat to coat the bottom. Pour in the shrimp, add 1/4 cup milk and 1 tbsp butter. Layer in Tony's to taste like we did with the onion mixture. Stir until the shrimp are pink all the way through.

6. Bake...again

Once the 25 minutes is up, take the vegetables out of the oven and stir in the shrimp mixture. Place back in the oven for 15 minutes.

7. Enjoy!

Take the dish out of the oven, top with Parmesan cheese and enjoy!

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