Recipe created by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors of The Moms' Guide to Meal Makeovers
Servings: Six (6) Prep Time: 5 min. Cook Time: 15 min.
Ingredients
1 (16-20-ounce) bag frozen cauliflower florets or 1 small head cauliflower, broken into florets
3/4 cup low-fat milk
1 tablespoon all-purpose flour
1/2 teaspoon Dijon mustard
1/8 teaspoon garlic powder
3/4 cup reduced-fat, shredded Cheddar cheese
2 tablespoons grated Parmesan cheese
2 tablespoons plain or seasoned bread crumbs
Directions
Cook the cauliflower according to package directions or steam fresh cauliflower 8 to 10 minutes until tender. Set aside. Whisk together the milk, flour, mustard and garlic powder in a small saucepan until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently for about 2 minutes or until the mixture thickens slightly. Stir in the Cheddar and Parmesan cheese until melted. Preheat the broiler on high. Arrange the cauliflower in a baking pan and pour the cheese sauce evenly over the top. Sprinkle with bread crumbs and broil for about 2 minutes or until the bread crumbs turn golden brown.
Nutrition Information
Calories: 90
Total Fat: 30 g
Saturated Fat: 3.5 g
Cholesterol: 10 mg
Sodium: 170 mg
Calcium: 20% Daily Value
Protein: 8 g
Carbohydrates: 8 g
Dietary Fiber: 2 g |
