NUTRITION PROFILE:
Low Calorie
| High Fiber
| Diabetes Appropriate
| Healthy Weight
Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.
Makes 4 servings, 1 1/2 cups each
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Moderate
8 cups bite-size cauliflower florets (about 1 head)
4 teaspoons all-purpose flour
1 cup 1% milk, divided
1/2 cup shredded Gruyere cheese (2 ounces)
1 tablespoon snipped fresh chives or chopped fresh parsley
1/2 teaspoon minced garlic (1 small clove)
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1. Place cauliflower florets in a steamer basket over boiling water, cover and steam until tender, 8 to 10 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 2 to 4 minutes.)
2. Meanwhile, whisk flour with 2 tablespoons milk until smooth. Heat the remaining milk in a saucepan over medium heat until steaming. Add the flour mixture; cook, whisking, until the sauce bubbles and thickens, 2 to 3 minutes. Remove from heat; stir in Gruyere, chives (or parsley), garlic, salt and pepper. Spoon over the cauliflower and serve.
NUTRITION INFORMATION: Per serving: 136 calories; 6 g fat (3 g sat, 2 g mono); 18 mg cholesterol; 13 g carbohydrate; 10 g protein;5 g fiber; 247 mg sodium.
Nutrition bonus: Vitamin C (145% daily value), Calcium (24% dv), Folate (23% dv).
1/2 Carbohydrate Serving
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