Healthy Cauliflower & Broccoli Cheese Recipe
Ingredients
- 1/2 head cauliflower, cut into florets
- 1 head broccoli, cut into florets
- 1/3 cup water
- 2 tbs plain flour
- 2 cups reduced-fat milk
- pepper, to taste
- 1/2 cup reduced-fat cheese
Method
- Preheat the oven to 180°C.
- Place cauliflower, broccoli florets and water into a microwave safe and ovenproof dish. Microwave on HIGH (100%) for 5 minutes. Carefully drain off the water and set aside.
- Put flour into a tall microwave safe jug. Add 2 tablespoons of milk and whisk to a smooth paste with no lumps. Season with pepper. Add the remainder of the milk and stir.
- Microwave the milk mixture on HIGH (100%) for 1 minute. Stir. Heat again for 1 minute and stir. If needed, heat again for 30 seconds intervals and stir until thick and creamy.
- Add grated cheese and stir until melted through.
- Top cauliflower and broccoli with cheese sauce.
- Bake in oven for 15 minutes or serve immediately.
Healthy tip!
Choose plain water or soda water in place of a sugary drink.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 661 kJ | 254 kJ |
| 158 Cal | 61 Cal | |
| Protein | 14.9 g | 5.7 g |
| Fat, total | 4.2 g | 1.6 g |
| — saturated | 2.6 g | 1 g |
| Carbohydrate | 12.6 g | 4.8 g |
| — sugars | 8.5 g | 3.3 g |
| Sodium | 177 mg | 67.9 mg |
| Fibre | 4.3 g | 1.6 g |
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Comments (2)
-
Awesome recipe will cook again 👍
Shaun McCartney
Posted on: 16 Oct 21 -
An excellent recipe. I used fresh cauliflower and broccoli, but will try frozen next time as they tend to be cheaper. I needed to heat the cheese sauce for 1-2 minute increments (rather than 30 secs) to make it creamy, but it thickened well and it was a good quantity of sauce. I added a sprinkling of breadcrumbs and grated cheese on the top of the dish before placing it in the oven, and it worked well. Will definitely use this recipe again!
Anonymous
Posted on: 20 Sep 19
