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Cheesy Cauliflower Delight: Creamy Baked Cauliflower with Low-Fat Cheese Sauce

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Baked Cauliflower in Cheese Sauce Recipe

Overview:

Indulge in the creamy goodness of baked cauliflower smothered in a luscious cheese sauce, sans any cream-of-X soup. This recipe offers a healthier twist by using skim milk and low-fat cheese without compromising on flavor. Perfect for a comforting weeknight meal or a side dish for a special occasion, this dish is sure to please both vegetarians and cheese enthusiasts alike! 🧀🥦

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Servings: 6

Ingredients:

Quantity Ingredient
1 Cauliflower
2 tbsp Butter
6 tbsp Flour
1 pinch Hot red pepper flakes
2 cups Skim milk
1-2 cups Low-fat cheese
1/2 tsp Garlic powder (optional)
To taste Salt and pepper

Instructions:

  1. Prepare Cauliflower:

    • Start by cutting the cauliflower into bite-size pieces.
    • Steam the cauliflower until just tender. This step ensures the cauliflower is cooked to perfection while retaining its natural crunchiness.
  2. Prepare Cheese Sauce:

    • While the cauliflower is steaming, melt the butter in a saucepan over medium heat.
    • Add a pinch of hot red pepper flakes and garlic powder (if using) to infuse the sauce with a hint of spice and aroma.
    • Gradually add the flour to the melted butter, stirring continuously to form a smooth paste. This forms the base of the creamy sauce.
  3. Cook Sauce:

    • Slowly pour in the skim milk, a little at a time, stirring constantly to prevent lumps from forming.
    • Continue cooking the sauce over medium heat, stirring constantly until it thickens and becomes creamy. This step requires patience but ensures a silky smooth texture.
  4. Add Cheese:

    • Once the sauce has thickened, add 1 cup of low-fat cheese and stir until fully melted. The cheese adds richness and depth of flavor to the sauce without overwhelming the dish.
  5. Season and Assemble:

    • Remove the cheese sauce from heat and season with salt and pepper to taste. Adjust the seasoning according to your preference for a perfectly balanced flavor profile.
    • Spread the steamed cauliflower evenly in a 9 x 13-inch baking dish or casserole dish.
  6. Top with Cheese Sauce:

    • Pour the creamy cheese sauce evenly over the cauliflower, ensuring every piece is coated with the luscious goodness of cheese.
  7. Bake:

    • If desired, sprinkle an additional cup of low-fat cheese over the top for an extra cheesy finish.
    • Bake the dish in a preheated oven at 350°F until the cheese is melted and bubbly, creating a golden crust on top of the cauliflower.
  8. Serve and Enjoy:

    • Once baked to perfection, remove the dish from the oven and let it cool slightly before serving.
    • Garnish with fresh herbs or additional red pepper flakes for a pop of color and flavor.
    • Serve the baked cauliflower in cheese sauce as a delightful side dish or as a comforting main course for a satisfying meal that’s both nutritious and delicious! 🍽️

Nutritional Information (Per Serving):

  • Calories: 201.3
  • Fat: 11.8g
  • Saturated Fat: 7.2g
  • Cholesterol: 33.6mg
  • Sodium: 285.1mg
  • Carbohydrates: 16.2g
  • Fiber: 2.2g
  • Sugar: 1.9g
  • Protein: 9.1g

Recipe Notes:

  • For a healthier version, opt for skim milk and low-fat cheese, but be prepared to cook the sauce longer to achieve the desired thickness.
  • Feel free to customize the level of spiciness by adjusting the amount of hot red pepper flakes or omitting them altogether for a milder flavor.
  • Experiment with different types of cheese to tailor the dish to your taste preferences. Cheddar, mozzarella, or Gruyère would all work well in this recipe.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Simply reheat in the oven or microwave until warmed through before serving.
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