Ingredients:
- 4 cups cauliflower, florets (could substitute potato, cabbage , zucchini , onion and veg mixed, etc. be creative!)
Directions:
- Preheat oven to 200 C (390 F)
- Blanch cauliflower florets in a boiling water bath for 3-5 minutes and drain.
- Over low heat, slowly melt margarine.
- Gently whisk in flour to achieve a smoothe paste (roux).
- Gradually add in milk and chicken broth, stirring constantly, until the sauce begins to thicken.
- Season sauce with nutmeg, salt, and pepper
- Lightly coat gratin dish (or regular baking dish) with non-stick or oil spray.
- Spread blanched cauliflower into gratin dish.
- Evenly pour thickened white sauce over cauliflower.
- Scatter shredded cheeses over the cauliflower.
- Top with light layer of bread crumbs.
- Bake at 200 C (390 F) for 30 minutes, or until hot and bubbly, with a crispy brown crust.
- Nutrition: 186 Cals; 10.2g fat; 3.5g Saturated Fat; 12mg Cholesterol; 552mg Sodium; 16.1g Carbs; 2.9g Dietary Fiber; 5.5g Sugars; 8.9g Protein; 9% Vitamin A; 18% Calcium; 77% Vitamin C; 7% Iron
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 199 Kcal (833 kJ) | ||
| Calories from fat | 96.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.72g | 16% | |
|---|---|---|---|
| Cholesterol | 12.44mg | 4% | |
| Sodium | 467.48mg | 19% | |
| Potassium | 462.67mg | 10% | |
| Total Carbs | 17.45g | 6% | |
| Sugars | 4.96g | 20% | |
| Dietary Fiber | 3g | 12% | |
| Protein | 8.29g | 17% | |
| Vitamin C | 54.4mg | 91% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.7mg | 4% | |
| Calcium | 204.2mg | 20% | |
| Amount Per 100 g | |||
| Calories | 86.61 Kcal (363 kJ) | ||
| Calories from fat | 41.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.66g | 16% | |
|---|---|---|---|
| Cholesterol | 5.42mg | 4% | |
| Sodium | 203.47mg | 19% | |
| Potassium | 201.38mg | 10% | |
| Total Carbs | 7.6g | 6% | |
| Sugars | 2.16g | 20% | |
| Dietary Fiber | 1.3g | 12% | |
| Protein | 3.61g | 17% | |
| Vitamin C | 23.7mg | 91% | |
| Iron | 0.3mg | 4% | |
| Calcium | 88.9mg | 20% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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