Heart-Healthy Cauliflower with Cheese Sauce
Indulge in guilt-free comfort food with this Heart-Healthy Cauliflower with Cheese Sauce recipe, a wholesome twist on a classic favorite. This dish features tender, oven-roasted cauliflower florets bathed in a velvety, low-fat cheese sauce made with skim milk, whole wheat flour, and shredded low-fat cheddar cheese. Seasoned to perfection with garlic and onion powder, this nutrient-packed side dish delivers rich flavor without compromising your wellness goals. Perfect for weeknight meals or holiday feasts, this recipe is easy to prepare in under 40 minutes and makes a satisfying addition to any heart-conscious menu. Garnish with fresh parsley for a burst of color and pair it with your favorite lean protein or a crisp salad for a balanced, nutritious meal. If you're looking for a delicious, "better-for-you" way to enjoy cheesy comfort food that’s packed with vitamins and low in saturated fat, this roasted cauliflower with creamy cheese sauce is your answer!
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Ingredients
- 1 head Cauliflower
- 1 tablespoon Olive oil
- 1 cup Low-fat cheddar cheese
- 1 cup Skim milk
- 2 tablespoons Whole wheat flour
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley (optional)
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Prepare the cauliflower by removing the outer leaves and cutting the head into florets. Rinse them well under cold water and pat dry.
Step 3
Spread the cauliflower florets on a baking sheet. Drizzle with olive oil and toss to coat evenly. Spread the florets out in a single layer.
Step 4
Roast the cauliflower in the preheated oven for 20 minutes, or until they are tender and slightly golden brown, stirring halfway through.
Step 5
While the cauliflower is roasting, prepare the cheese sauce. In a medium saucepan over medium heat, whisk together the flour and skim milk until smooth.
Step 6
Continue to whisk constantly while the mixture heats up. It should begin to thicken after about 3-5 minutes.
Step 7
Stir in the low-fat cheddar cheese, garlic powder, onion powder, salt, and black pepper. Keep stirring until the cheese has completely melted and the sauce is smooth.
Step 8
Once the cauliflower is roasted, transfer it to a serving platter and immediately pour the cheese sauce over the top.
Step 9
Garnish with fresh parsley if desired and serve immediately.
Nutrition Facts
| Serving size | (992.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 618.6 |
| Total Fat 24.3g | 0% |
| Saturated Fat 8.0g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 47.3mg | 0% |
| Sodium 2899.6mg | 0% |
| Total Carbohydrate 60.3g | 0% |
| Dietary Fiber 14.9g | 0% |
| Total Sugars 24.3g | |
| Protein 50.8g | 0% |
| Vitamin D 107.4IU | 0% |
| Calcium 1293.3mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 2482.9mg | 0% |
Source of Calories