Cauliflower Cheese

Cauliflower cheese, the perfect comfort food, can be eaten on it’s own, or as a side dish to roasted meats or fish.  Some home made recipes can be really quite calorific, but thankfully Suzanne (our super chef Darwen group member) has done a great job of getting the amounts of the ingredients just right, to make sure it still hits the spot taste wise but doesn’t blow the calorie budget.

At 180 calories a portion, it makes a really low calorie lunch, or if served with some white fish or a chicken breast, still gives you an evening meal for 400 calories or less.

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Cauliflower Cheese


  • Author: Rachel Wilcock
  • Total Time: 45 minutes
  • Yield: 2 1x

Description

Creamy, cauli deliciousness


Ingredients

Scale

1 half of a head of cauliflower

1oz low fat spread

1 dessert spoon of plain flour

1/2 pint of skimmed milk

1 teaspoon English mustard

30 g grated 50% reduced fat cheddar cheese

Salt and pepper to taste


Instructions

  1. Heat spread in a pan over a low heat
  2. Add the flour and stir in, don’t worry if it mixes in and goes all gooey, it will all work out in the end.
  3. Gradually add the milk, stirring all the time and bring to the boil gently. The sauce should start to thicken.
  4. Stir in half the cheese, the mustard and add salt and pepper
  5. Arrange the cauliflower florets in a baking tin, pour over the sauce ensuring all the florets are covered and then sprinkle with the rest of the grated cheese.
  6. Bake in the oven at 180c for 35 mins or until brown and the cauli has started to soften (don’t over cook as it can become dry).
  7. For added texture add frozen peas for the last ten minutes
  8. For a different flavour you can coat the cauli florets in cumin before baking.

Notes

Serve as a side dish or with fish on top for a healthy meal.  The picture shows pan fried haddock, a fillet dipped in salted flour, fried in a dessert spoon of rapeseed oil and drizzled with lemon juice.

Cauliflower cheese can be stored in the fridge for three days, and reheated in the microwave.

Can also be served as a side, this recipe would make 4 portions for a side dish, at 90 calories each.

  • Prep Time: 10
  • Cook Time: 35

Nutrition

  • Calories: 180

 

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