Cheesy Cauliflower

Feb 22 2012

Here’s a nutrient rich side dish that your friends and family will love because it tastes so decadent and you’ll love because you know you’re serving them a healthy treat!
Recipe adapted from National Dairy Council

Serves 6

Dietitian's Tip: 

With reduced fat cheese and fat-free milk you get a rich dairy flavor and a healthy dollop of calcium without the fat.


1 (16-20-ounce) bag frozen cauliflower florets or 1 small head cauliflower, broken into florets
3/4 cup fat-free milk
1 tablespoon all-purpose flour
1/2 teaspoon Dijon mustard
1/8 teaspoon garlic powder
3/4 cup reduced-fat, shredded Cheddar cheese
2 tablespoons plain bread crumbs


Cook the cauliflower according to package directions or steam fresh cauliflower 8 to 10 minutes until tender. Set aside.

Whisk together the milk, flour, mustard and garlic powder in a small saucepan until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently for about 2 minutes or until the mixture thickens slightly.

Stir in the cheddar cheese until melted.

Preheat the broiler on high. Arrange the cauliflower in a baking pan and pour the cheese sauce evenly over the top. Sprinkle with bread crumbs and broil for about 2 minutes or until the bread crumbs turn golden brown.

Nutrition Information: 

Per serving: 90 calories, 3g total fat, 2g saturated fat, 9g carbohydrates, 6g protein, 6 g fiber, 180 mg sodium, 1.7mg potassium, 0mg magnesium, 235mg calcium