Heart-Healthy Cauliflower with Cheese Sauce
Savor the wholesome goodness of "Heart-Healthy Cauliflower with Cheese Sauce," a delightful twist on a classic comfort food that's as nutritious as it is delicious. This recipe features roasted cauliflower florets, caramelized to perfection in a drizzle of olive oil, and topped with a creamy, low-fat cheddar cheese sauce made from skim milk and whole wheat flour—delivering that rich, velvety texture you love without the guilt. Infused with aromatic hints of garlic and onion powder, this dish packs a burst of flavor while keeping it light. Ready in just 40 minutes and perfect for four servings, it's a quick, heart-smart option for a weeknight side dish or a satisfying vegetarian meal. Garnished with fresh parsley for a pop of color and freshness, this recipe proves that healthy eating can be both indulgent and simple.
Log this recipe in SnapCalorie
Recipe Information
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)
Instructions
Preheat your oven to 400°F (200°C).
Prepare the cauliflower by removing the outer leaves and cutting the head into florets. Rinse them well under cold water and pat dry.
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.
Roast the cauliflower in the preheated oven for 20 minutes, or until they are tender and slightly golden brown, stirring halfway through.
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.
Continue to whisk constantly while the mixture heats up. It should begin to thicken after about 3-5 minutes.
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.
Once the cauliflower is roasted, transfer it to a serving platter and immediately pour the cheese sauce over the top.
Garnish with fresh parsley if desired and serve immediately.
Nutrition Facts
Calories |
619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 2900 mg | 126% | |
| Total Carbohydrate | 60.3 g | 22% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 24.3 g | ||
| Protein | 50.8 g | 102% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 1293 mg | 99% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 2483 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
