Low Fat Cauliflower Gratin
Indulge in the creamy comfort of this **Low Fat Cauliflower Gratin**, a lighter take on the classic gratin dish. Featuring tender cauliflower florets bathed in a velvety low-fat cheese sauce seasoned with a touch of nutmeg, this recipe proves that indulgence doesn’t have to come at the expense of health. A crispy Parmesan and breadcrumb topping, browned to perfection, adds a satisfying crunch, while fresh parsley sprinkles bring a burst of color and freshness. Ready in under an hour, this easy, wholesome side dish is perfect for busy weeknight dinners or elevated occasions. With just 20 minutes of prep and no heavy cream in sight, it’s a guilt-free way to savor a cheesy, baked casserole. Perfect for anyone seeking a healthier spin on comfort food classics!
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Recipe Information
Ingredients
- 1 large head cauliflower
- 1.5 cups low-fat milk
- 2 tablespoons all-purpose flour
- 1 cup low-fat shredded cheese
- 0.25 cup Parmesan cheese
- 0.125 teaspoon nutmeg
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup breadcrumbs
- as needed olive oil spray
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Trim the cauliflower and break it into small florets. Rinse and drain well.
Bring a large pot of salted water to a boil. Add the cauliflower and cook for about 5 minutes, until just tender. Drain and set aside.
In a medium saucepan over medium heat, whisk together the flour and the low-fat milk. Continue stirring until the mixture thickens and starts to bubble.
Remove the saucepan from the heat and stir in the low-fat shredded cheese, nutmeg, salt, and black pepper until the cheese is melted and the sauce is smooth.
Place the cooked cauliflower florets into a lightly greased baking dish. Pour the cheese sauce over the cauliflower, stirring gently to coat.
In a small bowl, combine the breadcrumbs and Parmesan cheese. Sprinkle this mixture evenly over the cauliflower.
Lightly spray the top with olive oil spray to help the breadcrumbs brown.
Bake in the preheated oven for 20-25 minutes or until the top is golden and bubbly.
Garnish with fresh parsley before serving. Enjoy your low-fat cauliflower gratin!
Nutrition Facts
Calories |
972 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.0 g | 37% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 3965 mg | 172% | |
| Total Carbohydrate | 95.8 g | 35% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 38.3 g | ||
| Protein | 73.5 g | 147% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 1686 mg | 130% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2655 mg | 56% | |
*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.
