Low Sodium Cauliflower with Cheese Sauce
Indulge in the creamy goodness of this *Low Sodium Cauliflower with Cheese Sauce*, a lighter twist on a classic comfort food favorite. Perfect for those watching their sodium intake, this recipe features tender steamed cauliflower florets smothered in a velvety cheese sauce made with low sodium cheddar, unsalted butter, and a fragrant blend of garlic powder, onion powder, and a dash of nutmeg for a subtle depth of flavor. The sauce is thickened to perfection and balanced with low sodium vegetable broth and whole milk for a rich, yet heart-healthier option. Quick to prepare in just 40 minutes, this dish is ideal as a wholesome side or a stand-alone vegetarian delight. Garnished with fresh parsley, it's a visually appealing and nutritious addition to your table. Whether you’re looking for a better-for-you comfort dish or a simple way to add more veggies to your meals, this recipe strikes the perfect balance of taste, health, and indulgence!
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Recipe Information
Ingredients
- 1 head Cauliflower
- 2 tablespoons Unsalted butter
- 2 tablespoons All-purpose flour
- 2 cups Low sodium vegetable broth
- 1 cup Low sodium cheddar cheese, shredded
- 1 cup Whole milk
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.25 teaspoon Ground black pepper
- 0.125 teaspoon Nutmeg, freshly grated (optional)
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
Begin by preparing the cauliflower. Remove the leaves and the core from the cauliflower head. Cut into bite-sized florets and rinse under cold water. Drain thoroughly.
In a large pot, bring about 1 inch of water to a boil with a steaming basket set above the water level.
Place the cauliflower florets in the steaming basket, cover, and steam for about 8-10 minutes or until the cauliflower is tender but still crisp. Remove from heat and keep covered to stay warm.
In a medium saucepan, melt the unsalted butter over medium heat. Add the all-purpose flour and whisk continuously to form a smooth paste (roux), cooking for about 1 minute without allowing it to brown.
Gradually add the low sodium vegetable broth to the roux, whisking constantly to create a smooth sauce. Continue to cook, stirring, until the mixture begins to thicken, about 3-4 minutes.
Slowly whisk in the whole milk and continue to stir until the sauce is smooth and has thickened further, about 2-3 minutes.
Reduce the heat to low and add the shredded low sodium cheddar cheese, stirring until melted and smooth.
Season the cheese sauce with garlic powder, onion powder, ground black pepper, and optionally, freshly grated nutmeg. Mix well to combine all flavors.
Arrange the steamed cauliflower florets on a serving platter or bowl, and pour the cheese sauce generously over the top.
Garnish with freshly chopped parsley before serving. Serve immediately.
Nutrition Facts
Calories |
1046 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.9 g | 90% | |
| Saturated Fat | 43.4 g | 217% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 211 mg | 70% | |
| Sodium | 1492 mg | 65% | |
| Total Carbohydrate | 66.4 g | 24% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 25.7 g | ||
| Protein | 52.2 g | 104% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 1279 mg | 98% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2774 mg | 59% | |
*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.
