Cheesy Cauliflower

Health score
7%
Cheesy Cauliflower
45 min.
6
227kcal

Ingredients

  • Tbs flour 
  • medium head cauliflower (approx. 2lbs)
  • pinch ground pepper 
  • 1.5 cups cheese grated
  • tsp ground mustard 
  • servings salt and pepper to taste
  • butter unsalted
  • cups milk whole

Equipment

  • paper towels
  • sauce pan
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat oven to 400Trim cauliflower florets from the stalk. Discard stalk.
  2. Cut florets into 1-2 ince pieces. Steam the cauliflower for about 10 minutes until firm but tender.
  3. Spread the florets out onto a paper towel to dry while making the cheese sauce
  4. In a medium sauce pan, melt the butter over medium high heat, add the flour and whisk to combine. Cook for about 1-2 minutes to get rid of the flour taste.
  5. Add the mustard powder, pinch of cayenne, black pepper and stir to combine.
  6. Drizzle the milk in a steady stream whisking the whole time so that the mixture stays creamy.Season with salt and bring to a simmer, stirring constantly.When mixture thickens, add the cheese one handful at a time. Taste the sauce and adjust the salt/pepper as needed.
  7. Spread the cauliflower florets into a 2 quart baking dish (or iron skillet), spoon the sauce over the top and sprinkle about 2 tbs of cheese over the top.
  8. Bake until browned and bubbly about 30 minutes.
  9. Garnish with fresh herbs if desired.

Nutrition Facts

Calories227kcal
Protein20.31%
Fat56.87%
Carbs22.82%

Properties

Glycemic Index
34
Glycemic Load
5.3
Inflammation Score
-6
Nutrition Score
13.674347826087%

Flavonoids

Apigenin
0.03mg
Luteolin
0.09mg
Kaempferol
0.35mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:226.63kcal
11.33%
Fat:14.69g
22.6%
Saturated Fat:8.3g
51.87%
Carbohydrates:13.26g
4.42%
Net Carbohydrates:11.13g
4.05%
Sugar:5.9g
6.55%
Cholesterol:43.1mg
14.37%
Sodium:438.65mg
19.07%
Protein:11.8g
23.6%
Vitamin C:46.25mg
56.06%
Calcium:324.09mg
32.41%
Phosphorus:265.24mg
26.52%
Vitamin B2:0.32mg
18.92%
Selenium:13.22µg
18.89%
Folate:70.88µg
17.72%
Vitamin K:16.01µg
15.24%
Potassium:441.51mg
12.61%
Vitamin B6:0.25mg
12.54%
Vitamin B12:0.74µg
12.38%
Zinc:1.71mg
11.38%
Vitamin B5:1.09mg
10.89%
Manganese:0.21mg
10.3%
Vitamin B1:0.15mg
9.76%
Vitamin A:481.11IU
9.62%
Magnesium:35.41mg
8.85%
Fiber:2.14g
8.55%
Vitamin D:1.1µg
7.33%
Vitamin B3:0.92mg
4.58%
Iron:0.74mg
4.14%
Copper:0.06mg
2.98%
Vitamin E:0.43mg
2.84%
Source:Foodista