Cheesy Cauliflower and Broccoli

Very Healthy
Health score
63%
Cheesy Cauliflower and Broccoli
35 min.
4
389kcal

Suggestions


Are you looking for a delicious and nutritious dish that will impress your family and friends? Look no further than this Cheesy Cauliflower and Broccoli recipe! Packed with vibrant vegetables and a creamy cheese sauce, this dish is not only a feast for the eyes but also a wholesome addition to your meal rotation.

With a health score of 63, this recipe is a fantastic way to incorporate more greens into your diet without sacrificing flavor. The combination of fresh cauliflower and broccoli florets provides a delightful crunch, while the rich, cheesy sauce elevates the dish to a whole new level of indulgence. Plus, the toasted pine nuts add a wonderful nutty flavor and a satisfying texture that will keep you coming back for more.

Ready in just 35 minutes, this recipe is perfect for a quick lunch or a comforting dinner. Whether you're serving it as a main course or as a side dish, it’s sure to be a hit at the table. With only 389 calories per serving, you can enjoy this cheesy delight guilt-free. So, roll up your sleeves and get ready to create a dish that’s as healthy as it is delicious!

Ingredients

  • cups cauliflower florets fresh
  • cups broccoli florets fresh
  • tablespoons olive oil 
  • 0.5 teaspoon salt 
  • 0.5 teaspoon pepper freshly ground
  • tablespoons butter 
  • tablespoons flour all-purpose
  • cup milk 
  • oz cheddar cheese shredded white
  • 0.3 cup pinenuts toasted

Equipment

  • sauce pan
  • oven
  • roasting pan

Directions

  1. Heat oven to 425°F. In large roasting pan, toss cauliflower and broccoli with oil, salt and pepper. Roast uncovered 25 minutes, stirring occasionally, until vegetables are browned and tender.
  2. Meanwhile, in 1-quart saucepan, melt butter over medium-low heat. Stir in flour. Cook and stir until mixture is smooth and bubbly. Gradually add milk, stirring constantly until mixture boils and thickens. Stir in cheese until melted.
  3. Spoon roasted vegetables into serving dishes.
  4. Pour cheese sauce over vegetables; sprinkle with pine nuts.

Nutrition Facts

Calories389kcal
Protein14.69%
Fat62.24%
Carbs23.07%

Properties

Glycemic Index
59
Glycemic Load
6.46
Inflammation Score
-9
Nutrition Score
29.976087010425%

Flavonoids

Apigenin
0.06mg
Luteolin
1.08mg
Kaempferol
9.55mg
Myricetin
0.07mg
Quercetin
4.65mg

Nutrients percent of daily need

Calories:389.05kcal
19.45%
Fat:28.54g
43.91%
Saturated Fat:8.13g
50.82%
Carbohydrates:23.81g
7.94%
Net Carbohydrates:16.87g
6.14%
Sugar:8.6g
9.55%
Cholesterol:28.58mg
9.53%
Sodium:609.4mg
26.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.15g
30.31%
Vitamin C:185.9mg
225.33%
Vitamin K:153.03µg
145.74%
Manganese:1.32mg
65.78%
Folate:185.72µg
46.43%
Phosphorus:365.64mg
36.56%
Calcium:322.69mg
32.27%
Potassium:1051.35mg
30.04%
Vitamin B6:0.58mg
29.19%
Fiber:6.93g
27.74%
Vitamin B2:0.46mg
26.87%
Vitamin A:1274.73IU
25.49%
Vitamin B5:2.19mg
21.87%
Vitamin E:3.23mg
21.56%
Magnesium:85.85mg
21.46%
Vitamin B1:0.27mg
17.98%
Selenium:12.41µg
17.73%
Zinc:2.54mg
16.96%
Iron:2.31mg
12.81%
Copper:0.25mg
12.6%
Vitamin B3:2.29mg
11.43%
Vitamin B12:0.56µg
9.36%
Vitamin D:0.8µg
5.32%