|
You can choose to make this with broccoli, and it will be more colourful,
but the taste with the cauliflower is exceptional. And it’s a good way to increase both calcium and veggie
intake.
Serves 6
Preheat oven to 350°F (180°C)
8-cup (2 L) casserole dish
| 1 |
large head cauliflower and/or broccoli, cut into florets |
1 |
| ¼ cup |
butter |
50 mL |
| 2 cups |
sliced fresh mushrooms |
500 mL |
| 1/3 cup |
finely chopped celery (about 1 medium rib) |
75 mL |
| 2 tbsp |
flour |
30 mL |
| ¼ tsp |
dry mustard |
1 mL |
| 1 ¼ cups |
milk |
300 mL |
| 1 cup |
shredded Swiss cheese |
250 mL |
| |
Salt and pepper |
|
| ½ cup |
cornflake crumbs |
125 mL |
| 2 tbsp |
melted butter |
30 mL |
1. In a large saucepan, cook cauliflower in boiling salted water until
tender-crisp; drain.
2. In a medium saucepan, melt the ¼ cup (50mL) butter. Sauté mushrooms
and celery until tender and liquid has evaporated. Blend in flour and dry mustard. Gradually stir in milk.
Cook and stir over medium heat until mixture boils and thickens. Remove from heat, add Swiss cheese and stir
until cheese is melted. Season with salt and pepper to taste.
3. Place cauliflower in casserole dish and pour sauce over top. Combine
cornflake crumbs and melted butter; sprinkle over casserole. Bake in preheated oven for 20 minutes, or until
heated through.
TIP: Toasted nuts (almonds or walnuts) add
another dimension to this dish, as well as extra nutrients.
| PER SERVING |
| Calories |
276 |
| Protein (g) |
10.6 |
| Carbohydrates (g) |
18.9 |
| Fat (g) |
18.4 |
| Sat |
11.2 |
| Mono |
5 |
| Poly |
0.9 |
| TOP 10 |
| Calcium (mg) |
269 |
| Potassium (mg) |
350 |
| Vitamin D (µg) |
0.9 |
| Magnesium (mg) |
28 |
| Vitamin A (RE) |
182 |
| B12 (µg) |
0.39 |
| Zinc (mg) |
1.3 |
| Thiamin (mg) |
0.29 |
| Riboflavin (mg) |
0.54 |
| Niacin (NE) |
4.32 |
|
