Adapted from Cooking Club magazine, January 2010
4 cups cauliflower florets (about 12 oz)
1 can artichokes, drained and chopped
2/3 cup red pepper, chopped
3 green onions, chopped
1 1/2 tbsp. butter
1 garlic clove
1 1/2 tbsp. flour
3/4 cup milk
1/4 tsp. salt
1/8 tsp. pepper
1/2 cup gruyere cheese (or swiss)
1/4 cup shredded parmesan cheese
Directions: Place cauliflower in a bowl with some water and microwave for about 3 minutes until starting to soften but still crisp. Drain and rinse. Toss cauliflower, artichokes, pepper and green onions in a large bowl.
Melt butter in a pan. Cook and stir in garlic for about 30 seconds. Whisk in flour, cook 1 minute, whisking constantly. Pour in milk, whisking constantly. Whisk until smooth for a couple of minutes and starting to thicken. Add salt and pepper and shredded gruyere cheese. Pour cheese sauce over veggies and mix.
Spoon vegetables into an 8 x 8 pan sprayed with cooking spray. Sprinkle with parmesan cheese. Bake 35 - 40 minutes or until lightly browned and bubbling.
Total calories = 920 calories
6 servings = 153 calories
4 oz. steak with steak sauce + Cheesy Artichokes, Cauliflower and Red Pepper + watermelon = 413 calorie dinner
Modifications:
-I used whole wheat flour.
Here's what I started with:
Here's how I did it:
#1 Preheated the oven to 350 degrees. The oven temperature was not given in the recipe so I guessed. Later, though, I ended up turning the temperature up to 400 degrees.
#2 I cut up 1 head of cauliflower.
#2 I added water to it, probably about 2 cups, and put it in the microwave for 3 minutes.
#3 While the cauliflower was cooking, I opened a can of artichokes and cut them up.
# 4 I cut up 3 green onions and 1 red pepper.
#5 I pulled the cauliflower out of the microwave and drained it. I then mixed the artichokes, green onions and cauliflower together.
#6 I melted butter in a saucepan and I threw in 1 clove of garlic. The recipe did not say to chop up the garlic but I think it should have been.
#7 I added the flour and whisked it for about 1 minute.
#8 The milk was then added and I whisked it for another minute.
#9 I grated some Gruyere and added it to the pan.
#10 Then the cheese mixture was poured over the vegetables.
#11 In to an 8x8 greased (sprayed with cooking spray) pan.
#12 Parmesan cheese was sprinkled all over the top.
#13 In to the oven for about 40 minutes.
The Finished Product:
Review:
I really enjoyed this dish. I loved the fact that it is healthy and I was excited to try Guyere chese (yes, I know I have lived a sheltered life-lol).
The cauliflower was crunch soft, the artichokes were delicious and sweet and the red pepper added another type of sweetness.
My only complaint about this dish is that there was not enough cheese sauce. Some bites were absolutely delicious and others just tasted like baked cauliflower. I understand that adding more cheese sauce would raise the calorie count but I really think that the cheese part of this recipe should be doubled and it would be fantastic!
Hope you enjoy!
1 comments:
Yum, yum, yum!!! :)
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