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
-I used whole wheat flour.
Here's what I started with: