- 1 large cauliflower, cut into florets
- 2 tablespoons reduced-fat spread
- 1 onion, finely sliced
- 1 garlic clove, crushed
- ¼ teaspoon cayenne pepper
- ¼ cup plus 1 tablespoon plain flourall purpose flourX
- 2½ cups skim milk
- 1 tablespoon wholegrain mustard
- 1½ cups reduced-fat vegetarian mature cheddar, grated
- 3 tablespoons fresh breadcrumbs
1 Preheat the oven to 200°C/fan 180°C/gas 6. Steam the cauliflower for 3–4 min, then drain thoroughly and set aside.
2 Put a non-stick frying pan over a high heat. Add the low-fat spread and onion, stir to coat, then turn the heat down and fry very gently for 15–20 min until the onion is pale golden and translucent.
3 Add the garlic and fry for 2 min. Add the cayenne pepper and the flour, then cook, stirring, for another 2 min. Turn up the heat and add a little of the milk, stirring (it will thicken immediately). Keep adding the milk gradually, stirring constantly. The sauce should have the consistency of double cream. If it looks too thin, bubble to thicken before continuing. When all the milk is added, stir in the mustard and 1 1/4 cups of the cheese, then season with black pepper.
4 Put the steamed cauliflower in a 1.5 litre ovenproof dish, then pour over the cheese sauce. Scatter over the breadcrumbs and the remaining cheese, then bake in the oven for 25 min or until the top is golden and crisp and the sauce is bubbling. Leave to stand for 2–3 min before serving.
Nutrition Info (per serve)
Total fat 11.5g
–Saturated fat 4.9g
Dietary fibre 7.1g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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