Nutrition Facts: 162 calories, 2 g fat, 0 g saturated fat, 420 mg sodium, 23 g carbs, 4 g fiber, 8 g sugar, 13 g protein
Ingredients
4 cups cauliflower, broken into small florets (about ½ large head)
1½ cups skim milk, divided (Hello vitamin D! Almost all milks are Vitamin D fortified, check to make sure yours is!)
⅛ tsp salt
½ cup dry breadcrumbs, preferably whole-wheat (Italian breadcrumbs work well too!)
¾ cup shredded low-fat cheddar cheese, divided (look for a vitamin D fortified cheese)
½ tsp extra-virgin olive oil
2 tbsp all-purpose whole wheat flour
Cooking spray
½ small yellow onion, chopped
1 clove garlic, minced
1 tbsp chopped fresh chives or 2 tsp of dried chives
1 tsp Dijon mustard
¼ tsp white pepper
Instructions
Move rack to the top part of the oven; preheat broiler.
Bring cauliflower, 1¼ cups milk and salt to a boil in a large skillet over medium-high heat, cover and simmer until the cauliflower is tender, about 5 minutes.
Meanwhile, in a small bowl, mix breadcrumbs, ¼ cup cheese and oil. Whisk flour and the remaining ¼ cup milk in another small bowl until smooth and then slowly stir in the flour mixture into the pan that contains the cauliflower mixture, continuously stirring until thickened, about 1 minute.
Saute onions and garlic in cooking spray in a skillet over medium heat until onions just begin to caramelize. Remove from heat and set aside.
Stir in the remaining ½ cup cheese, chives, mustard and pepper and onion and garlic mixture Sprinkle with the breadcrumb mixture.
Broil until the top is crispy and beginning to brown, 1 to 2 minutes.
Enjoy!!
Recipe by Nutrition Twins at https://www.nutritiontwins.com/skinny-cauliflower-gratin/