Cauliflower Broccoli bake
(8)
  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 12
Ingredients
cauliflowerbroccoli3 tbsp canola oil2 tbsp flour1 pkg 2% milk sharp cheddar cheese1 cup nonfat milk (skim)1/4 cup bread crumbs (italian)
Directions
cut up broccoli & cauliflower to fill baking dish. cover and microwave for 2-3 minutes. In sauce pan, put canola oil and flour and stir on low. After mixed, pour in milk and once warm add cheese...stirring constantly. After cheese is melted, pour over broccoli and cauliflower. Sprinkle with italian bread crumbs and then spray with cooking spray (to brown when baking).

Bake 30 min at 350.

Number of Servings: 12

Recipe submitted by SparkPeople user HEIDI14DAN.
Servings Per Recipe: 12
Nutritional Info Amount Per Serving
  • Calories: 112.7
  • Total Fat: 7.7 g
  • Cholesterol: 13.7 mg
  • Sodium: 209.8 mg
  • Total Carbs: 5.1 g
  • Dietary Fiber: 0.9 g
  • Protein: 6.5 g

Member Reviews
  • AZURELITE
     Went looking for a lower cal version of this family favourite.. and here it is!!! Didn't have Italian breadcrumbs, so added approx 1/8 tsp of rosemary, marjoram, basil & oregano. Used 3/4 cup shredded cheese (since I had a large pkg). Will make again! - 7/14/10
  • JULIGI
     Delicious! - 1/31/10
  • LLDURADO
     It was delicious - 4/28/09
  • CYNDIEM
     This was great. My whole vegetable challenged family loved it. - 3/7/08
  • KARIJG
     Next time, I will allow a little more time for the cheese to melt. It was very good, and we ate it up for our family Thanksgiving! - 11/24/07
  • GADISME
     It was soooo good!!! - 11/23/07
  • DONTSAYOUCH
     My husband and I loved it! - 1/5/17
  • BRACAM
     Me Italian and my lovely Malaysian Maria cooking this recepy...
    1) How *** is possible to have an oven at 350*C??
    2) Salt, Pepper, Chili,... ??? Has to be tasty or what??
    3) Butter on top of breadcrumbs before oven is better to make it crispy...
    4) Where is the bottle of wine?
    ... ;-) - 11/5/11

    Reply from HEIDI14DAN (5/8/14)
    1) the oven is at 350F
    2) I don't add seasoning when cooking but if after you can use salt & pepper to taste.
    3) Butter sounds good but because of calories, using a cooking spray to spray the breadcrumbs should help with a crispy crust without the calories of butter
    4) wine is its own category :

  • SKIERS26
     did not have much of a taste to it
    will not make it again but thanks for the recipe - 6/30/09
  • VEGGIEPHILE
     I think I did something wrong. Which is totally possible because I am a new cook. My cheese sauce came out clotted and it didn't stick well to the veggies. I won't make it again. - 12/4/07

    Reply from HEIDI14DAN (5/8/14)
    When making the cheese sauce, you have to stir constantly. Do not add milk or other liquids until the oil and flour is a smooth consistency.

  • MSHIVELY
     wow that sounds delicious, but i am not aware of this but it seems that perhaps that the oil is used in place of the butter to make a white sauce, do you know what difference that makes in the fat?
    just wondering that sounds like a plan i could use a lot.
    - 11/24/07



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