Cauliflower Parmesan Lc6.9dairy- cheese, ethnic- italian, veg- cauliflower 4 cup cauliflower florets; {1 medium head} 1 tbs olive oil 2 tbs flour, all-purpose 1/2 cup skim milk 1/3 cup water 1/2 tsp chicken-flavor instant bouillon gra 1/4 cup Parmesan cheese; grated 1/4 cup bread crumbs, Orowheat - LC-5.4 1/4 tsp paprika 1. In medium nonstick saucepan, combine cauliflower and 1/4 cup water. Bring to a boil. Reduce heat; cover and simmer 5 to 6 minutes, or until cauliflower is crisp-tender. Drain; spoon cauliflower into ungreased 1-quart ovenproof casserole. Set aside. 2. Heat oil in same saucepan over medium heat until hot. With wire whisk, stir in flour; cook and stir 1 minute. Add milk, 1/3 cup water, and bouillon; blend well. Cook 3 minutes or until sauce boils and thickens, stirring constantly. Stir in cheese; cook and stir until cheese is melted. Pour sauce over cauliflower. Sprinkle with bread crumbs and paprika. 3. Broil 4 to 6 inches from heat for 2 minutes, or until bread crumbs are golden brown. NYC Nutrition Analysis (per serving or yield unit): water=94.57 g; calories=73.76; protein=4.39 g; total fat=3.78 g; carbohydrate=8.2 g; dietary fiber=2.35 g; ash=1.04 g; calcium=98.41 mg; phosphorus=87.04 mg; iron=0.5 mg; sodium=159.6 mg; potassium=245.8 mg; magnesium=15.45 mg; zinc=0.43 mg; copper=0.04 mg; manganese=0.13 mg; vitamin A=142.5 IU; vitamin E=0.35 mg ATE; thiamin=0.07 mg; riboflavin=0.1 mg; niacin=0.55 mg; pantothenic acid=0.54 mg; vitamin B6=0.16 mg; folate=43.56 ug; vitamin B12=0.14 ug; vitamin C=31.21 mg; saturated fat=1.16 g; monounsaturated fat=2.05 g; polyunsaturated fat=0.31 g; cholesterol=3.67 mg; total sugars=0.25 g; selenium=2.85 ug; refuse=36.02%; %cal as carb:prot:fat=39:21:40; WW Pts=1.38; (complete analysis) |
