Cauliflower With Low-Fat Cheese Sauce from Healthy Diabetic Recipes

Cauliflower With Low-Fat Cheese Sauce Recipe

Recipe Ingredients:

1 medium cauliflower, broken into florets
= (abt 3 cups florets)
2 tbsp low-calorie margarine
1 tbsp unbleached flour
1 cup evaporated skim milk
1/4 cup low-fat cheddar cheese
2 tbsp low-fat cottage cheese
2 tsp Parmesan cheese
1 tsp paprika
Salt, to taste
Freshly-ground black pepper, to taste

Recipe Instructions:

Steam the cauliflower in a steamer over boiling water, covered, for 5 to 6 minutes until the florets just turn tender. Set aside.

Melt the margarine in a medium skillet over medium heat. Add the flour and stir until smooth.

Add the milk and cook over medium-low heat until slightly thickened. Add the cheeses. Cook until cheeses melt, about 3 minutes. (Add a little liquid if the sauce is too thick.)

Add the paprika, pepper, and salt. Pour the sauce over steamed cauliflower and serve.

This recipe yields 6 servings. Serving size: 1/2 cup with 2 to 3 tablespoon sauce.

Exchanges Per Serving: 1 Monounsaturated Fat, 1 Starch.

Nutrition Facts: Calories 126; Calories from Fat 44; Total Fat 5g; Saturated Fat 1g; Cholesterol 1mg; Sodium 58mg; Carbohydrate 18g; Dietary Fiber 1g; Sugars 5g; Protein 3g.

Comments: Tender cauliflower gets a little flavor boost from this creamy cheese sauce.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"08-22-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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