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Cauliflower-Goat Cheese Casserole

Cauliflower-Goat Cheese Casserole
Nutritional Info

Calories 172 (32% from fat)
Fat 6 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Cholesterol 16 mg.
Sodium 265 mg.
Carb. 17 gram
Fiber 4 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 14 gram


3 bags (10 oz. each) frozen cauliflower florets (Or 2 pounds fresh from 2 heads.)

olive oil spray (about 1 Tbsp.)

6 medium shallots (6 oz. total), cut into quarters

1 Tbsp. fresh thyme, chopped

1/2 tsp. black pepper

1 tsp. no salt - sodium-free alternative

1/4 cup whole wheat flour

3 cups fat free milk, divided
(We used fairlife Fat Free Ultra-filtered Milk Lactose Free.)

1/2 cup (4 oz.) goat cheese, crumbles

1 tsp. No Salt - sodium free alternative

1/4 tsp. salt

1/2 cup (4 oz.) fat free cheddar cheese, shredded

2 Tbsp. pine nuts

2 Tbsp. fresh flat leaf parsley, chopped

This recipe turns cauliflower into the perfect delivery mechanism for goat cheese. We used No Salt, Sodium Free Alternative to dramatically cut down on the sodium levels of the original recipe. We also sprayed the olive oil on so it was better coated without using as much fatty oil.

1. If using frozen cauliflower, put it in a microwave-safe dish and thaw it on high in the microwave for about 2 minutes. If using fresh cauliflower, remove it from the head and cut it into florets.

2. Preheat the oven to 450 degrees Fahrenheit.

3. Put all the cauliflower in a large mixing bowl. Then we put olive oil in a sprayer/mister and lightly coated the cauliflower.

4. Add the shallots, thyme, pepper, and No Salt to the cauliflower. Toss until it's coated.

Cauliflower-Goat Cheese Bowl

5. Lay down a sheet of aluminum foil on a rimmed baking sheet and spread the cauliflower out.

Cauliflower-Goat Cheese Casserole on a Pan

6. Roast at 450 degrees Fahrenheit for 10 minutes. Remove from the oven and set aside, then reduce heat to 425 degrees Fahrenheit.

7. While the cauliflower is roasting, whisk together the flour and ONLY 1/2 cup of the milk in a medium bowl.

8. Pour the remaining 2 1/2 cups of milk into a non-stick pot. Put heat on medium-high. Then, while constantly stirring, bring milk to a boil. (If you don't keep stirring or if you turn the heat on too high, you risk scalding the milk.)

9. Whisk in the flour and milk mixture once the milk is boiling. Cook, while constantly whisking for about 2 minutes, until slightly thickened.

10. Whisk in the goat cheese, No Salt and 1/4 teaspoon of table salt. Keep whisking until it's smooth and remove from the heat.

11. Pour the cauliflower into a 2-quart baking dish (8 inches by 8 inches).

12. Pour the flour and goat cheese mixture over the cauliflower mixture.

13. Sprinkle the cheddar cheese and pine nuts over the top.

Cauliflower-Goat Cheese Casserole in a Baking Dish

14. Bake at 425 degrees Fahrenheit until lightly browned, about 15-20 minutes.

Cauliflower-Goat Cheese Casserole in a Baking Dish Finished

15. Sprinkle with parsley and serve.

Yield: 8 Servings

  Cauliflower-Goat Cheese Casserole

This is a Freezer Friendly Recipe!

You can freeze individual servings for easy re-heating later.

Microwave on high for approximately 3 minutes. Keep the container open a little to allow steam to escape.

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