Diabetes Forecast

Creamy Cheesy Cauliflower

Per Serving

Creamy Cheesy Cauliflower

Makes: 16
Serving Size: about 1/3 cup
Calories 90
Fat 2.5 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 2 g
Sugars 6 g
Cholesterol 10 mg
Sodium 80 mg (without added salt)
Protein 6 g
Choices: Carbohydrate 0.5, Vegetable 1, Fat 0.5
  • Makes: 16
  • Serving Size: about 1/3 cup
  • Preparation Time: 25 minutes
  • Cooking Time: 25 minute


10 cups coarsely chopped cauliflower, about 2 heads
2 tsp. butter
2 large onions, chopped
3 garlic cloves, minced
1/2 cup all-purpose flour
3 1/2 cups 1% milk
Salt and pepper to taste
3/4 cup freshly grated Parmesan cheese
3 Tbsp. finely minced parsley


  1. Add 4 quarts of water to a 6-quart saucepan. Bring the water to a boil. Add the cauliflower, and cook for about 10 to 12 minutes or until tender. Drain. Set aside.
  2. In a large skillet, melt the butter over medium-high heat. Add the onions and garlic, and sauté for 6 to 7 minutes until soft, making sure the onions and garlic do not turn brown. Combine the flour and milk, and whisk until very smooth. Add to the onions and garlic, bring to a simmer, and cook for 2 minutes. Season with salt and pepper. Whisk in the cheese, and fold in the cauliflower. Garnish with parsley.

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