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Cauliflower Casserole Deluxe

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Recipe

 

Yield

6 servings

Prep

20 min

Cook

40 min

Ready

1 hrs
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free

Ingredients

Amount Measure Ingredient Features
12 ounces cauliflower florets
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2 medium tomatoes
sliced
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1 can water chestnuts
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2 each scallions, spring or green onions
with tops,
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¼ cup celery
chopped
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¼ cup sweet red bell peppers
chopped
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1 teaspoon basil
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½ teaspoon seasoned salt
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¼ teaspoon black pepper
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teaspoon cayenne pepper
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2 tablespoons all-purpose flour
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1 cup milk, skim
4 Ounces cheddar cheese
reduced fat, shredded
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¼ cup seasoned dry bread crumbs
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1 x parsley leaves
minced, fresh (optional)
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Ingredients

Amount Measure Ingredient Features
346.8 ml/g cauliflower florets
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2 medium tomatoes
sliced
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1 can water chestnuts
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2 each scallions, spring or green onions
with tops,
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59 ml celery
chopped
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59 ml sweet red bell peppers
chopped
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5 ml basil
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2.5 ml seasoned salt
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1.3 ml black pepper
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0.6 ml cayenne pepper
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3E+1 ml all-purpose flour
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237 ml milk, skim
4 Ounces cheddar cheese
reduced fat, shredded
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59 ml seasoned dry bread crumbs
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1 x parsley leaves
minced, fresh (optional)
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Directions

Steam fresh cauliflower florets about 5 to 7 min or frozen florets according to package instructions just until crisp tender; drain.

Coat a saucepan with cooking spray.

Sauté green onions, celery, and bell peppers until limp.

Add seasonings. Blend in flour and cook 1 min.

Gradually add milk, stirring constantly.

Simmer until mixture thickens.

Remove from heat.

Add cheese and stir until melted.

In a 2-quart baking dish , layer half the cauliflower, sliced tomatoes and water chestnuts.

Pour over half the sauce. Repeat layers ending with sauce.

Sprinkle with bread crumbs and parsley. Bake at 350? F for 25 to 30 min until bubbly and top is a light golden brown.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 129g (4.6 oz)
Amount per Serving
Calories 707% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 320mg 13%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 7%
Sugars g
Protein 7g
Vitamin A 13% Vitamin C 46%
Calcium 8% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
 

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