To give the milk in the cheese sauce a little heft, we’ve boosted it with nonfat dry milk powder, which adds milk solids (and calcium) but no fat.
- ¼ cup nonfat dry milk powder
- 3 tablespoons flour
- ½ teaspoon salt
- ½ teaspoon thyme
- ¼ teaspoon cayenne pepper
- 1½ cups fat-free milk
- 1 cup finely diced red bell pepper
- ¼ cup shredded reduced-fat sharp Cheddar cheese
- ¼ cup grated Parmesan cheese
- 2 scallions, minced
- 2 teaspoons Dijon mustard
- 1 head cauliflower, cut into small florets
1. In a medium saucepan, whisk together the dry milk powder, flour, salt, thyme, and cayenne. Gradually whisk in the liquid milk until no lumps remain. Cook, stirring constantly, over medium heat until the sauce is slightly thickened, about 5 minutes. Stir in the bell pepper and cook until crisp-tender, about 2 minutes.
2. Stir in the Cheddar and Parmesan, and cook until the cheeses have melted, about 1 minute. Remove from the heat and stir in the scallions and mustard.
3. Meanwhile, in a vegetable steamer, steam the cauliflower until tender, about 4 minutes.Transfer to a medium bowl. Add the cheese sauce, tossing until the cauliflower florets are well coated.
Makes 4 servings.
Nutrition per serving: 150 calories, 4g total fat (2g saturated), 10mg cholesterol, 3g dietary fiber, 18g carbohydrate, 12g protein, 610mg sodium.
A good source of: calcium, fiber, folate, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, vitamin D.