Ingredients
1 medium (5-6″ dia) chopped Cauliflower florets (144c, 30.48k, 11.38p, 14.4f)
4 sprays of oil (4c, 0k, 0p, 0f)
1C Mornay (cheesy) Béchamel sauce (485c, 38.5k, 25.09p, .3f)
1/2t dijon mustard (2c, .23k, .12p, .1f)
1/4t cayenne pepper (0c, 0k, 0p, 0f)
1/2t Worcestershire sauce (2.5c, .5k, 0p, 0f)
Dish total: 637.5c, 69.71k, 36.59p, 14.8f
Servings 4
Per serving: 159.38c, 17.43k, 9.15p, 3.7f
Directions
First, wash hands and veggies. Heat oven to 450F and cut the cauliflower head into florets. Place florets on a parchment lined baking sheet and spray with oil and season with salt and pepper. Cook ~12 minutes, flip and spray and season the other side, cooking for ~12 more minutes. Should be the softness you want. Reduce the heat to 375F.
2) Make the Mornay (Béchamel) sauce. After removing from heat and adding the Gruyere cheese, also add the mustard, cayenne pepper, and Worcestehire sauce. (I have also seen recipies that ask for Gouda cheese, I think it really is up to your taste buds.)
3) Combine the cauliflower with the Mornay sauce in a oil sprayed baking dish. Bake in the oven for ~35 minutes, the top should get browned. Remove from the oven and plate.
4) Chop some herb to sprinkle a little bit of green on top, such as parsley or even some of the green parts of scallions. (Even some crumbled bacon would be a nice addition: 1T = 35c, 0k, 3p, 0f.)
5) I generally serve this with a side salad of simple greens and a simple oil and vinegrette dressing.
[x] Flexitarian + Omnivore
[x] Pescatarian
[x] Weight Maint
[O] Keto
[x] Mediterranean
[O] Lectin Avoidance: wheat
[x] Oxalate Avoidance
[O] Purine Avoidance: fish in Worcestershire
[x] Allergies: GLUTEN
— with changes —
[x] Gluten free: Use gluten free Lotus Foods Ramen noodles
[x] Vegetarian: replace Dashi with Kombo Mushroom broth
[x] Vegan: replace Dashi with Kombo Mushroom broth
— with changes —
[x] Gluten Free (use gluten free Béchamel sauce, skip Worcestershire sauce)
[x] Vegetarian (ovo-lacto): (use vegan Worcestershire sauce)
[x] Vegan (use vegan Béchamel sauce, vegan cheese, and vegan Worcestershire sauce )
Comments
Worcestehire sauce contains anchovies so do not use this unless you are ok with consuming fish. I think there are some brands that do not use anchovies but I do not know them.
