Broccoli and Cauliflower Bake
Yum, yum! We must bake this dish once a week, and it is so filling there are always a lot of leftovers! I got this recipe from Cook Yourself Thin, a book that has information and recipes taking into account caloric intake.
Ingredients: makes 6 servings; ~355 calories per serving
- 300g of pasta (We usually only use 200g)
- 400g of cauliflower (We use frozen because it is easier and not always in season in France)
- 400g of broccoli (My personal touch instead of using double the cauliflower)
- 40g of butter (~3 tbsp)
- 40g of flour (~1/3 cup)
- 450ml of milk (1 cup=250ml, so a little less than 2 cups)
- 1 tsp of mustard
- 60g of cheddar cheese
Preheat the oven to 200C/400F. Cook pasta according to package directions. You can cook the pasta, broccoli, and cauliflower separately, but I just throw them all together in a pot (check your pasta time) for about 7-8 minutes. (If your pasta needs longer, then throw that on first and later add the cauliflower and broccoli; or vice versa.) When it is done cooking, drain and place in a casserole dish.
For the sauce, melt the butter on low heat. Then, add the flour and mix together with a wooden spoon. This is called a roux. Cook the roux for about 1-2 minutes and then add the milk. Next, whisk the sauce together. Constantly stirring and with the heat still on med-low to low heat, the sauce will begin to thicken. (It is basically like a gravy, but to make a gravy you add bouillon or bacon grease, etc.) When the sauce has thickened (after about a minute or two), add the mustard and then half of the cheese. (The remaining cheese is sprinkled on top of the pasta after the sauce has been added.)
Next, pour the sauce onto the pasta and mix. Sprinkle the remaining cheese on top and loosely cover the dish with aluminum foil. Bake it for about 15 minutes covered and then another 10 minutes uncovered for a total of about 25-30 minutes.
Bon appetit!
Tags: broccoli, cauliflower, pasta
