6
Serves
Preparation time: 20 minutes
Cooking/baking time: 50 minutes
This crispy-topped casserole will win over even fussy eaters who claim they don’t like vegetables. It’s great for special occasions and potlucks because it can be prepared in advance and baked just before serving. (Prepare through Step 4. Cover and refrigerate for up to 2 days.) Frozen vegetables can also be used. Substitute 1 1/2 packages (16 ounces/450 grams) frozen cauliflower and 1 package (10 ounces/300 grams) frozen spinach for fresh.
3 tablespoons plain dry bread crumbs
1 teaspoon olive oil
1/4 teaspoon paprika
1 medium cauliflower (about 2 1/2 pounds/1.25 kilograms), cored and cut into 1 1/2-inch (4-centimeter) florets (about 7 cups)
1 package (10 ounces/300 grams) fresh spinach (12 cups), stems trimmed, washed
1 3/4 cups low-fat (1%) milk, divided
3 tablespoons all-purpose flour
1 1/3 cups grated extra-sharp cheddar cheese
1 1/2 teaspoons dry mustard
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1. Preheat the oven to 425°F (220°C). Coat a 12 x 8-inch (30 x 20-centimeter) shallow baking dish (2 1/2-quart/2 1/2-liter capacity) with nonstick spray.
2. Mix the bread crumbs, oil, and paprika in a small bowl.
3. Cook the cauliflower, uncovered, in a large pot of lightly salted boiling water until tender, about 6 minutes. Stir in the spinach. Cook until the spinach has wilted, about 1 minute longer. Drain cauliflower and spinach. Rinse with cold water to stop further cooking. Drain the vegetables thoroughly and spread in the baking dish.
4. Whisk 1/4 cup of the cold milk with the flour in a small bowl until smooth. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Remove from the heat and whisk in the flour mixture. Return to medium heat and cook, whisking constantly, until the sauce bubbles and thickens, 2 to 3 minutes. Remove from the heat. Stir in the cheese, mustard, salt, and pepper. Pour the sauce over the vegetables, spreading evenly. Sprinkle with the reserved bread crumb mixture.
5. Bake the casserole, uncovered, until golden and bubbly, 30 to 35 minutes. One serving is 1 cup.
Per serving: 175 calories, 13 g protein, 14 g carbohydrates, 10 g fiber, 9 g total fat, 5 g saturated fat, 519 mg sodium.