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Healthy cauliflower gratin in a ceramic baking dish, creamy florets under a golden breadcrumb top on a Christmas table

Healthy Cauliflower Gratin

Cauliflower florets steamed for five minutes and drained for ten, a third of them blended into a low fat milk sauce with strong Gruyere and Parmesan in a measured cup, Greek yogurt stirred in off the heat, and a whole wheat crumb top toasted with olive oil and thyme. About 170 calories a serving against roughly 320 for a classic potato dauphinois, made for the Christmas table.

  • Total Time: 55 minutes
  • Yield: 8 servings 1x

Ingredients

Scale
  • 2 1/2 pounds cauliflower, cut into bite size florets, about 9 cups
  • 2 cups low fat milk, 1 percent
  • 3 tablespoons whole wheat flour, or all purpose flour
  • 1 teaspoon olive oil, plus 2 teaspoons for the crumbs
  • 1 garlic clove, grated
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon ground nutmeg
  • 3/4 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
  • 3/4 cup finely grated Gruyere cheese, about 3 ounces
  • 1/4 cup finely grated Parmesan cheese
  • 1/4 cup plain nonfat Greek yogurt, at room temperature
  • 1/2 cup whole wheat panko, or fresh whole grain breadcrumbs
  • 1 teaspoon fresh thyme leaves, plus extra for serving

Instructions

  1. Heat the oven to 400 degrees F. Lightly oil a 2 quart baking dish.
  2. Steam the cauliflower florets for 5 minutes, until a knife meets the stem with slight resistance.
  3. Spread the florets on a towel lined tray and let them drain and steam dry for 10 minutes.
  4. Set aside about 2 cups of the steamed florets. Warm the milk in a saucepan until it steams at the edges.
  5. Blend the reserved florets with 1 cup of the hot milk until completely smooth, with no visible flecks.
  6. Wipe out the saucepan and add the teaspoon of olive oil and the flour. Cook, whisking, for 1 minute, then slowly whisk in the remaining milk, followed by the blended cauliflower mixture.
  7. Simmer the sauce for 3 to 4 minutes, whisking often, until it thickly coats the back of a spoon.
  8. Take the pan off the heat. Stir in the garlic, mustard, nutmeg, salt and pepper, then the Gruyere and Parmesan, until melted. Stir in the Greek yogurt last.
  9. Fold the remaining florets through the sauce and transfer everything to the baking dish, leveling the top gently.
  10. Mix the crumbs with the 2 teaspoons of olive oil and the thyme and scatter them evenly over the top.
  11. Bake for 20 to 25 minutes, until the edges bubble and the crumbs are deep golden. Rest for 10 minutes before serving, with extra thyme over the top.
  • Author: Nora Ellis
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes

Nutrition

  • Serving Size: 1 cup
  • Calories: 170
  • Sugar: 6
  • Sodium: 290
  • Fat: 9
  • Saturated Fat: 4
  • Unsaturated Fat: 5
  • Trans Fat: 0
  • Carbohydrates: 14
  • Fiber: 3
  • Protein: 9
  • Cholesterol: 20

Find it online: https://nourishtable.com/healthy-cauliflower-gratin/