Cauliflower And Broccoli With A Crunchy Crust

FLORA
12Ingredients
30Minutes
230Calories

Ingredients

US|METRIC
  • 1 cauliflower (Small, broken into florets)
  • 225 grams broccoli florets
  • 2 tablespoons Flora Cuisine
  • 115 grams mushrooms (sliced)
  • 25 grams flour
  • 300ml (½ pint) Semi-skimmed milk
  • 2 teaspoons wholegrain mustard (Colman’s)
  • black pepper
  • 1 gram Edam
  • black pepper
  • 2 tablespoons breadcrumbs (Wholemeal)
  • parsley
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    Directions

    1. Cook the cauliflower and broccoli in boiling water for about 8 minutes until almost tender.  Drain and spoon into an ovenproof dish and keep warm.
    2. Meanwhile, to make the sauce, melt the Flora in a saucepan, add the mushrooms and cook for about 3 minutes, stirring, until golden brown.  With a slotted spoon, lift out on to kitchen paper to drain.
    3. Stir the flour into the Flora in the pan and cook for 1–2 minutes, stirring.  Remove from the heat and gradually stir in the milk.  Return to the heat and bring to the boil, stirring continuously, until the sauce is smooth and thickened.  Add the drained mushrooms and mustard and heat through.
    4. Remove from the heat, stir in 85g (3 oz) grated cheese until melted and season to taste with salt and pepper.  Pour the sauce over the cooked vegetables.
    5. Mix together the remaining 25g (1 oz) grated cheese with the breadcrumbs and sprinkle over the sauce.  Place under a preheated hot grill until the cheese has melted and the topping is golden brown.  Serve garnished with tomato wedges and parsley.
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    NutritionView More

    230Calories
    Sodium13% DV300mg
    Fat15% DV10g
    Protein29% DV15g
    Carbs8% DV23g
    Fiber28% DV7g
    Calories230Calories from Fat90
    % DAILY VALUE
    Total Fat10g15%
    Saturated Fat6g30%
    Trans Fat
    Cholesterol30mg10%
    Sodium300mg13%
    Potassium890mg25%
    Protein15g29%
    Calories from Fat90
    % DAILY VALUE
    Total Carbohydrate23g8%
    Dietary Fiber7g28%
    Sugars6g12%
    Vitamin A20%
    Vitamin C220%
    Calcium30%
    Iron20%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.