Name: Lower-fat cauliflower and broccoli cheese
Prep time: 15 minutes
Cook time: 25-35 minutes
Yield: 6
Ingredients: 1 head broccoli, broken into florets (300g); 1 medium cauliflower, broken into florets (500g); 2 tsp rapeseed oil; 1 onion, finely chopped; 1 heaped tbsp plain flour; 2 heaped tsp Dijon mustard; 400ml skimmed milk; 25g half-fat Cheddar + 50g grated, to top; 1 tbsp grated Parmesan

Guide to the symbols

This lower-fat version of a classic still tastes really cheesy and satisfying. The broccoli adds colour and boosts the nutrients.

Serves

Prep

15 minutes

Cook

25-35 minutes

Each 209g serving contains (excludes serving suggestion)

KCal

151

Carbs

12.7g

Fibre

4.2g

Protein

12.1g

Fat

4.8g

Saturates

2.00g

Sugars

7.9g

Salt

0.47g

Portion Fruit & Veg

Nutritional information explained

What makes a healthy, balanced diet?

Ingredients

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Ingredients

1 head broccoli, broken into florets (300g)

1 medium cauliflower, broken into florets (500g)

2 tsp rapeseed oil

1 onion, finely chopped

1 heaped tbsp plain flour

2 heaped tsp Dijon mustard

400ml skimmed milk

25g half-fat Cheddar + 50g grated, to top

1 tbsp grated Parmesan

Method

Preheat the oven to 180°C/gas 4. Add the cauliflower to a saucepan of boiling water and, after 3 minutes, add the broccoli. Cook a further 6 minutes until almost cooked but still firm. Drain and set aside.
Meanwhile, add the oil to a saucepan and cook the onion, soften for 3-4 minutes but don’t brown it. Sprinkle the flour over the onions, add the mustard and gently stir for 1 minute to coat all the onions.
Gradually pour in 100ml of the milk, mixing to ensure there are no lumps. As it starts to thicken, gradually stir in the rest of the milk until it becomes a sauce. Add the 25g of Cheddar and all the Parmesan, stirring until the cheeses have melted.
Arrange the broccoli and cauliflower in an ovenproof dish, pour the sauce over and top with the remaining Cheddar. Bake for 20-25 minutes, until the top has browned.

Chefs tips

If you have any left over, blend with some vegetable or chicken stock for a great soup.
This dish is delicious with 1 tsp curry paste added to the sauce with the mustard in step 2.
You can assemble this in advance and leave it in the fridge then just pop it in the oven when needed. If baking straight from the fridge, add an extra 5-10 minutes to the cooking time.
Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat until piping hot throughout.