Potato cauliflower au gratin

Dietician's Tip

Chop potatoes and cauliflower about the size of a nickel so the dish will cook evenly in 25 minutes.

Ingredients

  • 1 large potato, chopped
  • 1 head cauliflower, chopped
  • 2 teaspoons olive oil
  • 1 cup sliced leeks
  • 1 tablespoon minced garlic
  • 1/4 cup all-purpose flour
  • 1 cup skim milk
  • 1 cup chicken stock
  • 2 tablespoons chopped fresh thyme
  • 1 teaspoon onion powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup shredded Gruyere cheese
  • 2 tablespoons chopped fresh parsley

Directions

Heat oven to 375 F. In a medium saucepan, boil water. Once boiling, add potato and cauliflower to parboil. Drain, cool and set aside in a medium bowl.

Preheat a medium saute pan on medium heat; add olive oil. Saute leeks and garlic until tender. Using a whisk, add flour and stir to incorporate well. Deglaze the pan by adding in milk and chicken stock. Let come to a boil, whisking regularly. Stir in the thyme, onion powder, salt and black pepper.

Lightly coat a baking dish with cooking spray. Place potatoes and cauliflower in the baking dish. Pour leek and milk mixture over potatoes and cauliflower. Sprinkle with cheese and cover with aluminum foil. Bake for 20 minutes, or until potatoes are fork tender. Uncover and bake for an additional 5 minutes to brown the top. Garnish with parsley.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 106
Total carbohydrate: 12 g
Cholesterol: 10 mg
Dietary fiber: 2 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 2 g
Serving size: 1/2 cup
Sodium: 223 mg
Total fat: 4 g

DASH Eating Plan Servings

Vegetables: 1

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Vegetables: 1/2

Last Updated Apr 19, 2016


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