Cauliflower & Shrimp au GratinSubmitted by maplelil
Makes 4 servings
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B / will serve 3 or 4 depending on whether or not there's a side dish and also depending on who's eating :) my bro would have twice as much as i would.... (it is possible to use low fat butter but the bechamel won't turn out as nice) - SO GOOD!
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Ingredients
| 600 |
g cauliflower |
| 200 |
g cooked shrimp |
| 10 |
g unsalted butter |
| 8 |
g whole wheat flour |
| 8 |
g flour |
| 9 |
oz skim milk |
| 100 |
g half fat cheddar cheese |
| 1 |
salt, pepper and mixed herbs to taste |
Directions
- seperate cauliflower and cook in steamer for 30 minutes.
- make bechamel: melt butter in pan and mix in the flour. then add half the milk and mix well until it starts to thicken. keep stirring and progressively add the rest of the milk until it comes to a creamy texture. if it's too thick for your liking, add more milk.
- add half the cheese, the salt, pepper and herbs into the bechamel and mix well so the cheese is fully melted.
- add the shrimp in the bechamel and stir so the shrimp are all coated in the sauce.
- spread steamed cauliflower in the bottom of a dish, pour bechamel and shrimp mixture on top and roughly mix so that the cauliflower is coated as well.
- sprinkle leftover cheese on top.
- cook at about 180° for 20 to 30 minutes or until the cheese is golden brown.
Categories
First Course, Main Dish, Side Dish, FrenchGerman
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Serving Size 295.4g |
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Amount Per Serving |
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Total Carbohydrates 15.0g 5%
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| Vitamin A 10% |
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Vitamin C 116% |
| Calcium 28% |
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Iron 6% |
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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