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Sunday, August 7, 2016

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Béchamel - 8g Carbs, 3.5g Fiber, 2g Sugars

Cauliflower Béchamel - 8g Carbs, 3.5g Fiber, 2g Sugars

From: www.forksoverknives.com - By Del Sroufe on November 14, 2012
Cream sauces are used in many recipes from pastas to soups and stews, but most plant-based "cream" sauces, usually made from soy, leave something to be desired. This sauce, made from pureed cauliflower, is a great substitute for traditional cream versions, but it is also a delicious sauce—period. Use it wherever you want a creamy texture in a dish.

1 large head cauliflower, cut into florets (about 3 cups)
Unsweetened plain almond milk, as needed
1 medium yellow onion, peeled and diced small
2 cloves garlic, peeled and minced
2 tsp minced thyme
1/4 cup finely chopped basil
1/4 cup nutritional yeast, optional
1/4 tsp ground nutmeg
Salt and freshly ground black pepper, to taste

Add the cauliflower to a large pot and add water to cover. Bring to a boil over high heat and cook until the cauliflower is very tender, about 10 minutes.

Drain the excess water and puree the cauliflower using an immersion blender or in a blender with a tight-fitting lid, covered with a towel, in batches if necessary.

Add almond milk, if needed, to achieve a creamy consistency. Set the puree aside while you prepare the rest of the ingredients.

Place the onion in a large skillet or saucepan and saute over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, thyme, and basil and cook for another minute. Add the nutritional yeast (if using), nutmeg, and salt and pepper and cook for 5 minutes, or until heated through.

Add the onion-garlic mixture to the cauliflower puree and blend until smooth, adding up to 1/2 cup of water if necessary to achieve a smooth consistency.

Almond Milk not included for nutrition! I
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 79 g
Nutrition per Serving: 47 Calories, 5 Calories from Fat, 0.5g Total Fat, 0mg Cholesterol, 47mg Sodium, 348mg Potassium, 8g Total Carbs, 3.5g Dietary Fiber, 2g Sugars, 4.4g Protein
Vitamin A 1% - Vitamin C 42% - Calcium 3% - Iron 11%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Very high in dietary fiber
    Very high in iron
    High in manganese
    Very high in niacin
    Very high in pantothenic acid
    Very high in phosphorus
    Very high in potassium
    Very high in riboflavin
    Very high in thiamin
    Very high in vitamin B6
    Very high in vitamin C
    High in zinc