Broccoli and Cauliflower with Almonds

Course Side Dishes
Prep. Time 15 mins
Cooking Time 25 - 30 mins
Yields 4 to 6 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1/4 cup (60 ml) butter

1/4 cup (60 ml) all-purpose flour

2 1/2 cups (625 ml) milk

1 tsp (5 ml) curry powder

1 tbsp (15 ml) apricot chutney or

jam

Salt

pepper, to taste

1 cup (250 ml) grated Canadian Swiss cheese

10 oz (300 g) 1 pkg frozen broccoli, defrosted or

1 1/2 cups (375 ml) of fresh broccoli, cooked

10 oz (300 g) 1 pkg frozen cauliflower, defrosted or

1 1/2 cups (375 ml) of fresh cauliflower, cooked

Topping:

1/4 cup (60 ml) butter, melted

1 1/2 cups (375 ml) breadcrumbs, toasted

1/2 cup (125 ml) sliced almonds, toasted

Instructions

Melt butter in a medium saucepan. Whisk in flour. Cook 2 to 3 min, stirring, but not browning. Whisk in milk. Bring to a boil. Stir in curry and chutney. Reduce heat. Simmer gently 5 minutes. Add salt and pepper to taste. Stir in cheese. Cook only until melted.

Place broccoli and cauliflower in a buttered 3qt/ 3 L casserole dish. Pour sauce over top.

For topping mix melted butter with breadcrumbs and almonds. Sprinkle over vegetables and sauce.

Bake casserole in a preheated 350 °F (180 °C) oven for 15 to 20 minutes or until bubbling.

Tips

Microwave Method: In a 3qt / 3 L glass casserole dish melt abutter on High (100 %) for 30 seconds. Whisk in flour. Cook 30 seconds on High. Whisk in milk, curry powder and chutney. Cook on High 6 to 8 min, stirring every 2 min until sauce has thickened. Add salt and pepper to taste. Stir in cheese until melted. Add broccoli and cauliflower. In another glass casserole, melt butter on High 1 minute. Stir in breadcrumbs and almonds. Sprinkle over the top of broccoli/cauliflower mixture. Before serving, heat on Medium-High (70 %) for 4 to 6 min or until bubbling.

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Nutritional Info

Per serving

Energy: 478 Calories
Protein: 18 g
Carbohydrate: 38 g
Fat: 29 g
Fibre: 4.4 g
Sodium: 418 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 37 % / 403 mg
Vitamin C: 67 %
Vitamin B12: 55 %
Selenium: 40 %
Folate: 39 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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