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Cauliflower Bake with New Potatoes

Preparation: 15 mins

Cooking: 40 mins

Serves 4, costs under £6.00

Ingredients

  • 1 Cauliflower (400g)
  • 1 Onion (150g)
  • 1 Carrot (140g)
  • ½ Leek (80g)
  • 1 Head Broccoli (150g)
  • 1 Red Pepper (160g)
  • 2 Cups Frozen Mixed Vegetables (160g)
  • 2 Tomatoes (170g)
  • ½ Pint Semi Skimmed Milk (300ml)
  • 1 Tablespoon Cornflour (20g)
  • 12 Tablespoons Reduced Fat Cheddar Cheese (120g)
  • 1 Teaspoon Wholegrain Mustard (8g)
  • 1 Pinch Ground Black Pepper (1g) (to taste)
  • 3 Cups Breadcrumbs (150g)
  • 20 New Potatoes (800g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 180°C / 160°C fan oven / 360°F / gas mark 4.
  2. Peel and chop onion and carrots, place in a large pan with a mug of cold water and bring to the boil then simmer gently.
  3. With hands break the cauliflower and broccoli into small florets. After 2 minutes of simmering add them to the pan with the onion and carrot.
  4. Cover the pan with a lid allowing the vegetables to steam gently. Add more water if the pan boils dry.
  5. Deseed the pepper and dice. Slice the leek and grate the cheese.
  6. Mix the cornflour in a teacup with a small amount of the milk to make a paste.
  7. Once the cauliflower is tender (test with a knife). Transfer the vegetables to a oven proof dish along with the pepper, leek and frozen vegetables, leave cooking water in the pan.
  8. Pour the cornflour paste into the pan used to cook the vegetables and return to heat. Gradually add the remaining milk, stirring all the time with a wooden spoon until the mixture boils and thickens.
  9. Remove the sauce from the heat and stir in half the grated cheese and the mustard. Add black pepper to taste. Pour sauce over the vegetables.
  10. Slice the tomatoes and place on top of the vegetables and sauce. Mix breadcrumbs and remaining cheese together and sprinkle over the tomatoes.
  11. Bake in the oven for approximately 30-35 minutes until bubbling and golden. While baking wash new potatoes and boil for approximately 10 minutes and serve with the bake.

Nutritional Information


Per 100g
Per 632g serving (% ref. intake)

Energy Kcals
87.00
550.00 (28.00%)
Energy Kj
365.00
2309.00 (28.00%)
Protein
4.50g
28.40g
Total Fat
1.60g
10.10g (14.00%)
Saturated Fat
0.70g
4.40g (22.00%)
Carbohydrates
14.70g
92.90g
Total Sugars
3.10g
19.50g (22.00%)
NSP Fibre
1.40g
8.80g
Sodium
115.00g
727.00g
Salt
0.30g
1.80g (30.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.