Cauliflower and Cheese bake

1/2 large head cauliflower, florets cut into bite-size pieces

1 tablespoon olive oil

1/2 bunch spring onion, finely chopped

1/2 teaspoon minced garlic

1 tablespoons flour

1 cup lite milk

1 teaspoon Dijon mustard

Add salt to taste

1 cup shredded organic cheddar cheese (reduce this for less carbs and add some extra Parmesan)

1/8 cup grated fresh organic Parmesan cheese

1 tablespoons bread or corn flake crumbs

Preheat oven to 180.

Bring a large pot of water to a boil, seasoned with salt, to taste. Cook cauliflower in the boiling water about 5 minutes or until crisp-tender. Drain well and let cool until cool enough to handle. Pat dry with paper towels.

Transfer to a baking dish sprayed with cooking spray. Heat the olive oil in a medium saucepan over medium-high heat. Add onion and cook for about 5 minutes or until lightly golden-brown, stirring frequently.

Add the garlic and cook for one more minute. Stir in the flour, milk, mustard, and salt using a whisk and bring to a boil, continuing to stir constantly with a whisk. Whisk in the cheddar cheese, just until it melts and then remove from heat and pour over cauliflower in the baking dish. 

Top with parmesan cheese and bread crumbs. Bake until lightly browned and bubbling hot, about 15 minutes. Serves 3-4.