Makes 2 generous serves.
280 calories per portion.
Garlic- 1 small clove
Nutmeg- one small pinch
Mustard powder- optional- I used this because I saw the Colman's sitting in the pantry looking neglected
Milk- 1 cup, 240 ml- I used skim
Butter- 1 tbsp
Flour- 2 tbsp
Cooking spray, or a couple of drops of oil
Broccoli- 4 cups frozen, 400-450 gms
Onion- 1 or 2
Mozzarella- 28 gms
Salt and Pepper to taste.
- Heat up a small saucepan and put in a few drops of oil.
- Put in the chopped shallot, and 2-3 min later the chopped garlic.
- Keep on heat till you can smell the garlic cook.
- Put in the butter and lower the temperature to keep it from burning.
- Add the flour and cook till it stops smelling raw- 4-5 min.
- Add the milk mixing as you go. I did it in two rounds and settled in for a lot of stirring, but you can be more elegant about this and add the milk little by little.
- Add the nutmeg, mustard powder and some salt.
- Keep stirring, seek out the lumps and eliminate them.
- This should thicken in 5-10 minutes, over medium heat.
- Add water if needed and bring to a boil.
- Add salt and pepper as needed and take off the heat. I made sure there was enough sauce to cover the vegetables that I had put out in a glass baking dish.
- I used frozen broccoli- which I steamed for 2-3 minutes before setting aside.
- Mix the chopped onion with the broccoli, and a little salt before putting into a glass baking dish.
- Cover with the béchamel and bake for 20 minutes at 400F.
- Pull the dish out, add the mozzarella to the top and bake for another 15 min at 400F.
I ate this over some plain pasta, but can see it going very well with warm bread.