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Video: Cut the calories with cauliflower au gratin

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    >>> well, we all love these delicious comfort foods , especially on a cold day like grilled cheese sandwiches, potatoes au gratin and cheesier the better, right?

    >> right. if you're in the mood to indulge, joy bauer is here to help us build a better, healthier version of some of these comfort food classics. let's start with the grilled cheese . how can you go wrong?

    >> right. and everybody grew up with classic grilled cheese sandwiches. if you can imagine just two slices of white bread , there's usually two slices of cheese on the inside and fry it up with a little bit of butter. that innocent-looking sandwich is pretty run of the mill, 560 calories, and that's before you consider the soup.

    >> exactly. that's a lot.

    >> here's how we're going to skinny it up. we're first going to start with a low calorie low-grain bread. i'm going to keep them open faced. and i've presauteed with just the oil spray a little bit of kale and caramelized onion.

    >> love that smell.

    >> yummy.

    >> you're going to put it on top, we're going to increase the fiber, we're increasing the nutrition. then we're just going to add one slice of whatever reduced fat cheese that you like. i like a spicy pepper jack .

    >> this is the lower fat version.

    >> exactly, the 2 percent, pop it under the broiler, and you have --

    >> difference. thank you.

    >> the absolutely delicious version. that is only 150 calories for --

    >> and, by the way.

    >> do i have spinach in my teeth?

    >> no.

    >> check this out. one of the original sandwiches is the same calories of seven of our new and improve skinny, more nutritious.

    >> so good.

    >> all right. excuse me.

    >> next, we have this ooey gooey --

    >> otherwise known as cheesy potatoes.

    >> covered in a creamy, decadent sauce. a small 3/4 scoop is 470 calories. here's how you're going to drive those calories down. you're going to start by swapping the potatoes with cauliflower. so a slice of two heads cauliflower, roast it on 400 for 25 minutes, removes all the water and layer it in a baking dish with my secret sauce .

    >> what's in the secret sauce ?

    >> it's not so secret, the recipe on the website.

    >> what is it?

    >> we have 1% low fat milk, soy sauce , dry mustard, hot sauce , paprika and a drop of whipped butter. comes together unbelievably.

    >> yummy.

    >> a little bit after your top it with your last layer, a little bit of parmesan cheese , put it in the broiler, four to eight minutes, and it's only 100 calories.

    >> that's amazing.

    >> per serving?

    >> one serving of the original, you get this many servings of ours.

    >> and it probably tastes delicious.

    >>> over here, spinach artichoke dip.

    >> a scoop of the original, 200 calories. by the way, mine is only 35 calories. frozen chopped spinach, this is going to be a cup of light mayo, scallions.

    >> cheese.

    >> parmesan. mix it all up, pop it in the oven at 350 for 25 minutes, 35 calories.

    >> you did it!

    >> look how many servings you get.

    >> back in a moment.

    >>> joy, you did well. you really did.

    >> fantastic.

    >> saving us calories.

TODAY recipes
updated 1/20/2014 11:06:19 AM ET 2014-01-20T16:06:19

Recipe: Joy’s grown-up grilled cheese

Ingredients
  • 1/2 onion
  • Minced garlic
  • Kale
  • 2 slices whole-wheat reduced calorie bread
  • 1 slice reduced-fat cheese
Preparation

Liberally spray non-stick skillet with olive oil spray, add 1/2 onion (sliced thinly) and sauté (stirring frequently to avoid burning) for about 8-10 minutes, or until nicely caramelized.

Add minced garlic clove and 2 cups (packed) thinly chopped kale to sauté pan and continue to cook, stirring frequently for an additional 2 minutes (or until kale has wilted down significantly).

Toast 2 slices 100% whole-wheat reduced calorie bread (each slice should be ably 45 calories) bread for about 1-2 minutes per side in toaster oven. Remove.

Divide kale and onion mixture evenly between the two slices of toasted bread.

Add a slice of reduced-fat cheese (love pepper jack, but provolone worked really well too) on top of the veggie mixture and pop under broiler for 2 minutes or until cheese is ooey-gooey melty.

Cut each slice in half and enjoy open-faced.

Serving Size

Makes 2 servings

Recipe: Cauliflower au gratin

Ingredients
  • 2 heads cauliflower, sliced into 1/4-1/2 inch slabs
  • 2 1/4 cups 1 percent milk
  • 1 teaspoon soy sauce, reduced-sodium
  • 1 teaspoon onion powder
  • 1/2 teaspoon dried mustard
  • 1/4 teaspoon paprika
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 3 drops hot sauce
  • 1 tablespoon corn starch
  • 10 ounces shredded reduced-fat sharp cheddar cheese
  • 2 tablespoons whipped butter
  • 1/2 cup grated Parmesan cheese
Preparation

Preheat oven to 400 degrees Fahrenheit. Spray two baking sheets with oil spray and lay cauliflower pieces in single layer. Place cauliflower in oven and roast for approximately 20 minutes. While cauliflower cooks, make the creamy sauce.

Place 2 cups milk (reserve 1/4 cup), soy sauce, onion powder, dried mustard, paprika, bay leaf, salt, black pepper, and hot sauce in a large saucepan. Place over medium heat, and cook until mixture comes to a gentle simmer.

In a small bowl or cup, mix cornstarch with reserved 1/4 cup milk. Then add to saucepan and mix to combine. Return to simmer and cook two to three minutes stirring occasionally. The mixture should thicken slightly.

Remove saucepan from heat, discard bay leaf, add in cheddar cheese and continue stirring until melted and combined. Then stir in whipped butter.

Coat a 9x12 baking dish with oil spray and line the bottom with a single layer of roasted cauliflower. Spoon 1 cup of cheesy sauce evenly over the cauliflower. Add another layer of cauliflower and pour on another cup of sauce. Finally, place remaining cauliflower on top as final layer, add the remaining sauce and sprinkle grated parmesan cheese on top.  Place under the broiler uncovered for four to eight minutes — or until top is golden brown and the cheesy edges are bubbling (watch closely). Remove from oven and dig in!

Serving Size

Makes 12 servings

Recipe: Joy’s spinach artichoke dip

Ingredients
  • 10-ounce packet of frozen chopped spinach
  • 3/4 cup light mayonnaise
  • 1/2 cup grated Parmesan cheese
  • One 14-oz can artichoke hearts (rinsed, drained, finely chopped)
  • 2 scallions (finely chopped)
  • 1/2 tsp salt
Preparation

In a medium bowl, mix together one 10-ounce packet of frozen chopped spinach (thawed and drained), 3/4 cup light mayonnaise, 1/2 cup grated Parmesan cheese, one 14-oz can artichoke hearts (rinsed, drained, finely chopped), 2 scallions (finely chopped), 1/2 tsp salt.

Mix thoroughly, spoon into a baking dish, bake for 25 minutes in 350 degree oven.

Serving Size

Makes 12 quarter cup servings

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