Fridge Friend recipes
Cheddar Cauliflower Croquettes with Creamy Milk Sauce recipe
Golden, crisp cauliflower and cheddar croquettes make a satisfying British-style dinner with a soft, cheesy centre. Served with a simple creamy milk sauce, this turns a handful of ingredients into a hearty plate.
45 min · Medium · British Jump to method
Ingredients
- 1 medium Cauliflower
- 200g Cheddar
- 300ml Milk
- 70g Butter
- 80g Plain Flour
- to taste Salt
| Nutrition | Per serving |
|---|---|
| Calories | 430 kcal |
| Protein | 18 g |
| Carbohydrates | 24 g |
| Fat | 28 g |
| Saturated fat | 17 g |
| Fibre | 5 g |
| Sugar | 8 g |
| Sodium | 430 mg |
Why this works
A rich, energy-dense dish with a decent protein and fibre contribution, but high in saturated fat and sodium due to the cheddar, butter and added salt.
Calcium-rich. Cheddar and milk provide a substantial amount of calcium, supporting bone health.
Fibre from cauliflower. Cauliflower contributes fibre and some vitamin C, which can support digestive health and immune function.
High saturated fat. Butter and cheddar make this dish high in saturated fat, so it is best enjoyed occasionally if you are watching heart health.
Method
- Cut the cauliflower into florets and boil in lightly salted water for 10-12 minutes until very tender. Drain very well, then mash until fairly smooth.
- Stir 25g butter and 40g plain flour into the hot mashed cauliflower, then mix in 120g grated cheddar and 2 tbsp milk to make a thick mixture. Leave it to cool for 10 minutes.
- Shape the mixture into 8 croquettes. Dust each one lightly with 20g plain flour.
- Melt 25g butter in a frying pan over a medium heat and fry the croquettes for 3-4 minutes on each side until golden brown and heated through.
- For the sauce, melt the remaining 20g butter in a small pan, stir in the remaining 20g plain flour and cook for 1 minute. Gradually whisk in the remaining 280ml milk until smooth.
- Simmer the sauce for 3-4 minutes, stirring, until thickened. Add the remaining 80g cheddar and stir until melted.
- Serve the cauliflower croquettes hot with the warm cheddar milk sauce spooned underneath or alongside.
Make it even more fancy
Other Cheddar Recipes
Baked Cauliflower Cheese Gratin
40 min · Tender cauliflower florets are coated in a smooth cheddar sauce and baked until bubbling and golden. It’s a classic British dinner that feels comforting and hearty.
British Cauliflower and Cheddar Soup
30 min · A velvety cauliflower soup enriched with cheddar for a savoury, comforting finish. This simple British-style supper is smooth, warming and full of mellow flavour.
View Category
Discover recipes from your fridge contents
Use the FridgeFriend app to recognise the ingredients already in your fridge and help you discover recipes.
