Cauliflower-Goat Cheese Casserole

Ingredients

• 3 bags (10 oz. each) frozen cauliflower florets (Or 2 pounds fresh from 2 heads.)
• olive oil spray (about 1 Tbsp.)
• 6 medium shallots (6 oz. total), cut into quarters
• 1 Tbsp. fresh thyme, chopped
• 1/2 tsp. black pepper
• 1 tsp. no salt - sodium-free alternative
• 1/4 cup whole wheat flour
• 3 cups fat free milk, divided (We used fairlife Fat Free Ultra-filtered Milk Lactose Free.)
• 1/2 cup (4 oz.) goat cheese, crumbles
• 1 tsp. No Salt - sodium free alternative
• 1/4 tsp. salt
• 1/2 cup (4 oz.) fat free cheddar cheese, shredded
• 2 Tbsp. pine nuts
• 2 Tbsp. fresh flat leaf parsley, chopped