Cauliflower 'n Mac 'n Cheese Recipe

Craving that classic mac and cheese but looking for a healthier spin? This cauliflower recipe delivers all the cheesy, comforting flavors you love, with the added goodness of tender cauliflower mixed right in!

Creative Cooking for the Health-Conscious Gourmet

FibonacciRECIPES | Culinary Medicine

Recipe

Mac and cheese is a classic comfort food. This version has all the rich tastes and textures of the original along with the nutritional benefits of added cauliflower.

Ingredients:

Cooking spray
2 cups cauliflower florets
1 cup elbow macaroni, dry
1 1/2 Tbsp unsalted butter
1 Tbsp flour
1 tsp yellow mustard
1 cup whole milk
4 oz block cheddar cheese
½ tsp salt
¼ tsp pepper
½ tsp onion powder
1 tsp Worcestershire sauce
3 Tbsp panko breadcrumbs
1 tsp paprika
1 Tbsp parmesan cheese

Instructions:

Preheat oven to 350°F. Coat a 2 quart baking dish with cooking spray.
Steam or microwave cauliflower for 3-5 minutes (it should still be crisp), drain.
Boil macaroni until al dente, drain.
Shred cheese (packaged shredded cheese does not melt well).
Melt butter in a medium saucepan. Add flour and mustard, stir constantly until smooth – about 1 minute.
Add milk to butter mixture and cook on low for about 10 minutes, stirring frequently, until thickened.
Stir in onion powder, salt, pepper, and Worcestershire sauce.
Mix macaroni and cauliflower into the sauce, coating well
Transfer to the baking dish and sprinkle with panko and parmesan.
Bake for 20-25 minutes until top is slightly browned.
Remove from oven and let set for 5-10 minutes before serving.

Nutritional Information

Makes 6 one-cup Servings

Nutrients in a serving: 215 Calories, 11g fat, 6g sat fat, 31mg cholesterol, 20g carbohydrate, 2g fiber, 10g protein, 390mg sodium, 264 mg potassium

Nutrition Chef Authors:

Lori A Smolin, PhD and Mary B Grosvenor, MS, RD

Medically Reviewed by FibonacciMD editors.

Editor's Note: This is a low-calorie, low-carb meal and would be appropriate for a lacto-vegetarian dietary regimen if you use an alternative to rennet containing parmesan. There are vegetarian hard cheeses made with plant-based rennet, like some brands of Grana Padano or Parmesan-style hard cheeses.