This clever and delicious mac and cheese rendition slips in cauliflower florets for extra nutrition. Prep tips: The key to making this dish shine is to cut the cauliflower into pieces about the same size as the noodles. For even more vitamins and fiber, stir in a cup of peas before baking.
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Cheddar Mac and Cheese with Cauliflower
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Ingredients
- 4 ounces whole-wheat elbow macaroni about 1 cup
- 3 cups cauliflower florets, about 1/2 medium head chopped into1/4-1/2-inch pieces
- 1 tablespoon unsalted butter
- 2 tablespoons all-purpose flour
- 1 cup low-sodium chicken or vegetable broth
- 1 cup reduced-fat (2%) or whole milk
- 1/4 teaspoon black or white pepper
- Pinch of cayenne pepper or to taste; optional
- 1 cup medium or sharp cheddar cheese grated
- 1/2 cup seasoned coarse bread crumbs or crushed crackers
Instructions
- Lightly oil an 8-inch square casserole. Bring 6 cups of water to a boil in a large pot. Add noodles and cook for 4 minutes. Add cauliflower pieces and cook for 3 minutes, or al dente (both cauliflower and noodles). Drain.
- While noodles are cooking, preheat broiler and place oven rack in middle position.
- Heat butter in a medium-large pot over medium heat. Whisk in flour and cook, whisking frequently, until golden, about 2 minutes. Slowly whisk in broth and milk, and cook at a low boil for 7–9 minutes, until thickened. Whisk in pepper and cayenne (if using). Whisk in cheese about 1/4 cup at a time, until melted. Taste and season with salt and additional pepper.
- Add cooked pasta and cauliflower into cheese mixture and stir to coat. Transfer to prepared pan and sprinkle with crumbs. Broil until golden, about 2 minutes.
Recipe Notes
Nutrition Facts
Cheddar Mac and Cheese with Cauliflower
Amount Per Serving
Calories 242
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 6g
30%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 28mg
9%
Sodium 338mg
14%
Total Carbohydrates 28g
9%
Dietary Fiber 3g
12%
Protein 12g
24%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 242 cal, 10g fat (3g mono, 1g poly, 6g sat), 28mg chol, 12g protein, 28g carb, 3g fiber, 338mg sodium
