Cauliflower Mac and Cheese
Cauliflower Mac and Cheese
Macaroni and cheese is a Southern favorite. Salty cheese and a creamy sauce create a comforting dish that is a perfect side to so many meals. However, when one has diabetes, dishes such as macaroni and cheese can be difficult to enjoy because of their high carbohydrate and fat content. This dish focuses on lightening a traditional macaroni recipe with the inclusion of cauliflower, which adds volume, nutrients, and fiber to the dish without adding many additional calories or grams of carbohydrates. Give this recipe a try – it is a perfect example of a classic dish meeting a healthier twist.
Print
Pin
Servings: 8
Calories: 384kcal
Equipment
- Stove
- Oven
Ingredients
- 4 cups cauliflower florets
- 2 cups elbow macaroni
- 2 TBSP butter
- 2 TBSP olive oil extra virgin
- 1/4 cup all-purpose flour
- 1/2 tsp ground mustard
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1 tsp salt
- 2 cup reduced-fat milk 2%
- 8 oz medium cheddar cheese grated
- 1/2 cup parmesan cheese
Instructions
- Preheat the oven to 400℉. Bring a large pot of water to a boil and add your macaroni noodles and cauliflower. Cook for 2 minutes less than the package instructions or just before the macaroni is "al dente". Drain the pasta and cauliflower and set aside.
- While the macaroni is cooking, in a separate saucepan over medium heat, add the butter and olive oil. Allow the butter to melt and add 1/4 cup flour. Whisk to combine and allow this to cook for 1-2 minutes to create a roux. Next season the roux with garlic powder, onion powder, ground mustard, and salt. Slowly stream in the milk, whisking consistently to prevent lumps from forming. This creates a bechamel.
- Once the bechamel has thickened, add half of the grated cheddar cheese and the grated parmesan cheese to the sauce and stir until fully combined. Pour the cheese sauce over the macaroni and cauliflower and mix well. Add to a casserole dish and top with the remaining cheddar cheese.
- Place the casserole dish in the oven and bake uncovered for 20 minutes or until the cheese on top is melted and the casserole is bubbling. Spoon out a serving and enjoy!
Nutrition
Calories: 384kcal | Carbohydrates: 36g | Protein: 17g | Fat: 20g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 45mg | Sodium: 644mg | Fiber: 2g | Sugar: 5g
