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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta and gluten-free breadcrumbs in this dish.

 

"They take great pride in making their dinner cost much; I take my pride in making my dinner cost so little."
-Henry David Thoreau, Author

The refrigerator light goes on...

This is a great, healthy Mac & Cheese that kids love. The roasted flavor of the cauliflower is really fantastic and the best part is that they'll hardly notice that there are veggies in their dinner.

The key to this is to not overheat the sauce. The eggs need to cook, but if you let the sauce boil, it will likely curdle. That won't really affect the flavor, but the texture will be a bit lumpy. I love the panko breadcrumbs on this Mac & Cheese. They make it a bit more sophisticated and the crunch is great. There are some excellent gluten-free breadcrumbs on the market now: I like Ian's Gluten-Free Panko Breadcrumbs.

Al Dente

An Italian phrase whose literal translation means "to the tooth." A food is said to be cooked al dente when there is a slight resistance when it is bitten. The term is used for any food, not just pasta. Lightly blanched asparagus, for example, is said to be cooked al dente.


 

Cauliflower Mac and Cheese



Servings: 4 | Serving size: 2 ounces pasta with cauliflower and sauce

Cooking time: 45 minutes

This recipe can easily be multiplied or cut in half to serve 2. Leftovers are good. Reheat gently after adding 1- Tbsp. of 2 % milk per serving.

2 tsp. olive oil
12 ounces cauliflower (cut into 1/2 inch flowerets)
6 quarts water
8 ounces whole wheat or gluten free elbow macaroni
2 large eggs
1/2 cup 2 % milk
8 ounces reduced-fat white cheddar cheese (grated)
fresh ground black pepper to taste
8 Tbsp. panko breadcrumbs

Cauliflower Mac and Cheese recipe from Dr. Gourmet

Place a large skillet in the oven and preheat to 375F.

When the oven is hot add the olive oil to the pan and then the cauliflower. Toss well.

Roast for about 20 minutes. Toss the cauliflower about every 5 minutes.

Remove and set aside.

Increase the heat of the oven to broil.

While the cauliflower is cooking, place the water in a medium stock-pot over high heat and bring to a boil. Add the pasta and cook until done. Do not overcook the pasta should be cooked al dente.

While the pasta is cooking, combine the eggs and milk in a medium sauce pan. Whisk until smooth. Add the reduced-fat cheddar cheese and salt.

When the pasta is done, drain well and add it to the sauce pan with the cheese over medium heat. Stir well until the cheese is completely melted and creamy. Don't let the mixture boil, and when the sauce is very thick, remove from the heat.

Add the roasted cauliflower and fold together gently.

Place the Mac and Cheese in 4 individual oven proof bowls. Top with pepper to taste and then sprinkle 2 tablespoons of panko on top of each of the four bowls.

Place under the broiler for 1 to 2 minutes - until the bread crumbs are lightly toasted - and serve.

Nutrition Facts

Serving size = 2 ounces pasta with cauliflower and sauce

Servings = 4

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Amount Per Serving

Calories 450 Calories from Fat 126
  % Daily Value
Total Fat 14g
    Saturated Fat 5g 20%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 61mg 20%
Sodium 498mg 22%
Total Carbohydrates 56g 43%
    Dietary Fiber 6g 24%
    Sugars 5g
Protein 27g
Vitamin A 10% Vitamin C 32%
Calcium 34% Iron 17%
Vitamin K 14 mcg Potassium 342 mg
Magnesium 74 mg