This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
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
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.
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.
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)|
|8 ounces||whole wheat or gluten free elbow macaroni|
|1/2 cup||2 % milk|
|8 ounces||reduced-fat white cheddar cheese (grated)|
|fresh ground black pepper to taste|
|8 Tbsp.||panko breadcrumbs|
Place a large skillet in the oven and preheat to 375°F.
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.
Serving size = 2 ounces pasta with cauliflower and sauce
Servings = 4
Amount Per Serving
|Calories 450||Calories from Fat 126|
|% Daily Value|
|Total Fat 14g|
|Saturated Fat 5g||20%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 56g||43%|
|Dietary Fiber 6g||24%|
|Vitamin A 10%||Vitamin C 32%|
|Calcium 34%||Iron 17%|
|Vitamin K 14 mcg||Potassium 342 mg|
|Magnesium 74 mg|