I love macaroni and cheese. I could eat it for breakfast, lunch, and dinner. It’s one thing to enjoy it for one day, but let’s be real. How many of us have enough leftover mac and cheese and everything else to get us to Christmas?! Not to mention it’s far from healthy. So what did we decide to do instead? Use cauliflower and completely omit the macaroni noodles. I’m not the biggest fan of cauliflower, but this dish is so good, you won’t miss the noodles!
What you’ll need:
1 large head of cauliflower
½ cup skim milk
½ cup of low-sodium chicken broth
2 tbsp. all-purpose or whole-wheat flour
One small onion, sliced thin or diced
2 cups of cheddar cheese, preferably freshly-grated
Pinch of nutmeg
Salt and pepper to taste
How to prepare:
Chop cauliflower in to small florets, and place into a pot of boiling and lightly salted water for about 3 minutes. Drain in a colander and set aside.
Preheat your oven to 375 degrees. To make the sauce (roux), in a medium heat sauce pan, place 1 tbsp of butter in the pan and let melt around the bottom. Add flour and stir with a whisk until flour and butter have come together, resembling a paste-like substance. Add milk and chicken broth, and a pinch of nutmeg and stir together, making sure as many lumps are removed as possible. Continue whisking for several minutes. Add about ½ cup of your shredded cheese into your sauce and continue to whisk. Don’t walk away from you sauce! You may need to reduce your heat to low depending on how fast your roux is thickening up. You know your sauce is ready when it coats and sticks to the back of a spoon.
Place cauliflower in a baking dish that has been coated with non-stick spray. Sprinkle with a little salt and pepper to season. Add onion and sauce and stir together, making sure everything is evenly mixed. Sprinkle the top with remaining shredded cheese. Baked for about 35-40 minutes. Let cool for several minutes before serving.
Nutritional Analysis: 120 calories, 8g fat, 6g carbohydrates and 9g protein per serving.
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