How to Make Baked Macaroni and Cheese with Cauliflower
Baked macaroni and cheese is a favorite of many. But what you usually find in baked macaroni is loads of cheese and butter, and therefore lots of calories and fat. This lightened version of baked macaroni and cheese uses just a bit of butter, sharp cheddar and cream cheese, and adds cauliflower which adds a lot of bulk without adding very many calories. You could really make this dish nutritious by using whole wheat pasta, but whole wheat or regular pasta each work well.
The first thing to do when making this low calorie baked macaroni and cheese is to gather together your ingredients. The ingredients for this dish are:
12 oz. uncooked elbow macaroni
1 head of cauliflower
2 Tbsp butter
1 medium onion, chopped fine
1 clove garlic, minced fine
2 1/2 Tbsp flour
2 cups non-fat milk
1/4 tsp salt
1/4 tsp ground black pepper
1 1/2 cups shredded sharp cheddar cheese
4 oz. reduced fat cream cheese
2 Tbsp wheat germ
Prep All Ingredients
It is helpfull if you then prep all the ingredients so that they are ready to go into the recipe when you are ready for them! First of all, bring about four quarts of water to a boil in a large pot. Add the pasta, and cook according to package directions, or until the pasta is al dente (usually around seven minutes). Then, drain the pasta in a collander, and set aside until ready to use.
While the pasta boils, grate the cheese, and chop the onion and the garlic.
Then, prepare the cauliflower.
Using a small knife, cut all around the core of the cauliflower so that you can easily remove the core, and discard the core. Then, place the entire head of cauliflower in a medium-sized pot with the cored side down. Add about two cups of water and add a pinch of salt to the water. Turn the heat to hight, and bring to a boil. Then, reduce the heat slightly so that the water simmers. Place a lid on top, and let the cauliflower steam in the simmering liquid for about 8 minutes, or until the cauliflower is fork-tender.
Keep you eye on the water level while cooking the cauliflower. Be sure that the water does not run out during the steaming process. If it does become low, add another cup of water. Remove the cauliflower from the heat, and chop it into bite-sized pieces. Set aside.
Also, be sure to preheat your oven to 350°F.
Prepare the Sauce
Next, in a large high-sided pan, melt the butter over medium-high heat until it begins to sizzle. Then add the chopped onion and the minced garlic, and cook the mixture for four to five minutes, or until the onion is tender and opaque. Then add the flour and use a wire whisk to quickly cook together the onions, garlic and flour. Cook for one minute. Then slowly add the milk as you continue whisking with the whisk.
Continue to cook until the mixture begins to thicken, about two to three minutes. Remove the pan from the heat, and add the salt and the pepper. Then add one cup of the shredded cheddar cheese. Stir to combine, and then add the cream cheese, one small chunk at a time. Continue to stir the sauce until all of the cheeses are melted and the sauce is smooth.
Next, place the cooked pasta in a large mixing bowl. Add the chopped cauliflower, and toss so that the pasta and cauliflower are evenly combined. Then pour the sauce over the pasta mixture, and stir together with a large spoon until all the pasta and cauliflower is evenly coated. Pour the mixture into a 9x13 inch baking pan coated with non-stick cooking spray. Sprinkle the wheat germ evenly over the pasta, and then evenly distribute the remaining half cup of shredded cheddar cheese over the top.
Next, place the macaroni in the preheated oven at 350°F, and bake for twenty minutes, until the cheese on top is melted and bubbly. Remove the macaroni from the oven, and allow it to sit for about ten minutes before serving. Serve with a fresh green salad with viniagrette dressing for a complete meal. Serves 8
Per Serving Calories 357, Fat 14 grams, Carbs 42 grams, Pro 16 grams
Baked macaroni and cheese is a favorite of many. But what you usually find in baked macaroni is loads of cheese and butter, and therefore lots of calories and fat. This lightened version of baked macaroni and cheese uses just a bit of butter, sharp cheddar and cream cheese, and adds cauliflower which adds a lot of bulk without adding very many calories. You could really make this dish nutritious by using whole wheat pasta, but whole wheat or regular pasta each work well.
The first thing to do when making this low calorie baked macaroni and cheese is to gather together your ingredients. The ingredients for this dish are:
12 oz. uncooked elbow macaroni
1 head of cauliflower
2 Tbsp butter
1 medium onion, chopped fine
1 clove garlic, minced fine
2 1/2 Tbsp flour
2 cups non-fat milk
1/4 tsp salt
1/4 tsp ground black pepper
1 1/2 cups shredded sharp cheddar cheese
4 oz. reduced fat cream cheese
2 Tbsp wheat germ
Prep All Ingredients
It is helpfull if you then prep all the ingredients so that they are ready to go into the recipe when you are ready for them! First of all, bring about four quarts of water to a boil in a large pot. Add the pasta, and cook according to package directions, or until the pasta is al dente (usually around seven minutes). Then, drain the pasta in a collander, and set aside until ready to use.
While the pasta boils, grate the cheese, and chop the onion and the garlic.
Then, prepare the cauliflower.
Using a small knife, cut all around the core of the cauliflower so that you can easily remove the core, and discard the core. Then, place the entire head of cauliflower in a medium-sized pot with the cored side down. Add about two cups of water and add a pinch of salt to the water. Turn the heat to hight, and bring to a boil. Then, reduce the heat slightly so that the water simmers. Place a lid on top, and let the cauliflower steam in the simmering liquid for about 8 minutes, or until the cauliflower is fork-tender.
Keep you eye on the water level while cooking the cauliflower. Be sure that the water does not run out during the steaming process. If it does become low, add another cup of water. Remove the cauliflower from the heat, and chop it into bite-sized pieces. Set aside.
Also, be sure to preheat your oven to 350°F.
Prepare the Sauce
Next, in a large high-sided pan, melt the butter over medium-high heat until it begins to sizzle. Then add the chopped onion and the minced garlic, and cook the mixture for four to five minutes, or until the onion is tender and opaque. Then add the flour and use a wire whisk to quickly cook together the onions, garlic and flour. Cook for one minute. Then slowly add the milk as you continue whisking with the whisk.
Continue to cook until the mixture begins to thicken, about two to three minutes. Remove the pan from the heat, and add the salt and the pepper. Then add one cup of the shredded cheddar cheese. Stir to combine, and then add the cream cheese, one small chunk at a time. Continue to stir the sauce until all of the cheeses are melted and the sauce is smooth.
Next, place the cooked pasta in a large mixing bowl. Add the chopped cauliflower, and toss so that the pasta and cauliflower are evenly combined. Then pour the sauce over the pasta mixture, and stir together with a large spoon until all the pasta and cauliflower is evenly coated. Pour the mixture into a 9x13 inch baking pan coated with non-stick cooking spray. Sprinkle the wheat germ evenly over the pasta, and then evenly distribute the remaining half cup of shredded cheddar cheese over the top.
Next, place the macaroni in the preheated oven at 350°F, and bake for twenty minutes, until the cheese on top is melted and bubbly. Remove the macaroni from the oven, and allow it to sit for about ten minutes before serving. Serve with a fresh green salad with viniagrette dressing for a complete meal. Serves 8
Per Serving Calories 357, Fat 14 grams, Carbs 42 grams, Pro 16 grams
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