Most mac and cheese recipes are loaded with fat and calories. While there's no way to make this comfort food completely healthy, this version has pared down those no-nos while still retaining flavor. You probably won't even notice the addition of cauliflower, which replaces some of the weighty pasta. Start by making the bread crumbs first.
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 hour, 30 minutes
Yield: 6 servings
Ingredients:
- 2 cups 1-inch-wide cauliflower florets
- 1-1/4 cups Light-and-Crisp Whole-Wheat Bread Crumbs (See below)
- 3 Tablespoons freshly grated Parmesan cheese
- 2 teaspoons olive oil
- 3 cups cold low-fat (1%) milk
- 3 Tablespoons all-purpose flour
- 1-1/4 cups shredded extra-sharp Cheddar cheese (5 ounces)
- 1/4 cup shredded Gruyère cheese (1 ounce)
- 2 teaspoons mustard powder
- 3/4 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon cayenne pepper
- 6 ounces (1-1/2 cups) whole-grain elbow macaroni, cooked for 3 minutes less than the package directions (about 3 cups cooked)
- Nonstick cooking spray
Preparation:
Preheat the oven to 375 F.
Place the cauliflower into a steamer basket fitted over the pot, cover, and steam until just tender, about 5 minutes. Finely chop the steamed cauliflower. In a small bowl, combine the bread crumbs, Parmesan cheese, and olive oil.
In a large saucepan, whisk together the milk and flour until the flour is dissolved. Whisking constantly, bring the mixture to a gentle boil over medium heat. Reduce the heat to medium low and simmer until the mixture thickens slightly, 2 to 3 minutes. Stir in the Cheddar cheese, Gruyère cheese, mustard powder, paprika, salt, black pepper, and cayenne pepper. Whisk until the cheeses are melted and the mixture is smooth, 1 to 2 minutes. Add the chopped cauliflower and macaroni and stir until well coated.
Spray an ovenproof 10-inch high-sided skillet with cooking spray. Pour the mixture into the prepared skillet. Sprinkle with the bread crumb mixture, place on a baking sheet, and bake until the top is browned and the cheese is bubbly, 35 to 40 minutes.
Yield: 6 servings (serving size 1-1/4 cups)
Per Serving Calories 360; Total Fat 14 g (Sat Fat 8 g, Mono Fat 4.7 g, Poly Fat 0.8 g); Protein 20 g; Carb 40g; Fiber 5 g; Cholesterol 40 mg; Sodium 540 mg. Excellent source of Calcium, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Selenium, Vitamin C. Good source of Copper, Fiber, Folate, Iron, Niacin, Pantothenic Acid, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin K, Zinc
Preheat the oven to 350 F.
Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading them evenly. Bake until golden brown, about 12 minutes. Store the bread crumbs in an airtight container for up to 2 weeks.
Yield: 1-1/3 cups bread crumbs (4 servings - serving size 1/3 cup bread crumbs)
Per Serving Calories 70; Total Fat 1 g (Sat Fat 0 g, Mono Fat 0.5 g, Poly Fat 0.2 g); Protein 4 g; Carb 12 g; Fiber 2 g; Cholesterol 0 mg; Sodium 130 mg. Excellent source of Manganese. Good source of Selenium
Recipe Source: Comfort Food Fix: Feel Good Favorites Made Healthy by Ellie Krieger (John Wiley & Sons, Inc.)
Reprinted with express written permission.
Photo © 2011 Comfort Food Fix/John Wiley & Sons, licensed to About.com, Inc.
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Place the cauliflower into a steamer basket fitted over the pot, cover, and steam until just tender, about 5 minutes. Finely chop the steamed cauliflower. In a small bowl, combine the bread crumbs, Parmesan cheese, and olive oil.
In a large saucepan, whisk together the milk and flour until the flour is dissolved. Whisking constantly, bring the mixture to a gentle boil over medium heat. Reduce the heat to medium low and simmer until the mixture thickens slightly, 2 to 3 minutes. Stir in the Cheddar cheese, Gruyère cheese, mustard powder, paprika, salt, black pepper, and cayenne pepper. Whisk until the cheeses are melted and the mixture is smooth, 1 to 2 minutes. Add the chopped cauliflower and macaroni and stir until well coated.
Spray an ovenproof 10-inch high-sided skillet with cooking spray. Pour the mixture into the prepared skillet. Sprinkle with the bread crumb mixture, place on a baking sheet, and bake until the top is browned and the cheese is bubbly, 35 to 40 minutes.
Yield: 6 servings (serving size 1-1/4 cups)
Per Serving Calories 360; Total Fat 14 g (Sat Fat 8 g, Mono Fat 4.7 g, Poly Fat 0.8 g); Protein 20 g; Carb 40g; Fiber 5 g; Cholesterol 40 mg; Sodium 540 mg. Excellent source of Calcium, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Selenium, Vitamin C. Good source of Copper, Fiber, Folate, Iron, Niacin, Pantothenic Acid, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin K, Zinc
Light-and-Crisp Whole-Wheat Bread Crumbs
4 slices whole-wheat sandwich bread (about 1 ounce each)Preheat the oven to 350 F.
Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading them evenly. Bake until golden brown, about 12 minutes. Store the bread crumbs in an airtight container for up to 2 weeks.
Yield: 1-1/3 cups bread crumbs (4 servings - serving size 1/3 cup bread crumbs)
Per Serving Calories 70; Total Fat 1 g (Sat Fat 0 g, Mono Fat 0.5 g, Poly Fat 0.2 g); Protein 4 g; Carb 12 g; Fiber 2 g; Cholesterol 0 mg; Sodium 130 mg. Excellent source of Manganese. Good source of Selenium
Recipe Source: Comfort Food Fix: Feel Good Favorites Made Healthy by Ellie Krieger (John Wiley & Sons, Inc.)
Reprinted with express written permission.
Photo © 2011 Comfort Food Fix/John Wiley & Sons, licensed to About.com, Inc.
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