Classic macaroni and cheese has more than 800 calories and well over a day’s worth of saturated fat. This healthy makeover uses a surprise ingredient – cauliflower – to add nutrients, along with creamless cream sauce to cut the fat and whole wheat pasta to boost the fiber.
VIDEO TRANSCRIPT
Makes 4 Servings (about 1 cup each)
6 ounces dried whole wheat elbow pasta (or whole wheat blend) (about 1½ cups)
1½ tablespoons extra virgin olive oil
1/2 of a small head of cauliflower (7 3/8th ounces trimmed / 11 5/8th untrimmed), shredded on the large holes of a box grater (about 2 cups) * It will look like rice 1½ tablespoons all-purpose flour
1½ cups 1% low-fat milk
5 tablespoons low-fat buttery garlic-and-herb spreadable cheese
1/2 cup reduced-fat Cheddar cheese
¼ cup chopped fresh basil
Kosher salt
Black pepper
1. Cook the pasta according to package directions. When done, drain and set aside.
2. In the same saucepan, heat the oil over medium heat. Add the cauliflower and cook, stirring occasionally, until tender, 4 to 5 minutes. Add the flour and whisk until combined, 1 minute.
3. Whisk the milk slowly into the cauliflower mixture. Raise the heat and bring to a low boil, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 3 minutes.
4. Remove from the heat and stir in the garlic-and-herb cheese and the Cheddar cheese until combined. Stir in the cooked pasta until combined. Stir in the basil, and season with salt and pepper to taste.
5. Serve in individual bowls and top with additional basil as desired.
Nutrition Information per Serving (1 cup): 330 calories, 12g fat (5g saturated), 260mg sodium, 43g carbohydrate, 5g fiber, 16g protein, 15% vitamin A, 45% vitamin C, 35% calcium, 10% iron