Shred cauliflower on the holes of a box grater, and then sauté and it will resemble rice. Then use in dishes like mac and cheese, rice, or tabbouleh. This lightened version of mac and cheese uses a combo of whole wheat pasta and cauliflower, but you’d never know the difference.
Skill level: Beginner
Start to Finish: 30 minutes
Prep: 10 minutes
Cook: 20 minutes
6 ounces dried whole wheat elbow pasta (or whole wheat blend), (about 1½ cups)
1½ tablespoons extra virgin olive oil
Half of a small head of cauliflower (about 12 ounces untrimmed and 7 ounces trimmed), shredded on the large holes of a box grater, (about 2 cups)
1½ tablespoons all-purpose flour
1½ cups 1% milk
5 tablespoons low-fat buttery garlic-and-herb spreadable cheese (like Boursin cheese)
½ cup reduced-fat shredded Cheddar cheese
¼ packed cup chopped fresh basil
1. Cook the pasta according to package directions. When done, drain and set aside.
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.
2. 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.
3. 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.
4. Serve in individual bowls and top with additional basil as desired.
Nutrition Information (per serving- about 1 cup)
Calories: 330; Total Fat: 12 grams; Saturated Fat: 5 grams; Protein: 16 grams: Carbohydrates: 43 grams; Fiber: 5 grams; Sodium: 260 milligrams
Recipe provided by Liz Weiss, M.S., R.D. Co-Author, No Whine with Dinner and The Moms' Guide to Meal Makeovers.
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