nutritional information

Per 1-cup serving:

  • Calories: 273
  • Protein: 16 g
  • Total Fat: 16 g
  • Saturated Fat: 9 g
  • Carbohydrates: 18 g
  • Cholesterol: 94 mg
  • Sodium: 314 mg
  • Fiber: 4 g
  • Sugar: 6 g

Mac-and-Cheese-Style Cauliflower

Mac-and-Cheese-Style Cauliflower

Serves 8

Get all the creamy, cheesy goodness of mac and cheese—without the high starch content of macaroni. To make your own breadcrumbs, tear firm, fresh bread into pieces and whirl in a food processor or blender until crumbs form.
  • 1 large head cauliflower (1 ½ lb.), cut into medium florets (8 cups)
  • 2 Tbs. butter or margarine
  • 3 Tbs. all-purpose flour
  • 2 cups low-fat milk
  • 1 clove garlic, minced (1 tsp.)
  • 2 cups grated extra-sharp Cheddar cheese
  • ½ cup nutritional yeast
  • 1 pinch cayenne pepper
  • 2 egg yolks
  • 1 ½ cups fresh breadcrumbs

1. Preheat oven to 350°F. Bring large pot of salted water to a boil. Add cauliflower florets, and boil 5 to 7 minutes, or until just tender. Drain, reserving 1 cup cooking liquid, and set aside.

2. Melt butter in same pot over medium heat. Whisk in flour, and cook 1 minute, stirring constantly. Whisk in milk, garlic, and reserved cooking liquid, and cook 7 to 10 minutes, or until sauce is thickened, whisking constantly. Remove from heat, and stir in cheese, nutritional yeast, cayenne pepper, and egg yolks until cheese is melted. Fold in cauliflower.

3. Coat 13- x 9-inch baking dish with cooking spray. Spread cauliflower mixture in baking dish, and sprinkle with breadcrumbs. Spray breadcrumbs with cooking spray. Bake 30 minutes, or until casserole is hot and bubbly and breadcrumbs are crisp and brown.

January/February 2012 p.46

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comments

This is a brilliant idea. I am currently experiencing g health issues which I believe s associated with the consumption of complex carbs. I am seeking new ways to cook without them and providing much healthier choice for my family.

Christine Cecchini - 2014-11-15 19:33:37

California mac cheese recipe.

kristen - 2014-11-12 11:48:11

nutritional yeast= brewers yeast in bulk in many health food stores.....has anyone made it without?

linda - 2014-11-07 07:40:42

If you are concerned with carbs or gluten, try almond flour, which is gluten free and lower in carbs instead of the flour to make the roux in this recipe. Since you're making your own bread crumbs, just use low carb or gluten free bread. Try a mixture of low carb bread and ground nuts like unsalted cashews, pistachios or even sunflower seeds and sprinkle that on top. Or use only ground nuts. It still be will be delicious.

Cynthia - 2014-11-06 13:28:16

I made this for dinner last night and it was absolutely delicious! Next time I need to bring a pot-luck dish, I'll be making this. Thanks for the recipe!

Laurie - 2014-10-24 15:15:59

not really low carb..but likely good.

Anna Kahuria - 2014-10-08 01:36:35

Sorry, this isn't a low carb recipe. True low carb recipes do not include flour, breadcrumbs or low fat anything and 18 grams of carbs per serving is nearly a day's worth of carbs to a true low carber!

Linda Casto - 2014-10-07 16:24:00

Let's make this asap!

Anne Walker - 2014-10-06 18:18:30

Good stuff!

Anne Walker - 2014-10-06 18:17:36

2 tbs butter?! nothx

hmmm - 2014-10-06 14:17:40

Looks delicious!

Sylvia Stevenson - 2014-10-05 00:41:17

I made this tonight. I love cauliflower so I'm always looking for new things to do with it. I don't ever need mac-and-cheese with noodles again.

Katie - 2014-09-14 00:10:24

I just made this!!! IS AWESOME!! My 2 year old love it ( I just change the milk for almond breeze unsweetened and We love it!! Definitely a MUST have!

Paola M - 2014-08-27 23:37:22

Delicious! I may add some pepper or some type of spicy cheese next time, and will try almond milk (ran out) My 16 month old and I had it for dinner tonight and we both loved it. I'll definitely remake this when my daughter is back from vacation, I think she'll even eat her cauliflower!

Tiffany - 2014-07-27 23:31:38

Just made this a few nights ago and it was fantastic! Posting the link to this on my blog now! MUST share the goodness!! Thank you!

Cassie @ Habitude Fitness - 2014-07-12 09:11:41