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Cauliflower Mac and Cheese with Panko Topping
- prep: 20 min
- cook: 20 min
- total: 40 min
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Mac and cheese gets a healthy makeover with pureed cauliflower, tangy yogurt and crispy panko.
Ingredients
- 4 cups cooked whole wheat pasta shells (or short pasta of choice)
- 1 head cauliflower (cut into florets)
- 2 cups skim milk
- 1 tablespoon flour
- 5 ounces sharp cheddar
- 1 clove garlic (grated)
- 1 tablespoon dijon mustard
- 1 pinch nutmeg
- 1/2 teaspoon sea salt
- 1/4 teaspoon cayenne
- 1/4 cup plain yogurt
- 1/2 cup panko bread crumbs
- 1 tablespoon olive oil
- 3 tablespoons parmesan cheese
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 418 % Daily Value *
- Total Fat: 21 g 32.87%
- Saturated Fat: 11 g 57.34%
- Trans Fat: 0 g %
- Cholesterol: 34 mg 11.29%
- Sodium: 512 mg 21.34%
- Calcium: 365 mg 36.54%
- Potassium: 322 mg 9.2%
- Magnesium: 0 mg 0%
- Iron: 2 mg 12.52%
- Zinc: 0 mg 0%
- Total Carbohydrate: 43 g %
- Dietary Fiber: 7 g 28.47%
- Sugar: 6 g
- Protein: 16 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 10.34%
- Vitamin C 15.97%
- Vitamin D 12.75%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat3
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables0
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy1 c
- MyPlate - Protein Total0 oz-eq
