Cauliflower Mac and Cheese with Panko Topping
Cauliflower Mac and Cheese with Panko Topping
Saved From:
  • prep: 20 min
  • cook: 20 min
  • total: 40 min
Print Save
  • servings:
  • Summary

    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

    Video

    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

    OTHER RECIPES YOU MAY LIKE