How to save calories when making the cheese sauce:

I use fat-free milk to make the sauce and thicken it with a flour slurry. I save calories by not making a roux with butter, and that gives me more leeway in the cheese allowance. Just 1 tablespoon of butter has about the same calories as a quarter cup of shredded cheese.

How do you make a lump-free cheese sauce?

The trick to making a lump free sauce is to heat up most of the milk until it is steaming. Whisk a little cold milk with the sauce seasonings and flour on the side (that’s called a slurry). Whisking the slurry into the steaming milk before it boils, and then whisking it more as it comes up to a boil ensures smooth results. Then remove sauce from heat and add in the cheese. It will melt right into the sauce.

How to add flavor to the cheese sauce without adding calories:

I add a touch of Dijon mustard, garlic powder and white pepper to boost the flavor of the cheese without adding extra calories.

How to reheat chilled or frozen macaroni and cheese:

If frozen, bake the macaroni and cheese at 350 degrees F for 1 to 1-1/2 hours, or until warmed through. If chilled, bake at 350 degrees F for 20-30 minutes, or until warmed through.

Cauliflower Macaroni and Cheese with Vegetables

Description

A healthy macaroni and cheese recipe for the springtime! With cauliflower, peas and edamame and crunchy breadcrumb topping. It is made lighter with non-fat milk and no butter, but there is still plenty of flavor!

Ingredients

Units Scale

8 ounces (2-Cups) whole-wheat macaroni
2 cups chopped raw cauliflower florets, about 1/2 head
1 cup frozen peas, thawed
1 cup frozen shelled edamame, thawed
2 3/4 cups low-fat milk, divided
1/4 cup all-purpose flour
2 teaspoon Dijon mustard
1 teaspoon salt, plus a pinch
1/4 teaspoon granulated garlic powder
1/4 teaspoon ground white pepper
8 ounces shredded Sharp Cheddar such as Cabot Vermont Sharp
1/4 cup chopped fresh chives
2 tablespoons breadcrumbs, preferably whole-wheat
1 teaspoon organic canola oil or avocado oil
1/2 teaspoon paprika

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Instructions

Coat an 2 ½ quart baking dish with cooking spray. Preheat oven to 400 degrees F. Bring a large pot of lightly salted water to a boil.
When water boils, cook pasta 1 minute less than time according to package instructions. In last 2 minutes of cooking time, add cauliflower, peas and edamame to cooking liquid. Drain thoroughly (the pasta and vegetables will continue cooking in the sauce in step 4.)
Meanwhile, heat 2 ¼ cups milk in a medium saucepan over medium heat until steaming but not simmering. Whisk the remaining ½ cup milk, flour, Dijon, 1 teaspoon salt, garlic powder and white pepper in a small bowl. Whisk the flour mixture into the steaming milk, and continue heating, stirring often, until the mixture thickens and bubbles, about 4 minutes. Remove from the heat and stir in cheddar and chives. Stir until melted and smooth.
Stir pasta and cauliflower into cheese sauce. Transfer the pasta to the prepared dish (it will seem very loose.) Mix breadcrumbs, oil paprika and the pinch salt in a small dish. Top macaroni with the breadcrumb mixture. Transfer to the oven and bake until bubbling and the breadcrumb topping is golden, 18 to 22 minutes. Let sit about 10 minutes to cool before serving.

Notes

Total time includes 10 minutes of cooling time.

Make Ahead:

Cook the pasta, cheese sauce and breadcrumbs. Assemble the macaroni and cheese in a baking dish. Before baking, cover with tin foil and wrap with plastic wrap. Store it in the refrigerator for up to 2 days or freeze it for 2 to 3 months.

Prep Time: 25 minutes
Cook Time: 45 minutes
Category: Main Course
Method: Stove Top and Oven
Cuisine: American

Nutrition

Serving Size: 1/6th casserole
Calories: 488
Sodium: 852
Fat: 18 g
Saturated Fat: 9 g
Carbohydrates: 57
Fiber: 11
Protein: 30