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Skinny Cauliflower Macaroni and Cheese

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  • Prep 30 min
  • Total 55 min
  • Servings 6
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The savory version of having your cake and eating it too, this slimmed-down, super-creamy mac and cheese gets a veggie boost from 2 cups of cauliflower florets, which add wonderful flavor and texture.
By Betty Crocker Kitchens
Updated Dec 26, 2017
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Ingredients

  • 8 cups water
  • 2 cups chopped cauliflower florets
  • 1 cup uncooked elbow macaroni (8 oz)
  • 1 1/2 cups fat-free (skim) milk
  • 3 tablespoons Gold Medal™ all-purpose flour
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground red pepper (cayenne)
  • 2 cups shredded sharp Cheddar cheese (8 oz)
  • 1/2 cup Progresso™ Panko Italian style crispy bread crumbs
  • 1 tablespoon butter, melted
Make With
Gold Medal Flour

Steps

  • 1
    In 4-quart saucepan, heat water to boiling over medium heat. Add cauliflower and macaroni; cook 5 to 7 minutes, stirring frequently, until macaroni is tender. Drain; return to saucepan, and cover to keep warm.
  • 2
    Meanwhile, heat oven to 350°F. Spray 2-quart glass baking dish with cooking spray. In 2-quart saucepan, stir milk, flour, mustard, salt, black pepper and red pepper with whisk until smooth. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from heat. Stir in cheese until melted.
  • 3
    Add cheese sauce to cooked pasta mixture; mix well. Spoon into baking dish. In small bowl, mix bread crumbs and melted butter. Sprinkle over pasta mixture in baking dish. Bake 20 to 25 minutes or until edges are bubbly.

Tips from the Betty Crocker Kitchens

  • tip 1
    Short on time? Opt for bagged cauliflower florets.
  • tip 2
    Be sure to stir the cauliflower and macaroni frequently while boiling to make sure the macaroni doesn’t stick to the bottom of the pan.

Nutrition

410 Calories, 16g Total Fat, 19g Protein, 47g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
410
Calories from Fat
150
Total Fat
16g
25%
Saturated Fat
9g
44%
Trans Fat
1/2g
Cholesterol
45mg
15%
Sodium
670mg
28%
Potassium
290mg
8%
Total Carbohydrate
47g
16%
Dietary Fiber
3g
11%
Sugars
5g
Protein
19g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
15%
15%
Calcium
35%
35%
Iron
10%
10%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • This cauliflower mac and cheese recipe makes it possible to have your favorite pasta without sacrificing flavor — seriously! All the rich, creamy and cheesy elements of your favorite mac and cheese recipes are there at just 410 calories per serving. The Betty Crocker Kitchens sneakily added in lots of cauliflower among the gooey cheese and pasta so you get an extra veggie boost that also adds the perfect texture. You won’t even notice you’re getting a serving of vegetables! And even though this recipe will only take you 30 minutes to prepare, you should definitely read up on how to make the perfect mac and cheese every time.
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