Cauliflower Macaroni and Cheese

Cauliflower is a favorite raw or cooked and if you add cheese…well it makes it twice as good.  So if you are following a strict DASH diet this may not be the dish for you, but if you are looking for a great side dish, made from scratch I think you will like this one.  This is from The Everyday DASH Diet Cookbook by Marla Heller.  I found it on a cookbook review by  She Knows.

Cauliflower Macaroni and Cheese



  • 1 head cauliflower, trimmed and broken into bite-size florets
  • 1-1/4 cups elbow macaroni
  • Canola oil in a pump sprayer
  • 2 cups low-fat (1%) milk
  • 1 tablespoon cornstarch
  • 1 teaspoon dry mustard powder
  • 4 ounces (1 cup) shredded reduced-sodium mild Cheddar cheese
  • 4 ounces (1 cup) shredded Swiss cheese
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup panko (Japanese-style breadcrumbs), preferably whole-wheat panko


  1. Bring a large pot of water to a boil over high heat. Add the cauliflower and cook just until crisp-tender, about 5 minutes. Using a wire sieve or a skimmer, transfer the cauliflower to a colander; leave the water boiling. Drain well. Pat the cauliflower dry with paper towels.
  2. Add the macaroni to the boiling water and cook according to the package directions until it is almost tender, about 7 minutes. Drain well.
  3. Preheat the oven to 350 degrees F. Spray a 9 x 13-inch baking dish with oil.
  4. Pour the milk into a medium saucepan. Sprinkle in the cornstarch and mustard and whisk to dissolve the cornstarch. Bring to a boil over medium heat, whisking often to avoid scorching; the sauce will thicken when it comes to a boil. Remove from the heat, add the cheeses and pepper, and whisk until smooth. Add the cauliflower and macaroni and mix well. Spread in the baking dish and sprinkle with the panko.
  5. Bake until the sauce is bubbling, about 20 minutes. Let stand at room temperature for 5 minutes, then serve hot.

Nutritional Analysis (1 serving): 234 calories, 13 g protein, 23 g carbohydrates, 10 g fat, 2 g fiber, 30 mg cholesterol, 88 mg sodium, 405 mg potassium. Food groups: 1 grain, 1 dairy, 1 vegetable.


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