Diet MAC

It has been so long since I have posted a new recipe!  My school work was a bit overwhelming for a bit, and the school year is winding down at work, so I have been a busy, busy bee.  Please accept my deepest apologies in the form of post over-load!  I have at least 6 recipes I need to add to here!!!!

The first recipe I need to post about is one I made for my FANTASTIC coworkers on Friday.  Let me start by saying that if it weren’t for the amazing people I work with at BOCES, my job would be so much more stressful than it is.  But thanks to my many, wonderful coworkers, my work days are filled with laughter and excitement!  So to thank the spectacular team of people I have the pleasure of working with, I like to treat them (often) to goodies!  On Friday I made everyone this amazing macaroni and cheese!  Everyone LOVED IT (read: no leftovers).  Plus, it was a.) superrrrrrrrr easy to make and b.) healthy healthy healthy!!!!  Now I know what you are thinking:  “Ashley, Macaroni and Cheese CANNOT be healthy.  There’s cheese, cream, fat, cholesterol...”  Oh, but I have found a recipe that makes it so much better for you!  First off, instead of heavy cream, you use skim milk.  Second, instead of tons of flour and butter (to thicken the sauce), you use cauliflower.  Yes, CAULIFLOWER!!!  So that means this dish is packed with vitamins and minerals, along with a helping of vegetables in each serving!  And, you use reduced fat cheddar cheese.  There is still SOME butter and flour in the sauce, but not nearly the amount you would find in other recipes.  If I make this again, I may try it with some whole wheat pasta for another healthy kick.

RedHead Low-Fat/Low-Cal Macaroni and Cheese (aka DIET MAC [dubbed by Mike]):

(adapted from Chocolate and Carrots)

-1 (16 oz) box small noodle pasta, like macaroni, mini shells, penne, bow ties, etc (I used mini shells in mine)

-1/2 head cauliflower

-1 tsp dried mustard

-2 tsp onion salt

-2 tsp garlic powder

-1 tsp ground black pepper

-1 tsp salt

-1 medium-sized onion, diced

-3 tbsp butter or margarine

-1/4 cup flour

-3 1/2 cups skim milk, divided

-4 cups grated part-skim (reduced fat) sharp cheddar cheese, divided

-3/4 cup plain bread crumbs

-3 tbsp butter, cut into cubes for topping

Preheat oven to 350 degrees.  Spray a 13”x9” baking dish with cooking spray, and set aside.  Bring a large pot of water to a boil. Add a few table spoons of salt to the water.  Trim the cauliflower and break into small pieces.  Add the cauliflower to the boiling water and cook until tender, about 10-15 mins.   

Strain the cauliflower from the water and place in a food processor.  

  Add ½ cup of skim milk to the cauliflower.  Puree until cauliflower is thick and smooth.  Add the dried mustard, onion salt, garlic powder, salt, and pepper to the cauliflower, and blend until mixed in.  Set aside.

In the same pot, cook the pasta according to box instructions, until al dente.  While the pasta cooks, make the sauce.  In a large saucepan, melt 3 tbsp butter over high heat.  Add the onions, and sauté for 3-4 mins, until the onions turn translucent.  

 Next, add the flour, and whisk to form a paste.

While continuously whisking, slowly add the rest of the skim milk.  

Bring the mixture to a boil, then turn the heat down to low, and allow the mixture to simmer for 3 mins. Keep whisking continously, otherwise the flour sinks to the bottom of the pot and will burn on the bottom.  And no one likes burnt flour in their macaroni and cheese!

Next, add the cauliflower mixture and 2 cups cheddar cheese.  Whisk whisk whisk to blend it in until it is all melted.

When the pasta is done cooking, strain it and toss it into the sauce.  Stir to coat the pasta thoroughly, then pour the mixture into your greased 13"x9" pan.  Top with the remaining cheese and sprinkle the breadcrumbs on top of that.  Dot the top with the cubed butter.  

Bake for 40-45 mins, or until the macaroni and cheese is bubbly, and the cheese on top is melted.  Enjoy this, guilt-free.  Maybe you will even make it for your coworkers. =)