Cauliflower Mac N Cheese

Health score
29%
Cauliflower Mac N Cheese
110 min.
6
733kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • tablespoons butter 
  • large head cauliflower 
  • cup chicken stock see 
  • tablespoons dijon mustard 
  • tablespoons flour 
  • sprigs sage leaves fresh very thinly sliced
  • cloves garlic finely chopped
  • cup gruyère cheese 
  • servings nutmeg freshly grated
  • tablespoon olive oil extra-virgin
  •  onion finely chopped
  • cup parmigiano cheese shredded
  • servings salt 
  • cup sharp cheddar cheese white
  • pound short cut pasta whole wheat whole (recommended: macaroni, ziti or penne rigate or, or grain pasta)
  • small bundle watercress washed and chopped
  • 2.5 cups milk whole

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pot
  • baking pan
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Bring water to a boil for pasta. Salt the water and undercook the pasta by 2 minutes, about 5 to 6 minutes.
  3. While the water comes to a boil, in a covered Dutch oven heat extra-virgin olive oil over medium to medium-high heat.
  4. Cut the core away from the cauliflower and set the head into the pot and add 1 cup stock, cover and steam 12 to 15 minutes until tender.
  5. Remove and separate the cauliflower into florets. Discard water from pot.
  6. Over medium heat in the same pot, melt the butter, then add onions and garlic.
  7. Saute for 3 to 4 minutes, until tender.
  8. Add in the flour and whisk for 1 minute.
  9. Whisk in the whole milk and season with salt, pepper, nutmeg, and sage. When thickened, stir in the Dijon mustard and 2/3 of the combined cheeses.
  10. Drain the pasta, add to the cauliflower, stir in the cheese sauce, transfer to baking dish, top with remaining cheese. Cool completely and cover for a make-ahead meal.
  11. Preheat the oven to 400 degrees F.
  12. Bake until brown on a baking sheet to catch the bubble-over. The casserole will take 40 to 45 minutes to heat through.
  13. Garnish bowls of cauli-mac-n-cheese with chopped spicy watercress.

Nutrition Facts

Calories733kcal
Protein18.95%
Fat39.15%
Carbs41.9%

Properties

Glycemic Index
78.67
Glycemic Load
6.47
Inflammation Score
-8
Nutrition Score
33.402174099632%

Flavonoids

Apigenin
0.05mg
Luteolin
0.13mg
Isorhamnetin
0.92mg
Kaempferol
0.67mg
Myricetin
0.04mg
Quercetin
4.56mg

Nutrients percent of daily need

Calories:732.8kcal
36.64%
Fat:32.07g
49.33%
Saturated Fat:17.39g
108.71%
Carbohydrates:77.23g
25.74%
Net Carbohydrates:70.89g
25.78%
Sugar:11.94g
13.27%
Cholesterol:82.82mg
27.61%
Sodium:985.03mg
42.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.92g
69.84%
Selenium:67.16µg
95.94%
Vitamin C:69.69mg
84.48%
Calcium:744.64mg
74.46%
Phosphorus:677.09mg
67.71%
Manganese:1.12mg
55.93%
Copper:0.97mg
48.68%
Vitamin B2:0.54mg
31.56%
Folate:115.25µg
28.81%
Vitamin B6:0.55mg
27.66%
Zinc:4.09mg
27.28%
Magnesium:105.12mg
26.28%
Fiber:6.35g
25.38%
Potassium:887.13mg
25.35%
Vitamin K:26.16µg
24.91%
Vitamin B12:1.31µg
21.88%
Vitamin B5:1.99mg
19.91%
Vitamin B1:0.29mg
19.57%
Vitamin A:880.27IU
17.61%
Vitamin B3:3.13mg
15.64%
Iron:2.29mg
12.75%
Vitamin D:1.45µg
9.64%
Vitamin E:1.02mg
6.82%