Chef Govind Armstrong’s Healthy Mac N Cheese
by:
My healthy Macaroni & Cheese, as seen on Recipe Rehab.
ingredients
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serves: 8
2 cups coarsely chopped cauliflower florets
1 medium onion, coarsely chopped
2 cloves garlic
1/2 cup plain nonfat Greek-style yogurt
2 tablespoons nondairy butter spread, such as Earth Balance
2 tablespoons whole-wheat flour
2 cups low fat milk, plus 1/4 cup if needed
1 tablespoon Dijon mustard
1 cup small curd fat free cottage cheese
2 cups shredded low fat cheddar cheese, preferably white
1 cup shredded low fat mozzarella cheese, preferably smoked
1 1/2 pounds whole grain elbow pasta, cooked al dente
1/2 cup whole-wheat Panko bread crumbs, such as Ian’s
1/2 teaspoon paprika
1 tablespoon finely chopped fresh flat-leaf parsley leaves
1/4 teaspoon granulated garlic
1 tablespoon olive oil
Servings Per Recipe: 8
Amount per Serving
Calories: 257
- Total Fat: 12.3 g
- Saturated Fat: 6.5 g
- Trans Fat: 0.2 g
- Cholesterol: 22.3 mg
- Sodium: 359.5 mg
- Total Carbs: 18.2 g
- Dietary Fiber: 0.9 g
- Sugars: 5.2 g
- Protein: 18.2 g
preparation
1. 1) Preheat the oven to 325-degrees F.
2. 2) Spray a 13-by-9-inch baking dish with nonstick cooking spray. Set aside.
3. 3) Place a steamer basket in the bottom of a 3-quart pot. Add enough water to just touch the bottom of the basket. Bring the water to a boil over high heat. Arrange the cauliflower, onion, and garlic evenly around the perforated basket. Reduce the heat to medium. Cover the pot with a lid and steam the vegetables for 15 minutes, or until the cauliflower is fork tender.
4. 4) Carefully remove the basket and transfer the vegetables to a food processor.
5. 5) Add the yogurt and puree until the vegetables are completely smooth and velvety. Set aside at room temperature.
6. 6) In a large pot or deep skillet over low heat, melt the butter substitute and sprinkle in the flour. Stir constantly with a wooden spoon or whisk to cook out the raw taste of the flour and create a thick paste – take care not to allow the flour to brown.
7. 7) Add the milk and the Dijon, and whisk until smooth.
8. 8)Mix in the cottage cheese, cheddar, and mozzarella. Continue to stir to fully incorporate.
9. 9) Add the cooked macaroni and the reserved cauliflower puree. Gently fold the pasta into the sauce to thoroughly coat adding ¼ cup of milk if the mixture gets too thick.
10. 10) Pour the cheesy macaroni mixture into the prepared casserole dish, spreading it out evenly.
11. 11) Bake for 30 minutes until bubbly.
12. 12) In the meantime prepare the topping.
13. To prepare the topping, in a small bowl combine the bread crumbs, paprika, parsley, granulated garlic, and olive oil. Mix well until the ingredients are well distributed.
14. 13) Spread the topping evenly over the macaroni and cheese. Return the casserole dish to the oven for 8 to 10 minutes, until the topping is golden brown.
15. 14) Allow the mac n cheese to rest for 5 minutes before scooping and serving.
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