Tuesday, January 14, 2014

Low-cal Mac and Cheese (with Cauliflower)

Mac and Cheese

INGREDIENTS

1 1/4 cups skim milk
2 tablespoons light cream cheese
1 1/2 tablespoons whole-wheat flour
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon garlic powder
Dash of cayenne pepper (optional)
3/4 cup shredded cheddar
1/2 cup shredded Monterey Jack cheese
1/4 cup shredded Parmesan
1/2 teaspoon Dijon mustard
4 cups cooked whole-wheat spiral pasta
2 cups chopped cauliflower (about 1/2 a medium head), steamed

PREPARATION
  1. 1. Cook the pasta and cauliflower in water.
  2. 2.  In a medium saucepan, combine milk, cream cheese, flour, salt, pepper, garlic powder and cayenne, if desired. Cook over medium-high heat, stirring, until mixture comes to a slow boil, 5 to 7 minutes. 
  3. 3. Remove pan from heat; stir in remaining cheeses and mustard until cheese melts. 
  4. 4. Add in pasta and cauliflower. stir into cheese mixture. 
  5. 5. Divide pasta evenly among 7 bowls/tupperware.

Nutrition (7 servings, 1 cup each)

235 calories per 1 cup, 
9 g fat (5 g saturated), 27 g carbs, 4 g fiber, 14 g protein

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