2 cups 1-inch wide cauliflower florets
2/3 cups Light-and-Crisp Whole-Wheat Bread Crumbs (recipe follows)
3 tablespoons freshly grated Parmesan cheese *
2 teaspoons olive oil
3 cups cold low-fat (1%) milk
3 tablespoons all-purpose flour
1 ¼ cups shredded extra-sharp cheddar cheese (5 ounces) *
¼ cup shredded Gruyère cheese (1 ounce) *
2 teaspoons mustard powder
¾ teaspoon paprika
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
6 ounces (1 ½ cups) whole-grain elbow macaroni, cooked for 3 minutes less than the package directions (about 3 cups cooked)
Nonstick cooking spray
Preheat the oven to 375 F.
Place the cauliflower into a steamer basket fitted over the pot, cover, and steam until just tender, about 5 minutes. Finely chop the steamed cauliflower.
In a small bowl, combine the bread crumbs, Parmesan, and oil.
In a large saucepan, whisk together the milk and flour until the flour is dissolved. Whisking constantly, bring the mixture to a gentle boil over medium heat. Reduce the heat to medium low and simmer and until mixture thickens slightly, 2 to 3 minutes. Stir in the cheddar, Gruyère, mustard powder, paprika, salt,black pepper, and the cayenne pepper. Whisk until the cheeses are melted and the mixture is smooth, 1 to 2 minutes. Add the chopped cauliflower and macaroni and stir until well coated.
Spray an ovenproof 10-inch high-sided skillet with cooking spray. Pour the mixture into the prepared skillet. Sprinkle with the bread crumb mixture, place on a baking sheet and bake until top is browned and the cheese is bubbly, 35 to 40 minutes.
Makes 6 servings
Serving size: 1 ¼ cups
Calories 360; Total Fat 14 g (Sat Fat 8 g, Mono Fat 4.7 g, Poly Fat 0.8 g); Protein 20 g; Carb 40g; Fiber 5 g; Cholesterol 40 mg; Sodium 540 mg
Excellent Source of: Calcium, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Selenium, Vitamin C
Good Source of: Copper, Fiber, Folate, Iron, Niacin, Pantothenic Acid, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin K, Zinc
Light-and-Crisp Whole-Wheat Bread Crumbs
4 slices of whole-wheat sandwich bread (about 1 ounce each)
Preheat the oven to 350 F.
Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading evenly. Bake until golden brown, about 12 minutes. Store the bread crumbs in an airtight container for up to 2 weeks.
Makes 1 1/3 cup bread crumbs or 4 servings
Serving size: 1/3 cup bread crumbs
Calories 70; Total Fat 1 g (Sat Fat 0 g, Mono Fat 0.5 g, Poly Fat 0.2 g); Protein 4 g; Carb 12 g; Fiber 2 g; Cholesterol 0 mg; Sodium 130 mg
Excellent source of: Manganese
Good source of: Selenium
* Many cheeses are not technically vegetarian because they are made using an animal-derived enzyme called rennet. To make this recipe officially vegetarian, use cheese labeled “vegetarian,” or “no animal enzymes.”