Recipes ofRachel Scrivin

Dietitian · DT7744

Online Nutrition Education and Consulting


Macaroni Cauliflower Cheese

Tuesday, November 13, 2018
Total time
35 minutes
Preparation time
15 minutes

This recipes has plenty of cauliflower hidden in the white sauce to boost up the vitamins of this dish.

or500 grams of macaroni, cooked, unenriched
or2 chopped cups (1/2" pieces) of cauliflower, raw (214 g)
or1 large unit of onions, raw (150 g)
or2 cloves of garlic, raw (6 g)
or1 tablespoon of oil, olive (11 g)
or50 grams of butter, regular
or2 level tablespoons of flour, wheat, white, plain, soft (40 g)
or2 cups of milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A (490 g)
or200 grams of cheese, cheddar
or1/2 level teaspoon of salt (3 g)
or1/2 level teaspoon of pepper, black (1 g)
or200 grams of turkey ham, cured turkey thigh meat
or50 grams of pumpkin seeds
Bring the water to the boil, add the macaroni and cook until al dente (soft) – Drain off the excess water and leave with the lid on to the side.
Use a blender to finely chop up the cauliflower, garlic and onion.
Heat up the olive oil in a pan and add the finely chopped cauliflower, garlic and onion. Cook until slightly brown.
In a pot, melt the butter, mix through the flour, then add the milk, 100 mL at a time (let the mixture thicken then continue to add more milk). Grate the tasty cheese and mix through the white sauce. Add the cauliflower, garlic, onion, salt, pepper and chopped up meat. Mix the white sauce mixture into the pasta, stir well.
Put the cauliflower macaroni cheese into a large oven proof dish, sprinkle the pumpkin seeds over the top. Cook in a hot oven (180 degrees Celsius) for 10 minutes.
Nutritional information
Per 100 gPer portion (319 g)% DRI
Energy163 kcal521 kcal26 %
Fat9 g28 g43 %
Fatty acids, total saturated4 g13 g66 %
Cholesterol26 mg81 mg27 %
Sodium271 mg863 mg36 %
Carbohydrate14 g43 g14 %
Sugars1 g3 gremove
Fiber1 g3 g12 %
Protein8 g25 gremove