• (No Mac) Cauliflower -n-Cheese

    This delicious, cheesy recipe is reminiscent of your favorite mac-n-cheese, but without the high carbs/starch content. It's a wonderful vegetarian or low carb-dish.
    Delicious Mac & Cheese Flavor without the carbs!

    If you prefer a gluten-free option use 1 1/2 Tablespoons of arrowroot powder or tapioca flour instead of flour.

    You'll Need:

    * 1 large head cauliflower (1 1/2 lb.), cut into medium florets (8 cups)
    * 2 Tbs. butter or margarine
    * 3 Tbs. all-purpose flour
    * 2 cups low-fat milk
    * 1 clove garlic, minced (1 tsp.)
    * 2 cups grated extra-sharp Cheddar cheese
    * 1 pinch cayenne pepper
    * 2 egg yolks
    * 1 c. Panko Breadcrumbs (*optional)

    Preheat the oven to 350F

    Great substitute for Macaroni and Cheese

    Steam the cauliflower florets until slightly tender. (You can do this by boiling a pot of water- salt it lightly), and cooking them for approx 6 minutes. I use our Orka Vegetable steamer pan and cook for 4 minutes.

    In the meantime, in a medium saucepan melt butter, whisk in flour and cook for 1 full minute, whisking constantly.

    Add garlic and milk, stirring constantly over medium heat until mixture thickens, remove from heat and stir in cheese, cayenne pepper, and egg
    yolks, whisking constantly until smooth.

    If you intend to make this a low carb dish, omit the breadcrumbs!

    Frugal Vegetarian

    Spray a 9x13 pan generously with cooking spray, add steamed cauliflower florets, pour cheese sauce over the cauliflower, making sure to coat all pieces well. Sprinkle with breadcrumbs (lightly spray breadcrumbs with cooking spray if you want them to brown well!), bake at 350F for 30 minutes



    This makes a hearty meatless main dish or a delightful side dish with grilled meats.

    Serves 8 (1 cup each)
    Comments 6 Comments
    1. glitterophelia's Avatar
      glitterophelia -
      this sounds really great!! I admit I don't eat cauliflower much, but this, I'd like to try!
    1. makyel3's Avatar
      makyel3 -
      I like the idea of getting more veggies in my family this way!
    1. MrsAngelD's Avatar
      MrsAngelD -
      Ok I have to say it, you mention the high carbs in pasta, but then your recipe calls for flour which is also carbs. If you're really going for low carb I suggest replacing that flour with arrow root or xanthan gum.
    1. GB101's Avatar
      GB101 -
      Quote Originally Posted by MrsAngelD View Post
      Ok I have to say it, you mention the high carbs in pasta, but then your recipe calls for flour which is also carbs. If you're really going for low carb I suggest replacing that flour with arrow root or xanthan gum.
      Hehe, there's always one in every crowd, right..

      there are 86 grams of carbs in a serving of spaghetti

      there are 95 grams of carbs in 1 cup of flour- (16 tbs) 95/16 = 5.9gm

      there are 3 Tbs in the entire recipe- which is 17 grams of carbs. Divided by 8 Servings which equals 2.22 grams of carbs per serving.

      I think that's still considered Low Carb, by any standard.

      Arrow root powder actually has 113 grams of carbs per cup, which is considerably more than flour. Xanthan gum is a largely indigestible polysaccharide.
    1. KeishaJL's Avatar
      KeishaJL -
      I tried the recipe tonight and the sauce wasn't creamy at all. I thought I followed directions exactly. Well, except one head of cauliflower was only 4 cups not 8. Luckily I had some California Mix veg in the freezer so I threw that in to boil too.

      It was delish ... if I can just figure out why the sauce was grainy.
    1. GB101's Avatar
      GB101 -
      Quote Originally Posted by KeishaJL View Post
      I tried the recipe tonight and the sauce wasn't creamy at all. I thought I followed directions exactly. Well, except one head of cauliflower was only 4 cups not 8. Luckily I had some California Mix veg in the freezer so I threw that in to boil too.

      It was delish ... if I can just figure out why the sauce was grainy.
      Graininess happens when you cook with the heat set too high. It causes the cheese to seperate (& the milk too!) which in turn leaves a grainy texture. Next time reduce the heat considerably and bring it to a simmer, but don't Boil it.
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