Cauliflower Mac & Cheese
main meal
Time—
Yield6 portions
Energy377 kcal
Components0
Ingredients
- 375gpasta, macaroni, dried
- 5mloil, rapeseed
- 1wholeonion≈ 150 g onion
- 0.25tspsalt
- 3clovegarlic
- 1cauliflower (medium (800g/600g))≈ 600 g cauliflower
- 500mlwater≈ 500 g water
- 100gmilk, skimmed
- 55gcheese, cheddar
- 25gcheese, parmesan
- 10gmustard, dijon
- 0.5tspspice, cayenne pepper
- 0.25tspmonosodium glutamate
- 0.5tspspice, pepper, white
- 1tspspice, paprika, smoked
- 0.125tspspice, nutmeg
- 0.5tspspice, onion powder
- 50gbreadcrumbs
- 15gcheese, parmesan
- 45mlherb, parsley, fresh≈ 11.7 g herb, parsley, fresh
- 0.125tspsalt
- 0.25tspspice, pepper
Instructions
Process
- Pasta
- Cook until barely al dente in salted water
- Reserve some of the water
- Heat the oil over medium-low
- Add the onion and salt, cook 10-12 minutes until soft and lightly golden
- Add the garlic, cook 1 minute
- Add the cauliflower florets, water, skim milk. Simmer 12-15 minutes until completely soft.
- Remove from heat
- Blend everything together until smooth
- Add the cheese etc, stir well until all integrated and melted.
- If the sauce is too thin may need to be simmered to reduce
- Assembly:
- Combine the sauce and pasta, then into a baking dish
- Top with breadcrumbs etc.
- Bake 20 minutes at 200C
- Grill for 2 minutes at end if necessary to crisp the top.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 377 | 2262 |
| Protein | 17.0 | 102.1 |
| Carbohydrates | 57.8 | 346.8 |
| Total Sugars | 5.9 | 35.1 |
| Free Sugars | 0.4 | 2.6 |
| Fat | 7.3 | 44.0 |
| Saturated Fat | 3.8 | 22.9 |
| Fibre | 6.7 | 40.4 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.0 | 6.1 |
| Iron | 2.23 | 13.4 |
| Calcium | 229 | 1370 |
| Vitamin B12 | 0.573 | 3.44 |
| Omega 3 | 0 | 0 |
| Magnesium | 13.8 | 83 |
| Potassium | 279 | 1670 |
| Caffeine | 0 | 0 |
| Cost | £0.65 | £3.90 |