Vegetable Mac & Cheese | Cook For Your Life

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Vegetable Mac & Cheese

Name: Vegetable Mac & Cheese
Prep time: 30

(53 votes, average: 3.74 out of 5)

30 min prep

4 servings

Carrot Icon for Number of Ingredients Size

13 ingredients

Mac and cheese is everyone’s favorite comfort food, especially children. Make this vegetable mac & cheese with whole-wheat pasta and cancer-fighting cruciferous veggies, and it becomes an inexpensive, healthy meal that will help...

½ pound whole wheat pasta
4 tablespoons butter
1/4 cup all-purpose flour
2 cups warm milk
½ teaspoon freshly grated nutmeg
2 teaspoons grated Parmesan cheese
½ teaspoon salt, or to taste
Pepper, to taste

½ tablespoon olive oil
½ small cauliflower, chopped
1 ½ cups spinach
½ cup mozzarella cheese, shredded
Salt and pepper to taste

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Nutrition Facts

Calories

542 cals

Fat

0 g

Saturated Fat

16 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

8 g

Carbohydrates

58 g

Sugar

7 g

Fiber

2 g

Protein

27 g

Sodium

649 mg

Directions

Cook pasta until barely al-dente (so it still has a bite).
While the pasta cooks, make the bechamel sauce: Melt the butter in a saucepan. Whisk in the flour then cook for 1-2 minutes until the mixture (known as a roux) turns a very light golden brown. Whisk in the milk, a little at a time, until the sauce is smooth and the milk has been incorporated. Reduce the heat and allow to simmer gently, stirring regularly, until the sauce is smooth and thick. Add the nutmeg and cheese. Season to taste. Set aside.
Heat olive oil In a sauté pan over medium high flame. Add the chopped cauliflower and sauté until the cauliflower is soft, about 10 minutes. Add the spinach to the cauliflower and cook until the spinach is wilted, about 2-3 minutes. Season with salt and pepper.
In a large bowl mix together béchamel sauce, cooked pasta, cauliflower, spinach, and mozzarella cheese. Place in a greased casserole dish and bake in a preheated 350 degree oven for about 20-25 minutes or until the top is golden brown.

Chef Tips

If using fresh cauliflower, to speed things up in step 3, break the cauliflower into florets, and steam or microwave for 3 minutes before chopping and sautéing. You can do this ahead of time and freeze any extra you don’t need.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society