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(12 votes, average: 3.92 out of 5)
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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 patients keep their weight up, and keep the kids happy. This recipe does just that. Whether for a single serving or a family meal, you can prep the pasta ahead of time and if you are tired, you can use frozen vegetables instead of fresh to speed up this deliciously healthy treat.
Preparation
1. Cook pasta until al-dente. Make the bechamel sauce as directed here.
2. 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.
3. In a large bowl mix together béchamel sauce, cooked pasta, cauliflower, and spinach. Place in a greased casserole dish and top with remaining 1 cup of cheese. Bake in a preheated 350 degree oven for about 20 minutes or until the cheese on top is golden brown.
Ally Zeitz, Drexel Food Lab
Ingredients:
- 4 tablespoons butter
- 1/4 cup all-purpose flour
- 2 cups warm milk
- 1/2 teaspoon salt
- ½ teaspoon freshly grated nutmeg
- 2 teaspoons grated Parmesan (optional)
- Pepper, to taste
- ½ pound whole wheat pasta, cooked
- ½ tablespoon olive oil
- ½ small cauliflower, chopped
- 1 ½ cups spinach
- ½ cup mozzarella cheese, shredded
- Salt and pepper to taste
Nutritional Information
Calories
477 cals
Fat
22 g
Saturated Fat
12 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
6 g
Carbohydrates
58 g
Sugar
7 g
Fiber
2 g
Protein
17 g
Sodium
602 mg
*per serving
Ann's Tips and Tricks
If using fresh vegetables, to speed things up in step 3, break the cauliflower into flowerets, and steam for 3 minutes before chopping and sautéing. You can do this ahead of time and freeze any extra you don’t need for the recipe.
