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Cauliflower Mac and Cheese6gNET CARBS
In the test kitchen

Cauliflower Mac and Cheese

Tender roasted cauliflower baked in a creamy sharp cheddar sauce with a crunchy Parmesan pork rind topping.

Prep15 min
Cook35 min
Oven425°F
Makes4.5 cups
Serving3/4 cup
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Ingredients

Cauliflower

  • 2 lb cauliflower, cut into 1 inch florets (about 1 large head)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Cheese sauce

  • 1/2 cup heavy cream
  • 2 oz cream cheese, cubed
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon black pepper
  • 1 1/4 cups shredded sharp cheddar, divided

Topping

  • 1/4 cup grated Parmesan
  • 1/2 cup finely crushed pork rinds

Directions

  1. Heat oven to 425°F. Toss the cauliflower with the olive oil and salt on a large rimmed baking sheet. Roast 15 minutes, until just tender and lightly browned. Reduce the oven to 375°F.
  2. While it roasts, warm the heavy cream in a medium saucepan over medium-low heat until steaming. Whisk in the cream cheese until melted and smooth.
  3. Whisk in the mustard, garlic powder, smoked paprika and pepper. Remove from the heat and stir in 1 cup of the cheddar a handful at a time until smooth.
  4. Add the roasted cauliflower to the sauce and fold until every floret is coated. Spread in a greased 8 by 8 inch or 2 quart baking dish.
  5. Stir the remaining 1/4 cup cheddar, the Parmesan and the crushed pork rinds together and sprinkle over the top.
  6. Bake at 375°F for 15 to 20 minutes, until bubbling at the edges and golden on top. Rest 5 minutes before serving.
Tip: Roasting the cauliflower first drives off water, so the sauce stays thick and creamy instead of turning thin in the oven.
Dad jokeThe cauliflower wanted to be mac and cheese so badly. I told it to just follow its cheesy dreams.

Nutrition per serving (3/4 cup)

278Calories
9.3gTotal carbs
3.1gFiber
6.2gNet carbs
4gSugar
12.2gProtein
22.4gFat
422mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

In the diabetes plate method, how much of the plate goes to non-starchy vegetables?
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
Which of these is a non-starchy vegetable?
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
Quiz yourself in the Diabetic Edition

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Inspired by Easy Low Carb. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/cauliflower-mac-and-cheese/