350 Calorie Mac and Cheese
Mac and cheese stays on the menu when you are losing weight, because a little steamed cauliflower blended into the cheese sauce makes it thick and cheesy for about 350 calories a bowl. That is enough room in a calorie deficit for a real portion of macaroni.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- You taste the cheddar, not the cauliflower. It only makes the sauce thicker.
- A full 60 g (2.1 oz) of dry macaroni per bowl.
- About 19 g of protein per bowl, mostly from cheese and milk.
- A saucepan, a blender and 25 minutes.
Ingredients
- 8½ oz (240 g) elbow macaroni
- 4 oz (110 g) reduced-fat sharp cheddar cheese, shredded (about 1 cup)
- 1¼ cups (300 ml) 1% milk
- 1½ cups (150 g) cauliflower florets
- 1 tablespoon (10 g) cornstarch
- ½ teaspoon mustard powder
- ¼ teaspoon garlic powder
- ½ teaspoon salt and a pinch of black pepper
How to Make It
- Cook the macaroni in salted water until al dente, then drain.
- Put the cauliflower florets in a bowl with 2 tablespoons of water, cover and microwave for 4 to 5 minutes, until very soft. Drain.
- Blend the cauliflower with ½ cup (120 ml) of the milk until completely smooth.
- Whisk the cornstarch with ¼ cup (60 ml) of the milk in a saucepan. Add the blended cauliflower and the rest of the milk. Cook over medium heat, stirring, for 3 to 4 minutes, until thick and bubbling gently.
- Take the pan off the heat and stir in the cheddar, mustard powder, garlic powder, salt and pepper until the cheese melts.
- Fold in the macaroni and serve right away. If the sauce is too thick, loosen it with a splash of milk.
Lose weight. Keep the pizza.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Shred the cheese yourself. Bagged cheese has a coating that keeps it from melting smoothly.
Add the cheese off the heat. Cheese that gets too hot turns grainy. Let the warm sauce melt it gently.
Do not skip the mustard powder. It makes the cheddar taste sharper without adding calories.
Sauce too thick? It thickens as it sits. Stir in milk a tablespoon at a time.
How to Make It More Filling
Add 1 cup (90 g) of small broccoli florets to the pasta water for the last 2 minutes of cooking. That adds only about 8 calories per serving and makes the bowl fuller. A side salad with a squeeze of lemon works too.
Storage
Leftovers keep in the fridge for up to 3 days.
Reheat with a splash of milk on the stove or in the microwave, stirring halfway. Freezing is not recommended because the sauce can separate.
How much should you eat in a day?
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Frequently Asked Questions
Can I use regular cheddar?
Yes. It adds about 30 calories per serving, and the sauce gets a little richer.
Can I skip the cauliflower?
You can, but the sauce will be thinner and less rich. Add one more teaspoon of cornstarch so it does not run.
Why is my sauce grainy?
The sauce was too hot when the cheese went in, or the cheese was pre-shredded. Take the pan off the heat and shred a block yourself.
Which pasta shapes work?
Shells, cavatappi and penne all hold the sauce well. Use the same 8½ oz (240 g).
Tight jeans? Let’s fix that.
Bye Weight is a weight loss community. No gym, no strict diet, no guilt. Just short lessons and simple walks.
See What’s Inside →Illustrative image. Individual results may vary.
