Macaroni and Cheese

Zutaten

• 2 cups Water
• 2½ oz Fresh cauliflower florets
• 3 cups Water
• 1¼ cups or 6 oz Whole-grain elbow macaroni
• 2 tsp Canola oil
• 2 tsp Whole-wheat flour
• ½ cup or 4 oz Low-fat (1%) milk
• 1 cup or 8 oz Skim milk
• 2 cups 7¼ oz Low-fat cheddar cheese, shredded
• ¼ cup or 2 oz Egg whites
• ¼ cup or 2 oz Low-fat sour cream
• ¼ cup or 2 oz Nonfat sour cream
• ¼ cup or 1 oz Fresh diced onion
• ⅛ tsp Ground black or white pepper
• ½ tsp Garlic powder
• 1½ tsp Dried onion flakes
• ⅛ tsp Salt
• ½ tsp Lemon pepper

Zubereitung

1. Preheat oven: Conventional oven: 350 °F. Convection oven: 325 °F
2. Heat two cups water to a rolling boil in a medium saucepan.
3. Add cauliflower. Cook uncovered for 4 minutes until very soft. Remove, drain, and place in a bowl. Mash cauliflower until smooth. Set aside for step 7.
4. Heat 3 cups water to a rolling boil in a medium saucepan.
5. Slowly add macaroni. Stir constantly until water boils again. Cook about 8-10 minutes or until al dente. Stir occasionally. DO NOT OVERCOOK. Drain well. Set aside for step 7.
6. Heat oil in skillet. Add flour to make a roux. Stir briskly with whisk. Slowly add milk and stir until smooth. Reduce heat to low.
7. Combine cauliflower mash, macaroni, milk, cheese, egg whites, sour cream, onion, pepper, garlic powder, onion flakes, salt, and lemon pepper in a large bowl. Add warm roux and stir well.
8. Lightly coat a baking dish (8” x 8” x 2”) with pan release spray.
9. Pour macaroni and cheese mixture into the baking dish.
10. Bake: Conventional oven: 350 °F for 30-35 minutes. Convection oven: 325 °F for 25-30 minutes.
11. Critical Control Point: Heat to 165 °F or higher for at least 15 seconds.
12. Critical Control Point: Hold at 140 °F or higher until served.
13. Cut each pan into 6 pieces (2” x 3¾”).
14. Serve one - 2” x 3¾” piece.