Post by Loupy on Apr 7, 2018 22:51:55 GMT -7
Keto Cauliflower Mac and Cheese with Broccoli
From: Hilda Solares @ fittoservegroup.com/2017/11/13/low-carb-cauliflower-broccoli-macaroni-cheese/
What I love about using vegetables to take the place of pasta is that if cooked correctly, you can get the perfect mouth-feel that traditional pasta has without the massive amounts of carbs and loads more nutrition.
I decided to add broccoli to my keto cauliflower mac and cheese for added nutrition and flavor. I can’t wait for you to test this dish yourself. I assure you that you won’t miss your regular mac and cheese with this Keto cauliflower broccoli macaroni and cheese casserole.
Prep time: 15 min
Cook time: 1 hr, 10 min
Total time: 1hr, 25 min
Serves: 10
Serving size: 1 cup
Ingredients
2 pints of heavy whipping cream
½ stick of unsalted butter ¼ cup
8 ounces of cream cheese
2 cups of shredded sharp cheddar cheese (reserve ½ cup for topping)
5 ounces of fresh shredded Parmesan cheese (reserve 2 ounces for topping)
1 medium head of broccoli (florets about 2 cups)
1 medium head of cauliflower (florets about 3 cups)
1 teaspoon of sea salt
1/2 teaspoon of black pepper or to taste
1/4 teaspoon of cayenne pepper or to taste
Instructions
Coarsely chop the fresh broccoli and cauliflower florets to resemble macaroni pasta set aside
Steam cook the fresh broccoli and cauliflower florets being careful to not over-cook.
You want them tender but still firm.
Melt the butter in a large heavy sauce pan.
Stir in the heavy whipping cream
Add the cream cheese and stir until fully melted and incorporated
Add 3 ounces Parmesan cheese (reserve 2 ounces for the topping.)
Add 1 ½ cup of shredded sharp cheddar cheese (reserve the other ½ cup for topping)
Stir in the salt, pepper, and cayenne pepper.
Allow to cook on low to medium heat until the cheese sauce if fully incorporated and all the cheeses are fully melted.
Add to the steamed broccoli and cauliflower add cheese sauce and cook for about 10 minutes on low, stirring constantly.
In a large buttered casserole pan add the faux broccoli and cauliflower mac and cheese.
Top with 1/2 cup of shredded cheddar cheese and 2 ounces of fresh Parmesan cheese.
Bake at 350 for 45 minutes covered with foil.
Broil for 5 minutes on high or until the top is nicely browned.
Nutritional Information:
Calories: 599
Total Fat: 58.7g
Sat Fat: 36.8g
Cholesterol: 203mg
Sodium: 420mg
Total Carbs: 6.4g
Fiber: 1g
Sugar: 1.1g
Protein: 14.8g
From: Hilda Solares @ fittoservegroup.com/2017/11/13/low-carb-cauliflower-broccoli-macaroni-cheese/
What I love about using vegetables to take the place of pasta is that if cooked correctly, you can get the perfect mouth-feel that traditional pasta has without the massive amounts of carbs and loads more nutrition.
I decided to add broccoli to my keto cauliflower mac and cheese for added nutrition and flavor. I can’t wait for you to test this dish yourself. I assure you that you won’t miss your regular mac and cheese with this Keto cauliflower broccoli macaroni and cheese casserole.
Prep time: 15 min
Cook time: 1 hr, 10 min
Total time: 1hr, 25 min
Serves: 10
Serving size: 1 cup
Ingredients
2 pints of heavy whipping cream
½ stick of unsalted butter ¼ cup
8 ounces of cream cheese
2 cups of shredded sharp cheddar cheese (reserve ½ cup for topping)
5 ounces of fresh shredded Parmesan cheese (reserve 2 ounces for topping)
1 medium head of broccoli (florets about 2 cups)
1 medium head of cauliflower (florets about 3 cups)
1 teaspoon of sea salt
1/2 teaspoon of black pepper or to taste
1/4 teaspoon of cayenne pepper or to taste
Instructions
Coarsely chop the fresh broccoli and cauliflower florets to resemble macaroni pasta set aside
Steam cook the fresh broccoli and cauliflower florets being careful to not over-cook.
You want them tender but still firm.
Melt the butter in a large heavy sauce pan.
Stir in the heavy whipping cream
Add the cream cheese and stir until fully melted and incorporated
Add 3 ounces Parmesan cheese (reserve 2 ounces for the topping.)
Add 1 ½ cup of shredded sharp cheddar cheese (reserve the other ½ cup for topping)
Stir in the salt, pepper, and cayenne pepper.
Allow to cook on low to medium heat until the cheese sauce if fully incorporated and all the cheeses are fully melted.
Add to the steamed broccoli and cauliflower add cheese sauce and cook for about 10 minutes on low, stirring constantly.
In a large buttered casserole pan add the faux broccoli and cauliflower mac and cheese.
Top with 1/2 cup of shredded cheddar cheese and 2 ounces of fresh Parmesan cheese.
Bake at 350 for 45 minutes covered with foil.
Broil for 5 minutes on high or until the top is nicely browned.
Nutritional Information:
Calories: 599
Total Fat: 58.7g
Sat Fat: 36.8g
Cholesterol: 203mg
Sodium: 420mg
Total Carbs: 6.4g
Fiber: 1g
Sugar: 1.1g
Protein: 14.8g
