CAULIFLOWER
MAC & CHEESE
PREP TIME: 10 MINS
COOK TIME: 1 HOUR
SERVES 6 (AS A MAIN MEAL)1kg cauliflower, cut into
small florets
1 Tbsp olive oil
½ small bunch thyme,
leaves picked
300g dried macaroni
50g light margarine
50g (1⁄3 cup) plain flour
2 tsp dry mustard powder
700ml skim milk
140g reduced-fat grated cheddar
50g parmesan, finely grated
50g unsalted macadamias,
roughly chopped1 Preheat oven to 170°C (fan-
forced). Toss the cauliflower
with the oil and half the thyme.
Spread out on a large baking
tray lined with baking paper.
Roast for 20 minutes or until
softened and golden brown.Meanwhile, bring a saucepan
of water to the boil and cook
the pasta following packet
instructions, until al dente. Drain.
2 Melt the margarine in a
medium saucepan over medium
heat. Stir in the flour and mustard
and cook, stirring, for 2 minutes.
Remove the pan from the heat
and gradually whisk in the milk
and remaining thyme. Return to
heat and cook for 4-5 minutes,
whisking all the time, until you
have a thick, smooth sauce.
Remove pan from heat and stir in
cheddar and half the parmesan.
3 If the macaroni is sticking
together, pour a little boiling
water over it, then drain and add
to the sauce with the cauliflower.
If the sauce is a bit thick, add a
splash more milk. Tip into a large,
shallow, ovenproof dish. Sprinkle
over the remaining parmesan
and top with the macadamias.
Bake for 20 minutes or until
heated through and light
golden brown on top. ■Cauliflower mac & cheese1 Put the flour in a medium
bowl and rub in the oil with
your fingertips. Stir in the
warm water, mix thoroughly,
then knead until the dough
feels smooth and elastic.
2 Put the dough onto a lightly
floured surface and divide into
eight balls. Sprinkle the work
surface with a little more flour
and roll out one of the balls
very thinly, using a floured
rolling pin, to about 22cm
in diameter. Turn the dough
regularly and sprinkle with
a little more flour if it begins
to stick. Set aside and make
the other flatbreads in the
same way. If making ahead,
freeze before cooking.
3 Put a medium non-stick
frying pan over a high heat
and, once hot, add one of the
flatbreads. Cook for about 30
seconds, then turn over and
cook on the other side for 30
seconds. Press the flatbread
with a spatula while cooking
to encourage it to puff up
and cook inside – it should be
lightly browned in patches
and look fairly dry, without
being crisp. Repeat with rest of
the flatbreads, keeping them
warm by wrapping in a tea
towel until ready to serve.COOK’S TIP
If you so desire, freeze the
remaining flatbreads before
cooking for another day, or
cook all the flatbreads and
enjoy with a vegie curry
another night.NUTRITION INFO
PER SERVE 186kJ,
protein 1g, total fat 2g
(sat. fat 0g), carbs 4g,
fibre 1g, sodium 1mg- Carb exchanges ½
- GI estimate high
- Lower carb
Health Tip
Adding cauliflower to
high-carb favourites such
as mac & cheese will help
reduce the carb content
significantly, giving a
good hit of nutrients
and fibre!Comfort
food just
got a
whole lot
RE healthier
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ADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)LCdiabetic living MARCH/APRIL 2019 43