You’ll flip once you sink your teeth into this hearty noodle dish. Creamy, dreamy, macaroni madness!
⅙th of pan: 192 calories, 4g total fat (2g sat fat), 548mg sodium, 29.5g carbs, 6g fiber, 6g sugars, 12.5g protein
You’ll Need: 8-inch by 8-inch baking pan, nonstick spray, large pot, 2 large bowls (1 microwave-safe), strainer, blender or food processor
Prep: 15 minutes • Cook: 40 minutes • Cool: 10 minutes
4½ ounces (about 1¼ cups) uncooked whole-grain elbow macaroni
4 cups broccoli florets
6 cups roughly chopped cauliflower
2 teaspoons chopped garlic
¾ teaspoon salt
½ teaspoon black pepper
¾ cup fat-free milk
⅓ cup plus 2 tablespoons grated Parmesan cheese
¼ cup whole-wheat panko breadcrumbs
1. Preheat oven to 375 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.
2. Bring a large pot of water to a boil. Add pasta and broccoli. Cook both according to the instructions on the pasta package, about 8 minutes.
3. Meanwhile, place cauliflower in a large microwave-safe bowl. Add ⅓ cup water. Cover and microwave for 8 minutes, or until soft.
4. Transfer pasta and broccoli to a strainer to drain. Place in a large bowl.
5. To make the sauce, in a blender or food processor, combine cooked cauliflower, garlic, salt, and pepper. Add milk, ⅓ cup Parm, and ¼ cup water. Blend on high speed until smooth and uniform.
6. Add sauce to the large bowl, and stir to coat. Transfer to the baking pan, and smooth out the top.
7. Sprinkle with breadcrumbs and remaining 2 tablespoons Parm. Bake until top is golden brown and entire dish is hot and bubbly, 15 to 20 minutes.
8. Let cool for 10 minutes before serving.
MAKES 6 SERVINGS
Chew on This …
Look who’s back! After four years of slow growth, a report by Google shows pasta is making a comeback, with a 26 percent rise in search results from 2015 to 2016.