Yield: Serves 4–6 | Prep Time: 10 minutes | Cook Time: 30 minutes
Who doesn’t love mac ’n’ cheese? When I was growing up, I would often ask my parents if we could have mac ’n’ cheese for dinner, and they’d tell me it wouldn’t be good for us if we had it every single night. If I had suggested that we make it healthier by adding some cauliflower and crab, perhaps they would’ve relented a little more often.
INGREDIENTS
Cauliflower Purée
2 cups roughly chopped cauliflower
1/3 cup low-sodium chicken or vegetable broth
Crab Mixture
1 tablespoon unsalted butter
½ cup red bell pepper, chopped
¼ cup chopped celery
¼ cup chopped onion
Salt and pepper
1 clove garlic, minced
1 (8-ounce) can refrigerated crabmeat, picked through for shells
2 tablespoons chopped fresh parsley
1 teaspoon Old Bay seasoning
Zest of 1 lemon
Mac ‘n’ Cheese
3½ cups cooked macaroni (about 2 cups dry)
2 cups bite-size pieces steamed cauliflower
11/3 cups shredded reduced-fat cheddar cheese
Salt
A couple of tablespoons low-sodium chicken broth, if needed
1/3 cup panko bread crumbs
DIRECTIONS
1. For the cauliflower purée: In a large microwave-safe bowl, place the cauliflower and chicken broth. Cover with plastic wrap and microwave on high for 5 to 7 minutes, until the cauliflower is very tender. Carefully transfer to a blender and pulse until smooth. Measure out 1 cup of purée and set aside the remainder for another use.
2. For the crab mixture: Preheat the oven to 350°F. Coat an 8 × 8-inch baking dish with cooking spray.
3. Meanwhile, heat a large skillet over medium heat, add the butter, and cook until it melts. Add the bell pepper, celery, and onion, seasoning lightly with salt and pepper. Cook the veggies until softened, about 4 minutes.
4. Add the garlic and let cook for an additional 1 to 2 minutes. Gently stir in the crabmeat, parsley, Old Bay seasoning, and lemon zest. Transfer the mixture to a large bowl.
5. For the mac ’n’ cheese: Add the cooked macaroni, cauliflower purée, chopped cauliflower, cheddar cheese, and a pinch of salt to the crab mixture. Stir until the cheese is melted and everything is combined. Add chicken broth if the mixture seems too dry. Pour the mixture into the baking dish. Sprinkle the panko over the top and lightly coat with cooking spray.
6. Bake for 15 minutes, uncovered, until the bread crumbs are golden brown and everything is bubbling. Serve.