Your Recipe

Baked Macaroni and Cheese with Cauliflower (or Broccoli)

Zutat  Menge  Kalorien 
Blumenkohl 588g 147kcal
Cheddarkäse 452g 1817kcal
Nudeln trocken 500g 1855kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 16g 58kcal
Semmelbrösel 108g 427kcal
Milch, ganz 480g 288kcal
Butter, gesalzen 28.4g 204kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 500g elbow macaroni, cooked al dente
• 1 head cauliflower or broccoli, cut into florets
• 4 cups shredded cheddar cheese
• 2 cups milk
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• Salt and pepper to taste
• 1 cup breadcrumbs (optional, for topping)
Instructions:
1. Preheat oven to 180°C (350°F).
2. In a large pot, melt butter over medium heat. Stir in flour to make a roux.
3. Gradually whisk in milk until smooth and thickened.
4. Stir in 3 cups of shredded cheddar cheese until melted and smooth.
5. Season cheese sauce with salt and pepper.
6. In a large mixing bowl, combine cooked macaroni, cauliflower or broccoli florets, and cheese sauce.
7. Transfer mixture to a greased baking dish. Top with remaining shredded cheddar cheese and breadcrumbs (if using).
8. Bake for 30-35 minutes or until bubbly and golden on top.
9. Let cool slightly before serving.

Nährwertangaben 
Portionsgröße  272 g | ml
Menge pro Portion  599
2508
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 26g 33%
Gesättigte Fettsäuren  14g 70%
Natrium 539mg 23%
Gesamte Kohlenhydrate  67g 24%
Ballaststoffe  4.4g 16%
Zucker  7.1g
Protein  26g 53%
Vitamin D 1mcg 5%
Kalzium 530mg 41%
Eisen  3.1mg 17%
Kalium 522mg 11%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 233.887 mcg 26%
Thiamin [B1] 0.777 mg 65%
Riboflavin [B2] 0.675 mg 52%
Niacin [B3] 5.877 mg 37%
Pantothensäure [B5] 1.078 mg 22%
Vitamin B6 0.315 mg 19%
Cobalamin [B12] 0.999 mcg 0%
Folat [B9] 324.292 mcg 0%
Vitamin C 35.427 mg 39%
Vitamin D 0.999 mcg 5%
Vitamin E 0.653 mg 4%
Vitamin K 19.144 mcg 16%
Betain 89.156 mg 0%
Cholin 32.286 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  66.5 g 24%
Sugars 7.1 g 14%
Ballaststoffe  4.4 g 16%
Carbohydrate 52.5 g 0%
Netto-Kohlenhydrate 59.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.856 g 0%
Arginin 0.752 g 0%
Asparaginsäure 1.614 g 0%
Cystein 0.286 g 0%
Glutaminsäure 6.369 g 0%
Glycin 0.711 g 0%
Histidin 0.582 g 0%
Isoleucin 1.135 g 0%
Leucin 1.938 g 0%
Lysin 0.99 g 0%
Methionin 0.451 g 0%
Phenylalanin 1.172 g 0%
Prolin 2.655 g 0%
Serin 0.991 g 0%
Threonin 0.999 g 0%
Tryptophan 0.464 g 0%
Tyrosin 0.877 g 0%
Valin 1.344 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 530.1 mg 41%
Kupfer 0.27 mg 30%
Fluorid 12.08 mcg 0%
Eisen  3.13 mg 17%
Magnesium 72.92 mg 17%
Mangan 0.84 mg 37%
Phosphor 493.43 mg 39%
Kalium 521.53 mg 11%
Selen 61.3 mcg 111%
Natrium 539.23 mg 23%
Zink 3.6 mg 33%
andere
Nährstoff Menge  DV
Wasser 149.203 g 0%
Asche 3.671 g 0%