Your Recipe

Garlic Parmesan Cauliflower \"Mac\" and Cheese

Zutat  Menge  Kalorien 
Blumenkohl 907.18g 227kcal
Petersilie 1.28g 0kcal
Butter ohne Salz 28g 201kcal
Sahne schwere Schlagsahne 231g 785kcal
Milch fettfrei 153.6g 54kcal
Knoblauch 9g 13kcal
Olivenöl 14g 124kcal
Knoblauchpulver 0.789g 3kcal
Senfkörner gemahlen 0.641g 3kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 15.6g 57kcal
Käse, Parmesankäse, gerieben 100g 421kcal
Käse, Mozzarella, Vollmilch 112g 335kcal

Recipe Instructions:

Ingredients
2 lb cauliflower florets
1 tbsp olive oil
2 tbsp butter
2 tbsp all-purpose flour
1/2 cup + 2 tbsp low fat milk
3 large garlic cloves
1 cup heavy cream
1 cup shredded Parmesan cheese
1/2 cup shredded mozzarella cheese
1/2 tsp garlic powder
1/2 tsp dry mustard
1 tsp finely chopped parsley
fresh ground black pepper
Instructions
Preheat oven to 400°F. Line a large baking sheet with parchment paper. Place cauliflower onto baking sheet. Brush surface of florets lightly with oil. Roast cauliflower for about 15 minutes or until tender.
In a small saucepan, add milk and garlic cloves. Bring to a gentle simmer until garlic softens and garlic flavor infuses into the milk. I like to apply pressure on the garlic cloves as they simmer so that they release more flavor.
In a medium saucepan, add butter. Bring saucepan to low heat and melt the butter completely. Add in flour and whisk until smooth roux forms. Discard garlic cloves from milk and then add milk into roux. Add in heavy cream, parmesan cheese, mozzarella cheese, garlic powder and mustard. Bring saucepan to medium heat. Whisk and stir until cheese is completely melted and sauce is thick and smooth.
Either drizzle sauce over roasted cauliflower, or add cauliflower into the cheese sauce and stir until cauliflower florets are coated in sauce. Sprinkle with ground black pepper and parsley.

Nährwertangaben 
Portionsgröße  393 g | ml
Menge pro Portion  556
2325
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 44g 57%
Gesättigte Fettsäuren  27g 136%
Natrium 675mg 29%
Gesamte Kohlenhydrate  23g 8%
Ballaststoffe  5.6g 20%
Zucker  8g
Protein  25g 50%
Vitamin D 1.5mcg 7%
Kalzium 505mg 39%
Eisen  1.4mg 8%
Kalium 880mg 19%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 417.127 mcg 46%
Thiamin [B1] 0.169 mg 14%
Riboflavin [B2] 0.487 mg 37%
Niacin [B3] 1.352 mg 8%
Pantothensäure [B5] 2.132 mg 43%
Vitamin B6 0.516 mg 30%
Cobalamin [B12] 1.272 mcg 0%
Folat [B9] 137.593 mcg 0%
Vitamin C 110.803 mg 123%
Vitamin D 1.497 mcg 7%
Vitamin E 1.452 mg 10%
Vitamin K 47.75 mcg 40%
Betain 0.798 mg 0%
Cholin 26.154 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  23.2 g 8%
Sugars 8 g 16%
Ballaststoffe  5.6 g 20%
Carbohydrate 16.4 g 0%
Netto-Kohlenhydrate 15.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.579 g 0%
Arginin 0.457 g 0%
Asparaginsäure 1.131 g 0%
Cystein 0.106 g 0%
Glutaminsäure 2.635 g 0%
Glycin 0.393 g 0%
Histidin 0.364 g 0%
Isoleucin 0.655 g 0%
Leucin 1.055 g 0%
Lysin 0.967 g 0%
Methionin 0.273 g 0%
Phenylalanin 0.603 g 0%
Prolin 1.184 g 0%
Serin 0.563 g 0%
Threonin 0.583 g 0%
Tryptophan 0.252 g 0%
Tyrosin 0.57 g 0%
Valin 0.868 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 504.65 mg 39%
Kupfer 0.13 mg 14%
Fluorid 5.39 mcg 0%
Eisen  1.41 mg 8%
Magnesium 59.1 mg 14%
Mangan 0.45 mg 20%
Phosphor 441.35 mg 35%
Kalium 880.38 mg 19%
Selen 19.89 mcg 36%
Natrium 674.96 mg 29%
Zink 2.89 mg 26%
andere
Nährstoff Menge  DV
Wasser 299.937 g 0%
Asche 5.103 g 0%