Your Recipe

Garlic Parmesan Cauliflower \"Mac\" and Cheese

Ingredient Amount Calories
Cauliflower 907.18g 227kcal
Parsley 1.28g 0kcal
Butter without salt 28g 201kcal
Cream heavy whipping 231g 785kcal
Milk non fat 153.6g 54kcal
Garlic 9g 13kcal
Olive oil 14g 124kcal
Garlic powder 0.789g 3kcal
Mustard seed ground 0.641g 3kcal
Wheat flour, white, all-purpose, unenriched 15.6g 57kcal
Cheese, parmesan, grated 100g 421kcal
Cheese, mozzarella, whole milk 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.

Nutrition Facts
Portion Size 393 g | ml
Amount Per Portion 556
2325
kcal
kilojoules
% Daily Value *
Total Fat 44g 57%
Saturated Fat 27g 136%
Sodium 675mg 29%
Total Carbohydrate 23g 8%
Dietary Fiber 5.6g 20%
Sugar 8g
Protein 25g 50%
Vitamin D 1.5mcg 7%
Calcium 505mg 39%
Iron 1.4mg 8%
Potassium 880mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 2.132 mg 43%
Vitamin B6 0.516 mg 30%
Cobalamin [B12] 1.272 mcg 0%
Floate [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%
Betaine 0.798 mg 0%
Choline 26.154 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23.2 g 8%
Sugars 8 g 16%
Dietary fiber 5.6 g 20%
Carbohydrate 16.4 g 0%
Net carbs 15.2g
Aminoacids
Nutrient Amount DV
Alanine 0.579 g 0%
Arginine 0.457 g 0%
Aspartic acid 1.131 g 0%
Cysteine 0.106 g 0%
Glutamic acid 2.635 g 0%
Glycine 0.393 g 0%
Histidine 0.364 g 0%
Isoleucine 0.655 g 0%
Leucine 1.055 g 0%
Lysine 0.967 g 0%
Methionine 0.273 g 0%
Phenylalanine 0.603 g 0%
Proline 1.184 g 0%
Serine 0.563 g 0%
Threonine 0.583 g 0%
Tryptophan 0.252 g 0%
Tyrosine 0.57 g 0%
Valine 0.868 g 0%
Minerals
Nutrient Amount DV
Calcium 504.65 mg 39%
Copper 0.13 mg 14%
Fluoride 5.39 mcg 0%
Iron 1.41 mg 8%
Magnesium 59.1 mg 14%
Manganese 0.45 mg 20%
Phosphorus 441.35 mg 35%
Potassium 880.38 mg 19%
Selenium 19.89 mcg 36%
Sodium 674.96 mg 29%
Zinc 2.89 mg 26%
Other
Nutrient Amount DV
Water 299.937 g 0%
Ash 5.103 g 0%