This is my 10 year old daughter’s favorite meal.

Did you know cauliflower is rich in vitamin B & C? It is also high in fiber which makes it low in calories, filling, and contains phytosterols which lower your cholesterol. The high fiber can be a problem for people with irritable bowel syndrome or other GI issues.

Cauliflower Mac & Cheese    (serves 4)

  • 1 pound cauliflower cut into 1 inch florets
  • 3 ounces penne cooked (Barilla protein plus)
  • 1 tomato peeled and diced
  • 1 Tablespoon flour
  • 1 Tablespoon olive oil
  • 4 ounces gruyere cheese shredded
  • 1 cup skim milk room temperature
  • 1/2 cup light sour cream
  • 2 scallions white and green parts chopped
  • 2 Tablespoons mustard (Dijon or whole grain)
  • Preheat oven to 400 F.

On a sheet pan in a single layer, mix cauliflower with olive oil and salt. Roast for 20 minutes or until golden brown. Mix half way through. Remove from oven and turn oven down to 350.

In saucepan on medium heat, cook flour and 1 Tablespoon olive oil until flour is cooked. Add milk and cook until slightly thickened. Add gruyere and mix until melted. Add sour cream and mustard and mix well. Add cauliflower, tomato, penne, and scallions. Salt to taste.

Transfer to 8 x8 inch pan. Bake for 25-30 minutes at 350.

each serving: 359 calories/ total fat 21 g (saturated fat 9.8g) cholesterol 61 mg, sodium 185 mg, total carbohydrates 26.6 g (dietary fiber 4.1g, total sugar 6.8g) protein 17.9g



Raj Thaker, MD

(301) 388-8858 ~ 10215 Fernwood Road, Suite 100 Bethesda, MD 20817


10215 Fernwood Road, Suite 100
Bethesda, MD 20817

(301) 388-8858