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Bariatric ‘Cauli-Mac’ and Cheese

February 15, 2017 6 Comments

 

Who doesn’t like that ultimate comfort food favourite ‘Mac ‘n’ Cheese’? Chances are you did but have been avoiding it since WLS due to the high fat or tricky high-carb and hard-to-digest-sometimes pasta. Well now it can go back on the menu because here’s a great version that side-steps all the old problems with this classic dish.

We’ve re-formulated by using cauliflower instead of pasta (so it’s not quite ‘mac’) and made a great cheesy sauce with cottage cheese, yogurt and grated low-fat hard cheese that tastes just as good as the old original.

It makes a great vegetarian main meal (perhaps with a little salad) or side dish to accompany some meat, fish or poultry. Add some chopped cooked ham, bacon or other cooked vegetables to ring the changes and play around with your cheese choice too – cottage cheese comes in many flavours and there are low-fat variations of many traditional cheeses to add variety.

And while you’re at it make double quantities because it freezes beautifully – so you can enjoy it at a later date when time might well be at a premium.

WLS patients may well find they can also tolerate this at the ‘amber’ or soft food stage since the cauliflower florets do cook to a very tender consistency – but can also be fork mashed to the desired consistency.

 

BARIATRIC CAULI-MAC ‘N’ CHEESE

Ingredients

METRIC/US

1 cauliflower, trimmed and cut into florets (about 450 g/1 lb)

1 x 300 g carton/1 cup low-fat cottage cheese

250 ml/1 cup low-fat Greek yogurt (I used Fage 0%)

1 egg, beaten

1 clove garlic, crushed

1 tsp wholegrain or English mustard

½ tsp turmeric

100 g/1 cup grated low-fat or regular strong hard cheese (I used mature Cheddar)

salt and freshly ground black pepper

 

Method

  1.  Preheat the oven to 200 C/400 F/gas mark 6.
  2.  Cook the cauliflower in a pan of boiling water until tender-crisp, about 5 minutes. Drain thoroughly.
  3.  Mix the cottage cheese with the yogurt, egg, garlic, mustard, turmeric, three-quarters of the cheese and salt and pepper to taste. 
  4.  Fold the cauliflower into the cheesy mixture then transfer to an ovenproof gratin or baking dish and sprinkle with the remaining cheese.
  5.  Bake for about 25 minutes until golden and bubbly. Serve hot.

 

SERVES 4

WLS PORTION: ½

V suitable for Vegetarians

* suitable for Freezing

 

CALORIES PER PORTION: 195

PROTEIN: 31.1g

CARBOHYDRATE: 8.5g

FAT: 4.1g

 

Image copyright © of Bariatric Cookery (UK) Ltd

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Tags: cauliflower, cheese, comfort food, mac 'n' cheese, soft food Categories: Amber bariatric recipes, Green bariatric recipes

Reader Interactions

Comments

  1. Janet says

    February 15, 2017 at 8:09 pm

    Is it best to freeze before baking?

  2. CAROL says

    February 16, 2017 at 8:10 am

    Yes it is Janet, although I have also frozen a leftover portion which worked well and I quickly zapped it in the microwave to reheat. C x

  3. Kathy says

    February 20, 2017 at 11:54 pm

    This says it serves 4. Is that the portion size, 1/4 of the recipe? (It also says wls portion 1/2. Does that mean 1/2 of the regular portion, or 1/2 cup?

  4. CAROL says

    February 21, 2017 at 7:48 am

    Hi Kathy, when it says serves 4 this means it has 4 ‘normal’ (non-wls surgery) portions so that others can also eat the same food. The WLS Portion is then a fraction of this – say 1/2. This means the whole recipe would have 4 normal portions or 8 wls portions. It doesn’t refer to cup size. Hope this explains all you need to know. C x

  5. shelley.evans22 says

    August 27, 2017 at 9:32 pm

    Tried this for the first time today and it turned out ok I think! I’ve not eaten cottage cheese before now, but the dish was tasty! I’ve made some to freeze for future meals – thanks Carol.

  6. CAROL says

    August 28, 2017 at 5:56 am

    Glad you have given something different a try Shelley, it helps to widen our food choices! C x

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