1 head cauliflower, trimmed and broken into bite-sized florets
1¼ cups elbow macaroni
Canola oil in a pump sprayer
2 cups low-fat (1 percent) milk
1 tablespoon cornstarch
1 teaspoon dry mustard powder
1 cup (4 ounces) shredded reduced-sodium mild Cheddar cheese
1 cup (4 ounces) shredded Swiss cheese
¼ teaspoon freshly ground black pepper
¼ cup panko bread crumbs, preferably whole wheat
Heat oven to 350 degrees. Spray a 9-by-13-inch baking dish with oil.
Bring a large pot of water to a boil over high heat. Add the cauliflower and cook just until crisp-tender, about 5 minutes. Using a wire sieve or a skimmer, transfer the cauliflower to a colander, leaving the water boiling. Drain well. Pat the cauliflower dry with paper towels.
Add the macaroni to the boiling water and cook according the package directions until it is almost, but not quite, tender, about 7 minutes. Drain well.
Pour the milk into a medium saucepan. Sprinkle in the cornstarch and mustard and whisk to dissolve the cornstarch. Bring to a boil over medium heat, whisking often to avoid scorching; the sauce will thicken when it comes to a boil. Remove from the heat. Add the cheese and pepper whisk until smooth. Add the cauliflower and macaroni and mix well. Spread in the baking dish and sprinkle with the panko. Bake until the sauce is bubbling, about 20 minutes. Let stand at room temperature for 5 minutes, then serve hot.
Nutrition values per serving: 234 calories, 10 g fat, 23 g carbohydrates, 2 g fiber, 13 g protein, 30 mg cholesterol, 88 mg sodium, 405 mg potassium.
Food groups: 1 starch, 1 dairy, 1 vegetable.
"The Everyday Dash Diet Cookbook" by Marla Heller (Grand Central Life & Style, 2013)