Cauliflower "Mac" and Cheese with Lobster

15 min prep time
45 min cook time
8servings
Cauliflower "Mac" and Cheese with Lobster

How to Make Cauliflower "Mac" and Cheese with Lobster

This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.

15 min prep time
45 min cook time
8servings
1/8 of casserole
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Step-By-Step Instructions:

  1. Preheat oven to 350° F. Coat a 9x13-inch glass baking dish with cooking spray. Set aside.
  2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
  3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
  4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
  5. Add the Colby-Jack and cream cheeses and stir until melted.
  6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
  7. Pour the cheese sauce over the cauliflower and stir to coat.
  8. Sprinkle the lobster over the cauliflower and stir to coat.
  9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
  10. Bake for 30 minutes.
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Nutrition facts

8 Servings

  • Serving Size
    1/8 of casserole
  • Amount per serving Calories 140
  • Total Fat 4g
    • Saturated Fat 1.7g
    • Trans Fats 0g
  • Cholesterol 25mg
  • Sodium 440mg
  • Total Carbohydrate 14g
    • Dietary Fiber 2g
    • Total Sugars 6g
    • Added Sugars 0g
  • Protein 13g
  • Potassium 480mg
  • Phosphorous 0mg
Ingredients
Nonstick cooking spray
1
cauliflower (trimmed into florets (8 cups florets))
1
water
5 cup
4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
2
olive oil
1 tbsp
all-purpose flour
2 tbsp
milk (fat-free)
2 cup
ground nutmeg
1 pinch
salt
1/2 tsp
black pepper
1/4 tsp
hot sauce
1/4 tsp
Colby jack cheese (reduced-fat)
3 oz
cream cheese (fat-free)
4 oz
whole-wheat panko bread crumbs
1/2 cup

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This was Fantastic!!. I used shrimp instead of lobster but honestly, any protein will work. I followed the recipe ingredients except i used freshly grated nutmeg and it was more than a pinch. I also added some pepper flakes. Will make this again, even hubba enjoyed it.