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Cauliflower "Mac" and Cheese with Lobster
15 min prep time
45 min cook time
8servings
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:
- Preheat oven to 350° F. Coat a 9x13-inch glass baking dish with cooking spray. Set aside.
- 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.
- 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.
- 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.
- Add the Colby-Jack and cream cheeses and stir until melted.
- Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
- Pour the cheese sauce over the cauliflower and stir to coat.
- Sprinkle the lobster over the cauliflower and stir to coat.
- Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
- Bake for 30 minutes.
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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