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Cauliflower “Mac” and Cheese with Lobster

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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 9×13-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.
Veggie Rich
Seafood
Kid Friendly
Comfort Food
Foodie
Dinner
Sides
Lunch
Holidays & Entertaining
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Nutrition facts

8 Servings



  • Serving Size

    1/8 of casserole


  • Amount per serving



    Calories





    140

  • % Daily value*

  • Total Fat
    4g

    5%

    • Saturated Fat
      1.7g

      9%

  • Cholesterol
    25mg

    8%

  • Sodium
    440mg

    19%

  • Total Carbohydrate
    14g

    5%

    • Dietary Fiber
      2g

      7%
    • Total Sugars
      6g

  • Protein
    13g

  • Potassium
    480mg
    10%

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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