Trading Up Downtown

This week’s Trade Up Recipe is from Sandy!

Sandy is 39-years-old and lives in western Massachusetts. She’s been married to her husband, Dave, for 15.5 years and has two wonderful children, Adam,14 and Katelyn, 12. The family owns a fabulous dog, Abby, who is a 7-year-old, long-haired retriever mix. Isn’t she adorable?

Sandy writes:

I am a special needs preschool teacher and have always worked in the field of education.  I have a passion for running that began in 2002. However, I unfortunately did everything wrong and had multiple injuries that sidelined me by 2004. I began running again in 2008 after educating myself on all things running. I am proud to say I completed my first marathon last October (Hartford ING)!  I run for me, to improve my health, sanity and for “me time”.

I enjoy cooking and baking, although I do not bake often as I have trouble walking by baked goods! I began eating healthier when I started running again to fuel my body properly and I am always adding new foods. I am a volume eater so adapting a recipe to make it less calorie laden, but still healthy is a passion!  (One that my family is still adjusting to!)

Sandy traded up one of my favorite recipes from Real Simple magazine: Macaroni and Cheese with Cauliflower. In addition to trading up the recipe’s nutrition, she also reduced the overall calories of this dish by reducing the amount of oil, cheese, and sour cream.  Sandy described the meal as “a gooey mess of happiness!” Sounds delicious to me!

Macaroni and Cheese with Cauliflower

Original Recipe

Ingredients:

• 12 ounces Prince elbow macaroni (NuVal score: 57)
• 1 head cauliflower, roughly chopped
• 4 slices multigrain bread, torn
• 1/2 cup fresh flat-leaf parsley, chopped
• 3 tablespoons olive oil
• Kosher salt and pepper
• 1 onion, finely chopped
• 1 1/2 cups grated extra-sharp Cheddar (6 ounces)
• 1 1/2 cups Breakstone’s Sour Cream (NuVal score: 25)
• 1/2 cup 1% milk (NuVal score: 81)
• 1 tablespoon Dijon mustard

Directions:

Heat oven to 400° F. Cook the pasta according to the package directions, adding the cauliflower during the last 3 minutes of cooking time; drain.

Meanwhile, pulse the bread in a food processor until coarse crumbs form. Add the parsley, 2 tablespoons of the oil, and 1/4 teaspoon each salt and pepper and pulse to combine; set aside.

Return the pasta pot to medium heat and add the remaining tablespoon of oil. Add the onion, 3/4 teaspoon salt, and 1/2 teaspoon pepper and cook, stirring occasionally, just until soft, 5 to 7 minutes. Mix in the pasta, cauliflower, cheese, sour cream, milk, and mustard.

Transfer to a shallow 3-quart baking dish, sprinkle with the bread crumbs, and bake until golden brown, 12 to 15 minutes.

Trade Up Recipe

Ingredients:

• 2 cups cooked spaghetti squash (NuVal score: 93)
• 1 head cauliflower, roughly chopped
• 4 slices multigrain bread, torn
• 1/2 cup fresh flat-leaf parsley, chopped
• 3 teaspoons olive oil
• Kosher salt and pepper
• 1 onion, finely chopped
• 1/2 cups grated extra-sharp Cheddar
• 1/2 c Parmesan cheese
• 1 cup Breakstone’s Reduced Fat Sour Cream (NuVal score: 29)
• 1/2 cup skim milk (NuVal score 91)
• 1 tablespoon Dijon mustard

Directions:

Heat oven to 400° F. Cook the spaghetti squash, allow to cool slightly and remove with a fork. Steam the cauliflower until al dente.

Meanwhile, pulse the bread in a food processor until coarse crumbs form. Add the parsley, 3 teaspoons of the oil, and 1/4 teaspoon each salt and pepper and pulse to combine; set aside.

In a pan coated with cooking spray, saute the onions.  Mix in the squash, onions, cauliflower, cheese, sour cream, milk, and mustard.

Transfer to a shallow 3-quart baking dish, sprinkle with the bread crumbs, and bake until golden brown, 12 to 15 minutes.

Category: Recipes, Uncategorized by Tina