Mock (Mac) n Cheese

As I start to feel better from the surgery (and nasty head cold) and have more energy, I've noticed my interest in cooking and trying new foods has started to return. And after all the freezing cold weather we've been having, I seriously want some comfort food. As I mentioned a week or so ago, I have had in mind a pasta-free Mock Mac n Cheese - or Mock n Cheese as I like to call it. It's essentially a gratin with more cheese than is usual, but I'll take it! I've combined steamed broccoli and cauliflower and a few cups of frozen chopped kale for a nice punch of veggies in this cheesy less-fat sauce. I made it with skim milk, 2% cheddar, and just enough olive oil to form the necessary roux. This is by no means a "low fat" recipe, but it's better than it could be and the only significant carbs in it come from the dairy and the flour used in the roux.

A Note About Veggies: As I've mentioned before, I use frozen veggies and heat them in the microwave until they're tender and most of the water is gone. I like frozen veggies because they are a) cheap, b) don't rot in my fridge if I don't get around to using them, c) double nicely as an ice pack on sore muscles and joints, and d) did I mention they're cheap? You by no means have to use frozen veggies.

Mock N Cheese

3 T. Flour
3 T. Olive Oil
2.5 C. Fat Free Milk
1 Egg, beaten
1 lb. Cauliflower, frozen and cooked until tender
1 lb. Broccoli, frozen and cooked until tender
3 C. Kale, frozen, chopped
1 t. Mustard Powder
1/8 - 1/4 t. Onion powder (optional)
1/8 - 1/4 t. Garlic powder (optional)
1/8 t. Cayenne
1 C. Reduced Fat Monterey Jack Cheese, shredded
1 C. 50% Reduced Fat Extra Sharp Cheddar, shredded
1/3 C. Bread Crumbs - Italian Style
1/3 C. Parmesan Cheese
Black Pepper to taste

Put broccoli and cauliflower in a large bowl and microwave on high 15-30 minutes, or until the veggies are tender and most of the water is gone. Set aside.

Heat a medium sauce pan over medium heat and add olive oil. When oil is hot, add flour and stir to create a roux. Whisk to make it smooth and allow it to cook until it's just lightly tan. When the roux is nicely tan, whisk in milk and continue to whisk until the roux is completely dissolved. Add 2 T. of hot milk to the beaten egg in a small bowl and beat in the milk quickly, to temper the egg. Add egg-warm milk mixture to sauce pan and whisk to combine. Add cheese in 1/2 C. increments, whisking between additions until it's all incorporated. Add garlic and onion powder (if using), cayenne, mustard powder, salt, and pepper to taste. Adjust seasonings as necessary and then pour over broccoli and cauliflower in the bowl and stir to combine. Add 3 C. frozen kale (I didn't bother thawing it, but just broke it up and added it directly) and stir. Mix Parmesan cheese and breadcrumbs in a small bowl. Put cheese and veggie mixture into a 9x11 casserole and top with breadcrumb mixture. Bake at 375F until topping is golden brown.

Makes: 8 1 cup servings

Here's the nutritional round up (from sparkrecipes.com): Calories 260.7, Total Fat 13.3 g, Cholesterol 43.9 mg, Sodium 432.4 mg, Total Carbs 21.3 g, Dietary Fiber 4.6 g, Protein 17.5 g.