Healthy Crab Cake Mac & Cheese
Try this Healthy Crab Cake Mac & Cheese recipe, or contribute your own.
Try this Healthy Crab Cake Mac & Cheese recipe, or contribute your own.
- zest of 1 lemon
- 1/3 cup onion chopped
- 1/3 cup celery chopped
- 2 cups roughly chopped cauliflower (i used fresh for this but i imagine frozen would work here, too)
- 6 tbs low-sodium chicken broth
- 1/2 tbs grass-fed butter
- 1/3 cup red bell pepper chopped
- salt & pepper for seasoning
- 1 - 2 cloves of garlic minced
- 8 oz refrigerated crabmeat (i used claw meat because it drained and picked through for shells
- 2 tbs parsley chopped
- 1 tsp low-sodium old bay seasoning
- 3 1/2 cups cooked whole wheat macaroni or medium shells (abou
- 2 cups cooked cauliflower chopped into bite-sized pieces (i used a frozen bag that i popped into the microwave)
- 1 1/3 shredded cheese (i used a combo of monterey jack and colby
- salt & pepper to season
- 1 cup cauliflower puree
- a couple of tbs low-sodium chicken broth if needed
- 1/3 cup whole wheat panko breadcrumbs
- Carbohydrate 70.0087688069625 g
- Cholesterol 194.880000164742 mg
- Fat 50.9991021262798 g
- Fiber 1.2424166453133 g
- Protein 46.8555937884273 g
- Saturated Fat 30.8783287760803 g
- Serving Size 1 1 large serving (798g)
- Sodium 772.345000558223 mg
- Sugar 68.7663521616492 g
- Trans Fat 2.68382104387648 g
- Calories 915 calories
Step-by-step
- Preheat oven to 350 degrees. Spray an 8X8 baking dish with olive oil or coconut oil cooking spray, set aside.
- Steam your cauliflower until VERY soft. Steam it a little longer than you think is necessary.
- Put the cooked cauliflower and the broth into a blender and blend until velvety-smooth. Measure out 1 cup and set aside.
- Heat a large non-stick skillet to medium heat and melt your butter into it. Add the celery, onion and bell pepper, seasoning lightly with salt and pepper.
- Cook veggies until softened. Add the garlic and let cook for another minute or two.
- Gently stir in your crab meat, parsley, Old Bay and lemon zest. Set aside.
- After you drain your pasta, return it to the pot. Stir in the cauliflower puree, the chopped cauliflower, cheese and a pinch of salt. Stir until the cheese is melted.
- Gently stir in your crab mixture. If your mac is a little too thick, add a couple of tablespoons of low-sodium chicken broth.
- Check seasoning, add more Old Bay or pepper if desired.
- Pour mixture into your prepared baking dish.
- Sprinkle whole wheat panko all over the top. Spray the top lightly with cooking spray.
- Bake for about 15 minutes or until the breadcrumbs are golden brown and everything is hot.
- Divide the dish into four servings and serve!
A Busy Mom's Deliciously Healthy Twist on a Classic
Life as a working mom is a whirlwind. Between juggling work deadlines, school pick-ups, and keeping the family fed, finding time for anything beyond basic survival feels like a luxury. But even amidst the chaos, I refuse to compromise on nourishing my family with wholesome, delicious meals. That's why I've perfected this Healthy Crab Cake Mac & Cheese recipe – a comforting classic with a healthy makeover that's quick enough to fit into even the busiest weeknights.
Forget the heavy cream and processed cheese; this recipe embraces lighter, healthier alternatives without sacrificing any flavor. The secret lies in the creamy cauliflower puree, which seamlessly replaces the richness of traditional cheese sauce. It adds a beautiful, velvety texture without the guilt of excessive calories or saturated fat. And the crab cakes? They're packed with fresh, flavorful crab meat, subtly seasoned with Old Bay and lemon zest – a taste of the seaside without the hefty price tag of a restaurant meal. I love using whole wheat pasta for an added nutritional boost, providing more fiber and nutrients compared to regular pasta.
This recipe isn't just a quick weeknight meal; it's a versatile dish that can easily be adapted to your liking. Feel free to experiment with different cheeses – I often use a blend of Monterey Jack and Colby, but cheddar or Gruyere would also be fantastic. If you’re not a fan of crab, you could substitute the crab meat with cooked shrimp or even shredded chicken. The beauty of this dish lies in its adaptability. It’s a blank canvas where you can tailor the flavors and ingredients to suit your preferences and whatever happens to be on hand.
Beyond the ease and health benefits, this mac & cheese holds a special place in my heart. It's a meal that brings my family together. The aroma of the baking dish fills the kitchen, creating a cozy atmosphere that transcends the hustle and bustle of daily life. It's a simple pleasure, a moment of connection during a busy week, reminding us of the importance of shared meals and quality time.
Ingredient Notes: The list of ingredients speaks for itself, but I’d like to briefly touch upon a few: I prefer using fresh cauliflower for the puree, but frozen works just as well. Remember to steam it until it’s exceptionally tender, then blend until luxuriously smooth. For the crab, I generally use claw meat as it's already picked through for shells. For the cheese, the combination of Monterey Jack and Colby offers a delightful balance of flavor and texture; feel free to use your personal preference, however. Finally, whole wheat panko breadcrumbs add a nice crunch to the top.
Preparation Tips: To streamline the process, I usually steam the cauliflower while I’m cooking the pasta and preparing the crab mixture. This helps to optimize time and keep everything moving smoothly. Having all your ingredients prepped and measured before starting minimizes cooking time. And, of course, don’t forget to preheat your oven!
Serving Suggestions: This dish is delightful on its own, but a simple side salad can enhance the meal. A fresh green salad with a light vinaigrette complements the richness of the mac & cheese perfectly. Consider adding some steamed green beans or roasted vegetables to round out the nutritional profile even further.
This isn't just a recipe; it's a reflection of my commitment to creating balanced meals for my family amidst a hectic life. It's a testament to the idea that healthy eating doesn't have to be complicated or time-consuming. With a little creativity and planning, you too can craft wholesome and delicious meals that your family will love, even on the busiest of days.
So, grab your ingredients, and get ready to enjoy this healthy twist on a classic comfort food. This isn't your grandma's mac and cheese, but it's certainly one she'd approve of. Let me know in the comments how yours turned out!
