Cauliflower | Crab | Meal prep | Pasta | Protein | Roasted Vegetables | Uncategorized
Crab Cauliflower Mac & Cheese
My Crab Cauliflower Mac & Cheese recipe is a crab lover’s dream with some veggies for good measure.
It is rich with flavor but packed with a lot of protein keeping you full for hours.
This dish was done in under 30 minutes and made great for meal prep.
Here is what you will need:
- Cauliflower
- Light laughing cow wedges
- Cottage cheese
- Roasted garlic
- Salt & Pepper
- Lumb crab meat
- Old Bay seasoning
- Dak’s Lemon Pep seasoning or lemon pepper seasoning of choice
- Fresh lemons
- Pasta (I used protein pasta)
- Reserved pasta water
- Onions
- Spinach
- Breadcrumbs
- Chicken bone broth, I use Kettle & Fire. Code: CHEFALLIESKITCHEN for 20% off at Kettle & Fire
Roasted cauliflower is one of my favorite roasted veggies.
In a 425-degree oven put some garlic sliced open onto some foil. Drizzle with some olive oil and cover up and place into the oven for 45-60 minutes until roasted and super soft
Here is the blender I use. Order that here if interested.
This is the crab that I buy at Costco.
The best seafood seasoning is Old Bay
My all-time favorite seasonings are from Dak’s Spices and they have ZERO salt. Code:Chefallie for 10% off
Here is how to make it:
- Preheat the oven to 425 degrees and place the cut-up cauliflower onto a sheet pan.
- Spray the cauliflower with avocado oil and season with salt and pepper to taste
- Roast for 25 minutes (set aside)
- Get a saucepan with water ready for the pasta add some salt to the water
- Add the pasta and cook until al dente, set aside
- In a bowl season the crab with Old Bay seasoning, Lemon Pep seasoning, lemon zest, lemon juice. Salt and pepper to taste
- Place the cauliflower, laughing cow, roasted garlic and salt and pepper into a food processor or mini blender
- In a sauté pan spray with avocado oil
- Add the onions and cook until translucent
- Add the chicken broth then the cauliflower cheese sauce
- Add reserved pasta water until consistency represents a cheese sauce
- Add the crab and pasta into the pan until warmed up
- Chopp spinach up and add to the pan until wilted
- Place some toasted breadcrumbs on top of the pan and place into the oven until golden brown
- Garnish with lemon juice and enjoy
Crab Cauliflower Mac & Cheese
Crab lovers' pasta with a healthy twist on mac & cheese
Servings: 8
Equipment
- Sheet pan
- 1 Mini food processor or mini blender
- 1 Oven safe sauté pan
Ingredients
Cauliflower Cheese sauce
- 1 1/2 Cup Roasted cauliflower
- 1 Light laughing cow wedge
- 1/4 Cup Good Culture low fat cottage cheese
- 2 TBSP Roasted garlic see notes
- Salt & Pepper to taste
CRAB
- 1 1/4 Cup Lumb crab meat
- 1/8 tsp Old Bay seasoning
- 1/4 tsp Dak's Lemon Pep seasoning or lemon pepper seasoning of choice
- Salt & pepper to taste
- 1 tsp Fresh lemon zest
- Splash lemon juice
Pasta
- 4 oz Barilla Protein pasta weighed out dry
- 1/4-1/2 Cup Reserved pasta water
Pasta Add Ins
- 1/3 Cup Onions chopped or sliced
- 2 Cups Spinach
- 1/4 Cup Chicken bone broth
Garnish
- 1/4 Cup whole wheat bread crumbs toasted
- Splash Lemon juice
Instructions
- Get the water on the stove ready for pasta
- Roast the cauliflower at 425 degrees with a spray of avocado oil and season with salt & pepper. Roast for 25 minutes (set aside)
- In a bowl place the crab meat, Old Bay seasoning, lemon pep, lemon juice. Season with salt & pepper to taste.
- Place pasta into the water and cook until al dente. Reserve 1/2 cup of pasta water . Set pasta aside
- In a mini food processor or blender place the cauliflower, light laughing cow wedge, cottage cheese and roasted garlic. Blend until smooth
- Season with salt and pepper to taste. Set aside
- In a oven safe sauté pan spray with avocado oil and sauté onions until translucent
- Once the onions are translucent add the chicken broth and the cauliflower cheese sauce
- Add the pasta and the reserved pasta slowly until cheese sauce is thickened but not too thick
- Add the crab and pasta until everything is warmed back up
- Chop the spinach and add to the sauté pan and mix until wilted
- Sprinkle the toasted breadcrumbs on top and place into a 375-degree oven and cook until brown on top and bubbly on the edges
- Garnish with some lemon juice and enjoy
Notes
Recipe serves 8, This is a rich dish so smaller portions 191 Calories on Calorie Command at Healthiapp.com 19.1g Protein CODE: Ambassador_ChefAllie for $5 off PRO membership at Healthiapp.com 2 WW personal points Click here to calculate your WW personal CODE:Chefallie for 10% off at Dak's Spices
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