Healthy Macaroni and Cheese: Recipe Makeover

I LOVE Macaroni and Cheese.

The husband reallllly loves Macaroni and Cheese.

And don’t get me wrong, it’s a great once-in-a-while-guilty-pleasure sort of dish. There’s just something so comforting about that cheesy, warm, gooey, starchy goodness that just makes you happy.

But I was tired of only having Mac & Cheese in moderation. I wanted to make it a full dinner, but without the extra fat and calories of the original. (Oh and let me be clear, when I’m talking about Mac & Cheese I’m talking about homemade / from scratch – not the boxed versions which don’t count as real Mac & Cheese

)

So I scoured the web for recipes to see if I could find some inspiration. I came across this recipe on CookingLight and thought it was the perfect starting point. I made a few modifications (my modified recipe is below), and it turned out just like the original – super cheesy and flavorful!

Most Mac & Cheese recipes use the following ingredients:

I lightened up this recipe by using less of the higher-fat ingredients, and substituting in whole grains and vegetables.

My Ingredient List

• 8 ounces whole-wheat elbow noodles, (2 cups)
• 1 10-ounce package frozen chopped broccoli (or fresh broccoli florets – cut small)
• 1 10oz bag of baby spinach or baby kale (optional)
• 2-3 cloves fresh garlic, minced
• 1 3/4 cups 1% milk, divided
• 3 tablespoons flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup shredded extra-sharp Cheddar cheese
• 1/4 cup shredded Parmesan cheese
• 1/4-1/2 teaspoon Dijon mustard (omit if you don’t like the flavor of mustard)
• Optional: 1/8-1/4 tsp crushed red pepper (to give it some kick!)

The Directions

Step 1: Bring a large pot of water to a boil. Cook pasta according to package directions.

Step 2: Add frozen (or fresh) broccoli to a pan over medium heat, saute with minced garlic, crushed red pepper, and a pinch of salt until slightly tender. Add kale/spinach towards the end and cook until the greens are wilted.

Step 3: Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes.

Step 4: Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.

Step 5: Drain the pasta and add to the cheese sauce. Add your veggies into the pasta mixture, and heat through (on low heat) until everything is combined.

Optional: Sprinkle some black pepper on top before serving. 

This recipe makes 6 huge servings, and each serving has only ~250 calories, ~8g fat, ~7g fiber and ~14g protein!

Now that’s a Mac & Cheese recipe I can get behind! Oh and did I mention, the husband loved it too

Print Healthy Mac & Cheese Makeover

Total Time: 40 minutes

Yield: 6 servings

Serving Size: 1.5 cups

Calories per serving: 252

Fat per serving: 8.2g

Nutritional Info Per Serving: 252 Calories, 8.2g Fat, 536mg Sodium, 30.9g Carbs, 7g Fiber, 5g Sugars, 14.5g Protein

Ingredients

• 8 ounces whole-wheat elbow noodles, (2 cups)
• 1 10-ounce package frozen chopped broccoli (or fresh broccoli florets - cut small)
• 1 10oz bag of baby spinach or baby kale (optional)
• 2-3 cloves fresh garlic, minced
• 1 3/4 cups 1% milk, divided
• 3 tablespoons flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup shredded extra-sharp Cheddar cheese
• 1/4 cup shredded Parmesan cheese
• 1/4-1/2 teaspoon Dijon mustard (omit if you don't like the flavor of mustard)
• Optional: 1/8-1/4 tsp crushed red pepper (to give it some kick!)

Directions

1. Bring a large pot of water to a boil. Cook pasta according to package directions.
2. Add frozen (or fresh) broccoli to a pan over medium heat, saute with minced garlic, crushed red pepper, and a pinch of salt until slightly tender. Add kale/spinach towards the end and cook until the greens are wilted.
3. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes.
4. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
5. Drain the pasta and add to the cheese sauce. Add your veggies into the pasta mixture, and heat through (on low heat) until everything is combined.
6. Optional: Sprinkle some black pepper on top before serving.

Notes

Adapted from CookingLight

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