Make this dish healthier by using low-fat milk and evaporated
skim milk, whole-wheat elbow macaroni, and reduced-fat cheeses.
Prep time:
50 minutes
Ingredients:
|
This Recipe
|
Traditional Recipe
|
| 2 c. whole-wheat elbow macaroni |
2 c. elbow macaroni |
| 11/2 c. 1% milk |
21/2 tbsp. butter |
| 1 c. evaporated skim milk |
3 tbsp. flour |
| 1 tbsp. cornstarch |
21/2 c. milk |
| 13/4 c. low-fat shredded monterey jack cheese |
3 c. shredded cheddar cheese |
| 13/4 c. low-fat shredded cheddar cheese |
1/2 tsp. salt |
| 1/2 tsp. salt |
|
| (Optional: 1/2 tsp. mustard powder and dash
of cayenne pepper) |
|
Directions:
- In large Dutch oven or stockpot, cook pasta according to
package directions. Drain pasta and set aside.
- In small bowl, take 2 tbsp. of the measured 1% milk and mix
with cornstarch until it's dissolved.
- Add remaining 1% milk and evaporated skim milk to empty Dutch
oven. Mix in the milk and cornstarch and cook, stirring
constantly, over medium heat until mixture bubbles and starts to
thicken. Continue cooking and stirring for 1 to 4 minutes until
mixture is creamy. Remove from heat and gradually stir in salt,
seasonings and cheeses until cheese is melted and uniform.
- Add cooked macaroni to cheese mixture, stirring to make sure
that all noodles are coated.
- Transfer macaroni and cheese into a 2-quart casserole dish
that has been sprayed with nonstick cooking spray.
- Bake at 350º Fahrenheit (176º Celsius) for 20 to 30 minutes,
until cheese sauce is bubbly.
- Let the dish stand for 5 to 10 minutes before serving.
Serves
: 6
Serving size
: 2/3 cup
Nutritional analysis (per serving):
|
This Recipe
|
Traditional Recipe
|
| 314 calories |
507 calories |
| 21 g protein |
21 g protein |
| 10 g fat |
27 g fat |
| 7 g sat. fat |
17 g sat. fat |
| 35 g carbohydrate |
45 g carbohydrate |
| 3 g fiber |
1 g fiber |
| 33 mg cholesterol |
83 mg cholesterol |
| 605 mg sodium |
668 mg sodium |
| 508 mg calcium |
465 mg calcium |
| 1.5 mg iron |
1.3 mg iron |
| 5 mcg folic acid |
114 mcg folic acid (fortified noodles) |
Nutritional analysis may vary depending on ingredient brands
used.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: April 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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