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Pasta and Grains: Pasta and Noodle Dishes: Marvelicious Mac and Cheese
This yummy mac-and-cheese, made lower-fat, is sure to please the family!
Per serving: 266 calories and 6.6g fat.
Saves: Up to 528 calories and 32g fat over traditional store-bought and restaurant dishes.
Author: Recipe courtesy of 3-A-Day of Dairy - www.3aday.org
Date: June 27, 2013
Serves: 6 person(s)
Yield: 6 x 1-1/4-cup servings
Preparation Time: 10 mins
Cooking Time: 20 mins
Extra Time: 10 mins (for cooking macaroni noodles)
Ingredients:
Traditional macaroni and cheese has oodles of fat and calories, in particular store-bought and restaurant variations.
The healthier, yet flavorful Marvelicious Mac and Cheese uses low-fat sharp cheese and fat-free milk, versus the higher fat cheeses, whole milk and extra butter found in rich store-bought and restaurant dishes. | Recipe Makeover |
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2 cup uncooked elbow macaroni (7 oz)
2 1/2 cup fat-free milk
1 Tbsp reduced-fat buttery spread
3 Tbsp all-purpose flour
1/4 tsp salt
1/2 tsp dry mustard
2 cup shredded low-fat sharp cheddar cheese (such as Cabot 50% fat or Trader Joe's Lite)
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| Traditional Recipe |
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5 Tbsp butter, plus 1 Tbsp more for baking pan
16 oz uncooked elbow macaroni
1/2 cup all-purpose flour
6 cup milk (3.25% fat)
1 1/2 cup shredded cheddar cheese
2 cup shredded Gruyere cheese
1 1/2 tsp Celtic or Kosher salt
1/4 tsp black or white pepper
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Directions:
Preheat oven to 375ºF. Cook macaroni according to package directions.
Meanwhile, heat milk and butter in a medium saucepan over medium heat. Gradually whisk in flour, salt and dry mustard. Simmer for 1 minute, whisking occasionally.
Remove from heat; stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer mixture to an 8- or 9-inch square baking dish.
Bake in preheated oven, uncovered until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving.
Variations:
Optional topping: Prior to baking, sprinkle 1/2 cup additional shredded low-fat sharp cheddar cheese over the top of the casserole.
Add color and extra nutrition: Sauté some chopped red bell pepper and broccoli florets in the butter before adding the flour for a gourmet version of this comforting creation.
Serving suggestions are not included in the nutritional analysis.
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 266 cals | 794 cals |
| Kilojoules: | 1,112 kJ | 3,320 kJ |
| Fat | 6.6 g | 38.6 g |
| Carbohydrates | 34.9 g | 78.5 g |
| Protein | 17.3 g | 34.0 g |
| Cholesterol | 18.2 mg | 119.0 mg |
| Sodium | 360 mg | 857 mg |
| Saturated Fat | 3.8 g | 24.0 g |
| Fiber | 1.3 g | 2.7 g |
| Calcium | 355.0 mg | 582.0 mg |
| Total Sugars | 5.8 g | 14.3 g |
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