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

    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)

  Traditional Recipe

    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

Directions:

    Preheat oven to 375║F. 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: SautÚ 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)

MakeoverTraditional
Calories:266 cals794 cals
Kilojoules:1,112 kJ3,320 kJ
Fat6.6 g38.6 g
Carbohydrates34.9 g78.5 g
Protein17.3 g34.0 g
Cholesterol18.2 mg119.0 mg
Sodium360 mg857 mg
Saturated Fat3.8 g24.0 g
Fiber1.3 g2.7 g
Calcium355.0 mg582.0 mg
Total Sugars5.8 g14.3 g

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