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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 210.1
  • Total Fat: 7.7 g
  • Cholesterol: 24.8 mg
  • Sodium: 798.4 mg
  • Total Carbs: 11.9 g
  • Dietary Fiber: 1.0 g
  • Protein: 22.2 g

View full nutritional breakdown of Healthy Mac and Cheese Recipe calories by ingredient
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Healthy Mac and Cheese Recipe

Submitted by: FITNESSMAGAZINE
Healthy Mac and Cheese Recipe

Introduction

Macaroni and cheese is a comfort-food favorite. You'll love this recipe, which is low in fat and calories. Recipe from "Now Eat This!" a Ballantine Trade Paperback Original by Rocco DiSpirito Macaroni and cheese is a comfort-food favorite. You'll love this recipe, which is low in fat and calories. Recipe from "Now Eat This!" a Ballantine Trade Paperback Original by Rocco DiSpirito
Number of Servings: 4

Ingredients

    Nonstick cooking spray
    Salt
    4 ounces whole wheat macaroni
    1/2 cup onion-garlic puree (see "Rocco D's Secret Weapon," below)
    1/2 teaspoon dry mustard
    Pinch cayenne pepper
    1 cup shredded 50 percent reduced-fat cheddar
    1/3 cup nonfat Greek yogurt
    1/4 cup whole wheat panko bread crumbs
    1/4 cup grated Parmesan

Directions

FOR ROCCO'S SECRET WEAPON: Bechamel sauce (a mixture of milk, butter, and flour) plays a starring role in traditional mac and cheese recipes. DiSpirito uses this aromatic blend of onion and garlic to build flavor and texture without fat (makes 1 cup).

Step 1: Combine 1 large Vidalia onion, 9 garlic cloves (roughly chopped), and 1/2 cup water in a microwave-safe bowl. Season with salt and black pepper to taste.

Step 2: Cover the bowl tightly with plastic wrap and microwave on high 10 minutes.

Step 3: Pour the mixture into a blender; blend until smooth. Season with salt and black pepper to taste. (Store in a covered container in the fridge for up to 72 hours.)

FOR COOKING INSTRUCTIONS FOR MAC N CHEESE:
1. Preheat the oven to 425 degrees. Mist an 8-by-8-inch baking dish with cooking spray; set it aside.
2. Bring a large pot of salted water to a boil. Add macaroni and cook according to package directions, drain.
3. Meanwhile, bring onion-garlic puree, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whisk in yogurt.
4. In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Pour the mixture into the prepared baking dish and sprinkle panko over the top. Top with Parmesan.
5. Bake until Parmesan is melted and macaroni is hot throughout, about 10 minutes.

Additional nutrition facts per serving (about 2/3 cup): 237 calories, 17g protein, 31g carbohydrate, 7g fat (4g saturated), 3g fiber

Serving Size: 2/3 cup

Number of Servings: 4

Recipe submitted by SparkPeople user FITNESSMAGAZINE.






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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    Easy to make and delicious! Probably wouldn't be a Mac and Cheese substitute for kids, but my husband and I loved it! - 1/4/12

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  • Good
    1 of 3 people found this review helpful
    Not to be too picky, but the way the ingredients are listed, the calories for the onion and garlic are not factored into the nutrition totals... - 2/4/12

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  • Good
    1 of 1 people found this review helpful
    I thought this was good, and very easy to make, but mine came out a bit dry. Next time I think I will decrease the bread crumbs and add a little milk to make it a little creamier. - 2/1/12

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  • subed non fat milk for the yogurt - 2/29/12

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  • My family thought this was gross. I followed the recipe to a T. - 2/26/12

    Was this review helpful?   yes  No