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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 407.7
  • Total Fat: 11.2 g
  • Cholesterol: 32.6 mg
  • Sodium: 390.3 mg
  • Total Carbs: 54.9 g
  • Dietary Fiber: 8.5 g
  • Protein: 21.9 g

View full nutritional breakdown of Baked Macaroni & cheese calories by ingredient
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Baked Macaroni & cheese

Submitted by: FABTEMP

Introduction

Less than 400 calories per serving. 6 grams of fiber and 23 grams of protein! Filling! Less than 400 calories per serving. 6 grams of fiber and 23 grams of protein! Filling!
Number of Servings: 4

Ingredients

    6 ounces whole wheat pasta
    1 tablespoon whipped butter
    2 tablespoons finely chopped onion
    1 clove garlic, minced
    1 tablespoon whole-wheat flour
    .5 cup cannellini beans, drained, rinsed and mashed
    2 cups skim milk
    1 cup shredded Mexican mix cheese (4 cheese)
    1/4 cup panko breadcrumbs


Directions

Preheat oven to 350 F. Grease an 8 X 10 inch baking dish with cooking spray.

Cook the macaroni according to package directions. Drain when ready.

Meanwhile, in a medium saucepan melt the butter over medium heat. Saut the onion and garlic until onion is tender, about 2 minutes. Add the flour and stir constantly for 1 minute until the flour is slightly browned. Stir in the mashed beans, then slowly whisk in the milk. Increase heat to medium high and bring the sauce to a boil.

Reduce heat to medium again and simmer until the sauce is thickened, about 3 minutes. Stir in the cheese and mustard. Remove from heat.

Add the pasta, making sure to fully coat it in the sauce. Pour the mixture into the prepared baking dish. Sprinkle with breadcrumbs and spritz the top with cooking spray.

Bake for 20 minutes or until cheese is bubbling.

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user FABTEMP.






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