- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 259.6
- Total Fat: 7.9 g
- Cholesterol: 12.9 mg
- Sodium: 425.3 mg
- Total Carbs: 39.5 g
- Dietary Fiber: 4.1 g
- Protein: 12.6 g
Three-Cheese Macaroni from 'The SparkPeople Cookbook'Submitted by: CHEF_MEG
IntroductionCheesy, rich, delicious--just what you expect in macaroni and cheese. What you won't expect? 2/3 the fat and half the calories of the original!
Cheesy, rich, delicious--just what you expect in macaroni and cheese. What you won't expect? 2/3 the fat and half the calories of the original!
For the Sauce:
2 tbsp light butter
2 tbsp all-purpose flour
1 1⁄2 cups skim milk
1 bay leaf
1⁄8 onion, cut in a wedge
1⁄4 cup shredded reduced-fat Swiss
1⁄4 cup shredded cheddar cheese
1⁄4 tsp salt
1 pinch cayenne
8 ounces whole-wheat elbow pasta, dry
6 slices turkey bacon, cooked and chopped
1 slice whole-wheat bread, processed into
2 tbsp grated Parmesan cheese
Like this recipe? It's from "The SparkPeople Cookbook: Love Your Food, Lose the Weight." Click here for more info.
This recipe still keeps some fat, which is what adds flavor to this dish. You could make macaroni and cheese with fat-free cheese and no butter, but would you want to eat it?
Though it seems counterintuitive, eating a smaller quantity of a rich dish can be more satisfying than a larger quantity of a dish made with “filler” foods, those that have little flavor and nutritional value. This is a comfort food that you can feel good about eating.
My three boys love this dish. We usually serve it as a side dish rather than an entrée—it goes great with Spicy Turkey Mini Meatloaves (page 201) or just grilled chicken breasts. You can leave out the turkey bacon to make this dish vegetarian; add a pinch of dry mustard to the sauce for a
1. Preheat the oven to 375° F. Prepare a 9" x 13"
casserole dish with nonstick cooking spray.
2. Place the butter in a medium saucepan, melt
over medium-low heat, and cook until foaming.
Add the flour and stir well with a wooden
spoon for 1 to 2 minutes. Slowly pour in the
milk, whisking to incorporate.
3. Attach the bay leaf to the onion wedge using
the cloves. Drop the studded onion into the
milk mixture with the clove/bay leaf side down.
Cook, stirring occasionally, until the mixture
thickens, about 15 minutes
4. Meanwhile, cook the pasta according to
package directions, but don’t salt the cooking
5. Remove the studded onion from the sauce
and discard. Add the Swiss and cheddar
cheeses. Stir to combine and heat the sauce
until the cheese is just melted. Season with salt
6. In a large mixing bowl, combine the sauce,
bacon, and cooked macaroni; toss to coat.
Combine the breadcrumbs and Parmesan in a
7. Pour the pasta mixture into the prepared
baking dish and top with the breadcrumbs and
Parmesan. Bake uncovered until bubbly and
golden, about 15 minutes.
Note: You can swap half the pasta for 3 cups of
blanched broccoli or cauliflower
Serving size: 1 heaping cup
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Member Ratings For This Recipe
I skipped the salt and bacon (I don't cook with salt), and my family loved it.
Other variation: panko crust instead of the breadcrumbs.
I also really liked the commentary about "eating a small amount of rich food can be more satisfying..."; very helpful information. Thank you - 10/18/11
I didn't have any cloves or a bay leaf and I subbed in some minced ham deli meat instead of the bacon, low fat mozza for the swiss. I took the suggestion of the dry mustard and swapping out half the pasta with some blanched cauliflower. It was a little labour intensive but well worth the effort. - 1/27/12
SRCECIL: NO! Not cloves of garlic, but 2 whole cloves (the ones used on baked ham! Delicious! To cut out a little more sodium and fat, I used reduced fat cheddar, used soy-based bacon chips instead of the bacon, and left out the salt entirely--the cheeses are "salty" enough! - 10/6/11
I made this tonight and the family liked it. I used 51% wheat pasta because I knew my 6 year old wouldn't touch the pasta if it was too dark. I also substituted "No Salt" for the salt. It was filling and tasty. I will try the cauliflower variation next time. Thanks for the recipe. - 9/25/11