Dan's Protein Packed Mac and Cheese

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 394.6
  • Total Fat: 11.6 g
  • Cholesterol: 33.1 mg
  • Sodium: 423.5 mg
  • Total Carbs: 54.1 g
  • Dietary Fiber: 2.8 g
  • Protein: 18.6 g

View full nutritional breakdown of Dan's Protein Packed Mac and Cheese calories by ingredient
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This home made mac and cheese uses (mostly) lighter ingredients and is packed with protein. This home made mac and cheese uses (mostly) lighter ingredients and is packed with protein.
Number of Servings: 8


    1 lb elbow pasta

    4 oz firm tofu, cubed

    1 hot link, diced

    For the Sauce:

    2 Cups 2% milk

    1/4 Cup sifted flour

    2 Tbsp unsalted butter

    3 tsp Valentina or other hot sauce

    3/4 Cup grated fat free cheddar cheese

    1/4 Cup 2% skim sharp cheddar cheese

    1 oz neufchatel

    Garlic Powder

    Salt & Pepper

    For the Topping:

    1/4 Cup unseasoned bread crumbs

    1 1oz slice whole wheat bread, toasted and crumbled

    1/4 Cup grated parmesan cheese


Use your favorite meat or protein in this casserole, and use skim milk to lighten it up further.


Preheat oven to 375 Degrees Fahrenheit and pour uncooked pasta into an ungreased casserole dish.

Mix sifted flour into milk until smooth. Pour into a saucepan and add butter, hot sauce, and cheeses (including neufchatel) and warm on medium heat stirring frequently and seasoning to taste. When sauce ingredients are combined and creamy mix in diced hot link and cubed tofu. Pour into casserole dish and mix thoroughly with pasta.

To create the topping mix together the bread crumbs, toasted and crumbled bread, and parmesan cheese. Sprinkle over the top of the casserole, then cover and bake for 45-60 minutes or until pasta is tender and has absorbed all or most of the sauce. Uncover the casserole dish and turn on the broiler, broiling until the crumb topping has turned golden brown. Serve hot.

Serving Size: Makes 8 large servings

Number of Servings: 8

Recipe submitted by SparkPeople user THECHAUFFEUR.

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