Macaroni and Cheese with Spinach, Zucchini and Peas
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 215.3
- Total Fat: 5.6 g
- Cholesterol: 5.2 mg
- Sodium: 452.8 mg
- Total Carbs: 29.6 g
- Dietary Fiber: 4.5 g
- Protein: 12.0 g
View full nutritional breakdown of Macaroni and Cheese with Spinach, Zucchini and Peas calories by ingredient
Introduction
This is a make-over version of a dish featured in one of the Recipe articles recently. It came from Bryn Mooth's "Writes 4 Food" blog. I substituted whole grains and low-fat cheeses and oils and changed from white Harvati-style cheese to Cheddar or Colby. This is a make-over version of a dish featured in one of the Recipe articles recently. It came from Bryn Mooth's "Writes 4 Food" blog. I substituted whole grains and low-fat cheeses and oils and changed from white Harvati-style cheese to Cheddar or Colby.Number of Servings: 6
Ingredients
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1 heaping cup dried whole-wheat elbow macaroni
1/4 scant cup chicken or vegetable broth or water
3 cloves of garlic, minced
1 10-oz package of fresh spinach, chopped
1 large zucchini unpeeled, grated
1/2 cup frozen peas ( low-sodium)
1/2 lemon, juiced or a few tablespoons of reconstituted lemon juice to taste
1 1/4 cup shredded low-fat cheddar or colby cheese (sharp is better)
1 1/2 tablespoon margarine made with olive oil
1 1/2 tablespoon all-purpouse whole wheat flour
1 1/2 cups plain, unsweetened almond or coconut milk
1/2 cup seasoned dry breadcrumbs
salt and pepper to taste
olive oil cooking spray
Directions
Preheat the oven to 350 degrees.
Cook macaroni as directed on the package. Prepare a baking dish by spraying with olive oil or other cooking spray.
Toss grated zucchini with a bit of salt and let drain to draw out excess liquid.
Saute garlic and red pepper in a few tablespoons of broth or water until garlic is translucent.
Add the zucchini and more broth or water if needed and saute briefly.
Then add spinach (and more broth or water if needed), mix well and cook until spinach is welted.
Mix in the frozen peas and set aside.
In a medium saucepan, melt butter and sprinkle flour in, stirring constantly.
Cook until mixture begins to brown, then slowly pour in milk, stirring all the while.
Bring to a boil and cook until sauce begins to thicken. Remove from the heat.
Add the cheese and stir until it is melted and mixed throughly. Season with salt and pepper to taste.
Mix it all togther and pour into baking dish. Top with breadcrumbs if desired.
Bake for about 40-45 minutes, until set.
Serving Size: Makes 6 1-cup servings
Cook macaroni as directed on the package. Prepare a baking dish by spraying with olive oil or other cooking spray.
Toss grated zucchini with a bit of salt and let drain to draw out excess liquid.
Saute garlic and red pepper in a few tablespoons of broth or water until garlic is translucent.
Add the zucchini and more broth or water if needed and saute briefly.
Then add spinach (and more broth or water if needed), mix well and cook until spinach is welted.
Mix in the frozen peas and set aside.
In a medium saucepan, melt butter and sprinkle flour in, stirring constantly.
Cook until mixture begins to brown, then slowly pour in milk, stirring all the while.
Bring to a boil and cook until sauce begins to thicken. Remove from the heat.
Add the cheese and stir until it is melted and mixed throughly. Season with salt and pepper to taste.
Mix it all togther and pour into baking dish. Top with breadcrumbs if desired.
Bake for about 40-45 minutes, until set.
Serving Size: Makes 6 1-cup servings