Recipe of the Week: Classic Macaroni and Cheese
Wednesday, March 21, 2007
Andrea Giancoli, MPH, RD
Here's a healthy twist on the beloved Mac & Cheese kiddie favorite. The American Dietetic Association (ADA) has come up with this lower fat version just in time for National Nutrition Month of course. Enjoy!
Classic Macaroni and Cheese
2 cups macaroni (try 1 cup whole wheat 1 cup regular for more nutrition oomph)
1/2 cup onions, chopped
1/2 cup fat-free evaporated milk
1 medium egg, beaten
1/4 tsp black pepper
1 1/4 cups low-fat sharp cheddar cheese (4 oz) finely shredded
Non-stick cooking oil spray
Directions:
1. Cook macaroni according to directions. (Do not add salt to the cooking water.)Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.
Serving size: 1⁄2 cup
(Nutrition Facts per Serving: Calories: 200, Total fat: 4 g, Saturated fat: 2 g, Cholesterol: 34 mg, Sodium: 120 mg, Fiber: 1 g, Protein: 11 g, Carbohydrate: 29 g
Potassium: 119 mg)
If you and your kids like peas, add in a can to get a dose of legumes into your meal. You can also try making this dish with soy cheese to even further cut down on calories and fat.
Try throwing some steamed broccoli on top, or plate it surrounded by tomato wedges.
Once again big thanx ADA. Have a fruit and veggie filled day!
(photo courtesy of unwritten)
5 Comments:
At Thu Mar 22, 09:25:00 AM 2007,
Anonymous said…
I love receiving your articles and recipes, but have only one request. If possible, it would be great to have the nutrition information along with the recipe so parents who are following a specific weight lifestyle can enjoy the dishes too, but still figure it into our daily consumption. It may not be possible to always do this, but it would be appreciated!
At Thu Mar 22, 02:59:00 PM 2007,
Anonymous said…
I agree that would be great to include the nutrition information and maybe the serving size. As far as our daily requirments, how do you recomend figuring that out per/day based on our energy expenditure for that day.
Thanks love the blog!
At Sun Mar 25, 04:45:00 PM 2007,
Andrea Giancoli, MPH, RD said…
Thank you so much. Glad you like the recipes. And I hear ya about wanting the nutrition information. I went back and put it in for this recipe. I will do my best to get the nutritionals to you in the future. I don't always have the nutrition facts or have the recipes analysed. But I will make an effort to do so.
If there are any past recipes you'd like the nutritionals for let me know and I'll see about digging them up.
At Mon Mar 26, 09:36:00 AM 2007,
Anonymous said…
Thanks, Andrea! That is perfect. This sounds yummy and I can't wait to try it.
At Tue Mar 27, 07:18:00 AM 2007,
Andrea Giancoli, MPH, RD said…
My pleasure!
Let me know how it turns out....
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