Whole-grain Macaroni and Cheese
It takes just a few extra minutes to make decadent macaroni and cheese from scratch instead of a box. Whole-wheat macaroni boosts protein, fiber and whole-grain nutrients. Cut the total fat and saturated fat slightly by using a reduced-fat version of sharp cheddar and 1% low-fat milk. Just one cup of this scrumptious and comforting side dish contains over one-third of your daily value for calcium!
Makes 6 servings (1 cup per serving)
12 ounces whole-wheat macaroni
4 ounces reduced-fat sharp cheddar cheese
4 ounces fontina cheese
2 cups 1% low-fat milk
3 tablespoons all-purpose flour
¼ teaspoon dry mustard
½ teaspoon garlic powder
Salt to taste
1. In a large 5-quart pan, cook macaroni according to package directions. Drain and return to pan.
2. Grate or shred cheeses while macaroni cooks. Set cheeses aside.
3. In a large saucepan, whisk together milk, flour, mustard and garlic powder until thoroughly blended. Bring to a boil over medium-high heat, stirring frequently.
4. Reduce heat to low; stirring often, simmer for about 5 minutes until thickened.
5. Remove pan from heat, add shredded cheeses and stir until completely melted and smooth.
6. Add cheese sauce to macaroni and toss gently until all macaroni is coated. Salt lightly to taste if desired.
Nutrition information (per serving)
21 g protein
50 g carbohydrates
11 g fat (7 g saturated)
40 mg cholesterol
354 mg sodium
360 mg calcium
2.3 mg iron
535 IU vitamin A
0 mg vitamin C
Tags: antioxidant-boost , calcium-rich , dinner , grains , high-fiber , high-protein , side dish , vegetarian , whole grain
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis and Jacksonville, Fla. As a culinary-nutrition consultant, writer and spokesperson for the food, beverage and agriculture industry, Kim is passionate about blending great taste with good health in all her culinary creations.