Recipe Redo: Mac and Cheese

By: Jodie Shield, RD

Marvelous Macaroni and Cheese

(makes 6 servings)

What child doesn’t like mac and cheese? It’s so creamy and gooey even us adults find it hard to resist. This is my favorite mac and cheese recipe. It’s a snap to make and here is how I lighten it up. To trim calories and fat, I recommend using a reduced-fat cheddar cheese. There are some really tasty ones on the market made with 2% milk. Also, part-skim ricotta and fat-free sour cream will make the dish taste lighter but still rich and creamy. And make sure to use whole wheat macaroni – it tastes terrific and adds fiber.

Recipe Make-Over Results

Original Recipe	Revised Recipe
432 cals	287.5 cals
22 g protein	22 g protein
33 g carbohydrate	36 g carbohydrate
23.5g fat	7 g fat
14 g saturated fat	4 g saturated fat
106 mg cholesterol	23 mg cholesterol
335 mg sodium	377 mg sodium
2 g dietary fiber	3 g dietary fiber

Ingredients:

nonstick vegetable oil spray

2 cups whole wheat macaroni, uncooked

2 egg whites

2 cups low fat or reduced-fat cheddar cheese, shredded

1 cup part-skim ricotta cheese

1/2 cup fat-free sour cream

1/2 cup skim milk

1/2 teaspoon salt (optional)

1/4 teaspoon black pepper

1/4 cup dry bread crumbs

1/4 teaspoon paprika

Directions:

Preheat oven to 350-degrees F, and spray a two-quart casserole dish with nonstick vegetable oil spray. In a saucepan, boil the macaroni according to the package instructions. When cooked, remove from heat, and drain in a strainer.

In a small bowl, beat the egg whites with a fork. Combine the egg whites, cheddar and ricotta cheeses, sour cream, skim milk, and salt and pepper (if desired) in the greased casserole dish. Stir in the drained macaroni. Sprinkle the casserole with bread crumbs and paprika. Cover and bake 30 minutes. Uncover, and bake for an additional five minutes.

If you have a favorite recipe you would like analyzed and revised, please send it to: jodie@healthyeatingforfamilies.com.