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|
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
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.
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