Healthy Recipes - No-Bake Macaroni & Cheese

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No-Bake Macaroni & Cheese

Sylvia Geiger, R.D., Katie Webster, Joyce Hendley & the EatingWell Test Kitchen

Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice.

Servings: 4 servings, 1 1/4 cups each
Total Time: 25 minutes
Ease of Preparation: Easy
Health: High Fiber, Low Cholesterol, High Calcium

Ingredients:

No-Bake Macaroni & Cheese
8 ounces whole-wheat elbow noodles (2 cups)
1 10-ounce package frozen chopped broccoli
1 3/4 cups low-fat milk , divided
3 tablespoons flour
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3/4 cup shredded extra-sharp Cheddar cheese
1/4 cup shredded Parmesan cheese
1 teaspoon Dijon mustard

Steps:

1: Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.

2: Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.

3: Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Nutrition: (Per serving)

Calories - 412
Carbohydrates - 56
Fat - 13
Saturated Fat - 7
Monounsaturated Fat - 1
Protein - 22
Cholesterol - 37
Dietary Fiber - 7
Potassium - 236
Sodium - 640
Nutrition Bonus - Vitamin C (70 daily value), Calcium (40 dv), Fiber (27 dv), Vitamin A (25 dv), Magnesium (16 dv).

Related Links:

• Ravioli with Bell Pepper Sauce
• Quick and Healthy Pasta Recipes and Cooking Tips

EatingWell

This news arrived on: 09/02/2008

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