Macaroni and Cheese: ChefMDTM
Aired on Lifetime Television for Women
Sunday, August 27 and December 3
Show 322
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In 1787, according to legend, Thomas Jefferson created the first macaroni and cheese dish. It's a meal rich in calcium, which helps prevent colon cancer, osteoporosis, and PMS. Surprisingly, this classic dish can be even healthier with a few minor modifications. Using whole wheat or multi-grain pasta will cut a 600-calorie serving down to 300 calories. With four grams of fiber and four grams of fat, whole wheat pasta helps prevent atherosclerosis, stroke, diabetes, and obesity. This ChefMD(tm)-approved recipe for macaroni and cheese adds diced tomatoes. Tomatoes contain lycopene, an anti-oxidant that protects cells from oxygen damage. For a super delicious twist, top with toasted almonds and parmesan! Enjoy!
Hot & Creamy Macaroni & Cheese
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 6 (makes 5.5 cups)
Calories: 306 per serving (26% from fat)
Ingredients:
8 ounces (about 2 cups) whole wheat or multigrain elbow macaroni or rotini pasta
4 cloves garlic, peeled & sliced
One-quarter cup sliced unblanched almonds
3 tablespoons whole wheat flour
1 teaspoon salt
2 cups 1% low fat milk
1 (10 oz.) can diced tomatoes with green chilies, drained (such as Rotel brand)
1 and one-half cups 2% milk shredded sharp cheddar cheese, divided
Two-thirds cup finely grated Parmesan cheese, preferably aged Reggiano Parmigiano
Preparation:
Cook macaroni or pasta according to package directions adding sliced garlic cloves to the cooking water. Toast the almonds in a 350-degree toaster oven for 5 to 6 minutes. Meanwhile, combine flour and salt in a medium saucepan. Place the pan over medium-high heat. Gradually whisk in milk; bring to a boil. Reduce heat to low. Boil gently, whisking constantly, 1 minute or until sauce thickens. Add drained tomatoes; cook 1 minute. Drain macaroni; return to same pot. Add sauce, 1 cup of the cheddar and the Parmesan cheeses; toss well and cook over medium heat until cheese melts. Transfer to warm serving plates; top with remaining one-half cup of cheddar cheese and toasted almonds.
Substitutions:
Reduced fat four-cheese Mexican blend shredded cheese may replace the sharp cheddar and queso anejo may replace the Parmigiano. Use mild or spicy canned tomatoes with green chilies depending on heat desired.
Tips:
Multigrain pasta is made from a combination of ground flaxseed, legumes and grains such as oats, spelt, barley and durum wheat. Look for the many shapes of multigrain pasta next to the regular pasta in the supermarket.
Macaroni may be spooned into an 11 x 7 glass baking dish or 1 and one-half quart casserole dish coated with cooking spray. Cover with foil; refrigerate up to 1 day before serving. Bake (still covered) 15 to 20 minutes in a preheated 375-degree oven until heated through. Uncover; top with remaining one-half cup of cheddar cheese and almonds. Continue baking uncovered until cheese is melted, about 5 minutes. Serve with chipotle hot pepper sauce on the side for those who like an even spicier dish.
Nutritional Analysis:
Total fat (g): 9
Fat calories (kc): 80
Cholesterol (mg): 23
Trans fatty acids (g): 0
Saturated fat (g): 4
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 2
Fiber (g): 4
Carbohydrates (g): 38
Sugar (g): 5
Protein (g): 20
Sodium (mg): 865
Calcium (mg) 404