RECIPE: Better-For-You Mac & Cheese

January 12, 2015 at 8:44 am · Filed under Pasta-Pizza, Recipes

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Mac and cheese with less guilt. Photo courtesy Nicole Morrissey | Prevention RD.

While your January better eating resolutions are still active, consider this remake of a family favorite recipe, macaroni and cheese. This mac and cheese recipe is better for you in three ways. It uses:

Whole wheat macaroni.

Reduced fat milk and cheese.

Cauliflower puréed into the cheese sauce, thickening it without the butter-flour roux (it also adds fiber).

RECIPE: BETTER-FOR-YOU MAC & CHEESE

Ingredients For 10 Servings

1 package (16 ounces) whole wheat elbow macaroni

3 cups reduced fat 2% milk

1/4 cup flour

1/2 large head cauliflower, cut into florets (3-1/2 cups)

2 teaspoons garlic powder

1 teaspoon dry mustard

1/2 teaspoon thyme leaves

1/2 teaspoon coarse-ground black pepper

8 ounces reduced fat white Cheddar cheese, shredded

1 cup shredded part-skim mozzarella cheese

1/4 cup shredded Parmesan cheese

2 ounces (1/4 package) Neufchâtel cheese (1/3 less fat than cream cheese), softened

Preparation

1. COOK the pasta in large saucepan as directed on the package for al dente pasta. Drain well and return to the saucepan. Keep warm. Meanwhile…

2. MIX the milk and flour in a medium saucepan with a wire whisk. Bring to a simmer over medium-low heat, whisking constantly. Add the cauliflower florets; cook 12 to 15 minutes or until fork-tender, stirring occasionally.

3. PURÉE the mixture in batches in blender on high speed until smooth, with the center part of the cover removed to let steam escape. Return the puréed mixture to the saucepan. (Alternatively, purée the mixture in a saucepan with an immersion blender.)

4. STIR in the remaining ingredients; whisk until smooth. Pour the cheese mixture over the hot cooked macaroni; mix well. Let stand 2 minutes before serving.

Variations

You can customize the recipe with some equally good for you ingredients that add flavor and color. Mix them in or use them as a garnish.

Capers

Chopped herbs: basil, parsley

Caramelized onions

Chopped red onion

Diced pimento (roasted red pepper)

Diced fresh tomatoes or quartered cherry tomatoes

Sliced green onion (scallions)

Sliced olives

Sliced green onion (scallions)

Idea: Set the options out in ramekins and let everyone customize his or her own recipe.

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