No-Bake Macaroni and Cheese
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Nothing can beat this ultra-creamy classic version of mac-and-cheese as it makes a quick and healthy dinner for your family over the years. This dish is packed with fiber and high nutritional value. It is also a great way to help get kids to eat more vegetables. You can also substitute a frozen vegetable of your choice. Serve with Toasted whole-wheat breadcrumbs for perfect meal.
Active Time: 20 minutes
Total Time: 25 minutes
(Make 4 serves)
Amount Per Serving (1 1/4 cups each): 412 Calories, 22 g. Protein, 56 g. Carbohydrates, 7 g. Dietary Fiber, 13 g. fat ( 7 g. sat , 1 g. mono ), 37 mg. cholesterol, 408 mg. sodium, 236 mg. Potassium
Nutrition Bonus: Vitamin C (70% daily value), Calcium (40% dv), Vitamin A (25% dv), Magnesium (16% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat
Ingredients:
- 2 cups (8 oz.) of whole-wheat elbow noodles
- 1 package (10 oz.) of frozen chopped broccoli
- 1 3/4 cups of low-fat milk, divided
- 3 Tbsp. of flour
- 1/2 tsp. of garlic powder
- 1/2 tsp. of salt
- 1/4 tsp. of ground white pepper
- 3/4 cup of shredded extra-sharp Cheddar cheese
- 1/4 cup of shredded Parmesan cheese
- 1 tsp. of Dijon mustard
Preparation:
- Bring large-size pot of water to a boil. Add pasta and cook about 4 min. Add frozen broccoli and continue cooking, stirring occasionally, about 4-5 min, until pasta and broccoli are just tender.
- Meanwhile, heat 1 1/2 cups of milk in another large-size pot over medium-high heat until just simmering.
- In small-size bowl, whisk remaining 1/4 cup of milk, flour, garlic powder, salt and pepper until combined.
- Add flour mixture to simmering milk, return to simmer and cook, whisking constantly, about 2-3 min, until mixture is thickened.
- Remove from heat and whisk in Cheddar, Parmesan and mustard until cheese is melted.
- Drain pasta and broccoli and add to cheese sauce. Return to heat and cook, stirring, over medium-low heat, about 1 min, until heated through.
Source : EatingWell
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