by EatingWell

The Healthiest Baked Mac and Cheese Recipe

Mac and cheese can be a true comfort on a gloomy day, and our healthy update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.

Baked Mac and Cheese Recipe

Makes 4 servings.

Active Time: 25 minutes

Total Time: 55 minutes

3 tablespoons plain dry breadcrumbs (see tip)

1 teaspoon extra-virgin olive oil

1/4 teaspoon paprika

1 16-ounce or 10-ounce package frozen spinach, thawed

1 3/4 cups low-fat milk, divided

3 tablespoons all-purpose flour

2 cups shredded extra-sharp Cheddar cheese

1 cup low-fat cottage cheese

1/8 teaspoon ground nutmeg

1/4 teaspoon salt

Freshly ground pepper to taste

8 ounces (2 cups) whole-wheat elbow macaroni or penne

Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.

Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.

Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.

Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.

Bake the casserole until bubbly and golden, 25 to 30 minutes.

To make ahead: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.

Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets.

Recipe Nutrition:

Per serving: 576 calories; 22 g fat (11 g sat, 2 g mono); 69 mg cholesterol; 63 g carbohydrate; 37 g protein; 9 g fiber; 917 mg sodium; 403 mg potassium

Nutrition Bonus: Vitamin A (290 percent daily value), Calcium (70 percent dv), Folate (37 percent dv), Iron (15 percent dv).

3 1/2 Carbohydrate Servings

Exchanges: 3 starch, 1 vegetable, 3 1/2 medium-fat meat

Mac and Cheese Pasta Recipe, American Cuisine

 

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Article: Copyright © Tribune Content Agency

"The Healthiest Baked Mac and Cheese"

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