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Friday, September 30, 2011

Healthy Mac & Cheese

Mac & cheese is one of the true comfort foods, especially on a rainy day, and this healthier 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 also help picky eaters down their leafy greens. Whole-wheat pasta adds robust flavor and extra fiber. Just keep in mind that this is a special treat and not an everyday meal!

Traditional Mac & Cheese vs. Heart Smart Gourmet Mac & Cheese

 

Traditional Mac & Cheese
  • 980 calories
  • 61 g fat
  • 26 g saturated fat
Heart Smart Gourmetl's Mac & Cheese
  • 576 calories
  • 22 g fat
  • 11 g saturated fat 

4 servings
Total Time: 55 minutes

Ingredients

  • 3 tablespoons plain dry breadcrumbs, (see Tip below Or use Panko breadcrumbs. )
  • 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

Preparation

  1. 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.
  2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
  3. 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.
  4. 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.
  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes

  • Make Ahead Tip: 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.

Nutrition

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

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