Easy No-Bake Macaroni & Cheese
January 9, 2010 by Dan
Filed under Kids in the Kitchen
By EatingWell.com
Jan. 5, 2010
Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren’t broccoli fans, substitute a frozen vegetable of your choice.
| Prep Time: | 20 minutes |
| Ready in: | 25 minutes |
| Yield: | 4 servings, 1 1/4 cups each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 8 ounces whole-wheat elbow noodles (2 cups) | |
| 1 10-ounce package frozen chopped broccoli | |
| 1 3/4 cups low-fat milk , divided | |
| 3 tablespoons flour | |
| 1/2 teaspoon garlic powder | |
| 1/2 teaspoon salt | |
| 1/4 teaspoon ground white pepper | |
| 3/4 cup shredded extra-sharp Cheddar cheese | |
| 1/4 cup shredded Parmesan cheese | |
| 1 teaspoon Dijon mustard | |
Recipe Directions
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined.
Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
Health Advantages: high fiber, low cholesterol, high calcium.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 412 cal | Carbohydrate Servings: | 3 | |||||
| Carbohydrates: | 56 g | Dietary Fiber: | 7 g | Cholesterol: | 37 mg | |||
| Fat: | 13 g | Sodium: | 640 mg | Saturated Fat: | 7 g | |||
| Protein: | 22 g | Potassium: | 236 mg | Monounsaturated Fat: | 1 g | |||
| Nutrition Bonus: | Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv). | |||||||
| Exchanges: | 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat | |||||||
Source: Family.Go
Editor’s Note: We would like to know what you think. dan@youngchronicle.com