CJOB What’s for Dinner – Mac and Cheese!

January 16, 2013

What’s for dinner?

A family favorite, a childhood classic recipe with a healthy twist, it’s Polka Dot Mac and Cheese.

Most of us have eaten macaroni and cheese.  Maybe it was made from a box or for me, I was lucky that my mom made it from scratch.  That’s how I grew up with home-made mac and cheese.  It’s a comfort food, it’s the perfect winter food and it’s one of those recipes that is always in Top 10 of favorites.

I haven’t made Polka Dot Mac and Cheese for my family in a while.  It just fell out of my recipe rotation, so I have decided to bring it back for dinner and have the leftovers for lunch.  It’s easy, healthy and simple.

Healthy Polka Dot Mac and Cheese

Family classic with a twist of health

It’s similar to my mom’s recipe but I have switched out a few ingredients such as skim milk, low fat old cheddar cheese, added vegetables like peppers and broccoli.  I upped the flavor by sautéing onions and garlic in canola oil and using whole-wheat flour to make a roux. That gooey, cheesy sauce smoothers the whole-wheat pasta instead of white noodles.

Sweet Bell Peppers

What’s a roux?

If a roux scares you, don’t let it.  It’s a culinary technique that will change how you make a sauce or thicken a soup!  A roux is a thickening agent traditionally used for sauces and soups using flour and oil paste until the raw flavour of the flour cooks out and the roux achieves its desired colour.  There are different degrees of “browness” for a roux and they are used in different recipes.

The trick with the roux is once the onions and garlic have soften in the canola oil add the whole-wheat flour.  Mix it around in the pot, making sure that it covers all of the onions and garlic.  Cook the flour for about 1 minute and then slowly add in the milk, whisking as you go.

I hope your family loves this healthy dish, my family approves and so does the Heart and Stroke Foundation of Manitoba.

Grocery List:

Proteins

Fruits   & Vegetables

Starch

Dairy

Herbs   & Spices

Pantry   Items

Red and yellow peppers Whole-wheat elbow pasta Skim milk Onion Canola oil
Broccoli Reduced fat old cheddar cheese Garlic Whole-wheat flour
Carrot Pepper
Parsley

Eat Well…Ellen

Polka Dot Mac & Cheese

Healthy Polka Dot Mac and CheesePrinter friendly version

Ingredients:
1 1/2 cup whole-wheat elbow macaroni 375 mL
2 Tbsp canola oil 30 mL
1 small onion, finely chopped 1
1 cloves, garlic, minced 1
1/2 tsp black pepper 2 mL
3 Tbsp whole wheat flour 45 mL
1 1/2 cup skim milk 375 mL
1 1/2 cup reduced fat old cheddar cheese 375 mL
1/2 red pepper, finely diced 1/2
1/2 yellow pepper, finely diced 1/2
1 cup finely chopped broccoli 250 mL
1 medium carrot, shredded 1
2 Tbsp freshly chopped parsley 25 mL

Directions: 

  1. Preheat oven to 350 F (180 C).
  2.  In medium saucepan, bring water to a boil and cook macaroni to al dente, slightly firm to the bite. Drain noodles and reserve.
  3. In a large saucepan heat canola oil over medium heat. Add onions and garlic and sauté 3 – 4 minutes, until onions have softened. Sprinkle with pepper. Add flour and stir to coat the onions. Gradually whisk in the milk and stir over medium heat until sauce thickens. Continue to cook for 1 minute.
  4. Remove from heat and stir in the cheese. Stir until the cheese melts into the sauce.
  5. Fold in the vegetables and the cooked macaroni. Transfer to a 3 litre casserole dish that has been sprayed with cooking spray, or to individual ramekin dishes that have been sprayed with cooking spray.
  6. Bake large casserole for 25 to 30 minutes or until macaroni is bubbling. (Cook ramekins for approximately 15 – 20 minutes.) Let rest for 5 minutes before serving.

Yield: 6-8 servings

Nutritional Information:
Serving Size: based on 6 servings Calories: 210
Cholesterol: 5 mg Total Fat: 9 g
Carbohydrates: 20 g Fibre: 2 g
Protein: 12 g Saturated Fat: 2 g

About the Author

Ellen

Ellen

Ellen is two things: bossy and a foodie. She loves to tell everyone why they should cook with canola oil by indulging in her love of cooking and teaching. Follow Ellen on twitter @ellencanola.

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