Macaroni and Cheese is a classic kid’s pasta recipe. This children’s favorite has been approved by Heart and Stroke and has been featured in their Quick and Healthy cookbook, Recipes the whole family can enjoy Volume 3.
Made with whole-wheat pasta, low fat cheese, skim milk and all types of vegetables, it will become a weekday meal perfect for lunch or dinner.
Polka Dot Mac & Cheese
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)
Preheat oven to 350 F (180 C). In medium saucepan, bring water to a boil and cook macaroni to al dente, slightly firm to the bite. Drain noodles and reserve.
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.
Remove from heat and stir in the cheese. Stir until the cheese melts into the sauce. 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.
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.
|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|