Elbows. Bow Ties. Shells.
American. Cheddar. Swiss.
The possibilities are endless! Everyone has at least one type of Macaroni and Cheese that they love. After all, it is one of the most popular comfort dishes and childhood favorites. Especially in the colder months. The bad news? It's not particularly "healthy."
In fact, Macaroni and Cheese recipes that are prepared by some of the most popular chain restaurants---can pack some SERIOUS (800+) calories. Think I'm kidding? Take a look online for yourself. Upsetting, I know. Further, conventional Macaroni and Cheese is generally very high in sodium, saturated fat, and less-than-ideal cheese "product". Ever wonder why Velveeta doesn't need to be refrigerated? Granted, it's delicious---but really--what IS that stuff?
So, here's the good news. Macaroni and Cheese, if prepared with some extra TLC, can be REALLY nutritious! In fact, even though we Americans tend to serve it as a side dish---many versions of Mac & Cheese can easily stand alone as a main dish (it covers everything….protein, grain, fat, dairy, etc).
For some, it's pretty simple to take your favorite recipe and swap the standard "white" noodles for whole grain, the "whole" milk for 1-2%, and the full fat cheeses to low fat. These changes will most likely result in a "good enough" version of Macaroni and Cheese---with some definite nutritional improvement.
If that works for you, then go for it. But, I'm going to dissect this dish even further---and choose ingredients that I know will pack the most nutritional punch for their caloric input. Take, for instance, cottage cheese. The stuff is amazing! It's loaded with protein, and very easy to find in a low-fat variety that does not contain added sugars or wacky fillers. We can also add in lots of fun foods whose consistency can "trick" our minds and amp up the staying power of this dish (i.e. pureed white beans, mashed sweet potato). Ok…let's get to it…
Clean, Kid-Approved Macaroni and Cheese
Ingredients:
2 T. Whole Wheat Flour
3/4 c. cup mashed sweet potato/white potato
1/4 c. pureed or blended cannellini (or any white) beans
1 c. Low fat milk (room temp or warm)
3/4 c. Greek yogurt cheese**
1/2 c. Lowfat cottage cheese (not whipped)
3 T. Parmesan Cheese, grated
1/4 tsp. Dry mustard
Sea salt
Pepper
1 Box Whole grain elbow, bow tie, spiral, or shell noodles
**Note: To prepare the Greek Yogurt Cheese, line a strainer with cheese cloth and place it over a bowl. Then, add greek yogurt to the lined strainer and store in the fridge overnight. By morning, your yogurt will be thicker and recipe ready. Just toss the added liquid in the bowl.
Preparation:
Cook macaroni noodles according to package directions. Drain and set aside.
Meanwhile, heat olive oil over medium heat in a medium skillet. Add flour. Usining a whilre whisk, make a roux, but be careful not to let it burn. Add the warmed milk gradually, while constantly stirring. The sauce will begin to thicken. Add the mashed sweet potato and pureed beans. Still stirring…
Now, add the cheese, dry mustard, salt and pepper. When the mix is nicely heated, add the noodles and stir to coat. Top with a bit more of the parmesan and a pinch of your favorite bread crumbs, if you'd like. Serve HOT and ENJOY!!
**For an ADDED bonus, add in your favorite green veggie! Peas and broccoli are my absolute favorite in this dish. Of course, you can always enjoy your veggies on the side, as well.
