Here’s a tasty, streamlined mac and cheese that’s as easy to assemble as the ubiquitous boxed dinners sold in supermarkets – and a far better nutritional choice.

Makes 4 servings

  • 3 tablespoons all-purpose flour
  • 2 cups low-fat (1%) milk
  • 1-1/2 cups shredded lower-fat (<20% M.F.) Cheddar cheese
  • 1/4 cup freshly grated Parmesan cheese
  • 1/2 teaspoon dry mustard
  • 1/8 teaspoon cayenne pepper (or to taste)
  • 1-1/4 cups whole wheat elbow macaroni
  • 4 cups small broccoli florets and chopped peeled stems
  1. In a large saucepan, whisk flour and 1/3 cup of the milk until smooth. Whisk in the remaining milk. Cook over medium heat, stirring until mixture comes to a boil and thickens. Reduce heat to medium-low and cook, stirring, for 2 minutes. Stir in Cheddar, Parmesan, mustard and cayenne. Reduce heat to low and keep warm.
  2. In a large pot of boiling water, cook macaroni for 6 minutes or until almost tender. Add broccoli and cook for about 2 minutes or until pasta is al dente and broccoli if tender-crisp. Drain well and stir into cheese mixture. Heat at medium and cook for 1 minute or until sauce coats the pasta. Serve immediately.

Tip: If reheating leftovers on the stovetop or in the microwave stir in additional milk until sauce is creamy.

Nutrition info per 1-1/4 cups (300 ml):

  • Calories 364
  • Carbohydrate 42 g
  • Fiber 5 g
  • Protein 26 g
  • Fat 12 g
  • Saturated fat 7 g
  • Cholesterol 35 mg
  • Sodium 497 mg

– from the cookbook, “The Diabetes Prevention and Management Cookbook,” by Johanna Burkhard and Barbara Allan, RD, CDE. Published in cooperation with the Canadian Diabetes Association.

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