Mealtime Makeover: Mac and Cheese

This dish is healthier with low-fat milk and evaporated skim milk, whole-wheat elbow macaroni, and reduced-fat cheeses.

Prep time: 50 minutes

Ingredients:

This Recipe:

2 c. whole-wheat elbow macaroni
11/2 c. 1% milk
1 c. evaporated skim milk
1 tbsp. cornstarch
13/4 c. low-fat shredded monterey jack cheese
13/4 c. low-fat shredded cheddar cheese
1/2 tsp. salt
Optional: 1/2 tsp. mustard powder and dash of cayenne pepper

Traditional Recipe:

2 c. elbow macaroni
21/2 tbsp. butter
3 tbsp. flour
21/2 c. milk
3 c. shredded cheddar cheese
1/2 tsp. salt

Directions:

In large Dutch oven or stockpot, cook pasta according to package directions. Drain pasta and set aside.
In small bowl, take 2 tbsp. of the measured 1% milk and mix with cornstarch until it's dissolved.
Add remaining 1% milk and evaporated skim milk to empty Dutch oven. Mix in the milk and cornstarch and cook, stirring constantly, over medium heat until mixture bubbles and starts to thicken. Continue cooking and stirring for 1 to 4 minutes until mixture is creamy. Remove from heat and gradually stir in salt, seasonings and cheeses until cheese is melted and uniform.
Add cooked macaroni to cheese mixture, stirring to make sure that all noodles are coated.
Transfer macaroni and cheese into a 2-quart casserole dish that has been sprayed with nonstick cooking spray.
Bake at 350º F (176º C) for 20 to 30 minutes, until cheese sauce is bubbly.
Let the dish stand for 5 to 10 minutes before serving.

Serves: 6

Serving size: 2/3 cup

Nutritional analysis (per serving):

This Recipe	Traditional Recipe
314 calories	507 calories
21 g protein	21 g protein
10 g fat	27 g fat
7 g sat. fat	17 g sat. fat
35 g carbohydrate	45 g carbohydrate
3 g fiber	1 g fiber
33 mg cholesterol	83 mg cholesterol
605 mg sodium	668 mg sodium
508 mg calcium	465 mg calcium
1.5 mg iron	1.3 mg iron
5 mcg folic acid	114 mcg folic acid (fortified noodles)

Note: Analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2011

Related Resources

Allrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.

Cooking Light Cooking Light magazine goes online with recipes for healthy living, plus grocery coupons and tips for feeding your family.

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Food Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.

ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.

About Mealtime Makeovers Meals that have kid appeal can deliver the vitamins and minerals that growing bodies need. Here are some simple tips for trimming the fats from kids' favorite foods and packing them with more of the nutrients they need.

Cooking With School-Age Kids Why encourage school-age kids to join you in the kitchen? Because the lessons learned there can be helpful both at home and in school.

Mealtime Makeover: Chicken Fingers This recipe is a favorite with kids, and with some minor changes to cut the fat and calories and increase vitamins and minerals, it can be a favorite with parents, too.

Mealtime Makeover: Grilled Cheese This recipe is a favorite with kids, and with some minor changes to cut the fat and calories and increase vitamins and minerals, it can be a favorite with parents, too.

Mealtime Makeover: Whole-Wheat Pizza With some minor changes to cut the fat and calories and increase vitamins and minerals, this favorite kids food can be a hit with parents, too.

Healthy Eating Good nutrition and a balanced diet help kids grow up healthy. Here's how to improve nutrition and encourage smart eating habits.

Nutrition & Fitness Center You know the importance of exercising and eating nutritious foods, but do you know how to raise a healthy and active child? Get practical advice and tips.