It’s hard to beat mac and cheese as a family favorite! This version gives you all the flavor of traditional mac and cheese without all the fat and calories.
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Refrigerated butter-flavored cooking spray
6 ounces whole wheat medium shells, rotini, elbow macaroni or other small pasta
1/2 teaspoon cornstarch
3/4 cup evaporated skim milk
6 ounces low-fat sharp cheddar cheese, grated (about 1 1/4 cups)
2 to 3 teaspoons Dijon mustard
Freshly ground white pepper
2 medium tomatoes, seeded and diced
- Coat an 8 X 8-inch baking dish with cooking spray and set aside. Cook the pasta according to package directions, drain, and set aside.
- Preheat the broiler.
- In a saucepan, stir the cornstarch into 1 tablespoon of the evaporated milk, then whisk in the remaining milk. Add the cheese, mustard to taste, and pepper. Bring to a simmer and stir until the sauce thickens a bit and the cheese is completely melted. Stir in the cooked pasta and spoon into the prepared baking dish. Sprinkle with the diced tomatoes and place under the broiler for 2 to 3 minutes, until the top browns. Remove from the oven and allow to cool for 5 minutes before serving.
Makes 4 servings.
Each serving contains:
Total fat 7g
Dietary fiber 6g
Dietitian’s note: Our mac and cheese, packed with dietary fiber and anti-oxidant-rich carotenoids, is a sure winner over traditional macaroni and cheese, which has 25 percent more calories and double the fat.
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)