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1
Baked Macaroni and Cheese
PREP TIME: 15 / TOTAL TIME: 60
SERVINGS: 8
8 oz whole wheat elbow macaroni
3 slices multigrain bread
3 Tbsp unsalted butter
1 onion, chopped, about 1 cup
2 c 1% milk
2 Tbsp whole wheat flour
½ tsp dried mustard
¼ tsp salt
1½ c shredded reduced-fat mozzarella cheese
1 c shredded reduced-fat sharp Cheddar cheese
¼ c grated Romano cheese
1 can (14.5 ounces) diced tomatoes, drained
1. PREHEAT the oven to 350°F. Coat an 11" x 7" baking dish with cooking spray.
2. BRING a large pot of lightly salted water to a boil. Add the pasta and cook according to package directions; drain and rinse under cold water to stop the cooking, then drain again. Return to the pot.
3. PLACE the bread into the bowl of a food processor and pulse into bread crumbs.
4. MELT 1 Tbsp of the butter in a medium saucepan over medium heat. Add the onion and cook until softened, about 6 to 7 minutes.
5. WHISK together the milk, flour, mustard, and salt. Pour into the saucepan and cook, whisking, until the mixture begins to thicken, about 3 to 4 minutes.
6. STIR in the mozzarella, Cheddar, and Romano and cook until melted, about 2 minutes.
7. POUR over the macaroni, add the tomatoes, and mix well to coat. Immediately pour into the prepared baking dish.
8. MELT the remaining 2 Tbsp butter in a medium nonstick skillet over medium heat. Add the bread crumbs and cook, stirring, until they're coated with the butter, about 1 minute.
9. SPRINKLE over the macaroni and cheese. Bake until bubbly and the top is golden, about 20 to 22 minutes.
NUTRITION (per serving) 289 cal, 17 g pro, 36 g carb, 5.5 g fiber, 9.5 g fat, 5.5 g sat fat, 233 mg sodium
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2
Spinach Macaroni and Cheese
PREP TIME:15 /TOTAL TIME:55
SERVINGS:4
1⅓ c whole grain elbow macaroni
1 package (12 oz) frozen winter squash puree, thawed
1 c reduced-fat (2%) evaporated milk
¼ c shredded Monterey Jack cheese
⅔ c shredded reduced-fat sharp Cheddar cheese
2 tsp brown mustard
½ tsp coarse salt
⅛ tsp freshly ground black pepper
¼ c reduced-fat sour cream
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
2 Tbsp panko bread crumbs
1. PREHEAT the oven to 350°F. Coat an 8" x 8" baking pan with cooking spray.
2. BRING a medium pot of water to a boil. Add the macaroni and cook according to the package directions. Drain and return to the cooking pot.
3. COMBINE the squash puree and evaporated milk in a medium saucepan. Whisk until smooth and bring the mixture to a simmer over medium heat. Cook, stirring occasionally, for 6 minutes to thicken the mixture.
4. REMOVE from the heat and stir in the Jack cheese, Cheddar, mustard, salt, and pepper. Mix until the cheeses are melted.
5. STIR in the sour cream and spinach.
6. ADD the spinach-cheese mixture to the macaroni and mix well, breaking up any clumps of spinach.
7. TRANSFER the macaroni mixture to the baking pan, spreading it evenly.
8. SPRINKLE with the panko crumbs. Bake for 15 to 20 minutes, or until crispy on top and bubbling. Let cool for 5 minutes before cutting into 4 squares.
NUTRITION(per serving) 339 cal, 20 g pro, 46.5 g carb, 1 g fiber, 7.5 g sugars, 10 g fat, 5.5 g sat fat, 596 mg sodium
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3
Slow-Cooker Mac 'n Cheese
PREP TIME: 5 mins / TOTAL TIME: 3 hrs
SERVINGS: 5
2 Tbsp butter, melted
1½ c uncooked macaroni
1 qt milk
10 oz grated sharp Cheddar cheese
½ tsp salt, depending upon your taste
¼ tsp pepper
1. STIR all ingredients together in slow cooker.
2. COVER and cook on low for 3 hours.
NUTRITION(per serving) 463 cal, 23 g pro, 35 g carb, 1 g fiber, 11 g sugars, 25 g fat, 16.5 g sat fat, 725 mg sodium
MORE: 20 Low-Cal Slow-Cooker Recipes
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4
Mac and Cheese "Muffins"
PREP TIME: 10 mins / TOTAL TIME: 40 mins
SERVINGS: 6
8 oz whole wheat elbow macaroni
1½ tsp olive oil
1 med onion, finely chopped
2 carrots, coarsely grated
1 pkg (16 oz) frozen peas
1 box (12 oz) frozen cooked winter squash, thawed
1¼ c whole or 2% milk
1¾ c shredded 2% milk Cheddar and Monterey Jack blend
1 Tbsp dijon mustard
1 Tbsp worcestershire sauce
¼ c fresh whole wheat bread crumbs
2 Tbsp finely grated Parmesan
1. HEAT oven to 375°F. Lightly coat 12 muffin cups (½ c capacity) or 2 ½ to 3 qt baking dish with olive oil spray.
2. PREPARE macaroni al dente according to package directions.
3. HEAT oil in large pot over medium heat while macaroni cooks. Add onion and carrots and cook until softened, about 5 minutes. Stir in peas, squash, and milk and bring just to a simmer. Add shredded cheese, mustard, and Worcestershire sauce and stir until cheese is melted. Remove from heat.
4. DRAIN macaroni and immediately add to squash mixture. Toss until well combined. Mound in prepared muffin cups.
5. TOSS together bread crumbs and Parmesan and sprinkle evenly over top of macaroni.
6. BAKE in middle of oven until tops are golden brown and cheese sauce is bubbling, about 20 minutes. Let stand 10 minutes before serving.
NUTRITION(per serving) 390 cal, 21 g pro, 54.5 g carb, 8 g fiber, 10.5 g sugars, 10 g fat, 5 g sat fat, 529.5 mg sodium
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5
Dreamy Creamy Mac & Cheese
PREP TIME: 5 mins / TOTAL TIME: 50 mins
SERVINGS: 4
1¼ c whole grain elbow pasta
2 tsp butter or trans-free margarine
2 Tbsp all-purpose flour
2 c 2% milk
½ tsp salt
⅛ tsp black pepper
Dash of hot sauce (optional)
1½ c shredded reduced-fat Cheddar cheese, divided
¼ c whole wheat bread crumbs
1. PREHEAT the oven to 350°F. Coat a 3-quart baking dish with cooking spray.
2. PREPARE the pasta according to the package directions (reduce the cooking time by 2 to 3 minutes). Drain.
3. MELT the butter in a medium saucepan over medium heat. Stir in the flour and cook, stirring constantly, for 2 minutes or until browned. Whisk in the milk, salt, pepper, and hot sauce. Cook, stirring frequently, over medium heat for 5 minutes or until just boiling.
4. ADD 1¼ cups of the cheese and cook, stirring constantly, for 2 minutes or until melted.
5. MIX the pasta and cheese sauce and pour into the prepared baking dish. Combine the remaining ¼ cup cheese and bread crumbs in a small bowl. Sprinkle over the casserole. Bake for 30 minutes or until bubbling and golden brown.
NUTRITION (per serving) 288.5 cal, 20 g pro, 35.5 g carb, 3 g fiber, 6 g sugars, 8 g fat, 4.5 g sat fat, 637 mg sodium
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6
Crunchy Crust Mac and Cheese
PREP TIME: 15 mins / TOTAL TIME: 50 mins
SERVINGS: 4
4 oz multigrain elbow macaroni
3 Tbsp Panko bread crumbs
4 Tbsp olive oil
2 Tbsp all-purpose flour
½ tsp paprika
½ tsp salt
⅛ tsp ground black pepper
2 c fat-free milk
½ c (2 oz) shredded reduced-fat Cheddar cheese
1. PREHEAT the oven to 350°F. Coat an 8" x 8" baking dish with cooking spray.
2. BRING a medium pot of water to a boil. Add the macaroni and cook according to package directions. Drain, rinse with cold water, and drain again. Set aside.
3. COMBINE the bread crumbs and 2 tsp of the oil and stir with a fork to evenly coat.
4. ADD the remaining 3 Tbsp + 1 tsp oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt, and pepper until smooth. Gradually add the milk, whisking constantly. Cook, whisking, for 5 minutes, or until thickened.
5. REMOVE from the heat. Stir in the cheese until it melts. Stir in the macaroni.
6. POUR into the baking dish. Top evenly with the crumb mixture.
7. BAKE for 15 minutes, or until bubbling and golden. Allow to rest for 10 minutes before serving.
NUTRITION (per serving) 322 cal, 12.5 g pro, 32.5 g carb, .5 g fiber, 6 g sugars, 17 g fat, 4 g sat fat, 464.5 mg sodium
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7
Creamy Mac and 3-Cheeses
PREP TIME: 20 mins / TOTAL TIME: 60 mins
SERVINGS: 9
1 lb whole wheat elbow macaroni
¼ c canola oil
¼ c flour
1 c fat-free milk
1 c (4 oz) shredded or chopped reduced-fat American cheese
1 c (4 oz) shredded or chopped reduced-fat Cheddar cheese
¼ tsp hot sauce (optional)
¼ c panko bread crumbs
2 Tbsp (½ oz) grated Parmesan cheese
1. PREHEAT the oven to 350°F. Coat a 13" x 9" (3-quart) baking dish with cooking spray.
2. COOK the macaroni according to package directions. Drain and rinse. Return to the pot and set aside.
3. POUR the oil into a medium saucepan over medium heat. When the oil is hot, whisk in the flour. Cook, whisking, for 1 minute, or until the flour is dissolved. Whisk in the milk. Simmer, whisking occasionally, for 5 minutes, or until thickened.
4. ADD the American and Cheddar. Cook, whisking, until the cheese melts and the sauce is smooth. Add the hot sauce, if using.
5. POUR the mixture over the macaroni. Stir to mix.
6. POUR into the prepared dish.
7. COMBINE the bread crumbs and Parmesan in a small bowl. Sprinkle on top of the mixture. Cover the dish with a lid or foil.
8. BAKE for 15 minutes. Remove the cover or foil. Bake for 15 minutes, or until bubbly and golden.
NUTRITION (per serving) 331 cal, 16 g pro, 45.5 g carb, 4.5 g fiber, 2 g sugars, 11 g fat, 2.5 g sat fat, 292 mg sodium
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8
Chili Mac & Cheese
PREP TIME: 10 / TOTAL TIME: 330
SERVINGS: 6
1 Tbsp olive oil
1 yellow onion, chopped
1 clove garlic, minced
1 lb ground turkey
1 can (14.5 oz) diced tomatoes, drained
1 can (15 oz) kidney beans
2 tsp chili powder
Pinch ground cumin
Pinch crumbled dried marjoram
Pinch salt
2 c elbow macaroni
¾ c grated reduced-fat Cheddar cheese
¾ c grated reduced-fat Monterey Jack cheese
4 oz goat cheese, crumbled
1. COAT 4-quart or larger slow cooker with cooking spray.
2. HEAT oil in skillet over medium heat. Saute onion and garlic until soft. Add turkey and cook, stirring, until no longer pink.
3. TRANSFER turkey mixture to cooker.
4. STIR in tomatoes, beans, chili powder to taste, cumin, marjoram, and salt. Cover. Cook on low 4 hours.
5. BOIL pot of water and parcook macaroni 5 minutes, or until just flexible. Stir into cooker and cook 1 to 1½ more hours.
6. STIR in Cheddar and Jack cheeses and sprinkle goat cheese on top. Let stand to melt cheeses before serving.
NUTRITION (per serving) 502 cal, 35.5 g pro, 42 g carb, 5.5 g fiber, 4.5 g sugars, 22 g fat, 10 g sat fat, 716.5 mg sodium
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9
Butternut Squash Mac & Cheese
PREP TIME: 10 / TOTAL TIME: 45
SERVINGS: 4
8 oz whole wheat rotini
½ c fat-free milk
6 oz butternut squash
1 c shredded reduced-fat Cheddar cheese
½ tsp salt
¼ tsp dry mustard
Pepper to taste
1 Tbsp Parmesan, freshly shredded
1 Tbsp bread crumbs
1. PREPARE 8 oz whole wheat rotini according to package directions.
2. SIMMER ½ c fat-free milk with ½ 12 oz package frozen butternut squash until combined in medium sauce pan.
3. REMOVE from heat and mix with 1 c shredded reduced-fat Cheddar cheese, ½ tsp salt, ¼ tsp dry mustard, and pepper to taste.
4. POUR drained pasta into 8" x 8" baking dish, stir in cheese mixture, and top with 1 Tbsp each Parmesan and bread crumbs.
5. BAKE at 375°F for 20 minutes.
NUTRITION (per serving) 304 cal, 18.5 g pro, 45.5 g carb, 8.5 g fiber, 6 g sugars, 6 g fat, 2 g sat fat, 526 mg sodium
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