Macaroni and cheese is a popular family dish that is often the favorite of any occasion. Because it is so well-liked, some may be tempted to put a large portion of it on their plate and even go back for seconds. However, while packed in nutrients, it is also a high-calorie dish. The high fat and carbohydrate content comes from the cheese and pasta ingredients. Luckily, there are some modifications you can make to your mac and cheese recipe to reduce the calories while retaining the flavor.
Cheese is high in saturated fat, a type of fat associated with poor health outcomes, including hypertension, heart disease, heart attack, and stroke. When eaten large amounts, cheese is also high in sodium and cholesterol. Additionally, pasta is made with refined grains, which has had much of its fiber removed through processing.
There are several alternatives that you can try at home that may reduce the overall calorie count. These tips would also decrease total fat, saturated fat, sodium, carbohydrates and increase the fiber of your macaroni and cheese.
Here are some tips for modifying any traditional mac and cheese recipe:
- For every one cup of pasta in your recipe, use instead ⅓ to ½ cup of pasta with 3 cups of finely chopped cauliflower. This will reduce the number of calories in the recipe while increasing fiber content.
- Use low-fat or skim cheeses and milks. This will cut down the fat and calorie content.
- If your recipe calls for breadcrumbs, try using Panko breadcrumbs, instead. They have fewer calories than regular breadcrumbs.
- Whole wheat pasta is also a good alternative! It has more fiber and minerals, like magnesium, iron, and zinc, as compared to regular pasta.
With these changes, you can make a tasty, yet healthy, alternative version of mac and cheese!
Here is a recipe we like for Cauliflower Mac and Cheese, which applies the first three tips mentioned above. It takes 60 minutes in preparation and cooking time total.
Cauliflower Mac And Cheese
Total Time: 60 min
Yield: 6 servings
Calories: 191 calories per serving
Ingredients
- 8 cups water
- 3 cups cauliflower florets (~1 head of cauliflower), chopped small
- 1 cup uncooked elbow macaroni
- 1 ½ cup skim or 1% milk
- 3 Tb flour
- ½ tsp salt, and dash pepper if desired
- 2 cups shredded Cheddar cheese
- ¼ cup Panko breadcrumbs
- 2 tsp melted butter
Instructions
- Boil the water in a large pot. Add cauliflower and macaroni; cook over medium heat, stirring occasionally, 7 minutes or until macaroni is al dente. Drain; return to saucepan, and cover to keep warm.
- Heat oven to 350°F. Grease an 8×8 pan.
- In a medium pot, stir milk, flour, and salt with a whisk until smooth. Cook over medium heat, stirring constantly until mixture boils and thickens.
- Remove from heat. Stir in cheese until melted. Combine sauce and pasta mixture, stirring and breaking up any large cauliflower pieces.
- Taste, and season as desired.
- Smooth into the 8×8 pan. Toss breadcrumbs with the 2 tsp melted butter. Sprinkle breadcrumbs on top of the pan.
- Bake on the center rack for 30-40 minutes or until edges are bubbly and breadcrumbs are golden.
*Adapted from Chocolate Covered Katie’s Blog.
Let us know if you have tried this recipe or any other alternatives you have tried with mac and cheese!
