Maybe I should have titled this topic ”Healthier” Mac & Cheese.  It’s not something I eat every day, but when I want a good cheesey, gooey Mac & Cheese, this recipe does the trick.

This is from Eating Well magazine (an excellent resource by the way):

No-Bake Macaroni & Cheese with Broccoli

Makes 4 servings (about 1.25 cups each)

8 oz. whole-wheat macaroni (2 cups dry)
10 oz. package frozen chopped broccoli (thawed in a strainer under cold, running water)
1.75 cups low-fat milk, divided
3 Tbs. flour
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. ground white pepper
3/4 cup shredded extra-sharp Cheddar cheese
1/4 cup shredded Parmesan cheese
1 tsp. Dijon mustard

Bring a large pot of water to a boil.  Cook the pasta 4 minutes.  Add the thawed broccoli and continue cooking, about 4 to 5 minutes, or until the pasta and broccoli are just tender.

Meanwhile, in a separate saucepan, heat 1.5 cups of the milk over medium-high heat, just up to a simmer.  While that is heating up, combine with a whisk in a small bowl the remaining 0.25 cup of milk, the flour, garlic powder, salt and white pepper.  When the milk in the saucepan begins to simmer, add the milk/flour/seasoning mixture.  Whisking constantly, bring the mixture back to a simmer and cook it about 2-3 minutes, or until it is thickened.  Take the pan off the heat, add the cheeses and mustard and continue whisking until the cheeses are melted and the mixture is smooth.

Drain the pasta and broccoli (if you haven’t already done so!) and return them to the large pan.  Add the cheese sauce and stir over medium-low heat until everything is heated through.

NUTRITION INFORMATION: Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrate; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium. Nutrition bonus: Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv). 3 Carbohydrate Servings Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat

Note:  If you’re not a fan of broccoli, you can substitute a package of whatever vegetable you prefer.

Thanks, Judy! I am a fan of broccoli, but it is not a fan of me, so I can’t eat it - but I’ll try something else to substitute. Yum!!!

Is it something that broccoli said to you?  Beano works wonders! 

Just joking.

I’ve made this recipe using frozen chopped spinach and it still tastes great!

Hi Judy,

Did you make it this weekend?

  I actually didn’t! 

I bought a rotisserie chicken and pulled the meat off of it to use in a couple of recipes (one I posted last night and another I’m going to try for the first time today).  So it’s going to be a chicken kind of week for me!