Say “Cheese.” Creamy, cheesy, crunchy—classic! This mac ’n’ cheese, is compliments of Robyn Webb, MS, LN and is adapted from her book The Diabetes Comfort Food Cookbook.
Makes: 13 servings
Serving Size: 1/2 cup
Preparation Time: 40 minutes
Baking Time: 20 minutes
- 2 3/4 cups 1% milk, divided
- 1/4 cup half-and-half
- 1/2 large onion, peeled and thinly sliced
- 1 bay leaf
- 5 whole peppercorns
- 12 oz. macaroni (preferably whole wheat)
- 3 Tbsp. cornstarch
- 1/2 tsp. dry mustard
- 1 1/2 cups finely shredded reduced-fat, extra sharp cheddar cheese
- 1 Tbsp. freshly grated Parmesan cheese
- 1 tsp. salt
- 1/2 tsp. ground black pepper
- 3/4 cup fresh whole wheat bread crumbs
- 2 tsp. olive oil
- Preheat the oven to 375 degrees. Coat an 8-inch-square baking pan with cooking spray.
- In a 2-quart saucepan, combine 2 cups of the milk, the half-and-half, onion, bay leaf, and peppercorns. Bring to boiling, lower the heat, and simmer over medium-low heat for 20 minutes. Strain the onion and spices. Return the strained milk to the saucepan.
- Meanwhile, bring a pot of salted water to boiling. Add the macaroni and cook for 4 to 5 minutes. (The noodles will be undercooked. This prevents the pasta from becoming mushy in the casserole.) Drain the pasta; set it aside.
- In a medium bowl, mix the remaining 3/4 cup of milk with the cornstarch. Whisk until well combined. Add half the simmering infused milk to the cornstarch mixture and whisk for 1 minute. Pour the milk-cornstarch mixture into the remaining simmering milk in the saucepan, whisk, and increase the heat to medium high. Bring the mixture to boiling. Lower the heat to medium and cook for 5 to 7 minutes, until the sauce is slightly thickened. Reduce the heat to low, and simmer for 4 to 5 minutes.
- Remove the saucepan from the heat. Whisk in the dry mustard, cheeses, salt, and black pepper. Add the cheese sauce to the macaroni and mix well. The mixture should look soupy. Pour the mixture into the prepared baking pan.
- In a small bowl, combine the bread crumbs and olive oil. Sprinkle the top of the casserole with the topping. Bake the casserole for 20 to 25 minutes, until the topping is lightly browned and the macaroni and cheese is bubbly.
Calories 185, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 2.3 g, Trans Fat 0.0 g, Cholesterol 10 mg (2 Starch | 1 Meat), Sodium 300 mg, Total Carbohydrate 26 g, Dietary Fiber 1 g, Sugars 3 g, Protein 10 g
About the Book
To order The Diabetes Comfort Food Cookbook, published by the American Diabetes Association, visit shopdiabetes.org or call toll-free 1-800-232-6733. Order #4680-01.