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Creamy Mac and Cheese

Diabetic Recipe

A comforting favorite, Creamy Mac and Cheese, this recipe makes it even better for your diabetic diet needs.

Creamy Mac and Cheese

Recipe Ingredients

1 cup (4 ounces) uncooked elbow macaroni
2 tablespoons grated onion
1-1/2 cups shredded reduced fat Cheddar cheese
1 tablespoon butter
1 tablespoon all-purpose flour
2 cups fat free milk
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper


Recipe Directions

Preheat the oven to 375-degrees. Cook the macaroni according to the package directions, omitting salt. Drain.

Place half of the cooked macaroni in a 1-1/2 quart casserole sprayed with non-stick pan spray. Sprinkle with half of the onion and cheese. Repeat the layers.

Melt the margarine in a small saucepan. Remove from the heat and stir in the flour. Add the milk slowly, stirring until smooth. Add salt and pepper. Return the pan to the heat and cook over medium heat, stirring constantly, until the sauce thickens (the sauce will be thin.)

Pour the sauce over the macaroni. Cover and bake for 30 minutes. Uncover and bake 15 minutes longer.

Nutrition Information

Recipe makes 4 servings (4 cups)
Serving size: 1 cup
Calories: 297; Fat: 10g; Cholesterol: 25mg; Sodium: 628mg; Carbohydrates: 28g; Fiber: 1g; Protein: 21g;

Exchanges:  2 Starch, 2 Lean Meat, 1/2 Fat


Variation: Two-Cheese Mac and Cheese

This recipe makes three cups of a creamy two cheese macaroni side dish. The two cheese are Cheddar and Parmesan or Asiago.

Ingredients

1 cup uncooked elbow macaroni
2 tablespoons butter
2 tablespoons finely chopped shallots or onion
1 tablespoon all-purpose flour
1 cup fat free milk
3/4 cup (3 ounces) shredded reduced fat sharp Cheddar cheese
1 slice whole wheat bread, crumbled into soft crumbs
1/4 teaspoon sweet Hungarian paprika
2 tablespoons grated Parmesan or Asiago cheese

Directions

Cook the macaroni according to the package directions, omitting salt; drain well.

While the macaroni is cooking, melt 1-tablespoon of the margarine in a medium saucepan over medium heat. Saute the shallots until tender, about three minutes. Add the flour; cook and stir one minute. Add the milk; cook until the sauce thickens, about four minutes, stirring often.

Stir in the Cheddar cheese until melted. Add the cooked macaroni and mix well. Prepare a gratin dish or shallow ovenproof baking dish with nonstick pan spray. Transfer the macaroni and cheese to the dish. Preheat the broiler.

Melt the remaining margarine; combine it with the bread crumbs and Parmesan cheese. Sprinkle over the macaroni.

Boil four to five-inches from the heat source until the top is lightly browned, about two minutes.

Nutrition Information

Recipe makes 4 servings (3-cups)
Calories: 270; Fat: 10g; Saturated Fat: 1g; Cholesterol: 14mg; Carbohydrates: 28g; Protein: 14g; Sodium 303mg; Fiber: 2g; Sugars: 4g
Diabetic Exchange: 2 Starch, 1 Lean Meat, 1 Fat