A healthy twist on a favourite dish, this Mac ‘n Cheese is higher in fibre and lower in fat that the traditional recipes out there! Macaroni and cheese is a popular go to dish for a quick family meal and is often made at the request of the smalls in the family. As a result, this dish is consumed with regularity. Mostly served minus vegetables and often with with added bacon, this favourite comfort food unfortunately lacks nutritional balance with its low content of lean protein and fibre.
The answer is simple, add some nutrition! How? Easy!
For starters, swapping original macaroni for a wholewheat variety will automatically increase the fibre of the dish. Adding oat bran or wheat bran to the white sauce will add additional fibre. Using less cheese helps to reduce the saturated fat content. By grating most of the cheese onto the top of the dish, you will get the famous, well loved cheese crust. A lower fat cheese is also a good swap to make.
Adding vegetables not only adds more fibre, vitamins and minerals but beautiful colour too. It is important that children do not get too used to beige meals. Think about fried chips, cakes, pies, white bread, biscuits, crackers, crisps. Introducing colour helps to reduce a tendency towards bland, beige foods which tend to be low in fibre, lean protein and micronutrients.
As it is, this dish makes for a good meatLESS Monday dinner but you can add skinless chicken cubes instead of bacon for an increased protein content.
Mac ‘n Cheese the Healthy Way Recipe
By June 4, 2013Published:
- Yield: 4 -6 Servings
- Prep: 20 mins
- Cook: 10 mins
- Ready In: 30 mins
A healthy twist on a favourite dish, this Mac 'n Cheese is higher in fibre and lower in fat that the traditional recipes out there! …
- 400 g whole-wheat macaroni
- 50 g light margarine
- 3 tablespoons plain flour
- 2 cups low fat milk
- 1 1/2 cups low fat cheese/ Tussers grated
- 1 teaspoon chicken stock powder
- 1 small tub cherry tomatoes cut in half
- 1/2 head broccoli cut into florets
- Add the macaroni to a large pot of rapidly boiling water.
Tip: Salt the water once it is boiling.
- Steam the broccoli in a steamer or microwave (using a glass dish with a lid).
- Melt the margarine in a saucepan. Add the flour and allow to cook for a few minutes, stirring continuously. Do not allow the flour to brown.
- Whisk the milk into the flour mixture a little at a time until it is well combined forming a smooth sauce.
- Stir 1/2 a cup of the grated cheese and the stock pot into the sauce.
- When all the cheese is melted into the sauce, add the macaroni and the veggies. Mix well.
- Place the pasta mix in an oven proof dish, top with remaining grated cheese and bake at 180 C for 10 minutes or until cheese is melted.