Description
This Healthy Mac and Cheese is a lighter take on the classic comfort food, featuring whole wheat or gluten-free pasta and nutrient-packed baby spinach for added fiber. With a creamy cheese sauce made from reduced-fat cheddar and a crunchy breadcrumb topping, it’s perfect for a wholesome lunch or dinner that satisfies without the extra calories.
Ingredients
Pasta and Vegetables
- 12 ounces elbow macaroni (wheat, whole wheat, high protein or gluten-free)
- 4 cups baby spinach
Cheese Sauce
- 2 tablespoons butter
- 1/4 cup flour (or gluten-free flour mix)
- 1/4 cup minced onion
- 2 cups skim milk (or rice milk for dairy-free)
- 1 cup chicken or vegetable broth
- 8 ounces reduced-fat cheddar cheese (shredded)
- Kosher salt, to taste
- Black pepper, to taste
Topping
- 2 tablespoons grated Parmesan cheese
- 1/4 cup seasoned whole wheat bread crumbs
- Olive oil spray
Instructions
- Cook Pasta: Boil the elbow macaroni in salted water according to the package directions until al dente. Drain and set aside. Spray a baking dish lightly with olive oil spray to prevent sticking.
- Preheat Oven: Set your oven to 375°F (190°C) to prepare for baking the mac and cheese later.
- Make Roux and Flavor Base: In a large, heavy skillet over low heat, melt the butter. Stir in the flour and whisk continuously to form a smooth paste and cook out the raw flour taste. Add the minced onion and cook for another two minutes to soften and impart flavor.
- Add Liquids and Thicken Sauce: Gradually whisk in the skim milk and chicken or vegetable broth. Increase heat to medium-high and continue whisking until the mixture comes to a boil and thickens into a creamy sauce. Season with kosher salt and black pepper to taste.
- Add Cheese: Remove the sauce from heat and add the shredded reduced-fat cheddar cheese in 1/4 cup increments, stirring well each time until fully melted and smooth. Adjust seasoning as needed.
- Combine Pasta and Spinach: Stir the cooked macaroni and fresh baby spinach leaves into the cheese sauce until the spinach wilts slightly and everything is well incorporated.
- Prepare for Baking: Pour the mac and cheese mixture into the prepared baking dish. Sprinkle the top with grated Parmesan cheese and seasoned whole wheat bread crumbs. Lightly spray the top with olive oil spray to help the topping brown evenly.
- Bake and Broil: Bake uncovered for 15 to 20 minutes until the cheese sauce is bubbly and the topping is golden brown. For a crispier breadcrumb topping, broil the dish for a few minutes at the end, watching carefully to avoid burning.
Notes
- For a dairy-free version, substitute skim milk with rice milk and use a plant-based cheese like Violife.
- You can use gluten-free flour and pasta for a gluten-free diet.
- For extra flavor, add a pinch of nutmeg to the cheese sauce during cooking.
- Use freshly shredded cheese rather than pre-shredded for a creamier sauce.
- If you prefer a creamier topping, mix bread crumbs with a little melted butter instead of olive oil spray.
