Low-Fat Soul Baked Mac and Cheese
I got this recipe from the Washington Post while looking for a low-fat, low-calorie version of a favorite dish. This recipe has been a hit with everyone I've made it for, regardless of its low-fat content.
I got this recipe from the Washington Post while looking for a low-fat, low-calorie version of a favorite dish. This recipe has been a hit with everyone I've made it for, regardless of its low-fat content.
- 2 tablespoons flour
- 1/2 teaspoon salt (optional)
- 1/4 teaspoon dry mustard
- 8 ounces elbow macaroni uncooked
- 2 tablespoons light butter or butter substitute
- 1 large scallion white and light-green parts, thinly sliced crosswise
- 1/2 teaspoon hot pepper sauce (tabasco, tapatio)
- 2 cups nonfat/lowfat milk
- 1 cup (4 ounces) low-fat sharp cheddar cheese shredded....or.....
- 6-7 slices kraft 2% sharp cheddar singles
- Carbohydrate 46.4653093765911 g
- Cholesterol 7.42 mg
- Fat 4.83141949369414 g
- Fiber 2.14076212550875 g
- Protein 8.27932015636932 g
- Saturated Fat 2.57201496590969 g
- Serving Size 1 1 Serving (75g)
- Sodium 39.9184238261713 mg
- Sugar 44.3245472510823 g
- Trans Fat 0.502110554313682 g
- Calories 266 calories
Step-by-step
- Preheat the oven to 350(F) degrees. Lightly grease a 1 1/2-quart baking dish with nonstick cooking oil spray.
- Bring a large pot of salted water to a boil over high heat; cook the macaroni according to package directions.
- Meanwhile, in a separate bowl combine the flour, dry mustard, salt and hot pepper sauce with the milk and set aside. Melt the butter in a medium saucepan over medium heat. Add the scallion and cook, stirring, for about 5 minutes, until it has softened. Gradually add the milk mixture; cook for about 10 minutes, stirring, until the mixture has thickened somewhat. Remove from the heat and add the cheese, stirring until it has melted.
- Drain the macaroni and add to the sauce mixture, stirring to combine. Transfer to the baking dish, spreading evenly. Sprinkle with paprika and bake for about 25 minutes, until set and lightly golden on top. Serve warm.
Dry mustard carries the savory weight in this lighter casserole, cutting through the dairy without adding extra fat. Traditional heavy roux sauces rely on equal parts butter and flour to achieve body. This version sidesteps heavy fats by whisking flour and spices directly into cold milk before heating. Mastering this dish requires attention to detail during the stovetop reduction and baking phases.
- Whisk the flour and milk mixture thoroughly in a separate bowl before heating to prevent lumps from forming in the sauce.
- Cook the scallions in light butter over medium heat for five full minutes until softened, ensuring they sweeten rather than brown.
- Simmer the dairy mixture for roughly ten minutes, stirring constantly until it thickens enough to coat the back of a spoon.
- Bake the assembled casserole in a 350 degree Fahrenheit oven for twenty-five minutes until the top turns lightly golden.
Pair this pasta dish with a sharp, acidic green salad dressed in vinaigrette to balance the rich dairy notes. Leftovers keep safely in a sealed container in the refrigerator for up to three days.
