Healthy Mac & Cheese (no butter/milk/cream)

By hilary0115

Nutrition facts per serving (about 2/3 cup): 237 calories, 17g protein, 31g carbohydrate, 7g fat (4g saturated), 3g fiber

Ingredients

• Nonstick cooking spray
• Salt
• 8 ounces whole wheat macaroni
• 1 large Vidalia onion
• 9 garlic cloves
• black pepper
• 1 teaspoon dry mustard
• 2 Pinches cayenne pepper
• 2 cup shredded 50 percent reduced-fat cheddar
• 2/3 cup nonfat Greek yogurt
• 1/2 cup whole wheat panko bread crumbs
• 1/2 cup grated Parmesan

Details

Servings 4
Preparation time 15mins
Cooking time 30mins
Adapted from fitnessmagazine.com

Preparation

Step 1

Make Onion/Garlic puree (makes about 1 cup)
1. Combine 1 large Vidalia onion, 9 garlic cloves (roughly chopped), and 1/2 cup water in a microwave-safe bowl. Season with salt and black pepper to taste.

2. Cover the bowl tightly with plastic wrap and microwave on high 10 minutes.

3. Pour the mixture into a blender; blend until smooth. Season with salt and black pepper to taste. (Store in a covered container in the fridge for up to 72 hours.)

Make Mac & Cheese:

1. Preheat the oven to 425 degrees. Mist an 9x13 inch (or 8x8) baking dish with cooking spray; set it aside.

2.Bring a large pot of salted water to a boil. Add macaroni and cook according to package directions, drain.

3. Meanwhile, bring onion-garlic puree, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whisk in yogurt.

4.In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Pour the mixture into the prepared baking dish and sprinkle panko over the top. Top with Parmesan.

5.Bake until Parmesan is melted and macaroni is hot throughout, about 10 minutes.

Makes 4 servings if serving as a main dish. 6-8 if serving as a side dish