All ages love macaroni and cheese!
I dont think I know one child who doesn’t like macaroni and cheese. Most adults enjoy eating it too! The typical macaroni and cheese recipe consists of elbow noodles in a cheesy cream sauce. There are hundreds of recipes for homemade macaroni and cheese, but when time is limited box and frozen varieties are available.
Most health conscious eaters limit their intake of macaroni and cheese due to the high calorie and fat content. Typically homemade recipes offer more calories than the box prepared versions due to the high amount of cheese. In some cases multiple types of cheeses are used for one recipe. Typically one cup of macaroni and cheese ranges from 300 to 500 calories. Who can stop at one cup?!
A few simple recipe substitutions can create a significantly lower calorie and fat macaroni and cheese recipe. For this recipe the amount of butter was reduced and part of it was substituted with a light buttery spread. To create a creamier sauce and reduce the calories, Greek yogurt was added (and less cheese was used). In addition of the yogurt, lower fat dairy products were substitued. Lastly cauliflower was used as a substitution for 1/4 of the pasta. Most will never know cauliflower is even added.
Although this recipe offers a lower calorie and fat content, when large portions are consumed the calories still add up. Cooking the macaroni and cheese in a muffin pan helps pre-portion it out. These macaroni and cheese is perfect as a main dish paired with a salad, or offered as a side dish.
What else have you cooked with a muffin pan?!
Enjoy!
Your family’s dietitian,Kristen Smith
- 1 ½ cup uncooked macaroni pasta
- 1 cup cauliflower florets, cut to the size of macaroni pasta
- 4 ½ tablespoon light buttery spread
- 1/3 cup flour
- 1 ¾ cup low fat milk
- 1 cup 2% cheddar cheese
- ¼ cup low fat plain Greek yogurt
- 1 tablespoon onion powder
- salt and pepper to taste
- non-stick cooking spray