Dietitian-n-da-Kitchen: Southern Comfort! SNN: Mac & Cheese

Broccoli Mac & Cheese...YUM

I am a Southerner and proud of it! We have good weather, nice people, hospitality, and.....good FOOD! What I`m not so proud of is the lack of moderation when it comes to adding fat and sodium into foods. As a region, we are infamous for use of lard and deep fryers and for adding bacon to well...just about anything. Can traditional Southern dishes be made with less fat, less salt, and more nutritious ingredients and still taste amazing? Will they satiate the comfort you seek when you eat them? Let`s give that a try this week beginning with your Sunday Night Nosh: Mac & Cheese! Two different recipes with two separate concepts:

First: Broccoli Mac & Cheese....Concept: Adding a veggie to for both color and nutrients!

8 oz whole wheat penne pasta

1/3 c butter

1/3 c all purpose

3 c skim milk

3/4 grated parmesan

1/2 tsp garlic powder

1/8 tsp thyme

1.5 c shredded 2% cheddar cheese

1.5 lb frozen broccoli, thawed & cooked until al dente

Preheat oven to 350 degrees.

Cook pasta as directed on package, but do not add salt or oil to the water. Drain and transfer to a large bowl. Add cooked broccoli to the pasta and set aside.

Heat butter in a saucepan over medium heat until melted. Add flour and milk and stir until mixture boils. Let it thicken to a roux and then add cheese, garlic, and thyme. Pour the cheese sauce over the pasta and broccoli and toss to coat. Pour this into a 9 x 13 greased glass baking dish. Baked, uncovered, for 20 minutes.

Yield: 9 servings

Per serving...

Calories? 312

Total Fat? 12 g

Cholesterol? 29 mg

Sodium? 652 mg

Carbohydrates? 32 g (2 carb servings)

Protein? 17.5 g

Another suggestion?...
*Italian-style: Sub a can of tomatoes and a can of mushrooms (both drained) and some Italian seasoning for the broccoli and sub 2% mozzarella for the cheddar.

Second: Macaroni and 4 Cheeses....Concept: "Hiding" a veggie in the dish to provide nutrients without anyone knowing! (Great for kids who are anti-vegetable eaters!)

This recipe is Ellie Krieger`s, a Registered Dietitian who has her own food network show!

Here is the link: Macaroni & 4 Cheeses

I can vouch for this recipe too because I made it during a cooking class I held for the patients where I work.....