SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)
Makes: 4 servings
Nonstick cooking spray
4 ounces whole wheat macaroni
1/2 cup onion-garlic puree (see "Rocco's Secret Weapon," below)
1/2 teaspoon dry mustard
Pinch cayenne pepper
1 cup shredded 50 percent reduced-fat cheddar
1/3 cup nonfat Greek yogurt
1/4 cup whole wheat panko bread crumbs
1/4 cup grated Parmesan
Nutrition facts per serving (about 2/3 cup): 237 calories, 17g protein, 31g carbohydrate, 7g fat (4g saturated), 3g fiberHealthy Cooking Tips
Flour Power: Whole wheat macaroni keeps you satisfied longer, says award-winning chef Rocco DiSpirito.
Better Cheddar: Low-fat cheese can still be ooey-gooey and delicious. Try Cabot's 50% Reduced Fat Cheddar.
Crunch Time: Panko is the perfect topping. "These Japanese bread crumbs stay crispy, no matter what," DiSpirito says.
Culture Club: Nonfat Greek yogurt gives the rich, creamy texture of butter and cream minus the fat.
Bechamel sauce (a mixture of milk, butter, and flour) plays a starring role in traditional mac and cheese recipes. DiSpirito uses this aromatic blend of onion and garlic to build flavor and texture without fat (makes 1 cup).Step 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.Step 2
Cover the bowl tightly with plastic wrap and microwave on high 10 minutes.Step 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.)
Recipe from Now Eat This! a Ballantine Trade Paperback Original by Rocco DiSpirito © 2010 Spirit Media, LLC
Originally published in FITNESS magazine, September 2010.More Slimmed-Down Comfort Foods