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Lighten Up: A Healthy Mac and Cheese Recipe

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Rocco's Secret Weapon

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.

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Kremyy wrote:

I'am always using 20grams of coconut butter,whole wheat flour,onions and ricemilk to make a sauce.And low fat mozzarella,it's really gooey..:) It's healthy and really delicious.

12/20/2013 12:24:26 PM Report Abuse
JOHNNETC2 wrote:

I am known among family and friends to make the best home-made mac and cheese. I use my Nana's recipe. Today I substituted the butter, milk/cream/buttermilk & flour for the yogurt and the onion/garlic puree. It tastes fantastic! Only one complaint or suggestion - leave the salt out all together - it's not necessary because the cheese is salty enough. If you have already adjusted to a low sodium diet, it will taste too salty. Great recipe!

11/4/2012 01:56:15 PM Report Abuse
johannabb wrote:

not a fan. i'm sure there are delicious recipes for a healthy mac and cheese, but this is definitely NOT one of them!!

1/10/2012 12:30:33 AM Report Abuse
dymyd2926911 wrote:

Extremely addictive and tasty - easy to make. The key is to make about 3 times the amount of macaroni suggested, or you will end up with gobs of cheese sauce and very little mac. Also, I used Stonyfield Farms Oikos Greek yogurt, which I added at the very end after the heat was off on the burner. Also, I found that a pie dish works just as well as an 8x8 - I was pretty liberal with the panko crumbs and parm.

11/28/2010 06:02:55 PM Report Abuse
sal86 wrote:

I liked it but my cheese was gooey and clumped together, it didn't melt well.

10/25/2010 08:50:56 PM Report Abuse

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