Recipe: Mac and Cheese

It’s hard to beat mac and cheese as a family favorite. The mac and cheese you grew up eating sticks with you throughout your life. But if you’re trying to shed some pounds and refuse to give up this dish, try this version — without all the fat and calories.

Ingredients

Butter-flavored cooking spray
6 ounces whole wheat medium shells, rotini, elbow macaroni or other small pasta
1/2 teaspoon cornstarch
3/4 cup evaporated skim milk
6 ounces low-fat sharp cheddar cheese, grated (about 1 1/4 cups)
2 to 3 teaspoons Dijon mustard
Freshly ground white pepper
2 medium tomatoes, seeded and diced

Directions

1. Coat an 8 x 8-inch baking dish with cooking spray and set aside. Cook the pasta according to package directions, drain and set aside.
2. Preheat the broiler.
3. In a saucepan, stir the cornstarch into 1 tablespoon of the evaporated milk, then whisk in the remaining milk. Add the cheese, mustard to taste and pepper. Bring to a simmer and stir until the sauce thickens a bit and the cheese is completely melted. Stir in the cooked pasta and spoon into the prepared baking dish. Sprinkle with the diced tomatoes and place under the broiler for 2 to 3 minutes, until the top browns. Remove from the oven and allow to cool for 5 minutes before serving.

Nutrition information (per serving)

Makes 4 servings

Calories: 290
Total fat: 7 g
Protein: 20 g
Carbohydrate: 42 g
Dietary fiber: 6 g
Cholesterol: 20 mg
Sodium: 330 mg
Potassium: 387 mg

— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).