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Individual Baked Mac and Cheese

Everyone gets their own Individual Baked Mac and Cheese for dinner tonight! This meatless one-dish meal is just one of the many recipes featured in the CarbLovers Diet Cookbook.

Health JANUARY 2012

  • Yield: Makes 6 servings (serving size: 1 cup macaroni mixture, plus bread-crumb topping)

Ingredients

  • 2 1/2 cups low-fat milk (1%)
  • 1/4 cup flour
  • 1/8 teaspoon ground nutmeg
  • 3 ounces grated reduced-fat cheddar cheese
  • 2 ounces grated smoked gouda cheese
  • 2 ounces grated reduced-fat gruyère or swiss cheese
  • 1/4 teaspoon cayenne pepper
  • 6 cups cooked elbow macaroni
  • 1 cup unseasoned bread crumbs
  • 2 tablespoons freshly grated Parmesan cheese
  • 2 teaspoons chopped thyme
  • 2 teaspoons chopped parsley
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Preparation

In a medium saucepan, whisk together milk and flour and bring to a boil over high heat. Reduce heat, add nutmeg, and cook, stirring, until thickened (about 10 minutes). Add cheddar cheese, gouda cheese, gruyère or swiss cheese, and cayenne pepper; whisk until melted (1 minute). Add cooked elbow macaroni and stir to combine. In a small bowl, toss bread crumbs, Parmesan cheese, thyme, parsley, olive oil, salt, and pepper. Place 6 individual crocks, ramekins, or ovenproof bowls on a rimmed baking sheet; spoon 1 cup macaroni mixture into each ramekin and sprinkle each with 1/6 bread-crumb topping. Bake at 400° until topping is browned and cheese is bubbling (30-35 minutes).

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 433
  • Fat: 12.1g
  • Saturated fat: 6.7g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 22g
  • Carbohydrate: 58g
  • Fiber: 3g
  • Cholesterol: 34mg
  • Iron: 0.0mg
  • Sodium: 424mg
  • Calcium: 0.0mg
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