Bring On the Comfort Food!

When the weather gets colder, warm and creamy comfort foods take on new allure.  By limiting portion sizes of foods like macaroni and cheese, and by adding plenty of vegetables to fill up the rest of your plate, you can have these foods and still meet your health goals.  Mac ‘n Cheese tastes great with added broccoli and cauliflower (or both).  What a great way to balance pleasure food with health!

Here’s a great recipe . . .

Three-Cheese Macaroni and Cheese


1 teaspoon olive oil

1 cup finely chopped onion (about 1 medium)

2 tablespoons all-purpose flour

1 garlic clove, minced

1 ½ cups 1% low-fat milk

1 bay leaf

½ cup (2 ounces) crumbled Gorgonzola cheese

3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese, divided

¼ teaspoon salt

2 cups uncooked elbow macaroni (about 8 ounces)

Cooking spray

2/3 cup (about 2 ½ ounces) shredded part-skim mozzarella cheese

2/3 cup panko (Japanese breadcrumbs)

1/8 teaspoon freshly ground black pepper


1.     Heat oil in a medium saucepan over medium heat.  Add onion to pan; cook 8 minutes or until tender, stirring occasionally.  Add flour and garlic; cook 1 minute, stirring constantly.  Stir in milk and bay leaf; bring to a boil  Cook 2 minutes or until thick, stirring constantly with a whisk.  Add Gorgonzola, ½ cup Parmigiano-Reggiano, and salt; stir until cheeses melt.  Discard bay leaf.

2.     Preheat oven to 375 degrees.

3.     Cook pasta in boiling water 5 minutes or until almost tender, omitting salt and fat; drain well.  Add pasta to cheese mixture, stirring well.  Place about ½ cup pasta mixture into each of 6 (1 cup) ramekins coated with cooking spray, or place half of mixture into an 8-inch square baking dish coated with cooking spray.  Sprinkle evenly with mozzarella.  Top evenly with remaining pasta mixture.  Combine remaining ¼ cup Parmigiano-Reggiano and panko; sprinkle evenly over pasta mixture.  Spray lightly with cooking spray; sprinkle with black pepper.  Bake at 375 degrees for 25 minutes or until heated.  Yield:  6 servings (serving size:  1 ramekin, or 1/6 of recipe).


From Cooking Light

Calories 321, Fat 9.9g, (sat 5.6g), Protein 17.4g, Carb 40.8g, Fiber 2.4g, Sodium 487mg, Calcium 332mg


From Cooking Light

Calories 321, Fat 9.9g, (sat 5.6g), Protein 17.4g, Carb 40.8g, Fiber 2.4g, Sodium 487mg, Calcium 332mg


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