Name: Baked Macaroni and Cheese
Total time: 55 min
Yield: 8 servings
Ingredients: 12 oz whole-wheat elbow macaroni; 2 tbsp olive oil (27 g): 1 tsp for the dish, 4 tsp for the sauce, 1 tsp for the topping; ⅓ cup all-purpose flour (42 g); 4 cups skim milk (980 g); 2 tsp mustard powder; ½ tsp garlic powder; ½ tsp paprika; ½ tsp salt; ¼ tsp black pepper; 6 oz reduced-fat cheddar, shredded (about 1½ cups), 4 oz for the sauce and 2 oz for the top; 2 cups chopped broccoli, florets and peeled stems (about 182 g); 8 low-salt saltine crackers, crushed; 1 tbsp salt for the pasta water (about 2.7 g of it ends up in the pasta)

Ingredients

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12 oz whole-wheat elbow macaroni
2 tbsp olive oil: 1 tsp for the dish, 4 tsp for the sauce, 1 tsp for the topping
⅓ cup all-purpose flour
4 cups skim milk
2 tsp mustard powder
½ tsp garlic powder
½ tsp paprika
½ tsp salt
¼ tsp black pepper
6 oz reduced-fat cheddar, shredded (about 1½ cups), 4 oz for the sauce and 2 oz for the top
2 cups chopped broccoli, florets and peeled stems
8 low-salt saltine crackers, crushed
1 tbsp salt for the pasta water (about 2.7 g of it ends up in the pasta)

Method

Nutrition

Estimated

Per square of casserole (about 1½ cups) · serving size 1 of 8

Calories331

Total fat	9.6 g
Saturated fat	3.5 g
Sodium	478 mg
Total carbohydrate	46.0 g
Dietary fiber	4.9 g
Total sugars	8.0 g
Protein	17.5 g

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asharedpalate.com · asharedpalate.com/baked-macaroni-and-cheese