An old-school classic gets a boost of nutrition and flavor from garlicky spinach and tomatoes in this healthy mac and cheese recipe. Source: Diabetic Living Magazine, Fall 2019

Andrea Kirkland M.S., RD


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350 degrees F.

  • Cook macaroni according to package directions, omitting salt. Drain and set aside.

  • Meanwhile, heat oil in a large skillet over medium-high heat. Add onion, garlic, and 1/4 tsp salt; cook, stirring often, until the onion is tender, 3 to 4 minutes. Gradually add spinach, stirring until wilted and adding 1 Tbsp. water at a time, if needed. Transfer the mixture to a large bowl.

  • Add tomatoes to the skillet and cook over medium-high heat until they begin to soften, about 1 minute. Transfer to the bowl with the spinach mixture.

  • Reduce heat to medium and add butter to the pan. When the butter has melted, whisk in flour, pepper, and the remaining 1/2 tsp. salt. Cook, whisking constantly, for 2 minutes. Gradually whisk in milk and broth. Cook, whisking, until thickened and bubbly, 1 to 2 minutes. Gradually whisk in 3/4 cup cheese until melted.

  • Add the macaroni and sauce to the bowl with the spinach mixture; mix well. Transfer to an 11x7-inch baking dish and sprinkle with the remaining 1/4 cup cheese.

  • Bake until the cheese is melted, 10 to 15 minutes.

Nutrition Facts

407 calories; 12.7 g total fat; 5.7 g saturated fat; 24 mg cholesterol; 725 mg sodium. 134 mg potassium; 55.9 g carbohydrates; 5.1 g fiber; 6 g sugar; 18.4 g protein; 5125 IU vitamin a iu; 28 mg vitamin c; 20 mcg folate; 367 mg calcium; 4 mg iron; 68 mg magnesium;

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Rating: 5 stars
Love this- great technique making the cheese sauce with half stock. A couple of things I did differently: I mixed the macaroni and veggies together and strained out any liquid I added 3 tablespoons of panko and I finished it under the broiler. Really satisfying for the calories. Read More