Macaroni & Cheese
The sauce for this simple mac-and-cheese uses low-fat cottage cheese as its base. Just a cup of sharp Cheddar adds lots of flavor with not too much fat.
Source: EatingWell Magazine, September/October 1993
426 calories; protein 29g; carbohydrates 52.7g; dietary fiber 7.1g; sugars 7.7g; fat 12.2g; saturated fat 6.6g; cholesterol 35.6mg; vitamin a iu 488.7IU; folate 64.3mcg; calcium 368.3mg; iron 2.5mg; magnesium 102.6mg; potassium 327.1mg; sodium 771.5mg; thiamin 0.4mg.
3 starch, 1 1/2 lean meat, 1 high-fat meat