Baked Mac & Cheese

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Mac & cheese can be a true comfort on a gloomy day, and our healthy update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.

Baked Mac & Cheese
Cook Time:
25 mins
Additional Time:
30 mins
Total Time:
55 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 3 tablespoons plain dry breadcrumbs, (see Tip)

  • 1 teaspoon extra-virgin olive oil

  • ¼ teaspoon paprika

  • 1 16-ounce or 10-ounce package frozen spinach, thawed

  • 1 ¾ cups low-fat milk, divided

  • 3 tablespoons all-purpose flour

  • 2 cups shredded extra-sharp Cheddar cheese

  • 1 cup low-fat cottage cheese

  • teaspoon ground nutmeg

  • ¼ teaspoon salt

  • Freshly ground pepper, to taste

  • 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Directions

  1. Put a large pot of water on to boil. Preheat oven to 450 degrees F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.

  2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.

  3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.

  4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.

  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips

Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.

To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Nutrition Facts (per serving)

584 Calories
24g Fat
60g Carbs
38g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 584
% Daily Value *
Total Carbohydrate 60g 22%
Dietary Fiber 9g 31%
Total Sugars 9g
Protein 38g 76%
Total Fat 24g 31%
Saturated Fat 13g 63%
Cholesterol 65mg 22%
Vitamin A 14547IU 291%
Vitamin C 3mg 3%
Folate 193mcg 48%
Sodium 907mg 39%
Calcium 750mg 58%
Iron 4mg 24%
Magnesium 172mg 41%
Potassium 676mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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