No, it's not the mac and cheese of your childhood—but this lower-calorie, more nutritious (but surprisingly satisfying!) version will impress you! You'll be surprised at how well this RA recipe makeover can hold its own compared to the more traditional macs we all know and love. Plain, low-fat yogurt can be a wonderfully versatile substitute for high-fat ingredients like heavy cream, sour cream, or whole milk. Adding frozen chopped broccoli boosts fiber and vitamins while adding texture.
- Using frozen vegetables is just as nutritious as using fresh vegetables. Plus, it's quick and convenient. Stock up on your favorite frozen veggies for those nights when you don't have time to shop for produce, or when you're too tired to chop and dice.
- Tired of lackluster leftovers? This dish tastes just as great the next day. It heats up nicely in the microwave, and keeps well (covered, stored in the refrigerator) for 3 to 4 days.
1 pound whole wheat or enriched short pasta
(penne, bow-tie, corkscrew, etc.)
2 cups hot pasta cooking water
2 teaspoons deli or Dijon mustard
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon coarsely ground black pepper
1 box (10 oz.) frozen chopped broccoli, thawed and drained
2 1/2 cups shredded reduced-fat (50%) cheddar + more for garnish if desired
1 cup low-fat plain yogurt (preferably at room temperature)
In a large pot, cook pasta according to package instructions. While water is still boiling, right before pasta is done, set aside 2 cups of hot pasta cooking water in a liquid measuring cup. Remove pasta promptly from heat and drain well.
In the same pot over low heat, combine reserved hot pasta water and cooked pasta. Stir in mustard, garlic powder, salt, and pepper. Mix well to coat evenly. Add broccoli, cheese, and yogurt, mixing well to combine. Continue cooking on low heat, stirring constantly, until cheese melts and broccoli is heated through, about 3 to 5 minutes.
Remove pot from heat and set aside on a cool surface. Continue stirring so that all ingredients are evenly covered with cheese and yogurt mixture. Divide into equal portions (about 1 cup per adult) and serve immediately. Garnish with 1 to 2 tablespoons additional shredded cheddar, if desired.
Recipe developed by dietitian and nutritionist Elizabeth Fassberg MPH, RD
Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.