Macaroni & Cheese

Recipe from Kally Mavromatis.

Macaroni & Cheese

Few meals bring up fond memories of our childhoods more than this staple, which is still one of the most popular processed foods in the market. Here we present a quick and easy variety that will surely please while making sure that your family is enjoying a heart-healthy entrée. Serve with our Roasted Vegetables.

Our mac and cheese, packed with dietary fiber and antioxidant-rich carotenoids, is a sure winner over traditional macaroni and cheese, which has 25 percent more calories and double the fat!


  • Refrigerated butter-flavored cooking spray
  • 6 ounces whole wheat medium shells, elbow macaroni or other small pasta
  • 1/2 teaspoon cornstarch
  • 3/4 cup evaporated skim milk
  • 6 ounces low-fat sharp Cheddar cheese, grated (about 1 1/4 cups)
  • 2 to 3 teaspoons Dijon mustard
  • Freshly ground white pepper
  • 2 medium tomatoes, seeded and diced


  • Coat an 8 x 8 baking dish with cooking spray and set aside. Cook the pasta according to package directions, drain and set aside.
  • Preheat the broiler.
  • In a saucepan, stir the cornstarch into 1 tablespoon of the evaporated milk, then whisk in the remaining milk. Add the cheese, mustard to taste and pepper.
  • Bring to a simmer and stir until the sauce thickens a bit and the cheese is completely melted. Stir in the cooked pasta and spoon into the prepared baking dish.
  • Sprinkle with the diced tomatoes and place under the broiler for 2 to 3 minutes, until the top browns. Remove from the oven and allow to cool for 5 minutes before serving.

Each recipe makes 4 servings.

Nutritional Analysis (per serving)

  • 290 calories (19% calories from fat)
  • 7 g total fat (4 g saturated fat)
  • 20 g protein
  • 42 g carbohydrate
  • 6 g dietary fiber
  • 20 mg cholesterol
  • 330 mg sodium
  • 387 mg potassium