Whole-Wheat Mac and Cheese with Spinach Recipe
Taste of Home
We’ve made this comfort food favorite diabetes-friendly by using whole-wheat pasta, a lightened cheese sauce, and a surprise layer of spinach.
Prep time 15 minutes
Cook time 45 to 55 minutes
• Salt for pasta water, plus 1/4 tsp. for sauce
• 1 3/4 cups low-fat (1%) milk, divided
• 3 tbsp. flour
• 2 cups (6 oz.) grated extra-sharp fat-free cheddar cheese
• 1 cup low-fat (1%) cottage cheese
• 1⁄8 tsp. nutmeg
• Ground pepper to taste
• 1 package (10 oz.) frozen spinach
• 2 cups (8 oz.) whole-wheat macaroni
• 1/4 cup toasted wheat germ
1. Preheat the oven to 400°F. Coat an 8-inch-square (2-quart) baking dish with nonstick spray. Bring a large pot of lightly salted water to a boil for cooking the macaroni.
2. Whisk 1/4 cup of the milk with the flour in a small bowl until smooth. Set aside. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce boils and thickens, 2 to 3 minutes. Remove from the heat. Add the cheddar cheese, stirring until melted. Stir in the cottage cheese, nutmeg, 1/4 tsp. salt, and pepper.
3. Cook the spinach according to package directions. Drain and press out excess moisture.
4. Cook the macaroni, stirring often, in the boiling water until not quite tender, 4 to 5 minutes. (The macaroni will continue to cook while baking.) Drain, rinse with cold running water, then drain again.
5. Mix the macaroni with the cheese sauce in a large bowl. Spread half of the macaroni mixture in the baking dish. Spoon the spinach on top. Spread the remaining macaroni mixture over the spinach layer. Sprinkle with wheat germ.
6. Bake the casserole until bubbly and golden, 35 to 45 minutes.
Per serving (1 1⁄3 cups): 289 cal, 3 g fat (1 g sat), 40 g carbs, 24 g protein, 3 g fiber, 10 mg chol, 541 mg sodium, 421 mg calcium
Chicken Potpie with Vegetables Recipe
Taste of Home
This classic comfort food has a healthful twist: a higher ratio of vegetables to meat.
Prep time 25 minutes plus cooling
Cook time 45 minutes
• 2 tbsp. olive oil
• 3 leeks, rinsed, white and pale-green parts coarsely chopped
• 2 celery stalks, coarsely chopped
• 2 large carrots, peeled and thickly sliced
• 1 large red potato, unpeeled and cut into bite-size chunks
• 1 cup thickly sliced mushrooms
• 3 tbsp. all-purpose flour
• 1/2 tsp. dried thyme, crumbled
• 1/4 tsp. salt
• 1 can (14 oz.) reduced-sodium, fat-free chicken broth
• 2 cups bite-size pieces cooked chicken
• 1 cup fresh or frozen green peas
• Prepackaged pastry for single-crust 9-inch pie
• 1 large egg whisked with 1 tbsp. milk, for glaze
1. Heat oil in large saucepan over medium heat. Add leeks, celery, carrots, and potato. Cook, stirring occasionally, 5 minutes. Add mushrooms. Cook, stirring occasionally, 5 minutes. Stir in flour, thyme, and salt until blended. Stir in broth. Increase heat to medium-high. Cook, stirring, until thickened, about 2 minutes. Stir in chicken and peas. Transfer mixture to 9- or 10-inch deep-dish pie plate. Let cool to room temperature.
2. Preheat oven to 400°F.
3. Unfold pastry, checking its fit on top of pie plate. Brush underside of pastry with some of the egg-milk glaze and place over filling. Trim edge and flute pastry, if desired. Brush top of pastry with remaining glaze. Cut four 1-inch slits in center of pastry to vent steam.
4. Bake until filling is bubbly and pastry is golden brown, 25 to 30 minutes. Let stand at least 10 minutes before serving.
Per serving: 278 cal, 11 g fat (3 g sat), 30 g carbs, 15 g protein, 4 g fiber, 28 mg chol, 351 mg sodium, 50 mg calcium