Homemade macaroni and cheese

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation

Ingredients

1 small sweet potato (about 250 g/8 oz), peeled and chopped

375 mL (1 1/2 cups) whole-wheat elbow macaroni

30 mL (2 tbsp) soft, non-hydrogenated margarine

45 mL (3 tbsp) enriched, all-purpose flour

425 mL (1 3/4 cups) 1% M.F. milk

175 mL (3/4 cup) shredded light, old cheddar cheese (18% M.F.)

5 mL (1 tsp) Dijon mustard

125 mL (1/2 cup) frozen peas, corn or diced carrots

Breadcrumb topping:

60 mL (1/4 cup) seasoned breadcrumbs

10 mL (2 tsp) soft, non-hydrogenated margarine, melted

Homemade macaroni and cheese

The addition of sweet potato adds a very orange colour and sweet healthy flavour to a homemade favourite. With a few added veggies and a breadcrumb topping, this casserole has all the tasty components of a great weeknight side dish.

Preparation Time: 15 minutes

Cook Time: 35-40 minutes

Nutritional Information

Calories: 285

Protein: 13 g

Total fat: 9 g

Saturated fat: 3 g

Cholesterol: 12 mg

Carbohydrates: 40 g

Fibre: 4 g

Sugars: 8 g

Sodium: 311 mg

Potassium: 288 mg

Instructions

Place sweet potato in microwaveable bowl with 60 mL (1/4 cup) of water. Cover and microwave on HIGH for 4 to 6 minutes or until very soft. Drain and mash with potato masher until smooth; set aside.

Meanwhile, in pot of boiling water, cook macaroni for about 8 minutes or until tender but firm. Drain well and return to pot.

In saucepan, melt margarine over medium heat and stir in flour. Cook, stirring for 1 minute or until thickened. Slowly whisk in milk and cook, whisking occasionally for about 8 minutes or until starting to bubble around the edge. Whisk in cheese and mustard until smooth. Whisk in sweet potato and add peas. Pour into macaroni mixture and stir until well combined.

Breadcrumb topping: In small bowl, combine breadcrumbs and margarine.

Scrape macaroni mixture into 2 L (8 inch) glass casserole dish and sprinkle with breadcrumb topping. Bake in 190 C (375 F) oven for about 15 minutes or until golden and bubbly.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.

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