Macaroni and cheese makes a great weeknight meal the whole family can enjoy. While the original uses full fat cheese, cream and white pasta, Chef Jo Lusted's super tasty Dish Do-Over version makes a few alteratons to cut the calories.
2 1/2 cups sweet potato, peeled and chopped (one medium)
3 tbsp olive oil
1 medium yellow onion, finely diced
2 cloves garlic, minced
¼ cup brown rice or whole wheat flour
2 tsp mustard powder
1 370 mL can non-fat evaporated milk
1 cup low-sodium chicken or vegetable stock
2 cups grated low-fat old cheddar cheese
¾ cup fresh grated parmesan cheese, divided
¼ tsp ground nutmeg
Dash hot sauce
Sea salt and freshly ground black pepper to taste
4 cups brown rice or whole wheat macaroni (454 g pkg)
1 cup Oikos non-fat Greek yogurt
1 cup gluten-free or whole wheat panko breadcrumbs (or fresh whole wheat breadcrumbs)
1 tbsp chopped flat-leaf parsley
Preheat oven to 375F.
Place sweet potato into a steamer basket over a saucepan of boiling water. Steam potato until fork tender, about 15 minutes. Mash until smooth and set aside.
Heat oil over medium heat in a medium saucepan. Add onion and garlic and cook, stirring frequently until onions are softened and translucent, about 4 minutes. Add flour and cook, stirring constantly, for about 1 minute. Stir in mustard powder and sweet potato.
Whisk in milk and chicken stock until smooth, and bring to a gentle simmer and cook, stirring frequently until thickened, about 5 minutes. Off heat, gradually stir in cheddar and ½ cup parmesan cheese until smooth. Season with nutmeg, hot sauce, salt and pepper. Whisk in Greek yogurt until mixture is smooth.
Meanwhile, bring a large pot of salted water to a boil and cook pasta according to package instructions for al dente. Drain, reserving ½ cup pasta cooking water. Return pasta to pot and stir in sauce, and reserved pasta cooking water if needed. Season with salt and pepper to taste. Transfer to a 9x13-inch baking pan misted with cooking spray.
In a small bowl combine panko, parsley and remaining parmesan cheese. Sprinkle mixture over pasta and mist with cooking spray. Bake for about 30 minutes until sauce is bubbling and topping is golden brown and crisp.
Fat: 52 grams
Fat: 13 grams