- 3 cups uncooked whole wheat/whole grain elbow macaroni
- 2 tablespoons butter or margarine
- 1 tablespoons onion, chopped
- ¼ cup all-purpose flour
- ½ teaspoon (or less) salt
- ¼ teaspoon dry mustard
- Pinch of pepper
- 2 cups 1% milk
- 1 cup part skim sharp cheddar cheese, shredded
- ½ cup dry bread crumbs
Makes 4–6 servings
- Cook macaroni according to package directions. Preheat oven to 375F.
- Meanwhile, melt margarine in saucepan and add chopped onion. Cook until tender but not browned.
- Whisk in flour, salt, dry mustard, and pepper, and gradually stir in milk. Cook over medium heat, stirring constantly until thickened.
- Add grated cheese and stir until melted. Remove from heat and mix well with cooked macaroni.
- Pour into lightly greased 2 L casserole dish. Sprinkle top with dry bread crumbs. Bake for 30 minutes until bubbly and browned.
Nutrition Information (per 1.5 cup serving)
- Calories: 457
- Carbohydrate: 66g
- Protein: 21g
- Fat: 14g
- Fibre: 6g
Sport Benefits: A sure fire favourite among athletes, this lightened-up version has all of the tasty goodness of regular mac n cheese, but with much less fat. Most homemade mac n cheese pack in over 468 calories and 25 g of fat. So enjoy this leaner version pre-workout with your favourite side salad, or for a twist, add some peas or spinach for an antioxidant booster!
Recipe taken from PowerFuel Food, Planning Meals for Maximum Performance, by Angela Dufour, RD, CSSD, Performance Dietitian.