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Sunday, February 3, 2013

Comfort Food Made Healthier


CLEAN MAC 'N' CHEESE

 

SERVES 8

 

1 LB BROWN-RICE ELBOW MACARONI

2 CUPS PUREED BUTTERNUT SQUASH OR PUMPKIN

2 CUPS LOW-SODIUM CHICKEN BROTH

6 OZ GOAT CHEESE

1 TSP SEA SALT

2 TBSP GRATED PARMESAN CHEESE

1 TSP COCONUT OIL

2 CUPS CHOPPED GREENS (OPTIONAL)

 

1.   PREHEAT OVEN TO 375. COAT A 9 X 13 BAKING PAN WITH COCONUT OIL AND SET ASIDE.

2.   BOIL 4 TO 6 CUPS OF WATER IN A LARGE POT.  ADD MACARONI AND COOK ABOUT 10 TO 12

     MINUTES, UNTIL PASTA IS TENDER BUT FIRM, THEN DRAIN AND TRANSFER TO LARGE BOWL.

3.   COOK SQUASH AND BROTH TOGETHER IN A LARGE SAUCEPAN OVER LOW HEAT, STIRRING

     OCCASIONALLY UNTIL WELL COMBINED, THEN INCREASE THE HEAT TO MEDIUM UNTIL

      ALMOST SIMMERING.

4.   REMOVE PAN FROM HEAT AND STIR IN GOAT CHEESE AND SEA SALT. STIR UNTIL SMOOTH

      WITH NO LUMPS.

5.   POUR SQUASH MIXTURE OVER MACARONI AND STIR GENTLY TO COMBINE.  TRANSFER TO THE

    BAKING DISH AND TOP WITH GRATED PARMESAN.

6.   BAKE FOR 20 MIN. THEN BROIL FOR 3 MORE MIN. UNTIL TOP IS CRIP AND BROWN.  SERVE J

 

CLEAN MAC 'N' CHEESE                                                     TRADITIONAL BAKE MAC 'N' CHEESE

 

CALORIES: 310                                                                               CALORIES: 770

TOTAL FATS: 6G                                                                 TOTAL FATS: 33G

CHOLESTEROL: 10MG                                                        CHOLESTEROL: 90MG

SODIUM: 360MG                                                                 SODIUM: 890 MG

CARBS: 48G                                                                                   CARBS: 79G

DIETARY FIBER: 3G                                                             DIETARY FIBER: 3G

SUGARS: 2G                                                                                  SUGARS: 9G

PROTEIN: 11G                                                                                PROTEIN: 33G

IRON: 11MG                                                                                    IRON: 4MG

 

**TRADITIONAL MAC 'N' CHEESE RECIPES TEND TO USE BUTTER, MOUNDS OF CHEESE AND WHITE BREAD CRUMBS,

 MAKING THEM HIGH IN SATURATED FATS, WHICH INCREASE YOUR BAD (LDL) CHOLESTEROL AND RISK FOR HEART

 DISEASE.  THIS VERSION IS LOADED WITH HEART-HEALTHY WHOLE GRAINS AND IRON, WHICH BOOSTS YOUR

 BODYS ENERGY AND IMMUNITY.

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