Low-Fat Soul Baked Mac and Cheese

The Washington Post, October 10, 2007

• • Course: Side Dish
• • Features: Kid-Friendly

Summary:

Unlike many of the low-fat versions we tested, this macaroni and cheese had real flavor and was not overly dry when reheated.

4 servings

Ingredients:

• • 8 ounces uncooked elbow macaroni
• • 2 tablespoons light butter or butter substitute
• • 1 large scallion, white and light-green parts, thinly sliced crosswise
• • 2 tablespoons flour
• • 1/4 teaspoon dry mustard
• • 1/2 teaspoon hot pepper sauce
• • 1/2 teaspoon salt (optional)
• • 2 cups nonfat milk
• • 1 cup (4 ounces) shredded low-fat sharp cheddar cheese
• • Sweet paprika

Directions:

Preheat the oven to 350 degrees. Lightly grease a 1 1/2-quart baking dish with nonstick cooking oil spray.

Bring a large pot of salted water to a boil over high heat; cook the macaroni according to package directions.

Meanwhile, melt the butter in a medium saucepan over medium heat. Add the scallion and cook, stirring, for about 5 minutes, until it has softened. Add the flour, dry mustard, hot pepper sauce and salt, if desired; cook for about 1 minute, stirring constantly. Gradually add the milk; cook for about 10 minutes, stirring, until the mixture has thickened somewhat. Remove from the heat and add the cheese, stirring until it has melted.

Drain the macaroni and add to the sauce mixture, stirring to combine. Transfer to the baking dish, spreading evenly. Sprinkle with paprika and bake for about 25 minutes, until set and lightly golden on top. Serve warm.

Recipe Source:

Adapted from "Low-Fat Soul," by Jonell Nash (One World, 1996).

344 calories, 6g fat, 2g saturated fat, 8mg cholesterol, 287mg sodium, 52g carbohydrates, 2g dietary fiber, n/a sugar, 19g protein.