YIELD: 8 cups
SERVES: 16
PREP TIME: 5 minutes
SERVING SIZE: 1/2 cup
COOKING TIME: 54 minutes
This recipe is hugely trimmed of saturated fat, but is still creamy and flavorful and a good addition to your next potluck. Nonfat milk and reduced-fat cheese make it happen. Using whole-grain pasta boosts the fiber, and the spices and vegetables make it interesting. Use this recipe as a template for a host of variations. Skip the southwestern flavors in favor of other tastes, depending on your mood. I’ve made a similar dish with a Mediterranean flair to include spinach, tomatoes, kalamata olives, and feta cheese.
INGREDIENTS
8 ounces dry whole-grain pasta shells or elbow macaroni
1/4 cup all-purpose flour
1 3/4 cups nonfat milk
10 ounces reduced-fat sharp cheddar cheese, shredded (2 1/2 cups)
3 garlic cloves, crushed or chopped
1/2 teaspoon coarse black pepper
1 teaspoon chili powder
1 (14.5-ounce) can petite diced no-salt-added tomatoes, drained
1 (4-ounce) can diced green chile peppers
INSTRUCTIONS
1 Preheat the oven to 375°F. Cook the pasta according to package directions, but without salt or fat. Drain and set aside.
2 Place the flour in a large pot over medium heat. Gradually add the milk and whisk briskly. Stir until thickened, about 4–6 minutes. Remove the pot from the heat.
3 Add the cheese and stir until melted and evenly dispersed. Add the garlic, black pepper, and chili powder. Stir. Add the tomatoes and chile peppers. Mix thoroughly.
4 Pour the contents into a 2.5-liter (about 10 cups) casserole dish that has been prepared with nonstick pan spray. Bake uncovered for 35 minutes.
CHOICES
1 Starch, 1 Protein, lean
BASIC NUTRITIONAL VALUES
Calories |
120 |
Calories from Fat |
40 |
Total Fat |
4.5 g |
Saturated Fat |
2.3 g |
Trans Fat |
0.0 g |
Cholesterol |
10 mg |
Sodium |
190 mg |
Potassium |
170 mg |
Total Carbohydrate |
14 g |
Dietary Fiber |
2.1 g |
Sugars |
2 g |
Protein |
8 g |
Phosphorus |
185 mg |