Mac n Cheesy Broccoli

​INGREDIENTS

5 cups water

4 ounces (about 1 cup) whole wheat elbow pasta (macaroni)

1 Tablespoon olive oil

1 Tablespoon all purpose flour

¾ cup fat-free milk

3 ounces Neufchatel cheese (1/3 less fat cream cheese)

¾ cup reduced-fat (2%) cheddar cheese, shredded

1 teaspoon Dijon mustard

¼ teaspoon paprika

¼ teaspoon black pepper

3 cups frozen broccoli florets

 

DIRECTIONS

  1. In a medium sauce pan, bring water to a boil. Add the pasta and cook for 8 minutes, stirring occasionally. Drain and return to the pot.

  2. While the pasta cooks, get ingredients ready for the cheese sauce (olive oil through black pepper).

  3. Place broccoli florets in a microwavable bowl. Add 1 Tablespoon of water. Cover with an upside down plate. Microwave for 5 minutes. (Be careful of the hot steam when removing from the microwave.)

  4. Heat a medium sauce pan over medium-high heat. Add the oil. Add the flour and whisk constantly until it bubbles. Whisk in the milk a little at a time until the sauce is bubbly and a little thick. Turn the heat off. Add the Neufchatel cheese, cheddar cheese, Dijon mustard, paprika, and black pepper. Stir until smooth.

  5. Combine the pasta, broccoli, and cheese sauce. Stir until the pasta and broccoli are coated with the cheese sauce.

 

Yield: 6 servings

(1 serving = about 1/2 cup heaping)

 

Nutrition facts: Calories 194, Fat 8 g, Saturated fat 3 g, Monounsaturated fat 4 g, Polyunsaturated fat 1 g, Protein 10 g, Carbohydrate 20 g, Fiber 3 g, Cholesterol 21 mg, Iron 1 mg, Sodium 208 mg

www.KidFitFoods.com

Photos by Zack Layman