Stovetop Macaroni and Cheese

Try this easy all-American favorite—macaroni and cheese. When you add the cream cheese, grated cheese, and broccoli to this recipe, throw in a can of rinsed and drained white beans (baby lima, cannellini, Great Northern, or navy) for some added fiber and a complete protein (a complete protein contains all nine essential amino acids).

Ingredients

• 1 small head of broccoli
• 5 ounces Cheddar or Monterey Jack cheese
• 1 package (16-ounce) whole wheat macaroni (try penne or shells)
• 1 ½ cups nonfat milk
• 1 ½ tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• 4 tablespoons light cream cheese

Directions

1. Rinse and chop broccoli.
2. Grate Cheddar or Monterey Jack cheese.
3. In a microwave-safe bowl, add broccoli and just enough water to cover half way. Heat in microwave until bright green and tender, about 6-8 minutes.
4. Cook macaroni following package directions. Drain in colander and set aside. While macaroni is cooking, make cheese sauce.
5. In a small pot over medium heat, heat milk. When hot, remove from heat. Cover to keep warm.
6. In a small pot over medium heat, melt butter. Add flour. Whisk with a fork, stirring constantly.
7. Slowly add the warm milk. Stir constantly with a rubber spatula, until sauce thickens. Sauce should be thick enough to coat the back of a spoon.
8. Stir in salt and black pepper. Add cream cheese, grated cheese and broccoli. Stir until grated cheese is melted. Remove from heat.
9. Add macaroni to cheese sauce. Stir to coat.

Cook's Note

• You can use any vegetables you like. Try using 1½ cups of chopped tomatoes, steamed cauliflower, cooked peas, or spinach instead of broccoli.
• For a heartier version, in step 8 add a 12-ounce can of drained chicken or tuna packed in water, a can of rinsed and drained beans, or cubed and cooked chicken pieces.
• Add ½ teaspoon dried thyme or any herbs and spices you like for extra flavor. Mix into the sauce with the salt and pepper. Freeze leftovers for up to three months.

Nutrition Facts

16 servings per recipe
Serving size: ½ cup
Calories 180 per serving