Directions:
- Preaheat oven to 350.
- Spray 1 1/2 quart high-sided, round baking dish with nonstick spray and set aside.
- Heat the milk in a large saucepan set over medium-low heat.
- When small bubbles appear around the edge of the pan, whisk in the whole-wheat flour.
- Continue cooking and whisking until thickened, about 20 seconds.
- Stir in the onion powder, garlic powder, paprika, salt, nutmeg, and pepper; then stir in the artichoke hearts and macaroni.
- Cook just until heated through, about 30 seconds.
- Put the mixture into the prepared baking dish and press down lightly to compact.
- Bake until bubbling and lightly brown for about 20 minutes.
- Let stand 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 167.19 Kcal (700 kJ) | ||
| Calories from fat | 7.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.78g | 1% | |
|---|---|---|---|
| Cholesterol | 6.75mg | 2% | |
| Sodium | 450.13mg | 19% | |
| Potassium | 214.02mg | 5% | |
| Total Carbs | 26.14g | 9% | |
| Sugars | 5.19g | 21% | |
| Dietary Fiber | 2.92g | 12% | |
| Protein | 15.3g | 31% | |
| Vitamin C | 1mg | 2% | |
| Iron | 0.9mg | 5% | |
| Calcium | 454.5mg | 45% | |
| Amount Per 100 g | |||
| Calories | 90.94 Kcal (381 kJ) | ||
| Calories from fat | 3.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.43g | 1% | |
|---|---|---|---|
| Cholesterol | 3.67mg | 2% | |
| Sodium | 244.84mg | 19% | |
| Potassium | 116.41mg | 5% | |
| Total Carbs | 14.22g | 9% | |
| Sugars | 2.82g | 21% | |
| Dietary Fiber | 1.59g | 12% | |
| Protein | 8.32g | 31% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 0.5mg | 5% | |
| Calcium | 247.2mg | 45% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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