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Healthier Baked Macaroni and Cheese Recipe

Healthier Baked Macaroni and Cheese Recipe

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Ingredients:

Serving

cooking spray
1/2 lb whole wheat macaroni
1 cup zucchini, peeled and cut into 1 inch by 1/4 inch sticks, leaving out the seedy center
1/2 lb reduced-fat cheddar cheese, grated
1 tbsp non-fat powdered milk
1 tsp cornstarch
1/4 tsp dry mustard
1 3/4 cups skim milk
7/8 cup egg substitute (1 cup minus 2 tbsp)
salt
fresh ground black pepper

Directions:

Cook macaroni according to package directions but two minutes less than suggested by the directions. Add the zucchini bites and cook an additional minute. Drain and rinse.
Place 1/4 cup of your skim milk into a small saucepan over medium heat. Whisk in the powdered milk and dry mustard until there are no lumps. This step enriches the milk without adding fat. Now whisk in the corn starch until there are no lumps and the milk is warmed but not hot. Add in the remaining milk and turn off the heat. Mix in the egg substitute. Season with salt and pepper to taste. Guessing paprika, onion or garlic powder might be nice here as well.
Prepare a 9 inch square pan with a coating of butter flavored cooking spray.
After grating the cheese, reserve 1/4 of the amount for the top.
Place 1/3 of the pasta and zucchini into the bottom of your baking dish. Cover with 1/2 of the remaining cheese. Repeat, with a second layer of pasta and cheese. Place the final third of pasta on top and cover with the reserved cheese.
Pour custard into the casserole dish. You want this liquid to come within about 1/2 inch of the top of the pan. The shape and size of the dish may require more or less - just keep the proportion of 1/2 cup egg substitute and 1 tablespoon dry milk for each cup of skim milk.
Bake at 350 for 40-50 minutes or until a knife inserted in the center comes out clean of custard (it might be a bit cheesy).
Tip from 3KillerB's: this is apt to overflow a little if you got the custard too far up to the top. Best to bake it on the upper rack with a baking sheet on the rack below to catch any drips.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	428.56 Kcal (1794 kJ)
Calories from fat	105.53 Kcal
		% Daily Value*
Total Fat	11.73g	18%
Cholesterol	221.22mg	74%
Sodium	596.79mg	25%
Potassium	679.28mg	14%
Total Carbs	42.06g	14%
Sugars	11.74g	47%
Dietary Fiber	3.43g	14%
Protein	38.73g	77%
Vitamin C	14.5mg	24%
Iron	3mg	16%
Calcium	628.8mg	63%

Amount Per 100 g
Calories	190.51 Kcal (798 kJ)
Calories from fat	46.91 Kcal
		% Daily Value*
Total Fat	5.21g	18%
Cholesterol	98.34mg	74%
Sodium	265.29mg	25%
Potassium	301.96mg	14%
Total Carbs	18.7g	14%
Sugars	5.22g	47%
Dietary Fiber	1.52g	14%
Protein	17.22g	77%
Vitamin C	6.4mg	24%
Iron	1.3mg	16%
Calcium	279.5mg	63%

* 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.

Tastes

salty
savory
bitter
sweet

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