A “Healthier” Mac & Cheese

I love mac & cheese! I just wish it didn’t come with all the calories that take up almost an entire days worth of calories. Here’s a recipe I found that has some substitutions. Usual mac & cheese recipes are about 650-850 calories per serving, this recipe has about 240 calories per serving. Quite a decent trim!

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Baked Mac & Cheese

Still as yummy minus some of the calories

Yield: 4 servings


  • Nonstick cooking spray
  • Salt
  • 4 ounces whole wheat macaroni
  • 1/2 teaspoon of dry mustard
  • Pinch of cayenne pepper
  • 1 cup shredded reduced-fat cheddar
  • 1/3 cup nonfat Greek yogurt
  • 1/4 cup whole wheat panko bread crumbs
  • 1/4 cup grated Parmesan
  • 1/2 cup onion-garlic purée (see recipe below)


  1. Preheat the oven to 218 degrees Celsius.
  2. Mist an 8 x 8 inch baking dish with cooking spray and set aside.
  3. Bring a large pot of salted water to boil. Add macaroni and cook, drain.
  4. Meanwhile, bring onion-garlic purée, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in cheddar until melted.
  5. Remove from heat and whisk in Greek yogurt.
  6. In a medium bowl, toss the macaroni with the cheese sauce.
  7. Season with salt to taste.
  8. Pour the mixture into the prepared baking dish and sprinkle panko over the top. Top with Parmesan.
  9. Bake until Parmesan is melted and macaroni is hot throughout, about 10 minutes.

Rocco's Secret Weapon (onion and garlic puree)

We can all agree that what makes a good mac and cheese or any other gooey baked pasta is the béchamel sauce. Well, Chef Rocco DiSpirito uses a blend of aromatic onion and garlic puree as a bechamel sauce substitute, this way you can add flavor and texture to your food but without all that unnecessary fat!

  1. Combine 1 large onion, 9 cloves of roughly chopped garlic, and 1/2 cup of water in a microwave safe bowl.
  2. Cover the bowl tightly and microwave for 10 minutes on high.
  3. Pour the mixture into the blender, and blend until smooth. Season with salt and pepper to taste.

Recipe Nutrition facts per serving (about 2/3 cup):

  • Energy: 237 calorie
  • Carbohydrates: 31g
  • Fat:  7g
  • Fiber: 3g



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