In this healthful version of a comfort food favorite, cauliflower is added to give the impression of more pasta, but with fewer calories. Cauliflower also happens to be a good source of the heart-healthy B vitamin folate, as well as phytochemicals that may have cancer-fighting potential.
8 ounces elbow macaroni
2 1/2 cups low-fat (1%) milk
3 tablespoons yellow cornmeal
1 tablespoon Dijon mustard
2 teaspoons chili powder
3/4 teaspoon salt
3 cups frozen cauliflower, thawed
1 red bell pepper, diced
1 1/2 cups fat-free cottage cheese
1/3 cup grated Parmesan cheese
1. Preheat the oven to 400°F. In a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 1/4 cup of the pasta cooking water.
2. Meanwhile, in a large saucepan, whisk the milk into the cornmeal until smooth. Stir in the mustard, chili powder, and salt, and bring to a simmer over low heat. Stir in the cauliflower and bell pepper, and cook until the pepper is tender, about 5 minutes.
3. Stir in the drained pasta, reserved pasta cooking water, cottage cheese, and Parmesan. Transfer the mixture to a 7 x 11-inch baking dish. Bake uncovered for 20 minutes or until bubbly and golden brown. Makes 6 servings
Curried Mac & Cheese Substitute 2 teaspoons of curry powder for the chili powder. Omit the Parmesan and increase the cottage cheese to 1¾ cups. Stir in ¼ cup of finely chopped store-bought mango chutney when adding the cottage cheese in step 3.
|good source of:folate, riboflavin, selenium, thiamin, vitamin C|
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.