INGREDIENTS
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3 cups uncooked whole wheat/whole grain elbow macaroni
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2 tablespoons butter or margarine
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1 tablespoons onion, chopped
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¼ cup all-purpose flour
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½ teaspoon (or less) salt
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¼ teaspoon dry mustard
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Pinch of pepper
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2 cups 1% milk
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1 cup part skim sharp cheddar cheese, shredded
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½ cup dry bread crumbs
Makes 4–6 servings
INSTRUCTIONS
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Cook macaroni according to package directions. Preheat oven to 375F.
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Meanwhile, melt margarine in saucepan and add chopped onion. Cook until tender but not browned.
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Whisk in flour, salt, dry mustard, and pepper, and gradually stir in milk. Cook over medium heat, stirring constantly until thickened.
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Add grated cheese and stir until melted. Remove from heat and mix well with cooked macaroni.
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Pour into lightly greased 2 L casserole dish. Sprinkle top with dry bread crumbs. Bake for 30 minutes until bubbly and browned.
NUTRITION INFORMATION (PER 1.5 CUP SERVING)
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Calories: 457
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Carbohydrate: 66g
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Protein: 21g
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Fat: 14g
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Fibre: 6g
Sport Benefits: A sure fire favourite among athletes, this lightened-up version has all of the tasty goodness of regular mac n cheese, but with much less fat. Most homemade mac n cheese pack in over 468 calories and 25 g of fat. So enjoy this leaner version pre-workout with your favourite side salad, or for a twist, add some peas or spinach for an antioxidant booster!
Recipe taken from PowerFuel Food, Planning Meals for Maximum Performance, by Angela Dufour, RD, CSSD, Performance Dietitian.