Active Time:30 minsTotal Time:45 minsServings:6Jump to Nutrition Facts
Active Time:30 minsTotal Time:45 minsServings:6
Active Time:30 mins
Active Time:
30 mins
Total Time:45 mins
Total Time:
45 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Jump to recipe
Here’s how we made over this recipe to be healthy and diabetes-friendly:
We swap out some of the pasta for broccoli, but do it in the easiest way possible. Instead of steaming or roasting the broccoli separately, we cook it in the same boiling water with the pasta, so you don’t have to bother with an extra pot or pan. And because the broccoli simply slips into the cooking water for the last minute of cooking, you don’t have to worry about timing either. This results in a dish with fewer carbs and more fiber with very little extra effort.
We use low-fat milk as the base of the cheese sauce. Opting for low-fat milk over whole milk means less saturated fat, but still results in a super-creamy mac and cheese. We also use just a small amount of butter to whisk together a roux, which helps keep the cheese sauce thick and creamy without adding too much saturated fat overall.
We opt for the sharp Cheddar cheese over mild—its intense flavor goes further, allowing you to use slightly less cheese overall. For the best melting, shred your own cheese rather than grabbing a bag of pre-shredded at the grocery. Yes, that bag is more convenient, but those shreds are tossed with preservatives that keep the cheese from clumping together—also preventing it from melting seamlessly into the sauce.
Having diabetes doesn’t mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. InMake Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.
Tips from the EatingWell Test Kitchen
I don’t have a cast-iron skillet, can I bake it in something else?
Can I use frozen broccoli?
Yes! You can add it (still frozen) during the last minute of cooking the pasta, just like fresh.
I hate broccoli (or don’t have any), can I use another vegetable?
Sure can. Cauliflower, green beans and asparagus are other low-carb veggies that can be swapped in pretty seamlessly and will have a similarly low impact on your blood sugar level. Cut the cauliflower into bite-size florets and the green beans or asparagus into 1-inch pieces before adding them during the last minute of cooking the pasta. You can use greens like spinach, kale and chard too—their volume reduces a lot during cooking so you may want to start with 6 to 8 cups chopped. You can put spinach in the colander and drain the pasta over it—the hot pasta water will be enough to cook those tender leaves. But you’ll want to add heartier greens like kale and chard during the last minute of cooking the pasta.
I don’t have smoked paprika, can I use regular?
We like the extra layer of flavor that smoked paprika adds, but regular works as well. If you want to try smoked paprika, look for it with other spices in well-stocked supermarkets. It’s great sprinkled on proteins like chicken, pork and tofu along with salt and pepper before cooking.
Can I use plain dry breadcrumbs?
Yes, but keep in mind that plain dry breadcrumbs are higher in sodium than panko (200 mg versus 55 mg per 1/4 cup).
Can I use whole-wheat flour instead of all-purpose?
Yes. Whole-wheat flour has a stronger flavor than all-purpose, but since it’s only a couple of tablespoons, it shouldn’t make a noticeable difference in this recipe.
Can I assemble it ahead of time and bake it another day?
That’s a great idea. Cover and refrigerate it for up to 2 days. Set the mac and cheese on the stove while the oven preheats. You’ll likely need to bake it for 10 to 15 minutes longer.
Cook Mode(Keep screen awake)Ingredients10ounceswhole-wheat penne pasta4cupsbite-size broccoli florets (8 1/2 ounces)2tablespoonsbutter2tablespoonsall-purpose flour1 ¾cupslow-fat milk¾teaspoonkosher salt½teaspoonsmoked paprika1cupshredded sharp Cheddar cheese plus 3 tablespoons, divided3tablespoonsgrated Parmesan cheese3tablespoonspanko breadcrumbs
Cook Mode(Keep screen awake)
Ingredients
10ounceswhole-wheat penne pasta
4cupsbite-size broccoli florets (8 1/2 ounces)
2tablespoonsbutter
2tablespoonsall-purpose flour
1 ¾cupslow-fat milk
¾teaspoonkosher salt
½teaspoonsmoked paprika
1cupshredded sharp Cheddar cheese plus 3 tablespoons, divided
3tablespoonsgrated Parmesan cheese
3tablespoonspanko breadcrumbs
DirectionsPreheat oven to 425°F.Bring a large saucepan of water to a boil. Add pasta and cook according to package directions, adding broccoli for the last minute of cooking. Drain.Wipe the pot dry and place over medium-low heat. Add butter and swirl until melted. Sprinkle flour over the butter; whisk until smooth. Slowly add milk, salt and smoked paprika; cook, whisking constantly, until the mixture bubbles and thickens, about 5 minutes. Remove from heat and stir in 1 cup Cheddar and Parmesan. Add the drained pasta and broccoli, stirring to coat well.Transfer the mixture to a 10-inch cast-iron skillet and sprinkle with panko and the remaining 3 tablespoons Cheddar. Bake until the cheese is melted and starting to turn golden, 15 to 20 minutes.Ali RedmondOriginally appeared: EatingWell.com, June 2021
Directions
Preheat oven to 425°F.Bring a large saucepan of water to a boil. Add pasta and cook according to package directions, adding broccoli for the last minute of cooking. Drain.Wipe the pot dry and place over medium-low heat. Add butter and swirl until melted. Sprinkle flour over the butter; whisk until smooth. Slowly add milk, salt and smoked paprika; cook, whisking constantly, until the mixture bubbles and thickens, about 5 minutes. Remove from heat and stir in 1 cup Cheddar and Parmesan. Add the drained pasta and broccoli, stirring to coat well.Transfer the mixture to a 10-inch cast-iron skillet and sprinkle with panko and the remaining 3 tablespoons Cheddar. Bake until the cheese is melted and starting to turn golden, 15 to 20 minutes.Ali Redmond
Preheat oven to 425°F.
Bring a large saucepan of water to a boil. Add pasta and cook according to package directions, adding broccoli for the last minute of cooking. Drain.
Wipe the pot dry and place over medium-low heat. Add butter and swirl until melted. Sprinkle flour over the butter; whisk until smooth. Slowly add milk, salt and smoked paprika; cook, whisking constantly, until the mixture bubbles and thickens, about 5 minutes. Remove from heat and stir in 1 cup Cheddar and Parmesan. Add the drained pasta and broccoli, stirring to coat well.
Transfer the mixture to a 10-inch cast-iron skillet and sprinkle with panko and the remaining 3 tablespoons Cheddar. Bake until the cheese is melted and starting to turn golden, 15 to 20 minutes.
Ali Redmond
Originally appeared: EatingWell.com, June 2021
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Nutrition Facts(per serving)363Calories14gFat46gCarbs17gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
