Veggie Mac and Cheese:
1/2 cup of panko bread crumbs
1/4 teaspoon paprika
8 oz of dried whole grain elbow macaroni
1 cup of sliced carrots
1 cup 1 in. pieces of green beans
2/3 of chopped onion
2 cups of broccoli florets
1 3/4 cup of fat free milk
3 tablespoons of all purpose flower
3 oz of reduced fat cream cheese
1 1/2 teaspoon of Dijon mustard
2 cups of shredded reduced fat Mexican
four cheese blend
Preparing The meal
1.) Preheat broiler. In small bowl stir together panko and paprika; set aside.
2.) In a large saucepan cook macaroni, carrots, beans, and onions according to the macaroni directions add the broccoli during the last 3 minutes of cooking. Drain the mixture and return to the sauce pan.
3.) Meanwhile in a medium sauce pan whisk together milk, flour, 1/2 teaspoon salt and 1/8 teaspoon black pepper. Cook and stir over heat until there is a slight boil. Remove from heat and slowly add the cheese to the mixture stirring slowly until melted.
4.) Immediately pour the cheese mixture over the macaroni mixture toss to coat the mac with the cheese. Spoon the mixture into a boiler proof pan.
5.) Use the panko chips mixture lightly on the macaroni top. Broil from 5-7 inches and for 1-2 minutes until browned.
Per serving = 1 cup of cooked mixture
Fat: 8g ( 5g sat)
24 mg of chol.
495 mg sodium
34 g carb
4g of fiber, 6g of sugar
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