My version of macaroni and cheese takes on a healthier profile with a few minor ingredient changes while still maintaining the creaminess of a traditional recipe. Olive oil, low-fat milk, and vegetable stock reduces fat, whole-grain pasta increases fiber, and peas add protein and vitamins. Reduced-fat and vegan cheeses can also be used with equally tasty results. A 1 cup serving only has 443 calories, 20 grams of protein, 17 grams of fat and 284 mg of sodium.
Ingredients:
1 16-OUNCE BOX WHOLE-GRAIN ELBOW PASTA
2 TABLESPOONS ALL-PURPOSE FLOUR
1 TABLESPOON BUTTER, OR BUTTER SUBSTITUTE
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 1/4 CUPS 1% MILK OR NON DAIRY MILK
1 1/4 CUPS “NO-SODIUM VEGETABLE STOCK”
1/2 TEASPOON LOW-SODIUM HOT SAUCE, OR TO TASTE
2 CUPS FRESHLY GRATED CHEDDAR CHEESE OR VEGAN CHEESE
1 10-OUNCE BAG FROZEN PEAS
1. Bring a large pot of water to boil and add the pasta, stirring to prevent pasta from sticking together, cook for 2 minutes. Add the peas and cook until the pasta is al dente, about another 3–4 minutes, drain and set aside.
2. Place the pot over medium-low heat and add butter and olive oil to melt. Add the flour and stir with a wooden spoon, making sure to reach the edges of the pot. Cook for 2 minutes, stirring frequently to prevent the roux from scorching.
3. Increase heat to medium and gradually whisk in a few tablespoons of milk at a time, whisking until the milk is incorporated before adding more. Add the vegetable stock and simmer until the sauce thickens slightly, whisking occasionally, 5 minutes.
4. Gradually add the cheese, whisking until melted. Add the pasta and peas to the cheese sauce, stir to combine, and serve immediately.
NUTRITION SUMMARY & MODIFICATIONS: Medium sodium. Low potassium. High phosphorus. To lower the potassium and phosphorus, use regular pasta instead of whole-grain pasta and decrease the cheese amount to 1 cup total.
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Working as a kidney doctor, I found that my patients were often unaware of just how important diet and lifestyle were and how often they felt unsupported by generic advice to “eat healthy”.
The home cook in me hated hearing this, so I set out to find a better way. I began to combine my medical training and love of food, making videos of simple recipes that were based on science and packed with flavor. Instead of just saying “eat healthy” to my patients, I could give them the resources they needed to make a real difference in their health.
Kidney doctor, passionate home cook, and YouTube sensation Dr Blake Shusterman empowers people to proactively manage their health by stepping into the kitchen. The author of several cookbooks with over 100,000 YouTube subscribers, The Cooking Doc® believes anyone, at any age can transform their health with small changes that make a big difference. Based on science and packed with flavor, Dr. Blake’s simple recipes have inspired home cooks everywhere to change their diet, retrain their taste buds, and transform their health.
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