Cut the fat for healthful mac and cheese

Published 5:39 pm Tuesday, February 12, 2008

Traditional versions of the classsic macaroni and cheese usually call for at least two cups of cheese, a stick of butter and whole milk or cream. That’s comforting, but it’s hardly healthful.

This recipe for a lighter version has about a third of the fat. Making that work is a matter of knowing where to cut the fat, and where to keep it.

The sauce, for example, begins with a base of fat-free milk mixed with flour.

But for the cheese, we stick with full-fat extra-sharp cheddar, which has tons more flavor than reduced-fat varieties and preserves the “cheesiness” of the dish. The quantity of cheese is cut in half.

A few teaspoons of Dijon mustard and a pinch ground ancho chili pepper are added to further intensify the flavor and make up for the fat reduction.

You can substitute cayenne or other ground chili pepper for the ancho if you prefer.

To add some creaminess while cutting the fat even further, the rest of the cheese and all of the butter in the sauce are replaced with 2 percent cottage cheese that has been pureed in a blender or food processor.

Whole-grain elbow macaroni adds fiber and other nutrients.

Macaroni and cheese light

8ounces whole-grain elbow macaroni

1tablespoon all-purpose flour

1cup fat-free milk (divided)

1cup grated extra-sharp cheddar cheese

2teaspoons Dijon mustard

1/4teaspoon salt

1/4teaspoon freshly ground black pepper

1/4teaspoon nutmeg

1/8teaspoon ground ancho chili pepper

1-1/2cups 2 percent cottage cheese

3tablespoons unseasoned breadcrumbs

1teaspoon extra-virgin olive oil

3tablespoons grated Parmesan cheese

Preheat oven to 375 degrees. Coat an 8-inch square baking dish with cooking spray.

Bring a large saucepan of lightly salted water to a boil. Add the macaroni and cook according to package instructions. Drain and rinse with cold water, then set aside.

Meanwhile, in a small bowl, whisk together flour and 2 tablespoons of the milk. In a large saucepan, heat the remaining milk over medium heat until steaming.

Gradually whisk a few tablespoons of the hot milk into the milk-flour mixture, then whisk this mixture back into the saucepan. Cook over medium heat, stirring constantly, until the sauce is smooth and slightly thickened, 1 minute.

Remove the sauce from the heat and stir in cheddar cheese, mustard, salt, black pepper, ancho chili pepper and nutmeg. Set aside.

In a food processor or blender, puree the cottage cheese until very smooth. Stir into the sauce. Stir in the cooked macaroni and spoon the mixture into the prepared baking dish.

In a small bowl, stir together breadcrumbs and olive oil until well blended. Stir in the Parmesan and sprinkle the mixture over the macaroni and cheese. Bake for 40 to 45 minutes, or until browned on top and bubbling.

Makes 4 servings. Per serving: 465 calories; 15 g fat (8 g saturated); 37 mg cholesterol; 55 g carbohydrate; 31 g protein; 5 g fiber; 896 mg sodium.