1/2 cup fat free milk
1 cup 1% cottage cheese
1/4 cup finely chopped onion
2 TB grated Parmesan cheese
1/4 tsp. salt
Ground black pepper, to taste
3 cups cooked elbow macaroni
1/2 cup shredded reduced fat Cheddar cheese, divided
In a blender, combine the milk, cottage cheese, onion, Parmesan cheese, salt and pepper;
cover and process until smooth. Pour into a bowl; stir in the macaroni and 1/4 cup cheese.
Transfer to a 1 quart baking dish coated with nonstick cooking spray. Sprinkle with remaining
Cover and bake in a preheated 350° F., oven for 30 minutes. Uncover; bake 5-10 minutes longer
or until edges are bubbly.
Yield: 4 servings.
3/4 cup = 268 calories, 5 g fat (3 g sat fat), 15 mg cholesterol,
15 mg sodium, 35 g carbs, 2 g fiber, 18 g protein.
Diabetic Exchanges: 2 starch, 2 lean meat.
Low Fat Mac ‘n’ Cheese
Italian Macaroni and Cheese 2-1/4 cups (8 oz.) uncooked ziti (long tubular pasta)
2 cups Green Giant Select® Frozen Broccoli Florets
2 cups milk
1/4 cup all purpose flour
1/2 tsp. salt
1/4 tsp. Tabasco hot pepper sauce
1 garlic clove, minced
1-1/2 cups (6 oz.) shredded Provolone cheese
1/2 cup roasted red bell peppers (from 7.5 oz. jar), drained, chopped
2 TB Italian bread crumbs
2 tsp. stick margarine or butter, melted
In large sauce pan, cook ziti to desired doneness as directed on package, adding broccoli
during last minute of cooking time. Drain; return to saucepan.
Preheat oven to 350° F.
Spray 2 quart casserole with nonstick cooking spray. In medium sauce pan, combine 1/2 cup
of the milk, flour, salt, hot pepper sauce and garlic; stir with wire whisk until smooth.
Stir in remaining 1-1/2 cups milk. Cook over medium heat until mixture boils and thickens,
stirring frequently. Remove from heat. Add cheese; stir until melted.
Add cheese sauce to cooked ziti and broccoli; mix well. Stir in roasted peppers. Spoon into
In small bowl, combine bread crumbs and melted margarine; mix well. Sprinkle over top.
Bake at 350° F., for 20 to 25 minutes or until casserole is bubbly and crumbs are golden brown.
Makes: 4 (1-1/2-cup) servings.
Per serving (1-1/2 cups) = calories 500, Total Fat 17 g, Sat fat 9 g, Cholesterol 40 mg,
Sodium 790 mg, Total Carbs 61 g, Dietary Fiber 3 g, Sugars 9 g, Protein 25 g.
Diabetic Exchanges: 4 Starch, 1-1/2 High Fat Meat, 1/2 Fat.