The Best Light Macaroni and Cheese Recipe | The Cooking Doc®
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.
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote health and wellness. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Mac N Cheese | A Reduced Fat Version | Vegetarian |
Macaroni and cheese is made in just about every English speaking country now and some that don't. Mac n Cheese it seems to have been abbreviated to now and is known as an American classic. Since there doesn't appear to be any right version, I decided to make a reduced fat vegetarian version to test it's tastiness. So come with me to the kitchen.......
@CookingAroundTheWorld
Dry Ingredients: Mac N Cheese: A Reduced Fat Version : Vegetarian
300 grams of dry penne pasta
1 brown onion chopped finely
1/4 yellow capsicum chapped finely
4 cloves garlic minced or chopped finely
4 medium white button mushrooms sliced
1/3 leek ( green part ) chopped finely
1 cup of frozen green beans
1 cup of frozen mixed vegetables
1 x Oxo vegetable stock cube ( prior to seasoning )
Salt and pepper
50 grams butter
5 tbsp of plain flour
450mls low fat milk
100 grams Edam cheese
40 grams of grated parmesan cheese
Smoked paprika
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Below are the countries I have covered so far. My aim is to cook a dish from every country in the world.
Algeria
Australia
New Zealand
Austria
England
Wales
Portugal
Greece
Italy
France
Egypt
Morocco
Thailand
China
Sri Lanka
India
Philippines
Indonesia
Malaysia
United States of America
Canada
Mexico
Peru
Chile
Ecuador
Venezuela
Brazil
Argentina
Jamaica
Dominican Republic
Colombia
Lebanon
Russia
Hungary
Turkey
Hong Kong
Total so far 36.
Music by kamaleshsiddu and Pixabay
Music by Roni Bar Hadas - You're gonna tell me
Music by Liborio Conti - Clear path
Opening video by David Argueta from Pixabay
Background music courtesy of
Filmed using a Canon EOS 550D with 18 - 55mm lens with IS
Secondary camera Kaiser Bass X450
Microphone RODE VideoMic GO II
Secondary microphone Boya BY-MM1 Mini Cardioid Condenser Microphone
WeiFeng WT3730 Light Weight Tripod
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0:00 Intro
0:28 A quick look at the ingredients
1:50 Frying the fresh ingredients in butter
3:56 Add flour and milk
4:28 Put pasta in boiling water
5:24 Adding in the cheeses
5:56 Season with salt and pepper
6:55 Add the frozen vegetables
7:33 Add the cooked pasta and add to baking dish
8:00 Top with extra parmesan and smoked paprika
8:49 The tasting
9:54 Outro
I Can’t Believe I Never Made Mac + Cheese Like This
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Today we are making macaroni and cheese two ways. The first is an OG classic mac that tastes like the nostalgic blue box, but way better. Second, a buffalo chicken mac that blows anything I have ever had out of the water. They are packed with protein and can be utilized both on a cut and a bulk for maximum gains.
#macandcheese #easyrecipe #quickrecipe
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LEAN GIRL Low Calorie Mac and Cheese Recipe | Fit For Fat-loss Meals |High Protein Low Calorie
LEAN GIRL Low Calorie Mac and Cheese Recipe
Lose fat while eating mac & cheese? Count me in!
You girls asked for a low calorie high protein mac & cheese and if I am honest - I had my doubts as to whether it was going to be possible!
But, I didn't want you to have to choose between those lean body goals and your favourite baked pasta - so this girl went to work in the kitchen and boy do we have a winner!!!
My girls - I present to you my LEAN GIRL Mac & Cheese, coming in at 450 calories and 24g of protein for this delicious bowl of baked, creamy goodness. Dare I say - that this may even rival mom's macaroni!!!
This big ol' bowl of low calorie mac & cheese bowl is creamy, satisfying and macro friendly too - thanks to a few secret lean girl ingredients!
I am beyond excited for you to try this one and enjoy mac & cheese all along your journey to your leanest body ever!
Don't forget to give this video a thumbs up and let me know if you try it in the comments ❤️
For more Low Calorie, High Protein Recipes, check out my LEAN GIRL Kitchen Coach - The Ultimate Low Calorie High Protein Recipe Hub with 130+ Calorie & Macro Counted Meals Designed for fat-loss:
#LowCalorieMac&Cheese #HighProteinMac&Cheese #LeanGirlRecipe
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Discount Code: LEANGIRL15
The ULTIMATE Bodybuilding Mac & Cheese ????????
The ULTIMATE Bodybuilding Mac & Cheese ????????????️ In the entire recipe, following my exact steps, you're only looking at 1079 calories, 27g of fat, but a massive 100g of protein! ????????
Compare that to traditional mac and cheese, loaded with empty calories and little protein. With our version, we're keeping the flavor locked in while maximizing the protein content, ensuring our bodies stay in an anabolic state even during a calorie deficit. Say goodbye to muscle loss and hello to muscle gains! ????
Not only does it taste incredible, but it's also more filling and better for your fitness goals. Trust me, you won't miss the old version. ????
#macandcheese #cheesy #gains #foodporn #foodhack