The season of fall is upon us! This means family and friends, cooking, and comfort food galore is in store for most of us. Who said comfort food has to be unhealthy? With this baked mac and cheese recipe, your dish will be both delicious and good for your body.
12 oz of uncooked pasta (about 2.5 cups)
1/8 tsp table salt for pasta cooing water
10 oz uncooked broccoli, small florets (about 2.5 cups)
1 tsp salted butter
1/3 cup of fresh bread crumbs
3 tbsp grated Parmesan cheese
2.5 cups of fat-free skim milk
1/3 cups of all-purpose flour
1/2 cup uncooked, diced onion
1 cup of low-fat shredded cheddar cheese
1 tsp of Dijon mustard
1.5 tsp table salt
1/2 tsp grounded black pepper
Preheat the oven to 375 F. Coat a shallow 2-quart baking dish with cooking spray.
Cook pasta in a large pot of lightly salted boiling water according to package directions, adding broccoli to the water 3 minutes before pasta will be done. Drain the pasta and broccoli and return to the pot.
Meanwhile, in a large saucepan, melt butter over medium heath, add bread crumbs and cook, stirring often, until light golden for about 2 minutes. Remove from heat and transfer crumbs to a small bowl. Stir in 1 tbsp of Parmesan cheese and set aside.
In same saucepan, whisk together the mil and flour under blended; add onion. Bring to a boil over medium-high heat, whisking frequently. Reduce heat to low and simmer until thickened about 2 minutes.
Remove from heat and whisk in cheddar cheese, mustard, salt, pepper, and remaining 2 tbsp of Parmesan cheese. Pour over cooked, drained pasta and broccoli; toss to mix and coat.
Transfer to a baking dish and sprinkle top evenly with breadcrumbs. Bake until bubbly at edges, about 20-25 minutes. Divide into 8 pieces and serve. Yields 1 piece per serving.
You can find the complete recipe HERE.
Tips and Suggestions:
– Add peas and carrots to encourage further healthy eating habits
– Allow your child to add it each ingredients, but encouraging self-regulation by waiting patiently
– Messes are bound to happen! Encourage your child to wear an apron, but also explain throughout the process that after you are finished cooking, you will work together to clean.