Are you a fan of macaroni & cheese but looking for a healthier option? Look no further than whole wheat macaroni & cheese, with only 255 calories per cup. This classic comfort food gets a nutrient boost from the whole wheat pasta.

In addition to being lower in calories, whole wheat macaroni & cheese provides a good source of fiber and protein. One cup of prepared whole wheat mac & cheese includes approximately 11 grams of protein and 6 grams of fiber.

In this article, we'll explore different ways to enjoy whole wheat macaroni & cheese and various dietary restrictions to consider.

Ingredients and Nutritional Value

To prepare whole wheat macaroni & cheese, you'll need: - 2 cups whole wheat elbow macaroni - 2 cups low-fat milk - 1/4 cup all-purpose flour - 2 tablespoons unsalted butter - 2 cups shredded low-fat sharp cheddar cheese - 1/4 teaspoon salt - 1/8 teaspoon black pepper When prepared according to these ingredients, one cup of whole wheat macaroni & cheese provides approximately 255 calories, 11 grams of protein, and 6 grams of fiber. Whole wheat macaroni & cheese can also be customized with additional ingredients like vegetables or lean protein. Keep reading for some healthy and delicious ideas.

Preparation Instructions

1. Cook the whole wheat elbow macaroni according to package instructions. Drain and set aside. 2. In a separate pot, melt the unsalted butter over medium heat. 3. Add the all-purpose flour and whisk until smooth. Cook for 1-2 minutes, stirring constantly. 4. Slowly add the low-fat milk to the pot while whisking constantly. Bring to a simmer and cook until sauce begins to thicken. 5. Add the shredded low-fat sharp cheddar cheese to the pot and stir until melted. 6. Add the cooked macaroni to the pot and stir until well-coated with cheese sauce. 7. Serve hot.

Healthy Alternative Ingredients

To make whole wheat macaroni and cheese even healthier, consider the following ingredient substitutions: - Use unsweetened almond or soy milk instead of low-fat milk - Swap the all-purpose flour for whole wheat flour or cornstarch - Choose a lower-sodium cheese option or use less cheese - Add chopped vegetables like broccoli, spinach, or tomatoes to increase fiber and nutrient content With these substitutions, you can create a more nutrient-dense and lower-calorie whole wheat macaroni & cheese.

Number of Servings

This recipe for whole wheat macaroni & cheese makes approximately 4 servings. Each serving is one cup of prepared macaroni & cheese.

Dietary Restrictions

While whole wheat macaroni & cheese can be a healthier option than traditional recipes, it may not be suitable for all dietary restrictions. Here are some considerations: - Gluten-Free: Look for gluten-free or whole grain gluten-free pasta options to replace the whole wheat elbow macaroni. - Vegan: Swap the shredded cheese for a vegan cheese alternative and use a plant-based milk option. - Low-Lactose: Look for a lactose-free cheese alternative and use a lactose-free milk option.

Popular Brands

There are many brands that offer whole wheat macaroni & cheese options, both in boxed and refrigerated forms. Here are some popular options to try: - Annie's Whole Wheat Shells & White Cheddar - Kraft Whole Grain Macaroni & Cheese - Amy's Kitchen Light in Sodium Mac & Cheese

Macaroni and Cheese with Vegetables

Adding vegetables to whole wheat macaroni & cheese is a great way to increase the nutrient content and add flavor. Some delicious options to try include: - Broccoli and Cheddar: Steam chopped broccoli and add it to the cheese sauce before mixing with cooked macaroni. - Spinach and Feta: Sauté spinach in olive oil and garlic, then mix with cooked macaroni, feta cheese, and a splash of lemon juice. - Tomato and Basil: Mix diced tomatoes and chopped basil into the cheese sauce and pour over cooked macaroni.

Macaroni and Cheese with Protein

Adding lean protein to whole wheat macaroni & cheese can make it more filling and satisfying. Some great options include: - Chicken and Broccoli: Add cooked, diced chicken breast and steamed chopped broccoli to the cheese sauce before mixing with cooked macaroni. - Black Bean and Corn: Mix cooked black beans and corn into the cheese sauce and pour over cooked macaroni. - Tuna and Peas: Mix canned tuna and peas into the cheese sauce and pour over cooked macaroni.

Macaroni and Cheese with Added Flavors

Get creative with whole wheat macaroni & cheese by trying out some fun and flavorful add-ins. Here are some ideas: - Buffalo Chicken: Mix cooked, shredded chicken breast with buffalo sauce and add to the cheese sauce before incorporating with the macaroni. - Ranch: Mix in a packet of dry ranch seasoning to the cheese sauce before mixing with the macaroni. - Pesto: Swirl in some store-bought or homemade pesto into the cheese sauce before pouring over the macaroni.

Macaroni and Cheese Recipes

If you're looking for more recipes that include macaroni & cheese, check out these options: - Baked Macaroni & Cheese - Macaroni & Cheese Soup - Buffalo Mac & Cheese - Lobster Mac & Cheese