Recipe: Mac & cheese "muffins"
- 8 ounces whole wheat elbow macaroni
- 1 1/2 teaspoons olive oil
- 1 medium onion, finely chopped
- 2 carrots, coarsely grated
- 1 package (16 ounces) frozen peas
- 1 box (12 ounces) frozen cooked winter squash, thawed
- 1 1/4 cup whole or 2% milk
- 1 3/4 cup shredded 2% milk
- Cheddar and Monterey Jack blend
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1/4 cup fresh whole wheat bread crumbs
- 2 tablespoons finely grated parmesan
Heat oven to 375 degrees F. Lightly coat 12 muffin cups (½-cup capacity) or 2½ to 3 quart baking dish with olive oil spray. Prepare macaroni al dente according to package directions. Heat oil in large pot over medium heat while macaroni cooks. Add onion and carrots and cook until softened, about 5 minutes. Stir in peas, squash, and milk and bring just to a simmer. Add shredded cheese, mustard, and Worcestershire sauce and stir until cheese is melted. Remove from heat.
Drain macaroni and immediately add to squash mixture. Toss until well combined. Mound in prepared muffin cups. Toss together bread crumbs and parmesan and sprinkle evenly over top of macaroni. Bake in middle of oven until tops are golden brown and cheese sauce is bubbling, about 20 minutes. Let stand 10 minutes before serving.
NUTRITION (per serving) 390 cal, 21 g pro, 54 g carb, 8 g fiber, 10 g fat, 5 g sat fat, 530 mg sodium
6 servings (2 muffins each)
Recipe: Crispy fish and chips
- 1/2 cup 2% Greek-style yogurt
- 1 tablespoon dill pickle relish
- 1 1/2 -2 teaspoons fresh lemon juice
- 1 clove garlic, minced
- 11/2 pounds sweet potatoes (skins scrubbed well), cut into 4" x 1" pieces
- 1 tablespoon + 2 teaspoons salt-free
- Southwest seasoning
- 1 cup panko bread crumbs
- 1 large egg, beaten
- 1 pound tilapia fillets, cut into 8 equal pieces
Heat oven to 450 degrees F. Line 2 large sheet pans with nonstick foil. Stir together first 4 ingredients for tartar sauce. Toss sweet potatoes with 2 teaspoons of the seasoning. Lightly coat potatoes with olive oil spray and arrange in single layer on 1 of the prepared pans. Roast in upper third of oven, 12 minutes. Turn and cook until crisped and golden brown and tender on the inside, about 8 minutes longer. Stir together panko and remaining 1 tablespoon seasoning in shallow bowl. Pour egg into separate shallow bowl. Coat fish in egg, then panko, and transfer to prepared pans. Lightly coat tops with olive oil spray. Roast fish in lower third of oven (during end of cooking time for potatoes) until cooked through and golden brown, about 7 minutes. Serve fish with potatoes and a dollop of tartar sauce.
NUTRITION (per serving) 335 cal, 31 g pro, 43 g carb, 6 g fiber, 4 g fat, 1.5 g sat fat, 269 mg sodium
© 2013 NBCNews
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