Health

Individual Baked Mac and Cheese

Individual Baked Mac and Cheese Photo: Andrew McCaul

Ingredients

  • 2 1/2 cups low-fat milk (1%)
  • 1/4 cup flour
  • 1/8 teaspoon ground nutmeg
  • 3 ounces grated reduced-fat cheddar cheese
  • 2 ounces grated smoked gouda cheese
  • 2 ounces grated reduced-fat gruyère or swiss cheese
  • 1/4 teaspoon cayenne pepper
  • 6 cups cooked elbow macaroni
  • 1 cup unseasoned bread crumbs
  • 2 tablespoons freshly grated Parmesan cheese
  • 2 teaspoons chopped thyme
  • 2 teaspoons chopped parsley
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Preparation


In a medium saucepan, whisk together milk and flour and bring to a boil over high heat. Reduce heat, add nutmeg, and cook, stirring, until thickened (about 10 minutes). Add cheddar cheese, gouda cheese, gruyère or swiss cheese, and cayenne pepper; whisk until melted (1 minute). Add cooked elbow macaroni and stir to combine. In a small bowl, toss bread crumbs, Parmesan cheese, thyme, parsley, olive oil, salt, and pepper. Place 6 individual crocks, ramekins, or ovenproof bowls on a rimmed baking sheet; spoon 1 cup macaroni mixture into each ramekin and sprinkle each with 1/6 bread-crumb topping. Bake at 400° until topping is browned and cheese is bubbling (30-35 minutes).


  • Yield: Makes 6 servings (serving size: 1 cup macaroni mixture, plus bread-crumb topping)

Nutritional Information

Calories per serving: 433
Fat per serving: 12.1g
Saturated fat per serving: 6.7g
Monounsaturated fat per serving: 1.9g
Polyunsaturated fat per serving: 0.7g
Protein per serving: 22g
Carbohydrate per serving: 58g
Fiber per serving: 3g
Cholesterol per serving: 34mg
Iron per serving: 0.0mg
Sodium per serving: 424mg
Calcium per serving: 0.0mg

Good to Know

By preparing personal, portion-controlled dishes, you won’t go overboard gorging on this ultimate comfort food!

CarbLovers Diet Cookbook